July 2022

There are countless ways to support a healthy back and we couldn’t even begin to name them all. That being said, I have listed a few here in this post. It can be overwhelming to implement all of these ideas all at once. So just start with one or two and move on to more as you are comfortable.

If there is an exercise that you want to do, make sure that the movement in the exercise is done with no pain! If there is pain at any point during your range of motion (and you’re not on pain meds), you are damaging tissues. The issue with pain meds is that you have no idea if you’re damaging tissues during a movement because your body has been blocked from communicating it. First thing, stop the exercise or modify it to be comfortable and without pain.

1. Stop drinking so much caffeine or get rid of it entirely. 

Caffeine concentrates in the kidneys and can imbalance them. When the kidneys are not functioning optimally, they can refer pain to the lower back. If an addiction to caffeine exists, it is important to get off of it slowly to lessen affects of rebound headaches.

2. Reduce stress. 

If we are in chronic stress, then our adrenal glands are being overworked and can also become imbalanced which can negatively influence the kidneys as well. This can also refer pain to the lower back. Reducing stress by taking more time for yourself, grounding barefoot on the grass daily, practicing deep breathing, and doing things that you love to do every day works wonders in healing the body.

3. Sit on the edge of your seat. 

Sitting on the edge of your seat often causes your knees to be lower than your hips which helps to keep the curve in your lower back present. It also helps you to have better posture as you’re firing your back muscles to keep yourself upright. This supports the lower back and back against injury due to poor posture. Slouching or leaning back in your chair causes your muscles to relax and not support your back and also leaves you more prone to injury when getting out of the seat.

4. Intake good sources of minerals.

Calcium and magnesium are excellent minerals to keep your muscles from spasming and injuring. Low amounts of calcium and magnesium in the blood and tissues will cause your body to leech it from your bones. Thereby, causing your bones to become unstable and lose their density among other things.

Iron is also an excellent mineral as it’s important for building red blood cells to bring oxygen to your muscles and tissues. It’s also important for collagen formation.

5. Eat protein.

Protein is important for healing, maintaining, and strengthening bones, ligaments, muscles and soft tissues. A good rule of thumb is to eat about 0.8 to 1 g of protein per kilogram of body weight each day. To get an idea of about how much protein you need, divide your weight in pounds by 2.2 to put it into kilograms. 

6. Eat more key vitamins.

Vitamin D3 is important for absorbing calcium into the bones. Without sufficient vitamin D levels our bones can be made thin, misshapen, or even brittle. Vitamin D actually functions more like a hormone than a vitamin. It’s uses in the body are practically endless!

Vitamin K2 is also very important to bring calcium into the bones and into the tissues for them to utilize it. Butter from grass-fed cows is a great source of both vitamins D3 and K2.

Vitamin C is also important for collagen formation and aids in supporting the back.

Vitamin B12 is also important for building the bones and supports the bone marrow to produce red blood cells.

7. Lifting the sky.

A Qigong exercise is specifically designed to heal the lower back and also supports it from further injury.

To do this stand with your feet shoulder-width apart with your hands to your sides. Begin by straightening out your arms in front of your pelvis palms down with the fingers pointing to each other. While keeping your eyes on your hands the whole time, inhale through your nose while bringing your arms from that position up and over your head. While at the top, with your feet still flat on the floor, gently push up as if you are pushing up the sky (during this time you can hold your breath for a second or two). 

Then, while sighing your breath out your mouth, bring your arms out to your sides, palms down and bring your arms back to the resting position. Sighing as you exhale stimulates your vagus nerve and helps to relax your body even further. Repeat this process for the next breath and so on for approximately 5 minutes.

The slower this exercise is done, while slowing down the breathing, the more energy is moved within the body. While doing this exercise or any other Qigong exercise, your hands may feel warm fairly quickly and your head more alert. This is because you were increasing circulation throughout your body, and enhancing oxygenation to your brain and all your cells. There are many other health benefits from doing Qigong and there are many other exercises that you can do with it as well! Let me know how Qigong has helped you if you have tried it!

8. Cat-cow.

This is a common exercise done to strengthen and stretch your core muscles.

To do this exercise go on your hands and knees on the floor with your knees and hands about shoulder width apart. When you inhale through your nose bring your head down while you arch your spine upward like a cat as if a string is pulling your spine upward. While you exhale the breath out your mouth, bring your spine back down and flat while sticking out your buttocks and pulling your shoulder blades close together while your head is looking up in front of you. Repeat with each breath for about 5 minutes.

9. Try not to sit with your legs crossed.

If you do, make sure you switch to the other leg giving each leg approximately the same amount of time it is crossed. If you sit with one leg crossed for extended periods of time, you run into a higher chance of injury to your lower back due to over compensation of muscle firing on that one side.

10. Take your wallet out of your back pocket.

Anything in the back pocket of your trousers will cause your pelvic bones to become imbalanced and or misaligned. If your pelvis is misaligned or the musculature is tight more on one side, your lower back often can be injured as well.

11. Vacuum with both hands.

A common injury often comes from twisting the lower spine. While vacuuming hold the vacuum handle with both hands while you vacuum directly in front of you so that your spine doesn’t twist. By doing this you keep your spine in the neutral position and more supported.

12. Wash dishes with your hips and knees bent.

This also keeps your back in neutral position and is less prone to injury.

13. Squats.

Whether you’re performing squats as an exercise, or squatting down to pick up something, always do so with good posture! Squats as an exercise is wonderful at strengthening your back muscles as well as your legs and buttocks. Although, if you notice someone else squatting down and you see their backside begin to tuck underneath themselves, that’s when the lower back becomes unstable. To avoid instability, squat down only to right before that point of when your backside begins to tuck underneath you and then go back up.

The lower back was made for axial loading, not for hunching or bending forward and twisting movements.

14. Suck your bellybutton in towards your spine.

Bringing your bellybutton in and toward your spine works your transverse abdominus muscles and greatly helps to support your lower back. A few repetitions of this can easily be done while sitting in your car at a stoplight or driving down the road.

15. Rowing exercises.

This can be done with an actual rowing machine at the gym, or with a band attached to the wall. Keep your core muscles tight while pulling back and at the end of the pull-back, cinch your shoulder blades as close together as you can.

This exercise tightens the rhomboid Muscles between your shoulder blades, among others, to pull them backwards thereby pulling your shoulders back giving you better posture in your upper body.

16. Pectoralis major stretches.

Bring one arm to the square as if raising your hand, put it against the corner of the wall and turn your whole body the opposite direction. You will feel a stretch in your peck muscle. Hold the stretch for about 20 seconds and repeat with the other arm.

This stretch will help to relax your chest and by so doing aiding your shoulders going back. You can know if your peck muscles are tight, if while standing and at rest, the palms of your hands face behind you. Your pecks are relaxed if your palms are facing your sides.

17. Chin retraction exercises.

While your head is in neutral position bring your head straight back and hold for a couple of seconds being conscious of not extending your head backwards. Then relax and repeat 5 to 10 times. You know if you’re extending your head back if your chin is going up from your original position. Your head ought to stay in the neutral position looking straight ahead and while not lowering your chin or raising it, bring your head straight back.

This exercise works the muscles in front of your neck vertebrae, and assess and bringing the curve back in your neck bringing you better posture. This is a wonderful exercise to do if you notice your head jutting forward past your shoulders.
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Discitis

Also known as inflammation in the disc. Pain from this is usually localized to the affected area and is dull, achy, and sometimes sharp in certain positions. It is caused by poor posture, injury, negative energies, and/or malnutrition.

Bulging disc or herniated disc

Where the fibrous outer layer of the disc is compromised to such a degree that the nucleus pulposus (or fluid in the center of the disc) bulges outward most often towards the back. This is what we often call a “pinched” nerve. 

Pain from this is often sharp but can also bring numbness, tingling and weakness. It can be localized to the affected area but also refer pain in other areas of the back, hip, buttock, or down the leg even to the foot.

A bulging disc occurs most of the time because of injury to the tissues of the disc from poor posture. This happens especially while lifting and twisting heavy objects.

Ruptured disc

This is where the nucleus pulposis actually comes out of the disc and can run down the spinal column in the spinal canal.

A ruptured disc is less common than discitis or a bulging or herniated disc. It’s pain is often referred down the back and like a bulging disc go down the leg.

Sprain

This is where a ligament that supports the spine becomes too stretched and tears. This often occurs when twisting or lifting with poor posture. Pain with a sprain is often localized to the specific area.

Strain

A strain happens when there is an injury to the muscle or tendon that supports the spine. The pain is also localized to the affected area. This happens again with poor posture although it can also be from overuse, and lifting really heavy things.

Kidney imbalance’s 

A little known cause for low back pain, but common as well, is from imbalanced kidneys. If there are kidney stones, a bacteria, too much hydration or dehydration, or even too much caffeine the kidneys can become imbalanced and refer pain to the lower back.

The pain is localized to the lower back, although it’s harder to pinpoint a specific spot as it is with a sprain, strain or a disc problem.

Adrenal imbalance’s 

The adrenal glands sit on top of the kidneys and if and balanced they too can cause lower back pain. These become unbalanced by too much stress.

Pregnancy

As the growing baby gets bigger, the pull and strain on the lower back becomes more intense. Thereby the lower can be in pain or other back issues may occur as previously mentioned.

Obesity

As the belly and body becomes bigger with weight gain, so does the strain increase on the lower back and becomes more prone to injury and therefore more pain.…

The required schooling to be admitted into chiropractic schools are:

– 90 prerequisite undergraduate credit courses going towards a bachelors degree including:

     -24 credit courses within Life and physical sciences:

          -General Chemistry 1 (with lab) – Principles of Chemistry, Inorganic Chemistry, or Introductory Chemistry 

          -Organic Chemistry 1 (with lab)

          -Biology 1 (with lab) – Animal, Vertebrate or General Biology, Zoology, Anatomy, Physiology or Microbiology

     -Minimum Cumulative GPA: 3.0 (4.0 scale)

     -The other credits must go towards general education including: Physics, English, Math, Psychology, etc. Each Chiropractic school may have different requirements for General Education.

Chiropractic Colleges do not require a bachelors degree. Although, a growing number of states are requiring Chiropractic Doctors to have a bachelors degree. This being said, many Chiropractic schools offer, as part of their program, a bachelors degree such as human biology.…

When a high velocity low amplitude (HVLA) thrust is applied to a joint by a trained physician such as a chiropractor, naturopathic physicians, or some doctors of osteopathic medicine, several things happen.

First of all, bubbles may form around the joint creating a cavitation resulting in an audible “pop” sound. A common misconception among chiropractors and patients alike is that if a “popping” sound isn’t heard, then the bone didn’t move. This is simply not true as bones can move all the time without having popcorn popping in our joints. A simple demonstration of this, that is visible to the eye, is by waving your hand under water and seeing the bubbles appear. This is also a cavitation.

When an HVLA thrust is administered properly feel-good hormones, or endorphins such as serotonin and endogenous cannabinoids  are secreted. This decreases pain!

(Bishop, M. D., Torres-Cueco, R., Gay, C. W., Lluch-Girbés, E., Beneciuk, J. M., & Bialosky, J. E. (2015). What effect can manual therapy have on a patient’s pain experience?. Pain management, 5(6), 455–464. https://doi.org/10.2217/pmt.15.39)

Inflammation is decreased as the stress from the misalignment of the joint is alleviated.

Restorative range of motion occurs when the joint is adjusted.

Nerve function and vascular function associated with the area being treated is revived.

The quick stretch of the muscle from the adjustment causes the golgi tendon organ of the muscle to be stimulated causing the muscle to relax. When a muscle relaxes it ceases to pull on the bone it is attached to.

With this realization, we can conclude that chiropractors use the bones as long levers to adjust the muscles! For truly it is often the muscles pulling on the bone that causes the bone/joint to be restricted.…

Chiropractors have claimed to treat many physical ailments for decades! Some of the common problems Chiropractors have helped with include:

-Low Back Pain 

-Back Pain

-Neck Pain

-Bulging Disc

-Herniated Disc

-Discitis

-Sciatica

-Poor Posture

-Headaches/Migraines

-Constipation

-Asthma

-Temporomandibular Joint dysfunction (TMJ)

-Sprains & Strains

-Carpal Tunnel Syndrome

-Muscle Tension

-Pregnancy Related Complaints

These, along with energy work and functional medicine on the other hand I have been able to help with a variety of other ailments. Some of these ailments, which have been helped with herbal/nutritive supports along with various energy modalities, Include:

-Inflammation

-Arthritis

-Immune System Dysregulation

-Irregular Menstrual Cycles

-Hot Flashes

-Nightmares

-Difficulty Sleeping

-Difficulty Staying Asleep

-Sinus Congestion

-Gallbladder and Liver Symptoms

-Stomach Pain

-Heartburn

-Tinnitus

-Skin Problems

-Projectile Vomiting for NewBorns

-Mood Swings

-Emotional Imbalances such as fears and anxiety

-Sugar Handling issues

-Kidney Dysregulation

-Adrenal Fatigue

-Vitamin/Mineral Deficiencies

-Fatigue

-Lack of Motivation

-Allergies

-Digestive Problems such as IBS, diarrhea, nausea after eating, etc.

-Fungal Issues

-Irritability

-Depression

-Brain Fog

-Post Traumatic Stress Disorder

-Fibromyalgia

I do NOT claim to cure any said issues previously mentioned. Through the patient’s history and presentation of their current problems I, with the use of my knowledge and ability to use Applied Kinesiology, seek to balance the body through means of functional medicine and other energy modalities in conjunction with chiropractic care.

Hope this information was useful! Let us know how we can help you achieve your health goals!…

Applied Kinesiology

Applied Kinesiology, founded by Dr. George Goodheart, uses the idea that our body responds to positive and negative energy. If something is positive for us our body is strengthened by it such as our immune system, organs and muscles. Whereas if something is negative for us our body is weakened in all areas as well as the muscles. This is the basis on how muscle testing works and through it we are able to access the subconscious mind to know what the real issue is.

Through this technique Dr. Josef Patterson has incorporated multiple energy healing modalities to work to identify the root cause of his patients problems.

Diversified Technique

Even though Dr. Patterson has added variations of Activator Technique and Webster Technique to his style of adjusting, he primarily uses Diversified Technique.

Diversified Technique in adjusting utilizes “a short (low-amplitude), quick (high-velocity) thrust over restricted joints (one at a time) with the goal of restoring normal range of motion in the joint.” (See https://www.spine-health.com/treatment/chiropractic/spinal-manipulation-high-velocity-low-amplitude-hvla)

Whatever your adjustment needs may be, we are your Springville Chiropractic Doctor.

Webster Technique

The Webster technique is a specific chiropractic analysis and diversified adjustment. The goal of the adjustment is to reduce the effects of subluxation and/or SI joint dysfunction. In so doing neuro- biomechanical function in the sacral/pelvic region is improved. (International Chiropractic Pediatric Association. About the Webster Technique. Accessed March 2, 2012 at: http://www.icpa4kids.com/about/webster_technique.htm)

The Webster Technique does not claim to treat the growing baby in the womb or to treat or attempt to “flip” breech babies. If there are concerns about the baby, the mother ought to consult with her Obstetrician.

Emotion Code

The Emotion Code was founded by Dr. Bradley Nelson who, with the help of Chinese Medicine, developed this technique as a means to clear emotional baggage. Everyone can relate to the fact that we sometimes hold onto different emotions at different times and even carry them with us throughout our life. This technique utilizes Applied Kinesiology (a type of muscle testing), to identify what emotions are blocking some aspect of health in the patient.

Dr. Bradley Nelson states that about 80 to 90 percent of all of our physical issues have emotional components to them. Clearing these “trapped emotions” can allow the body to have the ability to heal.

The Emotion Code does not claim to cure any disease. If a patient is concerned about pathogenicity or disease, he or she should consult the care of their medical doctor.The Emotion Code was founded by Dr. Bradley Nelson who, with the help of Chinese Medicine, developed this technique as a means to clear emotional baggage. Everyone can relate to the fact that we sometimes hold onto different emotions at different times and even carry them with us throughout our life. This technique utilizes Applied Kinesiology (a type of muscle testing), to identify what emotions are blocking some aspect of health in the patient.

Dr. Bradley Nelson states that about 80 to 90 percent of all of our physical issues have emotional components to them. Clearing these “trapped emotions” can allow the body to have the ability to heal.

The Emotion Code does not claim to cure any disease. If a patient is concerned about pathogenicity or disease, he or she should consult the care of their medical doctor.

Body Code

The Body Code goes a level beyond the Emotion Code in that there are other reasons or energies that may be causing an imbalance in a patients body. The body is composed of all kinds of energies, and the Body Code works to identify those other causes beyond emotions.

Once again this technique uses Applied Kinesiology to identify these imbalances within the body. The Body Code goes into energies that are toxic, energies that are blocking proper function of a circuit or system within the body, energetic pathogens, energetic misalignments, and energetic nutrition and lifestyle imbalances.

Many times there are imbalances that we find within the Body Code that are caused by emotions anyway.

Morphogenic Field Technique

The Morphogenic Field Technique uses Applied Kinesiology to identify collapses within the energy field of a patient and uses nutrition and herbs to expand the collapsed field. This technique accomplishes this through the use of filter vials that have the energies of problems a patient may have within them. These may include vials to identify energetic digestive issues, organ or gland issues, and/or immune system issues.

Once the issue is identified that is causing the energy field collapse, the Morphogenic Field Technique seeks to find the proper nutritional or herbal support that will correct that issue.

Nutrition Response Testing

There are different points on the body that can identify specific nutritional deficiencies using Applied Kinesiology. If Dr. Patterson identifies a nutritional deficiency, he has the means to provide it to you through supplementation or by recommending foods that would give you the nutrients you need.…

An in-person first-time appointment with Dr. Patterson would consist of 45 minutes of consultation, evaluation, and treatment. 

The first 5-15 minutes are devoted to the consultation when Dr Patterson goes over your new patient forms with you to get an idea of how he can best help you.

Next, Dr Patterson will take 0-5 minutes to evaluate your complaint to see if it’s a structural, nutritional or emotional/energetic issue.

Finally, the rest of your new patient appointment is devoted to treatment! During this time, according to your complaint, Dr Patterson may adjust you using the activator, diversified technique, or Webster technique. A percussive instrument may be used to help relax the muscles as well.

As part of your treatment, Dr. Patterson will also muscle test you using applied kinesiology to see if your complaint has an emotional/energetic or nutritional component to it. Treatment in this arena may be used via the Emotion and Body Code techniques, the Morphogenetic Field Technique, the Hypothalamic Reset Technique, the Canio-biotic Technique, Forgiveness, or utilizing frequency tools such as a tuning fork, a Tibetan singing bowl, a magnet, or even just deep breathing.

Dr. Patterson may prescribe nutritional and herbal supplementation to aid you in your healing process. He uses a variety of supplement brands such as Standard Process, MediHerb, Nutri-West, Thorne, and Biotics. Dr. Patterson may just suggest certain foods for you to eat as part of your treatment plan.

Another aspect of your health treatment may be receiving and performing certain exercises at home for better results. These exercises may include weight training, aerobic exercise, deep breathing exercises, Qigong, core strengthening exercises and functional exercises. Other exercises may be prescribed to help balance your emotional and energetic wellbeing.

Your next returning appointment will be 30 minutes in which more time may be devoted to treatment. Hope this information serves you, and we look forward to seeing you in our office! Thank you!

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