20 Minutes of Exercise Cuts Back Pain Risk

20 Minutes of Exercise Cuts Back Pain Risk

20 Minutes of Exercise Cuts Back Pain Risk Going on a daily 20 minute walk can decrease your risk of back pain by up to 32% if you're overweight, according to new research.

Earlier studies have shown that being overweight, obese, or inactive increases your risk of back pain, but this is one of the first major studies to use objective measures to track activity levels with accelerometers. The study, published in the Spine Journal, included 6, 796 adults who participated in the National Health and Nutrition Examination Survey.

The results confirmed that the more overweight a person is, the more likely they are to suffer from back pain. The risk of low back pain was 2.9% in normal weight people (BMI 20-25), 5.2% in overweight people (BMI 26-30), 7.7% in obese people (BMI of 31-35), and 11.6% in ultra obese people (BMI of 36 or more). (A 5? 6? person weighting 165 is considered overweight by these measures, while another 5? 6? person weighing 190 is considered obese.).

At the same time, "incredibly modest" changes in physical activity was found to significantly cut the risk of back pain. The average overweight individual experienced a 32% reduced risk of back pain if they increased their amount of moderate physical activity by fewer than 20 minutes per day. (Moderate activity could be brisk walking, gardening, or riding a bicycle.) In ultra obese individuals, increasing activity levels by just 1 minute per day reduced the risk of back pain by 38%.

These findings provide hard data for what chiropractors and other spinal specialists have noticed for years. That's why many chiropractors support patients in weight loss to prevent and reduce back pain. In fact, earlier research has shown that not losing weight may interfere with the benefits of physical therapy and other noninvasive treatments for back pain.

Currently there are two main theories to explain why obesity increases the risk of back pain. It's possible that the extra weight creates mechanical changes affecting the spine, or that metabolic changes lead to hormonal changes and inflammation. While scientists have yet to determine the exact causes, it's clear that your weight and risk of back pain are closely connected.
Fauber, J. Milwaukee Journal Sentinel/MedPage Today. October 10, 2013. Accessed Novemeber 25, 2013. http://www.medpagetoday.com/MeetingCoverage/AdditionalMeetings/42209
Smuck M, et al. Does physical activity influence the relationship between low back pain and obesity? Spine Journal 2013; pii: S1529-9430(13)01649-5. doi: 10.1016/j.spinee.2013.11.010.

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Why Chiropractic is the Best Solution for Sciatica Pain

Sciatica and chiropracticSciatica and chiropractic
Sciatica pain is often so debilitating that it forces people to miss work and other normal activities.  Of all patients with low-back pain, sciatica patients have the highest level of disability (1).  In fact, patients with sciatica are disabled for an average of 72 days according to Norwegian public-health records.
Fortunately, a recent study offers hope to sciatica patients: chiropractic care can speed the recovery from sciatica flare ups and allow patients to return to work sooner (2).

The study evaluated 44 Norwegian workers after they came to the hospital with severe sciatica pain. Most of those patients had been experiencing pain for three or more weeks prior to their hospital visit.
The hospital chiropractor examined each patient to evaluate his/her posture and gait, range of motion, and palpation of the lumbar spine.

The chiropractic then performed various joint adjustments to the spine and other limbs that had been injured through patients compensating for pain. Ice treatment was also used to relieve soft tissue soreness.Patients were treated daily in the hospital and later three times a week for the first two weeks. Some patients needed additional follow-up treatment but typically did not exceed 14 treatments.

In matter of 21 days, 91% of patients returned to work full-time. Two patients returned to work part time. Researchers concluded this study demonstrates the potent benefits of collaboration between chiropractors and orthopedic surgeons. Chiropractic care can put an end to your sciatica pain so you can begin living your life fully again.

Posted in chiropracticChiropractic NewsSciaticasciatica treatmentUnderstanding Sciatica
  1. Arana E, Marti-Bonmati L, Vega M, et al. Relationship between low back pain, disability, MR imaging findings and health care provider. Skeletal Radiology 2006;35(9):641-7.
  2. Orlin JR, Didriksen A. Results of chiropractic treatment of lumbopelvic fixation in 44 patients admitted to an orthopedic department. Journal of Manipulative and Physiological Therapeutics 2007;30:135-139.