neck pain

Back Pain

COVID-19 Have You Stuck at Home? It’s a Great Opportunity to Start Taking Care of Your Back!

Posted on 03.31.20 |

While we know this is a difficult time for many, being stuck at home can be a great opportunity to practice self-care. If you’re someone who suffers from back pain, take this time to learn some simple and effective ways to relieve it.

In this blog, Dr. Cody Doyle discusses the best back and shoulder stretches, how to sit and sleep properly, and exercises to improve your back health.

Back and Shoulder Stretches

The proper stretches can relieve pain by helping you maintain flexibility, promote range of motion, and improve blood flow. Choose a few of the following stretches to complete daily and spend 30 seconds on each stretch.

In this list, we’ll tell you the name of the stretch, what type of pain it helps with, and the steps to complete it.

1. Neck side bend and rotation: neck and upper back

Sit or stand facing forward
Tilt your head to the right
Hold for 10 seconds
Roll your head to the left slowly
When you reach your left shoulder, hold for ten seconds
Roll back to the right shoulder

Repeat this stretch two to three times.

2. Shoulder roll: shoulders and upper back

Stand up straight
Place your arms at your sides
Roll your shoulders from the back to the front in a circular motion five times

Repeat two to three times.

3. Overhead arm reach: shoulders and upper back

Sit up straight on a chair
Face forward
Place your feet flat on the ground
Put your right arm straight up
Reach to the left
Bend at the torso—you should feel a stretch in your shoulder and middle of your back
Return to the original position

Repeat five times then switch to your opposite arm.

4. Chair rotation: upper, mid, and lower back

Sit sideways in a chair
Place your feet directly in front of you on the ground
Rotate your torso to the right and reach for the back of the chair
For ten seconds, hold yourself in that position
Use your arms to rotate your torso further

Repeat three times for each side.

5. Cat cow: mid and lower back

Get down on your hands and knees
Place your palms right under your shoulders
Place your knees directly under your hips
Inhale and pull your pelvis in while rounding out your mid back
Pull your navel into your spine
Drop your head
Hold for three to five seconds
Breathe out and return to the original position
Tilt your face upward
Allow your back to sink towards the floor
Hold for three to five seconds

Repeat this stretch five times.

Other Helpful Stretches

The Cleveland Clinic offers short videos that show what each of these stretches looks like. They also include several other stretches, including:

Pec stretch
Child’s pose
Knee to chest
Butterfly
Thoracic extension

Best Sitting and Sleeping Practices

Lower back pain makes everything in life more difficult—even sitting and sleeping! It may take between 10 and 20 days for your back to heal, but learning how to sit and sleep properly will certainly help ease the pain.

Sitting

To reduce the pain in your lower back, follow these guidelines:

Sit as little as possible and only for 10 to 15 minutes at a time
Use a pillow or rolled-up towel for back support while sitting
Place your feet directly on the floor in front of you (use a stool if necessary)
Sit in a firm chair with armrests
Adjust your chair height
When turning, turn your entire body

Sleeping

Good, restful sleep is essential to living a healthy life. It’s also a great time to let your back muscles rest and reset. These five tips will help support your back and give you better sleep.

Find the right position.

There are ways to support your back without having to completely change your sleeping position. If you’re a side-sleeper, slightly bend your legs at the knees and pull them towards your chest, then place a pillow between your legs.

Those who sleep on their backs should put a pillow under their knees and head. For additional support, roll up a small towel and place it under the back.

Sleeping on your stomach is one of the worst positions for your back. However, you can lessen the pressure on your lower back by placing a pillow under your lower abdomen and pelvis. Sleep with a pillow under your head as long as it doesn’t cause more strain on your back.

Get a new mattress.

Mattresses today come in all levels of comfort. It can be difficult to decide whether a firm mattress or soft mattress is better for your back, but the best thing to do it try them out. Pay attention to how your back feels after you’ve slept in a hotel bed or at someone else’s house.

Placing your mattress on the floor will give it more support than when it is sitting on a box spring. Try this for a couple of nights to see how the extra support affects your pain. You can make your mattress softer by adding a mattress topper. As a bonus, you’ll avoid the expenses of buying a brand-new mattress!

Talk to a chiropractor to help you determine whether a firm or soft mattress is best for you.

Be careful when getting in and out of bed.

So many people throw their backs out while getting in and out of bed. To avoid further pain in your back, make slow movements and avoid bending at the waist.

When getting into bed, sit on the edge of the bed, then as you lie down on your side, bring your legs into the bed. Once your settled, adjust to the proper sleeping position.

Exercise your core.

Strengthening the muscles in your abdomen, hips, pelvis, and lower back eases back pain and lowers the risk of muscle spasms. We’ll discuss some of the best exercises to relieve back pain in the next section.

Do yoga before bed

Yoga doesn’t just reduce your back pain, it also lowers stress levels and encourages better sleep. Your chiropractor can help you decide which yoga stretches and poses are best for your back pain.

Back, Shoulder, and Neck Exercises

Exercising the muscles in your back, shoulders, and neck is essential to reducing and preventing further pain. Complete these seven exercises at least three times a week and always after stretching.

Row for upper back
Face pull for upper back and shoulder
Scapular squeeze for upper back and shoulder
Wall angles for neck, shoulders, and upper back
Reverse dumbbell fly for shoulders and upper back
Lat pulldown for shoulders and upper back
Superman for mid and lower back

Click here for instructions and short videos on how to complete these exercises.

Talk to a Chiropractor

When it’s possible to visit with a chiropractor, schedule an initial consultation. Chiropractors like Dr. Doyle are passionate about helping their patients achieve total wellness through natural and conservative treatments.

To meet with our Roanoke, TX chiropractor, call (817) 767-5430 today.

Could your headaches be coming from your neck?

Posted on 01.31.20 |

Do you suffer from frequent headaches? Are you confused by the different opinions about whether or not your headaches are coming from your neck?

It seems that most medical practitioners fall into one of two camps when discussing the role of the cervical spine (neck) in chronic head pain.

Those who believe the neck is always the primary culprit in chronic head pain.
Those who think the neck plays little to no role in a patient’s headache symptoms.

My name is Dr. Cody Doyle, and I can tell you, every day, at least one patient presents to my office complaining of recurrent headaches. And then, they ask the most common yet complicated question I get asked in my chiropractic practice.

“Could my neck be causing my headaches, and if so, what treatments are effective?”

As an evidence-based chiropractor with over twenty-three years of successfully treating patients with headache symptoms and an insatiable desire to learn everything I can to help my patients best, I believe I have the right answer.

My answer?

Maybe.

The “Gray Area” of Whether Your Headaches Are Coming From Your Neck

The conflicting opinions of medical practitioners can lead to a large degree of confusion and irritation for patients who experience frequent headaches.

One provider tells them their neck plays a significant role in their symptoms while another is seemingly dismissive of the role the neck plays in the generation of headache symptoms. Add to this confusion the well-meaning advice and anecdotal stories relayed by close friends and family members. The result of all this conflicting information is enough to send patients into a spiral of frustration, causing a headache on the spot.

That’s the last thing headache sufferers need.

If you experience frequent headaches, you don’t need confusion and frustration. You need answers. Because the truth is, some headaches come from the neck, and some do not.

What is important to know when determining if your headaches are coming from your neck?

As already stated, I am an evidence-based chiropractor.

What do I mean by an Evidenced-Based Chiropractor?

According to Wikipedia:

“An evidence-based practice (EBP) is any practice that relies on scientific evidence for guidance and decision-making.”

So, as an evidence-based practitioner treating headaches, I am primarily concerned with what research (evidence) says about the cervical spine and its role in driving the pain associated with headaches.

Of course, I also pay attention and listen to my patients when it comes to what treatments work for them. Science offers evidence and information, but I understand that what really matters is resolving your symptoms. Therefore, I will continually evaluate your unique progress and suggest changes in your treatment plan if your symptoms are not resolving.

But before we get to a treatment plan, I will perform a thorough examination, including medical history, current medications, x-rays, and physical exam.

During the physical exam, I utilize several techniques to help determine if your neck (cervical spine) is contributing to your head pain. For instance, I will put you through some maneuvers that attempt to reproduce your headache.

If we can determine that certain movements of your neck or palpation of specific structures in your neck reproduce your pain, it helps me understand the mechanism that could be involved in some or all of your head pain.

After a thorough history and physical examination, we should be able to have a pretty good idea of what role, if any, your neck plays in your head pain.

Your Headache Type Helps Determine if the Neck Is Involved

Before we begin a discussion about the neck and its role in headache symptoms, it will be helpful to discuss the types of headaches.

The International Classification of Headache Disorders, 3rd edition contains descriptions of many classifications and subclassifications of headache and head pain. However, for this discussion, we will focus only on two general categories of headache:

Primary headache
Secondary headache

According to the IHS Classification, a primary headache is a condition by itself. In other words, the headache does not occur as a result of some other external sources, such as medications, dehydration, or neck dysfunction. Examples include migraines, cluster headaches, and tension-type headaches.

A secondary headache is head pain that occurs as a result of another disorder that is known to cause a headache. Examples include head pain caused by bacterial meningitis, medication overuse, dehydration, or neck dysfunction.

A headache arising from dysfunction or abnormality in your neck would be a secondary headache.

It is also helpful to understand that some patients may have a primary type of headache (i.e., tension-type headache) that is exacerbated (or made worse) by dysfunction in the neck.

The real questions to ask are:

What does the research (evidence) say about neck dysfunction that causes a headache?
How will we know if you, indeed, have head pain related to the neck?

The second question can have layers. For instance, if you have primary headaches, do you have a neck issue that exacerbates it? If you experience secondary headaches, are they related to the neck or something else?

How often do headaches come from the neck?

If your head pain is related to dysfunction or misalignment of the cervical spine (neck), you have what is called cervicogenic headaches.

When you consider all the types of head pain, cervicogenic headaches are relatively rare.

In fact, an article in the Journal of Manual & Manipulative Therapy¹ reports a prevalence rate of approximately 2.5 percent in the general population.

However, it is also important to note that the prevalence of cervicogenic headache climbs to as high as 53 percent in patients who have suffered an injury to their cervical spine².

What treatments are available if my neck is contributing to my head pain?

As an evidence-based chiropractor, I am primarily concerned with what the research says concerning effective treatment and the frequency of that treatment. Based on this research and your unique symptoms and physical examination, I will work with you to formulate a treatment plan that works best for you.

When it comes to effective treatment, Dunning, et al³ performed a study on a group of patients suffering from cervicogenic headaches. They compared the effects of either combined cervical and thoracic manipulation (chiropractic care) or mobilization and exercise (physical therapy). They found:

“The results of the current study demonstrated that patients with cervicogenic headache who received cervical and thoracic manipulation experienced significantly greater reductions in headache intensity, disability, headache frequency, headache duration, and medication intake as compared to the group that received mobilization and exercise; furthermore, the effects were maintained at three months follow-up.”

To summarize, the above study found that patients treated with spinal manipulation (chiropractic care) did significantly better than those who received only physical therapy and exercise.

The study goes on to discuss the proposed mechanism for superior results achieved through chiropractic manipulation versus physical therapy. If you are interested, you can search the article referenced below and read further.

How many treatments will I need if my headaches are coming from my neck?

Determining the number of visits a patient may need is always challenging. Again, we look at what the evidence shows regarding the dosage of spinal manipulation in conditions such as this.

Haas and colleagues looked at the question of appropriate dosage for treating cervicogenic headache. They published their findings in The Spine Journal⁴. In this impressive study, they randomized participants to four different dose levels of chiropractic manipulation: 0, 6, 12, or 18 sessions. They treated each patient three times per week for six weeks, and for those receiving less than 18 sessions of spinal manipulation therapy (SMT), a focused, light-massage was performed as a control for the sessions when manipulation was not assigned.

The authors found:

“There was a linear dose-response relationship between SMT visits and days with cervicogenic headache (CGH) that was durable to 52 weeks after the start of care. For the highest and most effective dose of 18 SMT visits, CGH days were reduced by about half, and about three more days per month than for the light-massage control.”

To summarize, the patients given 12 and 18 spinal manipulation treatments experienced the most improvement. Their improvement lasted 52 weeks (one year) after the start of care.

There are many variables among patients to consider. The degree of degeneration present in the neck, limitations in range of motion, soft tissue abnormalities, etc.. However, most patients respond favorably and achieve lasting pain relief with somewhere between 12 and 18 chiropractic visits.

Do you suffer from headaches and wonder if your neck plays a role?

If you have frequent headaches, your neck could be involved. Especially if you have experienced an injury to your cervical spine. And studies prove chiropractic spinal manipulations can offer you the relief you desire.

Is it time for you to find relief?

Do you have any questions? Would you like to find out if your neck may be causing your headaches? Call (817) 767-5430 today. One of our friendly team members would love to answer your questions and schedule a consultation.

References

Racicki, S., Gerwin, S., DiClaudio, S., Reinmann, S., & Donaldson, M. (2013). Conservative physical therapy management for the treatment of cervicogenic headache: a systematic review.Journal of Manual & Manipulative Therapy, 21(2), 113–124. doi:10.1179/2042618612Y.0000000025
Bogduk, N., & Govind, J. (2009). Cervicogenic headache: an assessment of the evidence on clinical diagnosis, invasive tests, and treatment. Lancet neurology, 8(10), 959–968. doi:10.1016/S1474-4422(09)70209-1

3.Dunning, J. R., Butts, R., Mourad, F., Young, I., Fernández-de-las-Peñas, C., Hagins, M., et al. (2016). Upper cervical and upper thoracic manipulation versus mobilization and exercise in patients with cervicogenic headache: a multi-center randomized clinical trial. BMC Musculoskelet Disord, 17, 64. http://doi.org/10.1186/s12891-016-0912-3

Haas, M., Bronfort, G., Evans, R., Schulz, C., Vavrek, D., Takaki, L., et al. (2018). Dose-response and efficacy of spinal manipulation for care of cervicogenic headache: a dual-center randomized controlled trial. The Spine Journal, 18(10), 1741–1754. http://doi.org/10.1016/j.spinee.2018.02.019

Which is Better for Neck Pain–a Chiropractor or Masseuse

Posted on 12.2.19 |

It has been estimated that one in three people suffer from or have experienced neck pain significant enough to seek treatment at least once a year. Many of these patients seek alternative treatment options from a chiropractor or masseuse.

At Doyle Chiropractic and Acupuncture in Roanoke, TX, neck pain is a common complaint for many of our patients. Dr. Cody Doyle has over two decades of experience in successfully treating patients suffering from neck pain. His treatment options are non-invasive, non-addictive, and drug-free.

What can a chiropractor do for neck pain?

As a chiropractor, Dr. Doyle offers several alternative treatment options. This includes acupuncture, myofascial release therapy, ultrasound therapy, and muscle stimulation. The most common treatment he performs, however, is spinal manipulation—also known as spinal adjustment.

With spinal manipulations, the chiropractor uses his hands or a special adjustment tool to loosen and adjust spinal joints. By applying sudden but controlled force to joints, he returns your vertebra to proper alignment. This helps treat joint, muscle, and nerve pain. This treatment relieves the pain caused by numerous factors, such as a pinched nerve or muscle spasms. It can also relieve pain associated with tissue inflammation or scarring caused by repetitive stress, such as consistent poor ergonomics or posture, or from trauma, such as with whiplash.

The spine acts as an extension of the nervous system, which communicates with all the muscles. Therefore, spinal health is extremely important for your overall well-being.

Many chiropractors will also teach you exercises to perform at home to help keep your joints loose.

Some chiropractors, like Dr. Doyle, also offer acupuncture. This is an effective way to reduce inflammation and pain. It also tricks your body into releasing endorphins, which are your body’s natural painkillers.

Another potential treatment option a chiropractor may suggest is myofascial release therapy. With this treatment, Dr. Doyle stretches or massages the myofascial connective tissue that surrounds muscles and bones. Different from massage, this is steady, prolonged (three to five minutes) pressure to targeted areas. This releases restrictions in connective tissues. The result is increased range of motion and decreased pain.

What can a masseuse do for neck pain?

A masseuse, or a licensed massage therapist, can help relieve pain by applying kneading and stroking motions to muscle groups and soft tissues. This is usually accompanied by lubricants or oils to allow the therapist to slide their hands over the skin. The result is muscle stimulation and relaxation, which can promote healing and temporarily reduce pain.

While massage can help alleviate muscular pain, it is not typically used to treat pain with the joints, spine, or tendons. The benefits come from mood enhancement, increased energy, and relaxation.

Massage therapy is most beneficial for those experiencing daily stressors, such as tired, tense, or achy muscles caused by odd sleeping positions or exercise.

Treatment usually lasts 30-60 minutes and can help reduce “knots” in the muscles. While it can promote a sense of relaxation and peacefulness, it does not address connective tissue pain.

Is a chiropractor or masseuse best for your neck pain?

The answer depends on your unique desires and needs.

If you have pain from “knots” in your muscles or experience soreness from exercise or prolonged activity, a masseuse may be all you need. Massage can relieve tension and promote relaxation, which can provide relief. However, repeated and routine massages may be required for continued relief.

If you suffer from chronic pain or pain associated with a misaligned spine, treatment from a chiropractor is your best option. This treatment restores joint mobility and aims to fix the source of your pain rather than just treating symptoms.

Not sure which treatment is best for you? Talk with your doctor to discuss which option could be most beneficial.

Contact Dr. Doyle Today

There’s no better time than today to find relief from your pain. If you live in the Colleyville, Trophy Club, Grapevine, or Southlake area, contact our office online or call (817) 767-5430 today to schedule your consultation.