TAKE CARE OF YOUR BACK

TAKE CARE OFYOUR BACK

Dr. Brad A. Cotton5009 North Executive Drive, Suite BPeoria, Illinois * 309.693.9334drbacotton@msn.com

2001 graduate of Palmer College of Chiropractic

11 years private practice in Peoria area Published author of “Chiropractic care of a

47-year-old woman with chronic Bell’s palsy: a case study” in the Journal of Chiropractic Medicine

Presenter at 2011 Illinois Prairie State Chiropractic Association Fall Convention

Presenter at DIOSH Day 2012

DR. BRAD A. COTTON

80% of adults will have low back pain in their lifetime

One-half of all work force has low back pain symptoms each year

#1 cause of work-related disability #1 cause of lost time from work #2 reason for visits to doctor $50 billion spent each year

LOW BACK PAIN IN THE U.S.

Anatomy of the low back Injuries of the low back What you can do Treatment options

UNDERSTANDING IS THE KEY

ANATOMY

Disc bulge/herniation Sprain/strain Facet syndrome Repetitive stress Degenerative conditions

Now… What can YOU do to take care of your back?

INJURIES

POSTURE

POSTURE

Lift with your mind first Lift using position of strength Lift within your “safety zone” Lift with help

PROPER LIFTING TECHNIQUES

Range of motion stretches Alternate leg low back stretch Prone low back extension stretch Kneeling low back stretch

CHECK WITH YOUR DOCTOR FIRST!

WARM UP/STRETCHING

Cat & Camel

STRENGTHENING/CONDITIONING

Pelvic Tilt

STRENGTHENING/CONDITIONING

Bridge

STRENGTHENING/CONDITIONING

Side Bridge

STRENGTHENING/CONDITIONING

Cross Crawl

STRENGTHENING/CONDITIONING

Squats

STRENGTHENING/CONDITIONING

Neck Isometrics

STRENGTHENING/CONDITIONING

Swiss ball Therapy bands Free weights

CHECK WITH YOUR DOCTOR FIRST!

STRENGTHENING/CONDITIONING

Eat 9-13 servings of fruits and vegetables/day

Reduce processed foods Drink ½ ounce of water per pound of body

weight Decrease caffeinated and alcoholic drinks

NUTRITION/HYDRATION

Ice – use on an acute injury for the first 72 hours

Heat – use on chronic conditions or after the first 2-3 days

Laying on back – pillow under knees Laying on side – pillow between knees

REST/RECOVERY

Chiropractor◦ Adjustments

Return spine to proper alignment Reduce/remove pressure from the nervous

system Decrease pain Decrease muscle tension Increase ranges of motion Increase muscle strength

TREATMENT OPTIONS

“In work-related nonspecific LBP, the use of health maintenance care provided by physical therapist or physician services was associated with a higher disability recurrence than in chiropractic services or no treatment.”Cifuentes M, Willetts J, Wasiak R. Health maintenance care in work-related low back pain and its association with disability recurrence. J Occup Environ Med. 2011 Apr;53(4):396-404.

“During the past 7 years, and with a larger population than originally reported, the CAM-oriented PCPs using a nonsurgical/nonpharmaceutical approach demonstrated reductions in both clinical and cost utilization when compared with PCPs using conventional medicine alone.”Sarnat RL, Winterstein J, Cambron JA. Clinical utilization and cost outcomes from an integrative medicine independent physician association: an additional 3-year update. J Manipulative Physiol Ther. 2007 May;30(4):263-9.

TREATMENT OPTIONS

Medical Doctor◦ Pain killers, Muscle relaxants,

anti-inflammatories Physical Therapist

◦ Stretch, strengthen, increase ROM’s Massage Therapist

◦ Reduce muscle tension (acute)◦ Reduce scar tissue (chronic)

TREATMENT OPTIONS

Dr. Brad A. CottonTrotter Chiropractic Office

5009 N. Executive Dr. Ste. BPeoria, IL 61614(309) 693-9334

drbacotton@msn.com

Call today for your complimentary consultation and examination!

ANY QUESTIONS?