In our office we see this all the time, patients will tell us it hurts right here! Then they point to the top of the glute area or sacroiliac joint (SI joint). It is a particularly common problem with people who sit a lot for work, even with an ergonomically correct set up. While there certainly can be multiple reasons to have pain to have a “pain in the butt” we typically will see problems with the fifth lumbar vertebrae (L5) and or an SI joint that has locked up.
The Anatomy of the problem:
The sacroiliac (SI) joint and the lumbar spine are intricately connected. They play vital roles in maintaining the stability and flexibility of the lower back and pelvis. The lumbar spine, composed of the five vertebrae in the lower back, supports much of the upper body’s weight and enables a range of movements, including bending and twisting. At the base of the lumbar spine lies the sacrum, a triangular bone that fits between the two ilium bones of the pelvis. This forms the sacroiliac joint or SI joints on either side.
These joints act as shock absorbers, distributing the forces exerted on the spine and pelvis during activities like walking, lifting, and running. The connection between the lumbar spine and the SI joints ensures a seamless transfer of weight and motion from the upper body to the lower limbs. This facilitates smooth and coordinated movements. However, any dysfunction in the SI joints can disrupt this balance, leading to pain and limited mobility. Understanding this connection is crucial for diagnosing and treating lower back and pelvic pain effectively.
Common Causes of the pain in your Butt (no its not your spouse):
Experts have difficulty estimating the number of people that suffer with SI joint pain because of the prevalence of low back complaints. Still, it is estimated that a third of the patient with low back pain also have pain related to joint dysfunction of the SI joint. This equates to roughly 204 million people world wide who have pain in and around the SI joints. There can be many factors that result in you having a pain in the butt including:
Repetitive Stress: Activities that involve repetitive motion, like running or heavy lifting, can strain the SI joint.
Too much sitting: Many people sit for long periods of time while at work, and this can put pressure into the SI joint and low back, as well as causing the muscles in the area to tighten up.
Prolonged standing: Standing for a long period of time, and sometimes standing on a hard surface can be hard on the SI joints, causing them to get inflamed and irritated.
Injury or Trauma: A sudden impact, such as a fall or car accident, can injure the SI joint.
Pregnancy: Hormonal changes and increased weight during pregnancy can put extra stress on the SI joint.
Arthritis: Degenerative arthritis or ankylosing spondylitis can affect the SI joint.
Poor Posture: Prolonged sitting or standing with poor posture can contribute to SI joint dysfunction.
Symptoms of SI Joint Pain:
The symptoms of SI joint pain can vary but often involve pain in the low back, pelvic pain, limited range of motion and worsening pain with movement. Some common examples include:
Pain rolling over in bed
Increase pain while standing
Increase in pain while sitting
Increase in pain while climbing stairs
Increase in pain while walking or running
increase in pain with large steps forward
Treatment Options for SI Joint Pain:
The treatments for SI joint pain may vary, but at Desert Valley Chiropractic we focus fixing the joint dysfunction so you can move and be pain free. We offer various treatment options for managing SI joint pain:
Chiropractic Adjustments: Using the Activator Methods technique, we can check and isolate if the problem is cause by joint dysfunction of the sacroiliac joint and or the lumbar spine. Then we provide precise adjustments to restore joint function and alleviate pain.
Physical Therapy: Tailored exercises and stretches can strengthen the muscles around the SI joint and improve flexibility.
Lifestyle Modifications: Recommendations for ergonomic changes, posture correction, and activity modification can help reduce strain on the SI joint.
Pain Management: Techniques like ice/heat therapy, massage, and over-the-counter pain relievers can provide symptomatic relief.
Referral to Specialists: In severe cases, we may refer patients to orthopedic specialists for further evaluation and treatment.
If we can help with your SI joint pain please schedule and appointment here or call us at 602-439-1515. Let’s work together to get you back to a pain-free life!
Let’s discuss one of the most common mistakes that we encounter at Desert Valley Chiropractic when talking with our patients. That is when to use ice or heat, but chances are you are doing it wrong. It’s really not that complicated complicated but knowing when to use either ice and or heat at the appropriate time can minimize pain and improve our healing time after injury.
Before we move on can you guess what the biggest mistake is? Keep reading for the answer so you can avoid it.
When should I use Ice?
The most common time to use ice is during the acute healing or inflammatory phase following an injury, and or after an increase in pain from a chronic condition. This occurs within the first 48-72 hours when the inflammation is at its peak. It is important to note that the inflammatory phase is a natural part of the healing process but It can be managed to reduce the effects an injury has on our body and bring relief from pain.
3 reasons to use ice in the first 72 hours.
Reduces swelling by constricting the blood vessels to minimize blood flow to the area and minimizes swelling.
Pain reduction because ice can numb the area temporarily offering pain relief.
Reduce inflammation by slowing down cellular metabolism and reducing the body’s natural inflammatory response.
Common forms of Ice
An ice pack
A bag of frozen Vegetables (please don’t try to eat them later)
Ice cubes in a towel or Ziploc Bag
When applying use a thin towel, you do not apply ice directly to the skin.
How long to apply Ice
It is appropriate to apply ice for 15 minutes at a time, and it is critical for you to repeat the process 3 or more times a day. Honestly, repetition is the key and the more often you ice during this phase the faster the swelling will reduce and the quicker you will heal.
Ice and Heat in Combination
Following the first 72 hours (3 days) after an injury you can use a combination of heat and ice. This is known as contrast therapy and it will help you to continue to maximize the body’s healing response. The time frame for contrast therapy is between 3rd to 7th days after injury.
The preferred order for contrast therapy is to use heat for 15 minutes, followed by rest for 15 minutes and then ending with ice for 15 minutes. The heat will open blood vessels improving circulation to the damaged tissue bringing the essentials the area needs to heal. However, heat can also cause more swelling, so we always want to end with ice to remove the excess swelling and minimize pain.
Heat
Let’s face it heat feels good when we use it, but easily the most common mistake patients make is to use just heat too soon after injury. Understand that heat when used correctly can be incredibly beneficial, but we always need to reduce the inflammation with ice first, and then we can consider heat therapy.
Benefits of Heat Therapy
Increases Blood Flow: Applying heat to an affected area helps dilate blood vessels, increasing blood flow. This can aid in the delivery of oxygen and nutrients to the tissues, promoting healing. Because of the increase in blood flow, it is important to note the timing with using heat. Limit your timing to 15-20 minutes per use. Longer than 20 minutes can cause a Vasoconstriction (narrowing of the blood vessels) which can then create a muscle spasm. It is perfectly ok to use heat 3 or more times a day, never longer than 20 minutes at one time.
Relieves Muscle Stiffness: Heat helps relax muscles, reducing stiffness and making it easier to move the affected area. This is particularly useful for chronic conditions such as arthritis. Keep in mind that if it is acute (sudden onset) muscle pain you want to use ice.
Reduces Pain: The soothing warmth can help alleviate pain by relaxing tense muscles and improving blood circulation.
Promotes Tissue Healing: By enhancing blood flow, heat can help speed up the healing process of damaged tissues.
When to Use Heat Therapy
– Chronic Pain: Conditions like arthritis, muscle stiffness, and old injuries benefit from heat application.
– Pre-Exercise: Applying heat before physical activity can loosen muscles, making them more pliable and less prone to injury.
– Relaxation: For general muscle relaxation and relief from everyday stress and tension.
The Best Sleep Positions to Avoid Neck and Back Pain
Getting a good night’s sleep is crucial for your overall health and well-being. However, the position in which you sleep can have a significant impact on your spinal health. At Desert Valley Chiropractic, we understand that proper alignment of the spine during sleep is essential for preventing pain and maintaining good health. Here are our top recommendations for the best sleeping positions to help you wake up feeling refreshed and pain-free.
Sleeping on Your Back
Back sleeping is often considered one of the best sleep positions, it really is the gold standard for spinal health. This sleep position allows your head, neck, and spine to rest in a neutral position, which means there’s no extra pressure on those areas. To enhance comfort and reduce lower back strain, consider placing a pillow under your knees to maintain the natural curve of your spine.
If you are exclusively a back sleeper choosing the right pillow can help avoid unnecessary neck pain. You don’t want a thick pillow that pushes your chin down toward your chest, this will strain your neck causing neck pain and potentially headaches. If you are a back sleeper you may want to consider a cervical pillow which can help maintain the natural curve in our necks.
Sleeping on Your Side
Side sleeping is another great example of the best sleep positions, especially for pregnant women and people suffering from chronic back pain. To get the most out of this position, make sure to:
– Use a firm pillow to keep your head and neck aligned with your spine. You want your head and neck remain neutral which is to say you don’t want it to bend too far in either direction.
– Placing a pillow between your knees is crucial. This can prevent your lower body from torquing (like wringing out a wet towel) which can pull your spine out of alignment. A good option is to place a king or body pillow between your knees, because then you can hold or “spoon” the pillow with your arms so you don’t lose it when rolling over to the other side. This is also helpful and keeping your knees and hips aligned which keeps your lower body from twisting too much.
Pro Tip – placing a pillow between your knees can also be a helpful way for people to transition away from stomach sleeping to side sleeping. When you are on your side and you spoon the pillow you can fool your body into feeling like you’re sleeping on your stomach.
Back and Side Sleeping in Combination
It has been our experience over the last 20+ years that many patients will move from back to side sleeping through the night. As noted above, both positions are good for our spinal health so there is nothing wrong with moving from one to the other. In fact, this is the way I sleep, and I have found that it is important you choose the correct pillow to avoid unnecessary strain on the cervical spine.
Sorry stomach sleepers, but there is no way to sugar coat this, stomach sleeping is bad. As far as the best sleep positions are concerned, this is the worse. It is hard on both your neck and back. This position can force your neck to turn to one side, causing strain and discomfort. Additionally, your hips will sink into the mattress which is a common cause of morning back pain.
We hear all the time “but doc it’s the only way I can get comfortable enough to sleep” or “I have been a stomach sleeper all my life”. Trust me, I know how comfortable stomach sleeping can be. While I just said that when I sleep, I move from my back to my side, I didn’t always do that.
Growing up and in my early teens I was a stomach sleeper, and on a waterbed no less. As a result, when I was 13, I started to get lower back pain, so my mom took me to her chiropractor. In addition to some great Activator treatment, I was also given some tips to transition away from a stomach sleeping. It does not happen overnight, but it can be done and if you read the side sleeping section above you will get a helpful tip.
If you have tried everything and simply must sleep on your stomach please use a thin pillow under your head and another under your pelvis to minimize the strain to your spine.
Listen to Your Body
Your body will tell you if something is wrong, so if you wake up feeling sore or stiff, it might be time to evaluate your sleeping position, your pillows and or your mattress. Make sure your sleeping environment supports your spinal health.
Consult with a Chiropractor
Chiropractic care can be helpful with our spinal alignment so we can both feel well and move well. If you’re experiencing discomfort despite making the adjustments in this article, it may be beneficial to consult with a chiropractor. At Desert Valley Chiropractic, we can provide personalized advice and treatments to help align your spine and improve your sleep quality.
Remember, the goal is to support the spine in a neutral alignment and avoid any positions that might cause strain or discomfort. Sweet dreams and healthy sleeping!
Car Accident – 5 tips to avoid an insurance hassle!
Unfortunately a Car Accident in Phoenix can happen anytime and anywhere, and they can be a real pain in the neck. Here are 5 tips for the scene of the crash to avoid hassles with the insurance company.
The statistics highlight the potential for non-fatal but serious injuries that often occur in traffic accidents, reinforcing the importance of a proper evaluation from a health care provider who has experience with these types of injuries. They often require specific care after any accident, even if no immediate injuries are apparent. This can prevent long-term health issues, a concern especially relevant to chiropractic care, where underlying injuries can sometimes manifest symptoms days or even weeks after an accident.
Being prepared at the scene of a crash can help you handle the unexpected with a clearer mind. At Desert Valley Chiropractic, we care about your safety and well-being. This guide will walk you through the essential steps to take if you find yourself at the scene of an auto accident.
Ensure Safety First
As soon as an accident occurs, your priority should be ensuring the safety of all parties involved.
Check for Injuries: Before assessing property damage, ensure that everyone involved in the accident is okay. Do not move anyone who is seriously injured unless there is a hazard that puts their life at immediate risk.
Move to a Safe Location (if you have to): If the accident is minor and you feel the need to move the vehicles, or it is safer to move the vehicles as opposed to staying put, make sure you take many pictures from the scene of the accident, including the intersection and surrounding areas. Once you have moved your vehicle turn on the hazard lights.
Alert Authorities and Document the Scene (Picture’s or it didn’t happen )
It’s crucial to report the accident to law enforcement. Many people skip this step, hoping the other driver (s) and their insurance will cooperate later. However, after 20+ years of treating injuries related to car accidents cooperation is rare and it can affect your access to the health care you need to recover.
Call 911: Even if the accident appears minor, it’s important to call the police. This is very important because they will document the scene and can help determine who is at fault, which can protect your access to health care if you have injuries from the crash.
If the police are unable to come to the scene, once again take multiple pictures of the scene including the surrounding area. Also, you may want to call your own insurance company to get the details of the accident recorded in case there is a question of fault later.
Wait for Help: Unless the authorities have told you they won’t be able to make it to the scene, stay until help arrives. Leaving the scene of an accident can result in legal penalties.
Driver and Vehicle Details: Collect the names, addresses, phone numbers, driver’s license numbers, license plate numbers, and insurance information of all drivers involved. Using the camera on your smartphone is a convenient collect the information you will need.
Witnesses: If there are witnesses, get their contact information as well; their statements could be crucial in resolving disputes.
Seek Medical Attention
If you have more serious injuries including a head injury, you may need to go to the hospital. If that is the case don’t hesitate.
Even if there are no apparent injuries, it’s wise to consult a healthcare provider, including a chiropractor who can assess your condition and document injuries, which is crucial for insurance claims and potential litigation.
Injuries from a car accident like whiplash may not show symptoms immediately but can cause long-term discomfort and mobility issues. At Desert Valley Chiropractic we specific protocols to determine the extent of a car accident injury, and that has allowed us to help thousands of people with injuries related to a car accident
Conclusion
We have treated thousands of patients who have been in an auto accident and we know it can be overwhelming, but taking these steps can help ensure the safety and well-being of everyone involved. Remember to stay calm, be courteous, and follow these guidelines to manage the situation effectively. For more detailed information on what to do after a car accident, or to schedule a consultation, visit our website at Desert Valley Chiropractic.
Golf is an activity enjoyed by millions and in recent years the popularity has skyrocketed. Regardless of your level of play, anyone can enjoy a day outside on the course, plus it comes with many health benefits. It might be surprising for some, but if you walk or use a push cart you can burn anywhere from 1400 to 2000 calories over 18 holes. That’s a lot!
According to Dr. Tom LaFountain, Director of Chiropractic Services for the PGA Tour, most golfer will experience pain. Statistics show that 80 percent of injuries suffered through golfing are back related. This is most likely due to the repetitive nature of golf. When a golfer swings repetitively, they are making themselves more likely to experience muscle strains.
More than a Monkey on Your Back:
While golf is considered a low impact sport, to swing a golf club can be quite violent. Every golf swing puts a significant amount of compression load on the spine. Studies have found that each swing can place up to eight times a person’s body weight on the spine. Imagine if you are 180 pounds, that can be upwards of 1400 pounds of compression on the spine.
Over time this can compromise the spine, leading to misalignments of the vertebrae, joint dysfunction and pain.
Chiropractic Care and Golf:
Chiropractic care promotes optimum function of the whole body including the spine. We established a golf swing can be violent, and it absolutely requires coordination between several body parts. Chiropractic care can help with that. It is an effective way to improve the function and mobility of the body by reducing the misalignments of the joints most compromised by repetitive motion.
However, it is not always about treating the injury after it happens. Many people who participate in sport, not just golfers, enter the game already compromised. They’re suffering from joint dysfunction or misalignment. Playing any sport with a poor spine can lead to poor posture and poor joint mechanics which lead to injury. Perhaps you have been playing Look Out Mountain golf club in Phoenix Arizona, and felt your back seize up after a routine swing. Chiropractors can adjust the spine to reduce misalignments and improve joint mechanics of the spine in order to prevent injury. Regular chiropractic care is the best way to assure that you can not only prevent injury but also spend less time away from the course.
Why Tiger Woods Uses Chiropractic Care:
Tiger Woods is an incredible athlete and arguably the greatest golfer of all time. He worked tirelessly from a very young age to be the best and chiropractic care has helped him do that. He has said “I’ve been going to a chiropractor for as long as I can remember, it is as important as the practice of my swing.” He is not alone, Woods and many other professional golfers rely on regular Chiropractic care. It helps them to maximize mobility and prevent injury.
We may not be on the same level as a professional golfer such as Tiger Woods, but all golfers want to play without the worry of injury or pain. Consider visiting a Chiropractor near you to discuss how treatment can help you stay healthy and enjoy a day on the course.
