Information Sheets from Jesmond and Derwentside Chiropractic - Chiropractor for Newcastle | Consett | Durham
CHIROPRACTIC ACTIVE RECOVERY
An often overlooked factor in the treatment of chronic pain is rehabilitation. Whilst treatment of the initial pain episode is of huge importance, rehabilitation is essential if recurrence of pain is to be avoided.
Rehabilitation is the combination of specific treatment and tailored exercises. The exercise programmes are normally given after 4-6 weeks, because exercise can often aggravate rather than help in the initial stages.
The prevalence of back pain in today’s society has largely come about by a lack of knowledge about the function of the spine and the other joints of the body. Until recently, people complaining of back ache were told to have complete bed rest until symptoms had subsided.
However, current thought is that if you have more than two days of bed rest, you are much more likely to have a recurrence of the pain in the first year.
With the first episode of back pain, acute symptoms generally subside within a week to ten days and pain usually completely resolves within about six weeks. However, if the causal problem is not addressed after the first episode, the chances of another bad episode within four years are significantly increased.
Rehabilitation, then, is essential for those who do not wish to suffer from chronic episodes of recurring back pain.
Traditionally, chiropractors have always used exercise in their approach to most types of joint problem. The cause of each episode of pain is pinpointed and treated, after which an exercise programme is drawn up and supervised to prevent recurrences of the problem.
Not everyone needs the same type of exercise programme and your chiropractor will tailor your basic programme to your specific needs. They may choose to teach you personalised stretching exercises to increase your flexibility or muscle strength exercises to tone and condition muscles. More important than the details of the exercise programme is the willingness of the patient to actually do the exercises on a regular basis. It is important that exercise regimes are introduced gradually and monitored carefully. A proper rehabilitative programme will target flexibility, endurance, strength and the co-ordination of the muscles.
The programme should therefore combine the following four elements:
1 Flexibility stretching
2 Aerobic exercise for endurance
3 Resistance exercises
4 Strength, balance and co-ordination exercises.
Stretching muscles should be done slowly and gently. In the first few seconds, the brain tells the muscles to shorten to protect it from being over-stretched. After approximately six to ten seconds the brain perceives that the stretch is safe. It is the next 20 to 24 seconds that the stretch has the most beneficial effects. This is why a stretch should be held for at least 20 seconds. When you are stretching, if you feel an uncomfortable sensation for more than 10 seconds, you are stretching too far and too fast. You should ease off slightly until the sensation has gone and then hold for 20 seconds. It is important that when you stretch you do not bounce. This may actually cause nerve damage and muscle tearing and does not improve your flexibility.
Aerobic exercise releases stress- reducing hormones, burns fat and so reduces body weight. It also increases your energy and sense of well being. It therefore works in two ways: not only strengthening muscles so that pain episodes are less likely to occur, but also reducing the tension that can cause muscle injury in the first place.
The majority of a chiropractic exercise programme can be done at home, but if you have access to a gym you may well get more out of your exercise programme, as they will be able to incorporate resistance exercises and exercises to improve strength, balance and co-ordination.
Most exercise regimes need to be done for at least 20 minutes, three times a week but ideally should become s lifetime habit. Exercise programmes have been proven to prevent back pain and other joint pain, but exercise can only have a lasting effect if it is continued for a minimum of three months.
You should never undertake an exercise programme when you are in a lot of pain or without the advice of your chiropractor. They will be able to advice you on the type of programme best suited to your needs and the activities of your daily life.
Many studies have shown that by maintaining a rehabilitation regime, patients ensure that they suffer recurring back pain, maintain increased flexibility and suppleness and enjoy their lives without the fear of chronic pain.