TAKE CARE OF YOUR BACK

1. TAKE CARE OFYOUR BACK Dr. Brad A. Cotton 5009 North Executive Drive, Suite B Peoria, Illinois * 309.693.9334 drbacotton@msn.com

2. DR. BRAD A. COTTON • 2001 graduate of Palmer College of Chiropractic • 11 years private practice in Peoria area • Published author of “Chiropractic care of a 47-year-old woman with chronic Bell’s palsy: a case study” in the Journal of Chiropractic Medicine • Presenter at 2011 Illinois Prairie State Chiropractic Association Fall Convention • Presenter at DIOSH Day 2012

3. LOW BACK PAIN IN THE U.S. • 80% of adults will have low back pain in their lifetime • One-half of all work force has low back pain symptoms each year • #1 cause of work-related disability • #1 cause of lost time from work • #2 reason for visits to doctor • $50 billion spent each year

4. UNDERSTANDING IS THE KEY • Anatomy of the low back • Injuries of the low back • What you can do • Treatment options

5. ANATOMY

6. INJURIES • Disc bulge/herniation • Sprain/strain • Facet syndrome • Repetitive stress • Degenerative conditions Now… What can YOU do to take care of your back?

7. POSTURE

8. POSTURE

9. PROPER LIFTING TECHNIQUES • Lift with your mind first • Lift using position of strength • Lift within your “safety zone” • Lift with help

10. WARM UP/STRETCHING • Range of motion stretches • Alternate leg low back stretch • Prone low back extension stretch • Kneeling low back stretch CHECK WITH YOUR DOCTOR FIRST!

11. STRENGTHENING/CONDITIONING • Cat & Camel

12. STRENGTHENING/CONDITIONING • Pelvic Tilt

13. STRENGTHENING/CONDITIONING • Bridge

14. STRENGTHENING/CONDITIONING • Side Bridge

15. STRENGTHENING/CONDITIONING • Cross Crawl

16. STRENGTHENING/CONDITIONING • Squats

17. STRENGTHENING/CONDITIONING • Neck Isometrics

18. STRENGTHENING/CONDITIONING • Swiss ball • Therapy bands • Free weights CHECK WITH YOUR DOCTOR FIRST!

19. NUTRITION/HYDRATION • Eat 9-13 servings of fruits and vegetables/day • Reduce processed foods • Drink ½ ounce of water per pound of body weight • Decrease caffeinated and alcoholic drinks

20. REST/RECOVERY • Ice – use on an acute injury for the first 72 hours • Heat – use on chronic conditions or after the first 2-3 days • Laying on back – pillow under knees • Laying on side – pillow between knees

21. TREATMENT OPTIONS • Chiropractor • Adjustments • Return spine to proper alignment • Reduce/remove pressure from the nervous system • Decrease pain • Decrease muscle tension • Increase ranges of motion • Increase muscle strength

22. TREATMENT OPTIONS • “In work-related nonspecific LBP, the use of health maintenance care provided by physical therapist or physician services was associated with a higher disability recurrence than in chiropractic services or no treatment.”Cifuentes M, Willetts J, Wasiak R. Health maintenance care in work-related low back pain and its association with disability recurrence. J Occup Environ Med. 2011 Apr;53(4):396-404. • “During the past 7 years, and with a larger population than originally reported, the CAM-oriented PCPs using a nonsurgical/nonpharmaceutical approach demonstrated reductions in both clinical and cost utilization when compared with PCPs using conventional medicine alone.”Sarnat RL, Winterstein J, Cambron JA. Clinical utilization and cost outcomes from an integrative medicine independent physician association: an additional 3-year update. J Manipulative Physiol Ther. 2007 May;30(4):263-9.

23. TREATMENT OPTIONS • Medical Doctor • Pain killers, Muscle relaxants, anti-inflammatories • Physical Therapist • Stretch, strengthen, increase ROM’s • Massage Therapist • Reduce muscle tension (acute) • Reduce scar tissue (chronic)

24. ANY QUESTIONS? Dr. Brad A. Cotton Trotter Chiropractic Office 5009 N. Executive Dr. Ste. B Peoria, IL 61614 (309) 693-9334 drbacotton@msn.com Call today for your complimentary consultation and examination!