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Exercise of the Week Lumbar stabilization (stage 3) Difficulty: Moderate (Consult your chiropractor before starting this or any other exercise.) Start: On hands and knees. Be aware of position of spine – start with a neutral spine or a flat back. Engage inner abdominal muscles by bringing belly button inward. Exercise: Keeping spine steady, reach one arm over head, elbow straight, with thumb pointing up to ceiling. Then, extend opposite leg out behind until knee is straight. Try to hold arm and leg at same height, preferably in line with spine. Balance and hold for 10-15 seconds. Switch arm/leg, balance and hold for 10-15 seconds. Perform 3-5 sets of this exercise per side. Issue 3, June 2012 TM TM Chiropractic From Head to Toe: Upper Back Pain Presented by: So, what causes upper back pain? Exercise of the Week Lateral Flexion – Assisted Stretch Difficulty: Easy to moderate (Consult your chiropractor before doing this or any other exercise.) Start: Sit upright in chair. Exercise: Place one hand on top of head, with fingers pointing down toward opposite ear. Then, allow neck to relax as weight of arm pulls head and neck gently to side. You should not feel pain in this position. Drop shoulder on side you feel the stretch. Hold for 20-30 seconds. Switch sides, and repeat 2X per side. Erin Mills Optimum Health Erin Mills Optimum Health 3105 Glen Erin Drive, Suite 5, Mississauga ON L5L 1J3 PH: 905.828-2014 www.erinmillshealth.com
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Chiropractic From Head to Toe: Upper Back Pain · b Q Á] U b U T Y M] Q T L Â b Y U b R Q I W ^ [Ã X Z U _ H M ^ ` b X Q ^ Y ^ a [Ä À Q a Y U J P Q H N G X I O H T P K U S F

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Page 1: Chiropractic From Head to Toe: Upper Back Pain · b Q Á] U b U T Y M] Q T L Â b Y U b R Q I W ^ [Ã X Z U _ H M ^ ` b X Q ^ Y ^ a [Ä À Q a Y U J P Q H N G X I O H T P K U S F

Exercise of the Week

Lumbar stabilization (stage 3)

Difficulty: Moderate

(Consult your chiropractor before starting this or any other exercise.)

Start: On hands and knees. Be

aware of position of spine – start

with a neutral spine or a flat back.

Engage inner abdominal muscles

by bringing belly button inward.

Exercise: Keeping spine steady,

reach one arm over head, elbow

straight, with thumb pointing up

to ceiling. Then, extend opposite

leg out behind until knee is

straight. Try to hold arm and leg

at same height, preferably in line

with spine. Balance and hold for

10-15 seconds. Switch arm/leg,

balance and hold for 10-15

seconds. Perform 3-5 sets of this

exercise per side.

Issue 3, June 2012

� � � � � � � � � � �

TMTM

Chiropractic From Head to Toe: Upper Back Pain

Presented by: � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � �� � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � ! � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � " � # � � � � $ � � � � � � � � � �" � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � " � � � � � � � � � � � � � � � � � � �% � � � � � � � � � � � � � � " � � � � � � � � � � �� � " � � � � � � � � � � � � � � � � � � � � � � �� � � " � � � � � � � � � � � " � � � � � � � � � � � � � � � � �� � � � � � � � � & � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � ' ( � � � � � � � � �� � � � ) � * + � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � , - " � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � .

So, what causes upper back pain? / � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � 0 � � � � � � � � � �� � � � � � � � � � / � � � " � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � " � � � � � � � � � �� � � � � � � � � 1 � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � �2 3 4 5 6 4 7 8 9 � � � : 2 ; < = > 7 ? 9 � � � � � � � � ( �� � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � " � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � " � � � � � � � � � � � � = 2 = @ : 4 29 < 7 A ; = BC � � � � " � � � � � � � � D � � � � � � � � � " � � � � �� � � � � � � � � � � � � � � � � � � � " � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � " � � � � � � � � � � � � �� � � � � � � � � � � " � � � � � � � � � � � � � � � �� � � � � � � � � � " � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � & � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � " � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � " � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � �

Exercise of the Week

Lateral Flexion – Assisted

Stretch

Difficulty: Easy to moderate

(Consult your chiropractor before doing this or any other exercise.)

Start: Sit upright in chair.

Exercise: Place one hand on top

of head, with fingers pointing

down toward opposite ear. Then,

allow neck to relax as weight of

arm pulls head and neck gently to

side. You should not feel pain in

this position. Drop shoulder on

side you feel the stretch. Hold for

20-30 seconds. Switch sides, and

repeat 2X per side.

Erin Mills Optimum Health

Erin Mills Optimum Health3105 Glen Erin Drive, Suite 5, Mississauga ON L5L 1J3PH: 905.828-2014 www.erinmillshealth.com

Page 2: Chiropractic From Head to Toe: Upper Back Pain · b Q Á] U b U T Y M] Q T L Â b Y U b R Q I W ^ [Ã X Z U _ H M ^ ` b X Q ^ Y ^ a [Ä À Q a Y U J P Q H N G X I O H T P K U S F

E F G H H I J I K F L M N O P O O G Q N P I R G J J G Q N O S J KJ N O S T I F O L J N O P O I S G S O J K U V W K I F J SQ K X X O Q J I Y O X Z Q G X X O H J N O Q K S J K Y O P J O R P G XW K I F J S [ \ I F Q O J N O S O G P O U ] F Q J I K F G X X Z^ K Y G R X O W K I F J S X I _ O G F Z K J N O P I F J N OR K H Z L J N I S ^ O G F S J N O Z G P O G X S K S ] R W O Q JJ K J N O S G ^ O S J P O S S G F H S J P G I F J N G J K J N O PW K I F J S O ` T O P I O F Q O G F H J N O Z Q G F G X S KS ] R X ] ` G J O M N O F T ] J ] F H O P G F G R F K P a^ G X X Z N I b N K P S ] H H O F X K G H [ c K ] d Y ON O G P H J N O O ` T P O S S I K F L e E N G Y O G P I RK ] J f g h N I S Q G F R O G Y O P Z T G I F U ] XQ K F H I J I K F M N O P O Z K ] U O O X G S N G P T LS J G R R I F b T G I F K F O I J N O P S I H O K U J N OS T I F O [ E J ^ G Z R O H I U U I Q ] X J K P T G I F U ] X J KJ G _ O G H O O T R P O G J N L G F H X G Z I F b K F Z K ] PR G Q _ M I J N T P O S S ] P O H I P O Q J X Z K F J N I S G P O G^ G Z G X S K R O T G I F U ] X [i K ^ G J J O P M N O J N O P J N O W K I F J J N G J I SI P P I J G J O H R O X K F b S J K J N O Y O P J O R P G K P J N OP I R L Z K ] P Q N I P K T P G Q J K P _ F K M S O ` G Q J X ZM N G J J K H K J K S O J J N I F b S P I b N J [ c K ]b ] O S S O H I J j J N O Q N I P K T P G Q J I Q G H W ] S J a^ O F J k l I J N J N O G T T X I Q G J I K F K U J N I SS _ I X X O H G F H T P O Q I S O ^ G F O ] Y O P L J N OI P P I J G J O H W K I F J Q G F R O P O a G X I b F O H J K S I JT P K T O P X Z L J G _ I F b J N O T P O S S ] P O K U U J N OS O F S I J I Y O S J P ] Q J ] P O S J N G J S ] P P K ] F H J N OW K I F J m Q G T S ] X O L X I b G ^ O F J K P F O P Y O n [o O b G P H X O S S K U M N I Q N W K I F J I J I S L K F Q OU P O O H U P K ^ P O S J P I Q J I K F G F H ^ I S G X I b F a^ O F J L J N O T N Z S I K X K b I Q G X Q G S Q G H O Q G X X O He N O G X I F b f Q G F R O b I F p S K ^ O J I ^ O S J N OP O X I O U U P K ^ T G I F I S I ^ ^ O H I G J O G F HH P G ^ G J I Q q K J N O P J I ^ O S I J J G _ O S G U O MH G Z S U K P J N O T K S I J I Y O O U U O Q J S K U J N OG H W ] S J ^ O F J J K _ I Q _ I F [ r K M O Y O P L P O S JG S S ] P O H J N O G H W ] S J ^ O F J s t u s v w I F I J I G J O SN O G X I F b [l N O F J N O Y O P J O R P G X S ] R X ] ` G J I K F I SP O H ] Q O H L ^ ] S Q X O J O F S I K F G P K ] F H J N OW K I F J M I X X G X S K R O I ^ T P K Y O H [

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References and sources:

1. Oppenheim JS, Rothman AS, Sachdev VP. Thoracic herniated discs: review of the literature and 12 cases. Mt Sinai J Med. 1993 Sep; 60(4): 321-6.

2. Gloyer MA, Cadosch D, Galldiks N, Gautschi OP. Thoracic disc herniation with affection of the anterior spinothalamic tract: A case report and review of literature. Neurol India 2011; 59: 627-8.

3. Wood KB, Blair JM, Aepple DM, Schendel MJ, Garvey TA, Gundry CR, Heithoff KB. The Natural History of Asymptomatic Thoracic Disc Herniations. Spine 1997 Mar; 22(5): 525-9.

4. Cherkin DC, Sherman KJ, Kahn J, Wellman R, Cook AJ, Johnson E, Erro J, Delaney K, Deyo RA. A comparison of the effects of 2 types of massage and usual care on chronic low back pain: a random-ized, controlled trial. Ann Intern Med. 2011 Jul 5; 155(1):1-9.

5. Bruce-Low S, Smith D, Burnet S, Fisher J, Bissell G, Webster L. One lumbar extension training session per week is sufficient for strength gains and reductions in pain in patients with chronic low back pain ergonomics. Ergonomics. 2012 Apr; 55(4):500-7. Epub 2012 Mar 8.

References and sources:

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Editor & writer: David Coyne

Writer: Dr. Christian Guenette, DC

Design: Elena Zhukova

Graphics: Maria Camille Almirañez

Photos: Fred Goldstein

Production: Mike Talarico

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