When you have low back pain, sometimes in a few days your posture will change to compensate.  You can start to lean forward (most common) or favor one side.

Good Posture…

Poor Posture…

When poor posture occurs the front hip ligaments will tighten to help keep your balance.  This ligaments wrap around the hips ball and socket joint and wind like a piece of rope.

These ligaments need to be stretched to improve overall posture.  Then the back pain can reduce, and strength can be returned.

Here are the anterior hip stretch steps:

1. Lay on your stomach with the weight on your forearms.

2. To stretch the left hip, bring your left knee up and to the side enough to avoid pain.  Hold for 1-2 minutes.

3. To stretch the right hip, bring your right knee up and to the side enough to avoid pain.  Hold for 1-2 minutes. 

4. Feel if on side is tighter than the other.

5. Recommended: ice if any soreness when standing.

When you can perform this anterior stretch to the full range of motion (see images above), then you are ready to add more stretches and strength exercises.  This will lead to your low back recovery and improve your posture.

Every is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Enjoy Health from the Inside Out

Book Now:
909-981-5666 or On-Line

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Finding the cause of middle back pain can be confusing.  Before seeing your doctor/chiropractor, understanding the most common causes of back pain can help rule conditions in or rule them out.

The first cause can be scoliosis.

1: Scoliosis: Child onset

This is a condition causing the spine to bend to the side from the front to back view.  This causes middle back pain as a child grows .

To check if a child has scoliosis we perform a detailed Chiropractic exam checking posture.  Our specific exam looks for EARLY signs of scoliosis.

This is Riley’s x-ray of early scoliosis that is NOT detectable from a medical or school exam.  This slight curve can progress rapidly with the medical approach’s “wait and see” method of monitoring a child’s posture/x-rays until it progresses to ineffective bracing and risky surgery.

1: Scoliosis: Adult Onset

From injuries, a person can acquire scoliosis like this man in his 60s who had an injury 20 years ago.  This can cause pain later in life, that does not go away.

2: Neuropathy

Another cause of middle back pain is nerve pain from the neck to the middle back.  This can occur without neck pain.

3: Poor Posture

Poor posture is the #1 cause of middle back pain.  From living your life with bad posture, your head goes forward and your upper back hunches.  This can pinch the nerves in your neck and weaken the back, then middle back pain can occur.  After an exam to evaluate your posture, an x-ray allows you to see if you have an abnormal spine causing the middle back pain.

Treatment Steps for all 3 Causes:

1. perform an x-ray analysis

2. follow through with necessary treatment

3. perform posture strength exercises

4. form healthy habits to stay healthy

5. take another x-ray to compare

These steps will alleviate your middle back pain and CORRECT the problem in your spine causing the pain.

Each person is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Enjoy health from the inside out. 

Book Now:
909-981-5666 or
On-line booking

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 A long-term shoulder injury can cause pain with any motion.  Shoulder rehab needs to start with range of motion to prevent scar tissue formation and permanent arthritis.  The T Shoulder Stretch begins your recovery by passive (non-muscle contraction) motion.

Start with facing the wall.  Hold each stretch enough to avoid pain. Use the opposite arm to get shoulder in position.

Here are the steps of the T Stretch:

1. Bring your arm across your chest horizontal to the floor.  Lean into the wall.  Hold for 10 seconds, relax for 5, then hold for 10 again.  Repeat 3 times.

2. Walk the hand straight up the wall.  Lean into the wall.  Hold for 10 seconds, relax 5, then 10 again.  Repeat 3 times.

3. Bring the arm away from the chest horizontal to the floor.  Lean into the wall.  Hold for 10 seconds, relax for 5, hold another 10.  Repeat 3 times.

Once you feel these stretches can be performed with ease and no pain, move on to more aggressive stretches and strength exercises.  Watch the related articles below.

Each person is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Book Now:
909-981-5666 or
On-line booking

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