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Decompression Style Adjustment Vs. Y-Strap Adjustment

Decompression-Style-Adjustment-Vs.-Y-Strap-Adjustment
Decompression Style Adjustment Vs. Y-Strap Adjustment discover which one is much effective

Chiropractic care has gained wide popularity as an effective alternative to surgery. With blazing-fast internet and active social media platforms, the world has now become a global village. Spinal decompression is a frequently performed procedure at the chiropractic clinic. However, a new sensation on the internet is the Y-strap adjustment. There are many videos on the internet showcasing the effectiveness of the procedure. So, today we shall compare a decompression style adjustment to a Y-strap adjustment procedure.

Is Decompression Adjustment The Same As Y-Strap Adjustment?

A decompression style adjustment mostly targets the lower spine while Y-strap rectifies issues of the cervical and thoracic region. The latter is a highly specialized decompression procedure in which the spinal column is stretched along the Y-axis of the body.

How Are The Procedures Done?

Decompression Style Adjustment

The patient lies comfortably on a decompression table (mostly a lumbar decompression table for low back pain). The upper portion of the table remains stationary while the lower portion is moveable and under the control of the chiropractor. A harness is placed on the pelvis and the upper back. The chiropractor then performs traction on the spine using manual or motorized sources (machines). The whole process takes only half an hour to complete.

Y-Strap Adjustment

On the other hand, in a Y-strap adjustment a harness/strap is placed around the neck of the patient and the chiropractor stands at the head-end of the patient, holding the strap. After ensuring a firm and safe grip, the chiropractor gradually pulls the strap to relieve pressure in the cervical region.

How Do The Adjustments Work?

The conventional spinal decompression adjustment puts negative pressure on the spinal column. This creates space between the affected spinal discs and alleviates symptoms of spinal compression.

The high velocity, low amplitude force (HVLA) in a Y-strap produces a swift vacuum in the vertebral discs. This vacuum attracts nutrients and healing cells at the injured site, thereby; promoting recovery and healing.

Both adjustments reposition the vertebral column and eliminate the cause of nerve impingement.

Are The Procedures Safe?

Yes, decompression style adjustment and Y-strap adjustment are completely safe. The Y-strap adjustment might seem like a risky thing to do. However, the process is painless and a completely safe procedure provided that it is done by an experienced, professional (chiropractor).

Who Can Benefit From Y-Strap Adjustments?

This type of adjustment mainly targets the upper region of the spine. It has proven to be a wonderful treatment strategy for the following issues:

Neck Pain

Neck pain arising from skeletomuscular imbalances and nerve impingement responds well to Y-strap adjustment

Disc Herniations

A Y-axis cervical adjustment can push vertebral discs back to normal position and alleviate symptoms of disc herniations.

Subluxation Of Vertebrae

Gradual pulling (HVLA) of the cervical vertebrae can also relieve pain and discomfort caused by rib and vertebral subluxations.

Headaches

Patients have reported significant reductions in headaches following a Y-strap adjustment.

Y-Strap Adjustment In The Villages

There are very few chiropractors who know the art of Y-strap adjustment. Residents of the Villages are lucky because the Legacy Clinic of Chiropractic is offering Y-strap adjustment for its patients. Neck pain, nerve impingements, and headaches will now be a thing of the past. So, don’t delay and realign your spine with a fine adjustment.

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Will Chiropractic Help Shoulder Pain?

Will Chiropractic Help Shoulder Pain
discovere how chiropractic help in shoulder pain relief

Are you suffering from chronic shoulder pain and looking for a reliable option? Look no further as there are chiropractic treatments for shoulder pain. Yes!! It can be a very helpful option if you want relief from the pain. In this blog post, we will discuss how chiropractic can help cure shoulder pain. So, let’s start and head towards providing you relief from the shoulder pain.

chiropractic treatment in the villages

Understanding The Sources of Shoulder Pain

Before discussing the role of chiropractor in The Villages to help cure your shoulder pain, you need to understand what are the possible factors causing the discomfort. It will help the expert also understand and assess your condition better.

Rotator Cuff Injuries 

The rotator cuff is a group of muscles and tendons that stabilizes your shoulder joint. Pain and weakness are more likely to occur if you face tears, strains, or inflammation in these tissues.

Arthritis 

Arthritis is a shoulder condition involving degenerative changes in the shoulder joint. Ultimately, it can create pain, and stiffness, and affect your shoulder’s mobility.

Bursitis 

This problem involves inflammation of the bursa which is a fluid-filled sac in the shoulder whose main function is to act as a cushion for the shoulder joints. Bursitis leads to pain and tenderness.

Impingement Syndrome

Impingement syndrome means when tendons or muscles get pinched between bones in the shoulder point. This problem can also create pain and weakness.

Poor Posture

The most underrated and the most neglected factor that can result in shoulder pain is your ‘poor posture.’ The way you sit defines the condition of your shoulder up to a major extent.

Although we will discuss the solutions for the first four problems along with other major shoulder injuries, taking care of your posture is your responsibility. Take it now or otherwise be ready to consult The Villages chiropractor for some major issues later on.

How Will Chiropractic Adjustment of Shoulder Help?

If you can be sure of the factor for your shoulder pain, it’s the best. If not, you can consult Medicare Chiropractic in The Villages to have a detailed analysis of your problem. The expert will assess the detailed history of your pain, perform a physical examination, and may suggest imaging tests. It can include X-rays or MRIs. They can help find the root cause of the discomfort in the shoulder easily and effectively.

Now, let’s have a look at how chiropractic treatments for shoulder pain can help:

Soft Tissue Techniques 

The experts also use many soft tissue techniques like massage therapy and myofascial release to treat shoulder pain. These therapies help relax tight muscles, improve blood flow, and reduce inflammation in the affected shoulder area.

Stretching And Strengthening Exercises 

The chiropractor in The Villages also suggests specific stretches and exercises to improve the flexibility of your shoulder. Not only this, but these stretching and strengthening exercises also support muscles and promote a better range of motion in your shoulder.

Lifestyle Advice

Although you know that your lifestyle is the main reason for your shoulder pain. It might include poor dietary habits, staying dehydrated, not sleeping properly, or maintaining a bad posture. The experts will also suggest the same to you. You can start working on these minor changes from now onwards for better growth in the shoulder pain treatment. However, expert guidance provides a detailed understanding.

How To Justify Chiropractor Shoulder Adjustment?

We are providing some things to consider before you finally decide to schedule an appointment with The Villages chiropractor below:

Severity of Pain

The level of pain your shoulder is causing is an essential factor. If you are experiencing mild pain, try changing your lifestyle habits, bend towards a good lifestyle, and do exercises. It might create a deep impact. But in case your shoulder pain is severe, persistent, or is creating numbness and weakness at times, you need to consult a doctor as soon as possible.

Your Preferences 

In the end, it’s all about what matters the most to you and what you would prefer personally. If you feel the approach of your chiropractor is right, go with the expert. You can have a clear and transparent discussion with the chiropractor about your expectations or any concerns with their approach.

Conclusion 

Shoulder pain can be painful sometimes and all you would want is to get rid of the discomfort at that time. Here, consulting a chiropractor can be a valuable option for your shoulder condition. Chiropractors are skilled in diagnosing and treating musculoskeletal issues, providing targeted care to get relief from chronic pain and improve mobility. If you also want to treat your shoulder problems, you can contact Legacy Clinic of Chiropractic.

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Cranial Facial Release And Temporomandibular Joint Issues

Temporomandibular Joint Issues
Discovere the causes of Cranial Facial Release And Temporomandibular Joint Issues

The temporomandibular joint (TMJ) is a crucial joint that allows you to energize the body by actively breaking down food. TMJ disorders have a prevalence of 5 to 12%. TMJ dysfunction is a prevalent disorder of the joint on which the patients suffer from pain on mastication, facial pain, and chewing difficulties.

What Causes TMJ Disorders?

The most common cause of TMJ dysfunction is teeth grinding, also known as bruxism. Other contributors to TMJ dysfunction include injury to the jaw and chronic bone conditions such as arthritis. Bone diseases such as osteoporosis also increase the risk of TMJ disorders.

Spinal Adjustments For TMJ Disorders

Spinal adjustments and posture correction have been shown to benefit the cranial bones and muscles. It was seen in a study that posture correction from chiropractic care helped alleviate symptoms of TMJ dysfunction. Numerous studies have highlighted the importance of restoring the balance of hard tissues to cure TMJ disorders.

Cranial Facial Release For TMJ Dysfunction

Joint disorders arise gradually, and the development of disorders can be attributed to cranial bone movement restrictions.

Cranial Facial Release is a non-invasive procedure that can correct deformities of the cranium. The endonasal procedure removes cranial fixations that put pressure on the brain

By promoting the natural movements of the bones, the therapy enhances the CSF flow in the brain and drainage of the sinuses.

Improved blood flow and CSF flow in the brain aid habit management as well, which plays an important part in TMJ management. Restoration of the cranial respiratory movement also helps alleviate neurogenic issues, including trigeminal neuralgia and Bell’s palsy.

CFR also aids in correcting nasal passage-related orodental issues. This plays a part in the management of temporomandibular joint problems.

CFR At The Legacy Clinic

If you are tired of persistent jaw pain and eating the most basic of food items is a nightmare, we recommend you visit the Legacy Clinic of Chiropractic. The clinic offers highly effective treatment modalities such as CFR under the supervision of trained professionals. So, don’t delay and book your appointment ASAP!

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Articles PRP

PRP Injection For Bulging Disc

prp injection for bulging disc
Disocvere how prp injections will help you with your spine pain

The human body has many rubbery discs between vertebrae in the spine. When these discs move beyond their normal boundaries, it creates a spinal condition. We call it by the name “bulging disc.” There are lots of reasons that can cause bulging discs including aging, injury, or wear and tear over time. But are there any ways to treat this spinal condition? We will learn about it in this blog along with the traditional treatments and the newly arrived platelet-rich plasma injection.


What Is A Bulging Disc?

Let us start by understanding what a bulging disc is in detail.
As discussed above, there are intervertebral discs between the vertebrae that work as cushions. As per biology, they provide flexibility and shock absorption to the spine of the human body. But when one of these discs extends beyond its normal position, it bulges out and is called a ‘bulging disc.’ Most commonly, a bulging disc comes from the outer layer weakening or sustaining damage. Now you might ask if this spinal condition causes some problems. Yes, it may press on your nearby nerves, and cause pain and discomfort. In many cases, people suffer from even numbness in the affected area.

But there’s a safe and supportive option of PRP for treating bulging discs that we will discuss in a while.

Causes of Bulging Discs

Before directly diving into PRP injections, let us find out what factors can lead to the development of bulging discs. Some of the potential ones are as discussed below:

With age, the spinal discs start losing water content and elasticity. As a result, they become more prone to bulging or herniation. The condition of bulging is termed a ‘bulging disc’ while for herniation, we call it ‘herniated disc.’ 

Along with bulging discs, there are therapies of platelet-rich plasma for herniated discs as well. 

Injury or trauma:

It’s easy to understand how an injury can lead to displacement of the vertebral discs. The injuries can be because of accidents, falls, or sudden jerks.

But what about trauma? As it’s a major mental problem, many of you might not be able to relate the spinal condition of the bulging disc with it. The simple answer to it is the correlation between our physical and mental health. Both of them directly impact each other. When one suffers from chronic stress or trauma, it leads to muscle tension, poor posture, and decreased spinal support. As a result, a bulging disc is more likely to occur.

Poor Posture & Improper Lifting:

If you build a habitual poor Posture or follow incorrect lifting techniques, it will strain your spine and can increase the risk of disc bulges.

Symptoms of Bulging Discs

After the causes, let’s learn what will you experience in case of a bulging disc:

Pain

The most common symptom of a bulging disc is persistent or intermittent pain in the spine. Your affected area will be mostly painful. And, it can radiate similar pain to other body parts.

Numbness or Tingling 

When our nerves are affected, we start feeling numbness, tingling, and weakness.

Muscle Weakness 

Also, there are chances that you might feel weakness in your muscles in the case of a bulging disc. Ultimately, it will affect your mobility and other daily activities.

Traditional Treatment Approaches Other Than PRP for Bulging Disc

Although PRP injections have arrived on board to help treat bulged discs, there used to be some treatment options earlier:

Medications

Previously, people used to consume nonsteroidal anti-inflammatory drugs (NSAIDs) or pain relievers to manage the pain and inflammation of bulging discs. Although medicines provided relief from pain, they were not used to be a permanent way to treat this spinal issue.

Physical Therapy

Many experts used to and still prefer many exercises and stretches to strengthen the muscles that support your spine. As a result, its flexibility would increase and you can get rid of the bulged-out disc. However, this treatment option was also not quickly effective.

Injections

People used to take corticosteroid injections into the affected area to reduce inflammation and get rid of pain.

All these traditional treatments did not offer a permanent and long-lasting solution for bulging discs. Hence after years of research and studies, the doctors and the experts discovered ‘platelet-rich plasma injection.’

Introducing PRP Injections For Bulging Disc 

PRP therapy has become very popular in recent decades to treat many spinal conditions including bulging discs, herniated discs, etc. You can also take PRP injections for knee, shoulder, and back pain. It has been proven as an effective aid in treating these critical problems and providing you relief. 

How Do They Work For Bulging Disc?

The therapy of platelet-rich plasma injection involves taking the blood from the patient’s body, concentrating it with platelets, and then injecting it into the affected area. In this case, the taken blood is injected into the bulging disc. Why? To promote the natural healing of your body. When the platelets go into the bulging disc, they stimulate growth and provide healing. Also, they play a very crucial role in protecting your whole spine from inflammation.

Conclusion 

Overall, the benefits of platelet-rich plasma injection to treat bulging discs are numerous. As it follows the natural healing mechanism of the human body, it’s minimally invasive, safe, and provides long-term relief. If you have or know someone who has a bulging disc, reach out to Legacy Clinic of Chiropractic to cure your condition with the help of PRP.

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Legacy Clinic Scholarship Winner Announcement: Eva Watterson

Legacy Clinic Scholarship Winner Announcement

The Legacy Clinic of Chiropractic is excited to announce the scholarship program winner. The institute is dedicated to providing opportunities to deserving students. We aim to bring positive change in society with knowledge and wisdom.

Eva Watterson: The Enthusiastic Captain

We congratulate Eva Watterson for winning the Buffalo scholarship offered by the Legacy Clinic. Eva is a hardworking and self-driven individual who is unafraid of life challenges. The enthusiastic and honest-to-work Eva wishes to study Physical Therapy (with a minor in Exercise Science) at the Palm Beach Atlantic University College of Central Florida. Owing to her love for kids, her goal is to become a physical therapist and serve at a pediatric hospital.

Eva Watterson is an exceptional player and leader with numerous accolades and achievements on the field. She was the high school basketball team captain (2022-2023) and is the volleyball captain for sessions 2023-2024. Ms. Watterson is also the FCA leadership team officer. Based on her commendable skills, she has been awarded the “Most Committed” award in basketball (2022-2023) and the “Biggest Heart” award for volleyball (2023-2024).

In her leisure time, she devotes herself to teaching children about their savior Jesus in the church. She aims to teach the message of empathy and discipline to the young ones.

The Legacy Clinic is ecstatic to help such a highly motivated individual achieve her dreams. We wish her the best of luck in her future endeavors and hope she gathers many more feathers in her cap!

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Plantar Fasciitis

Plantar Fasciitis

Plantar fasciitis is a painful foot condition that can limit your movement. The severity of the disease varies between individuals. Reports show that about 10 percent of the global population suffers from plantar fasciitis. Most of the patients are adults aging 25 to 65 years. It is the most common cause of heel pain.

What Is Plantar Fasciitis?

It arises because of inflammation of the plantar fascia. The plantar fascia is a fibrous, ligament-like soft tissue present in the bottom of your foot. It extends from the bottom of the heel to the toes. Overuse and too much stretching can irritate it, leading to swelling.

The swelling brings a lot of pain and stiffness which makes walking unbearable.

Athletes and players are more prone to developing plantar fasciitis due to excessive activities with the foot.

Symptoms Of Plantar Fasciitis

  • Painful arch of the foot
  • Heel pain (especially the bottom of the heel)
  • Foot stiffness
  • Swelling and color change around the heel

Sometimes, patients also report stiffness of the Achilles tendon.

How Can You Treat Plantar Fasciitis?

The disease can be managed well with simple at-home strategies. However, it may take time to heal. As the heel is crucial in weight-bearing of the body, ample rest is not possible for many. To relieve your symptoms you can try the following:

Medicines

Over-the-counter painkillers are good at alleviating pain and reducing inflammation. Drugs like ibuprofen, naproxen, etc are good at providing relief.

RICE Principle

The best way to manage plantar fasciitis at home is to follow RICE i.e., ample Rest, Ice application, slight Compression and Elevation of the foot. These maneuvers help reduce the inflammation of the plantar fascia and consequently alleviate symptoms.

According to a study, rest, and medicinal therapy (localized steroid injections for severe cases) are good for treating plantar fasciitis pain.

Orthotics

You can get custom-designed orthotics for the long-term management of plantar fasciitis. Specially designed orthotics not only provide pain relief but also prevent recurrence of the disease.

Chiropractic Treatment

Manipulative therapy and chiropractic treatment can play a positive role in the alleviation of plantar pain. Clinical studies highlight the importance of orthotics and chiropractic therapy in plantar fasciitis treatment. Non-invasive procedures like extremity manipulation can effectively rid you of plantar fasciitis symptoms.

Early introduction of extracorporeal shockwave therapy has also shown promising results. Surgery is reserved for extreme cases only.

Plantar Fasciitis Treatment At The Legacy Clinic Of Chiropractic

If putting weight on the foot forces you to do salsa, your plantar fascia needs help!

With proper and early treatment, you can save precious (healing) time and save yourself from agony. To relieve your heel pain, visit the Legacy Clinic of Chiropractic for the best, custom-tailored plantar fasciitis treatment!

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Conquer Iliotibial Band Syndrome(ITBS)

Conquer Iliotibial Band Syndrome

Iliotibial band syndrome (ITBS) is a painful condition experienced by athletes and players across the globe. The disorder causes a sharp ache in the knee and hip region (on the outside), mainly due to a tight Iliotibial band. The disease’s incidence is between 1.6 and 12% in runners and repetitive motion athletes. Women are more prone to developing ITBS. If you have been put down by lateral knee pain and want to get up ASAP, read us out!

What Is The Iliotibial Band?

The iliotibial band is a tendon present on the outside of the leg. On one end it attaches at the top of your pelvic bone and the other to your knee. Repetitive motion and friction of the tendon can lead to irritation and swelling of the tendon band, leading to excruciating lateral knee pain.

Who Gets Iliotibial Band Syndrome?

As repetitive leg motions can trigger the syndrome, the following people are at the greatest risk of developing ITBS:

  • Runners
  • Cyclists
  • Tennis players
  • Soccer players
  • Skiers
  • Basketball players
  • Hockey players
  • Weight lifters

Knee arthritis patients, individuals having weak leg and buttock muscles (gluteus maximus and minimus, etc.), and runners with poor biomechanics are more prone to falling prey to ITBS.

What Are The Symptoms Of Iliotibial Band Syndrome?

The following symptoms are most commonly seen in ITBS patients:

  • Pain on the outside of the knee (increases with activity).
  • Burning sensation in the thigh and knee region.
  • Clicking and rubbing feeling on the outer knee.

How Can I Manage Iliotibial Band Syndrome?

Timely treatment of ITBS is crucial as delayed treatment can lead to scarring in the bursa. The bursa is a fluid-filled sac that acts as a cushion between the IT band and bone. The following modalities have shown promising results in the treatment of ITBS:

Chiropractic Care

Chiropractic treatment is an immensely beneficial, conservative, and effective modality to get rid of your ITBS pain. A chiropractor reduces your pain while speeding up the recovery process. With regular visits to the chiropractor, you can improve your range of motion and prevent ITBS from developing again. Studies show a high efficacy and effectiveness of chiropractic adjustment in ITBS.

Laser Therapy

Low-level laser therapy provides rapid relief in acute iliotibial band syndrome patients. This treatment type has been in use for more than two decades.

Ultrasound

Ultrasound therapy, when paired with physical therapy and cold application leads to significant alleviation of pain and other ITBS symptoms.

Soft Tissue Techniques

Soft tissue manipulation is employed to release muscle tension. A specialized technique i.e., the Graston technique uses specialized instruments to massage the painful iliotibial tendon. It effectively breaks down scar tissue, reduces pain, and improves mobility.

ITBS Relief At The Legacy Clinic Of Chiropractic

At Legacy Clinic, we specialize in reducing IT band pain using the above-mentioned treatment modalities. By providing the proper exercises and stretching guidelines, we help alleviate the pain and reduce long-term issues associated with the disorder. So, with help from the Legacy clinic, you can Conquer IT band syndrome like a pro!

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Motion Is Lotion By Dr. JT Anderson

Aging is characterized by a multitude of problems and health concerns. Research reveals that the body grows old, skeletal muscles become frail, and cognitive abilities take a nosedive

Aging is characterized by a multitude of problems and health concerns. Research reveals that the body grows old, skeletal muscles become frail, and cognitive abilities take a nosedive. While entering into the later stages of life accolades you with a superior rank, the joints, and muscles become cranky.

A seasoned body usually has plenty of squeaky, achy, and angry joints. These noisy joints gravely reduce your quality of life and interfere with daily activities. Alas! You can not stop your body from entering into the vortex of aging. But hurray! You can enter it with a fitter body and a sharper mind. We’ll explain how.

How Does Aging Affects Joints?

Mother nature protects your joints with ample quantities of fluid (synovial) and elastic tissues (cartilage) within the gliding bones. As you become seasoned, the cartilage and the synovial fluid undergo recession. Thus, just like your skin, you face dry joints which become problematic with time.

Managing dry skin is simple; Apply lotion. But what about the joints???

You can’t apply lotion to the joints!!!

How Can I Get Rid Of Dry Joints?

The solution to squeaky, painful, dry joints and a weak mind is Motion Is Lotion-Live An Oily Lifeby Dr. JT Anderson. It is a life-changing book that prevents you from falling into the abyss of a weak skeletomuscular system. The book touches on some crucial health maintenance points discussed below.

Motion Is Lotion

In the book you will find about:

Exercises: The book discusses exercises that are good for your body. It guides you about the poses and exercise types that promote joint health and warns you of activities that decay joints.

Nutrition: It laces you with the right knowledge of what to eat and what to avoid for a healthy skeletal and mental system.

Tips and tricks: With Motion is Lotion, you can learn ways to improve your overall brain function and become more alert than ever.

Serve as a template for years: By extracting the golden nuggets from the text, you can use this book as a template for years to come.

The data in the book is not limited to the above-mentioned points, rather,  it is a comprehensive guide for anyone looking to keep his body healthy and fit.

Where Can I Get Motion Is Lotion?

You can get your copy of the Motion is Lotion- Live An Oily Life by clicking here!

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Herniated Disc Patient Wins State Title

Herniated Disc Patient Wins State Title
f you want to heal from a traumatic injury or enhance your performance, visit legacy clinic today

The Legacy Clinic of Chiropractic continues to provide top-notch chiropractic treatment to numerous patients. Today, we share the success story of a premier high school competitive weightlifter who found his career at stake, owing to a serious injury. But thanks to the professionals at the Legacy Clinic, everything ended really well!

Kristian Sarakinis

Weightlifting Injury

A few months ago Kristian Sarakinis suffered a severe blow as he experienced a weightlifting injury just when he was training for the state championship. The injury was so serious that it bulged the spinal disc out of its normal position.

The bulging disc not only put Kristian in agonizing pain but also broke his dream of competing in the state championship. Mr. Sarakins felt that his career was over and he wouldn’t be able to lift weights again. In this time of gloom and despair, he direly wished for a miracle.

Chiropractic Treatment By Dr. JT Anderson

A disheartened Kristian landed at the Legacy Clinic of Chiropractic for the management of symptoms. At the facility, he met Dr. JT Anderson who would change his life for the better. Dr. Anderson treated him with highly efficient physical therapy. In addition to physiotherapy, Dr. JT provided constant help and support to Mr. Sarakinis. The healing hand of Dr. Anderson not only alleviated pain but also motivated him for future endeavors.

State Championship

With treatment from the Legacy clinic, Sarakins was not only able to recover completely but also participated in the state championship. The dedicated weightlifter went on to win not one but two state championships.

To date, he credits Dr. JT Anderson and the Legacy Clinic of Chiropractic for his victory. He is forever grateful!

Mr. urges all youngsters to seek chiropractic treatment from the Legacy Clinic.

Advice From Kristian Sarakinis

He advises all athletes and sportsmen in school, college or adult level to seek chiropractic treatment, especially from the Legacy Clinic. It is an absolute life changer that has helped him achieve his goals when all hope was lost.

Book Your Appointments Now

So, if you want to heal from a traumatic injury or enhance your performance, book your appointment now!

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Sacroiliac SI Joint Pain Exercises

Sacroiliac-SI-Joint-Pain-Exercises

In general, the sacroiliac (SI) joints connect your hip bones to your lower spine. But do you ever think what would happen if you get injuries in SI joints? Your legs and hips will lock into a place and you will feel pain and difficulty in moving. Now, you might ask what are the exact causes of it. There are lots of factors that can lead to sacroiliitis including trauma, arthritis, pregnancy, and many infections. But if you focus on some good quality exercises, you can get rid of SI joint pain very easily. Let’s learn about them in this blog.

sacroiliac-joint-pain-exercises

Exercises for SI Joint Pain Relief

Apart from yoga, many more exercises for SI joint pain are equally beneficial. Some of them are as follows:

The Pelvic Tilt:

Being one of the effective sacroiliac joint exercises, it involves laying on the back with bent knees and feet on the floor. After that, you have to use your abdominal muscles to push your lower back into the floor. You can hold this for 8 seconds and try repeating it 10 times.

Quadruped Arm/Leg Raise: 

Begin on your hands and knees (Can be done on a bed if needed for cushioning). Raise your left arm and extend your right leg at the same time. Hold this position for 8 seconds and then switch to your right arm and left leg.

Side Plank: 

In a side plank, you need to lay on your right side with your right arm out for support. After that, lift your hips off the ground. At this time, only your feet and arm should be touching the ground. Hold this for 8 seconds. If you repeat it 10 times for both the right and left sides, it is one of the useful SI joint pain exercises.

Cat and Camel: 

This is a very interesting exercise where the person needs to arch his/ her back alternatively between hands and knees. After that, he/ she dips it by holding each position for at least 8 seconds. If you want to improve flexibility and let go of pain, the 10 repetitions of cat and camel are a must.

Yoga Exercises for SI Pain Relief

The practitioners say that yoga is an exercise for the whole body. Those who cannot go to gyms daily can perform yoga for 20-25 minutes and experience whole-body relief in no time. If we talk about sacroiliitis, yoga is one of the best sacroiliac joint pain relief exercises. To treat the problem, you need to focus on mainly stretching exercises. Let us have a look at some below:

Child’s Pose:

This is one of the most helpful SI joint exercises that is specifically for stretching the lower back and hips. To perform a child’s pose, you need to start on your hands and knees, then sit back on your heels while extending your arms forward. For long-term results, you can hold this pose for 20-30 seconds, breathing deeply.

Bridge Pose:

Bridge pose is also one of the useful stretches for SI joint pain that helps strengthen your lower back and the glutes. To perform a bridge pose, you need to lay on your back with your knees bent and feet standing flat on the floor. After that, you need to lift your hips upwards (towards the ceiling) and squeeze your glutes. If you perform this pose for 8-10 seconds before lowering, it works very well.

Sacroiliac Joint Pain Exercises to Avoid

Along with the best exercises for SI joint pain, there are some important exercises to avoid with sacroiliac joint pain. It is equally important to know what exercises not to perform as to perform. Let us have a look at some of the avoidable exercises during SI pain:

High-Impact Activities:

If you have severe pain in the sacroiliac joint, then you need to avoid running, jumping, and other high-impact activities. These exercises can worsen the pain even more. Instead of these, you can go with low-impact activities such as swimming, cycling, etc.

Heavy Weightlifting:

Always keep in mind that if you lift heavy weights in SI pain, it can impact your back portion and hips. As a result, your SI pain will increase a lot. That’s why, you need to avoid these kinds of heavy weight lifting exercises and focus on bodyweight exercises or light weights. 

Treatment for SI Pain

Now, let us understand how we can treat SI pain in addition to performing these stretches for sacroiliac joint pain:

Physical Therapy:

You can go for physical therapy specifically designed to strengthen the muscles and support the SI joints.

Medications:

If you are experiencing a lot of pain, there are many pain-relief medicines available such as ibuprofen or acetaminophen. For severe cases, we recommend consulting a doctor first.

Lifestyle Changes:

Also, your eating and drinking habits, posture, and sleeping schedule are one of the important treatments for SI pain. 

Conclusion

Overall, you can treat SI pain with the help of yoga and stretching poses. But a small kind of carelessness can cost a lot. Yes, it can even worsen your joint pain. So, learn about the poses before directly jumping to perform them. Additionally, take care of your lifestyle habits: eat well, drink enough water, and sleep properly or you can also get professional advice or Medicare Chiropractic services in The Villages at Legacy Clinic of Chiropractic.