How Much Does a Chiropractor Cost? San Francisco Pricing
Quick answer: a new patient visit at Truspine is $200 without insurance. That single visit covers your consultation, a full exam, and same day treatment. The $200 rate applies per service, so chiropractic and acupuncture are billed separately if you use both.
5.0 from 272 Google reviews·Reviewed by Supreet Shah, DC·Updated October 2026
New patient visit
$200
Without insurance, per service
Includes
Consult, exam, treatment
Same day, one visit
Insurance
PPO accepted
Confirmed before treatment
FSA / HSA
Accepted
For medically necessary care
What’s included
What the $200 visit includes
A consultation to understand what is going on and what you have already tried
A full physical examination to find the actual cause, not just the symptom
Treatment the same day, whether that is a chiropractic adjustment, acupuncture, or another therapy we use
Insurance & payment
Using insurance, FSA, or HSA
Truspine accepts PPO insurance plans. We do not currently accept Covered California plans. After your exam, we tell you what your plan is expected to cover before any treatment begins, so there are no surprises on your bill.
If you have a flexible spending account (FSA) or health savings account (HSA) through your employer, you can use those pre-tax dollars for chiropractic and acupuncture visits, as long as the treatment is for a medical reason rather than general wellness. FSA and HSA funds can also cover copays or deductibles your insurance does not pay.
Why it’s worth it
Why ongoing care is worth the cost for most patients
Chiropractic and acupuncture rarely work as a one time fix, and that is by design. One patient came in for lower back pain and nearly skipped her first visit over the cost, worried it would be a one time expense with no lasting benefit. A few visits in, her posture had improved, her headaches eased, and she was sleeping better. That is the pattern we see most often: the value shows up in what stops happening, not just in what the visit costs.
Chiropractor cost FAQs
How much does a chiropractor cost per visit in San Francisco?
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At Truspine, a new patient visit without insurance is $200, covering the consultation, exam, and same day treatment. With PPO insurance, your cost is often lower once your benefits are confirmed.
How much is a chiropractor visit without insurance?
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Without insurance, a new patient visit at Truspine is $200. That price includes the consultation, exam, and your first treatment, so there is no separate visit fee added afterward.
How much does a chiropractic adjustment cost per session?
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A session, which includes the adjustment along with any exam or treatment needed that visit, is $200 without insurance at Truspine. We do not charge separately per adjustment within a visit.
Do you accept insurance?
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We accept PPO plans. We do not accept Covered California plans. We confirm your coverage before treatment starts, so you know your cost in advance.
Can I use FSA or HSA funds for chiropractic care?
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Yes, as long as the treatment is for a medical reason. FSA and HSA funds can also cover copays and deductibles.
Does the $200 rate cover both chiropractic and acupuncture in one visit?
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No. The $200 cash rate is per service. If you see both a chiropractor and an acupuncturist, each visit is $200.
Does Truspine offer package or membership pricing?
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Yes. We offer packages for most services that discount your follow up visit pricing below the standard per visit rate. If your care plan calls for multiple visits, we will walk you through package options and what your insurance is expected to cover before you commit to anything.
What is the average price of a chiropractor visit in San Francisco?
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Prices vary by clinic and by what is included. At Truspine, the $200 new patient rate covers the consultation, exam, and treatment in one visit, so there are no hidden add-on fees for that first appointment.
Visit us
Book your visit in San Francisco
Both Truspine clinics offer the same $200 new patient rate. Call or book online, and we will confirm your insurance benefits before your visit if you have PPO coverage.
Recover Faster and Perform Better: Chiropractic Solutions for Athletes Knee Pain
Knee pain is a common issue that can significantly impact the performance and overall well-being of athletes. Finding effective strategies for recovery is crucial to help athletes get back on track and prevent future injuries. Chiropractic care has emerged as a valuable approach in managing knee pain and promoting optimal recovery. TruSpine, a specialized chiropractic clinic in San Francisco, offers personalized treatment strategies for athletes seeking lasting relief and improved athletic performance. With their expertise in treating knee pain, TruSpine provides athletes with the tools they need to overcome their pain and achieve their goals.
Chiropractors Relieve Joint Pain in San Francisco
Common Causes of Knee Pain in Athletes
Knee pain in athletes can stem from various factors, including repetitive strain, sudden impact, overuse, and poor biomechanics. These factors can lead to common knee injuries such as meniscus and ACL tears, tendonitis, patella instability, and MCL tears. For example, soccer players are particularly prone to knee injuries, with up to 35% of professional players experiencing recurrent knee injuries. Surgery is often required to repair these injuries, and wearing a brace correctly can aid in recovery and prevent reinjury. It is important for athletes to be aware of these common causes of knee pain in order to take preventative measures and seek appropriate treatment when necessary.
Benefits of Chiropractic Care for Knee Pain
Chiropractic care offers a range of benefits for athletes dealing with knee pain. By addressing biomechanical imbalances, optimizing neuromuscular function, and improving joint function and posture, chiropractic care can enhance athletic performance, health, and competitiveness. Chiropractors are skilled in treating common knee conditions seen in athletes, such as lower back pain, muscle strains, and joint dysfunctions. Moreover, chiropractic care can prevent injuries, improve biomechanics, and accelerate recovery in athletes. Regular visits to a chiropractor for adjustments and soft tissue work can aid in both recovery and prevention. With the help of chiropractic care, athletes can experience reduced pain, improved function, and an overall better quality of life.
Chiropractic Strategies for Knee Pain Recovery
Chiropractors employ personalized treatment programs to strengthen the joint, heal damage, and prevent further injury. These programs may include various modalities such as heat and ice therapy, electrical muscle stimulation, manual manipulation, soft tissue work, and stretching and strengthening exercises. Chiropractors work closely with athletes to create tailored treatment plans that address their specific needs and goals. By taking into account the athlete’s sport, level of activity, and individual circumstances, chiropractors can develop a comprehensive approach to knee pain recovery. Patients are often encouraged to continue therapies at home, complementing the in-office treatments for optimal recovery and long-term results. Through these personalized strategies, chiropractors can help athletes regain their strength, mobility, and confidence.
Exercises and Stretches for Knee Pain Relief
Incorporating specific exercises and stretches into an athlete’s routine can provide knee pain relief. Squats, lunges, leg presses, quadricep stretches, calf stretches, and knee range of motion exercises are examples of exercises that can help increase mobility, control, and strengthen the leg muscles [2]. These exercises focus on targeting the muscles around the knee joint, improving stability and reducing the risk of further injury. Additionally, knee mobility exercises performed at home, such as quadricep stretches, calf stretches, and knee range of motion exercises, can help prevent swelling, pain, and immobility. By incorporating these exercises, stretches, and therapies into their routine, athletes can support their recovery and maintain optimal knee health.
Tips for Preventing Knee Injuries in Athletes
Prevention is key when it comes to knee injuries in athletes. Implementing proper warm-up and cool-down routines before and after physical activity can help prepare the body and reduce the risk of knee injuries. Wearing appropriate protective gear and using proper technique during sports activities is crucial for injury prevention. Maintaining overall fitness through strength, flexibility, and balance training plays a significant role in preventing knee injuries. Chiropractic care can also help prevent and treat runner’s knee by increasing mobility, range of motion, and strength, as well as improving joint function and posture. Consulting with a chiropractor can provide personalized care and guidance for preventing knee injuries. By taking proactive measures and seeking professional guidance, athletes can reduce the risk of knee injuries and enjoy their sports with confidence.
Discover Lasting Relief with TruSpine’s Specialized Chiropractic Care
In conclusion, knee pain can significantly impact the performance and well-being of athletes. However, effective strategies for recovery and prevention are available. Chiropractic care has emerged as a valuable approach in managing knee pain and optimizing recovery in athletes. TruSpine, a specialized chiropractic clinic in San Francisco, offers personalized treatment strategies and lasting relief for athletes experiencing knee pain. By addressing the root cause of pain and providing tailored treatment plans, TruSpine aims to help athletes overcome knee pain and improve their athletic performance. With their expertise and commitment to patient-centered care, TruSpine is dedicated to helping athletes find lasting relief and reach their full potential. Explore TruSpine’s website at https://truspinesf.com/ to learn more about their specialized chiropractic treatments and schedule a consultation.
CTA: Take the first step towards lasting relief and improved athletic performance. Visit TruSpine’s website today.
Effective Knee Pain Treatment in San Francisco
At TruSpine, we understand the challenges athletes face when it comes to knee pain treatment and the importance of a holistic approach to recovery. We hope that our blog post on “Knee Pain in Athletes: Chiropractic Strategies for Recovery” has provided you with valuable insights and actionable tips to help you or your loved ones overcome knee pain and get back to peak performance. If you’re in the San Francisco, CA area and seeking professional chiropractic care for knee pain, our dedicated team is here to support you on your journey to recovery. Don’t let knee pain hold you back any longer – contact us today to schedule a consultation and take the first step towards a pain-free, active lifestyle. Your athletic dreams are within reach, and we’re here to help you achieve them.
The earliest warning signs of peripheral neuropathy are usually sensory and usually start in the feet: tingling, burning, a pins and needles feeling, numbness that comes and goes, or a sense that you are walking on padding. Symptoms are typically worse at night and typically symmetrical, affecting both feet rather than one. Hands tend to follow later. If you have diabetes, a thyroid disorder, a B12 deficiency, or a history of heavy alcohol use, those symptoms deserve attention rather than waiting.
One sign matters more than the rest: when numbness starts replacing pain. That usually means more nerve fibers have been lost, not that the problem is improving.
Early warning signs
What people notice first
Peripheral neuropathy rarely announces itself. The early symptoms are intermittent and easy to dismiss, which is why it is so often caught late. The things patients tell us about in hindsight:
Tingling or mild numbness in the toes or fingertips that comes and goes over weeks
Feet or hands falling asleep for long stretches while lying in bed
A burning or prickling feeling in the feet that is worse in the evening
Slightly off balance in the dark or with the eyes closed, such as in the shower
Not noticing a pebble in your shoe, or a blister you did not feel form
That last one is the most important and the most overlooked. Losing the ability to feel minor injury is what makes neuropathy dangerous rather than merely uncomfortable.
Sensory · Motor · Autonomic
Symptoms by the type of nerve involved
Peripheral nerves do three different jobs, and which fibers are affected determines what you feel.
Sensory nerve symptoms
These are the most common and usually the first. Numbness, tingling, burning, sharp or electric shock pain, extreme sensitivity to touch so that bed sheets feel painful, and reduced ability to feel temperature or a light touch. Loss of position sense, meaning your brain is less certain where your foot is without looking, shows up as unsteadiness.
Motor nerve symptoms
Weakness, cramping, muscle twitching, loss of fine dexterity such as buttoning a shirt or picking up a coin, difficulty lifting the front of the foot when walking, and in longer standing cases visible loss of muscle bulk in the foot or hand.
Autonomic nerve symptoms
These are the ones people rarely connect to nerve damage. Sweating too much or too little, poor heat tolerance, lightheadedness on standing up, digestive changes such as bloating or constipation, bladder changes and sexual dysfunction. Autonomic involvement is more common in diabetic neuropathy and deserves a conversation with your physician.
Where you feel it
Symptoms by where you feel them
Feet and legs
This is where most peripheral neuropathy begins, because the longest nerves in the body are affected first. Symptoms usually start in the toes and move up over months or years in what clinicians call a stocking pattern. Burning, numbness, a feeling of walking on sand or cotton, and loss of balance that is worse in the dark are all typical.
Hands
Hands usually come later than feet in true peripheral neuropathy, in a matching glove pattern. If your hands are affected and your feet are not, that points away from peripheral neuropathy and toward a single compressed nerve instead, such as carpal tunnel syndrome, a pinched nerve in the neck, or thoracic outlet syndrome. We cover how to tell those apart on our hand tingling page.
At night
Nearly everyone reports symptoms being worse once they lie down. Light bed sheets can feel unbearable on the feet, sudden shocks of burning pain interrupt falling asleep, and restlessness leads to repeated waking. Part of this is simply that there is less to distract you, but it is also a genuine pattern in small fiber neuropathy. The sleep loss matters in its own right, because poor sleep makes pain perception worse the following day, and that becomes a loop worth breaking.
What to expect
How peripheral neuropathy progresses
A straight answer: Neuropathy is progressive in most cases, and it tends to follow a recognizable arc. We want to be straight with you about something here: you will find clinic websites describing a tidy set of numbered stages of neuropathy, often with a claim that nerve damage becomes irreversible after a specific stage. There is no recognized medical staging system for peripheral neuropathy, and those claims are used to create urgency. What is true is more useful than that framework anyway:
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Symptoms usually begin intermittently and are easy to ignore. Tingling appears for a few days, then settles.
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They become more constant over time and harder to dismiss. This is when most people first seek help.
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They start to interfere with function. Sleep, walking distance, and balance are usually the first casualties.
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Numbness begins replacing pain. This feels like improvement and is not. It generally reflects the loss of more nerve fibers.
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Protective sensation is lost. At this point injuries go unnoticed, and in people with diabetes that is the pathway to foot ulcers and, in the worst cases, amputation.
That last point is the real reason to act early, and it is a better reason than any stage number. The goal is to protect the sensation you still have.
Why it happens
Causes and risk factors
Peripheral neuropathy is a symptom of something, not a diagnosis in itself, so identifying the cause changes what can be done about it.
Diabetes
The most common cause by a wide margin. Sustained high blood sugar damages nerves over time.
Vitamin deficiencies
B12 in particular. This one matters because it is both common and correctable.
Autoimmune conditions
Rheumatoid arthritis, lupus, Sjogren syndrome and Guillain Barre syndrome among others.
Infections
Shingles, Epstein Barr, hepatitis C, Lyme disease and HIV can all affect peripheral nerves.
Toxins and medications
Heavy metals, industrial chemicals, and chemotherapy agents, which are a frequent cause in cancer survivors.
Alcohol use
Through direct nerve toxicity and the nutritional deficiencies that often accompany it.
Thyroid and kidney disease
Both are correctable contributors worth ruling out.
Inherited conditions
Charcot Marie Tooth disease is the most common of these.
Mechanical compression
A nerve compressed at the spine or at a specific point can mimic neuropathy in one limb. This is the group chiropractic care addresses most directly.
In a meaningful share of cases no cause is ever identified, which is called idiopathic neuropathy. That is a frustrating answer but it does not mean nothing can be done.
Recovery
Is peripheral neuropathy reversible?
Sometimes, and it depends almost entirely on the cause and how long it has been going on.
Often reversible or substantially improvable
neuropathy driven by a B12 deficiency, a thyroid disorder, a medication that can be changed, mechanical compression of a nerve, or early diabetic neuropathy where blood sugar is brought under control. Correct the cause early and nerve function can recover, though slowly, because peripheral nerves regenerate at roughly a millimetre a day under good conditions.
Often not fully reversible
long standing diabetic neuropathy, neuropathy from years of heavy alcohol use, and cases where large nerve fibers have already been lost. Here the realistic goal is to stop progression, manage symptoms, protect the sensation that remains, and keep you walking safely.
Either way, doing nothing is the worst option, because progression is the default.
Book an evaluation
When to get it looked at
Book an evaluation if any of these apply:
Tingling or numbness in both feet that has persisted more than a few weeks
Symptoms that are climbing from the toes toward the ankles or higher
You have diabetes and any new foot sensation changes, however mild
Balance problems, or you have started catching your toe when walking
Numbness that is increasing while pain is decreasing
Any cut, blister or sore on a foot you did not feel happen
Seek urgent medical care for weakness that is spreading over hours or days, symptoms that began suddenly rather than gradually, numbness affecting the groin or inner thighs, or loss of bladder or bowel control. Rapidly progressive weakness can indicate Guillain Barre syndrome, which is a medical emergency, and the others point to spinal cord or cauda equina involvement rather than peripheral neuropathy.
Noticing any of these? Get it checked at our San Francisco clinic.
We are chiropractors and acupuncturists, not neurologists, and we will tell you plainly where that line sits. If your presentation suggests an undiagnosed systemic cause, you need blood work and often a referral, and we will say so rather than starting a treatment plan.
Where we help is the mechanical and symptomatic side: nerve compression at the spine or at a peripheral entrapment point, the circulation and inflammation around an irritated nerve, and the pain and sleep disruption that come with it. That typically means chiropractic care, acupuncture, and laser therapy, combined with balance work to reduce fall risk.
What is usually the very first sign of peripheral neuropathy?
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Tingling or numbness in the toes that comes and goes, most noticeable at night or when you are lying still. Because it is intermittent at first, most people wait months before mentioning it. If you have diabetes, any new sensation change in the feet is worth reporting straight away rather than waiting to see if it settles.
Does peripheral neuropathy always start in the feet?
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Usually, because the longest nerves in the body are affected first, so the toes are furthest from the spinal cord and show damage earliest. Symptoms then climb in a stocking pattern. If your hands are affected first and your feet are fine, that points more toward a single compressed nerve such as carpal tunnel syndrome than toward peripheral neuropathy.
Why are my neuropathy symptoms worse at night?
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Partly because there is less going on to distract you, but it is also a genuine pattern in small fiber neuropathy. Skin temperature changes at night, and the nerve fibers involved in burning pain are temperature sensitive. Many people also find that light bed sheets feel painful on the feet, which is a sensitivity called allodynia.
Is numbness better than pain in neuropathy?
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No, and this is the most important thing on this page. When numbness starts replacing pain, it usually means more nerve fibers have been lost rather than that the problem is resolving. It feels like improvement and it is generally the opposite.
Can peripheral neuropathy be reversed?
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It depends on the cause. Neuropathy from a B12 deficiency, a thyroid problem, a medication, or mechanical nerve compression can improve substantially when the cause is corrected. Long standing diabetic neuropathy or alcohol related nerve damage is often not fully reversible, and the goal becomes stopping progression and protecting the sensation you still have.
Are there really five stages of neuropathy?
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No. There is no recognized medical staging system for peripheral neuropathy. You will see numbered stages on a lot of clinic websites, usually paired with a claim that damage becomes irreversible after a particular stage. Neuropathy does progress, and earlier treatment does generally produce better outcomes, but the numbered stages are a marketing framework rather than a clinical one.
What kind of doctor should I see for neuropathy?
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It depends on what is driving it. If you have no diagnosis yet, start with your primary care physician for blood work to check for diabetes, B12 deficiency and thyroid problems. A neurologist handles nerve conduction testing and complex cases. Chiropractors and acupuncturists address the mechanical compression, circulation and symptom side. Our neuropathy doctor guide covers how to choose.
When is neuropathy an emergency?
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If weakness is spreading over hours or days, if symptoms began suddenly rather than gradually, or if you develop numbness through the groin and inner thighs or lose bladder or bowel control. Rapidly progressive weakness can indicate Guillain Barre syndrome, which needs emergency care. Those patterns are not ordinary peripheral neuropathy.
A back strain or sprain is when the muscle tendon or ligament goes beyond its stretch capacity where the muscle fibers get sometimes a little bit shredded or there are micro tears. Now I like to compare that to a rubber band. If we stretch a rubber band to its normal limit, it’s going to bounce right back. If we stretch the rubber band beyond its limit, then it may not take its normal shape or form and it may be too loose and vulnerable. And so that’s exactly what’s happening to the muscles, tendons, and ligaments.
To be precise, muscles are the belly of the muscle fiber, while the tendons will connect the muscle to the bone, and the ligaments will hold the different bony structures together. So all these structures are what make up parts of the back and there are hundreds of them and each one is vulnerable to a strain or sprain.
What does pain from back strain or sprain feel like?
So a back strain or sprain may feel like a muscle pull, a stiffness, or a tenderness. Sometimes it can get to a point where it completely puts you out, meaning that you might be on the ground unable to move. Because we have multiple spasms in the back. When that happens, there are very specific exercises and stretches that we can chat about and have notes about on our website.
But if it gets to a point where the pain is unbearable, we definitely recommend seeking out medical attention, whether it’s with your primary care or your chiropractor, or even an Acupuncturist.
if it feels more like a tenderness. Sometimes if you go in and you get checked by palpating or pushing on the bony parts or the muscle parts, it feels tender. Well, that could also indicate having a sprain or strength. And that’s important to differentially diagnose for any sort of more disc pain or more a structural deeper pain.
Sometimes back sprain or strain can actually affect the quality of life. It can limit how far you can walk. It can limit what home chores you might be able to do. And at that point, it’s important to take a pause, possibly get officially diagnosed, and get to a place where you can do some stretches and exercises to help alleviate the pain. Other things that can really help alleviate pain are Icing and resting.
There’s definitely a multitude of causes. Sometimes a cause of a back sprain or strain could be overactivity. So doing a sport that could be more of a high impact sport such as running, jumping, box jumps, or jump rope, sometimes it can be doing a repetitive activity using your back multiple times in a row with forward folds or forward bends can cause a back sprain or strain.
There are definitely certain risk factors that may also cause back strains that could be a weight issue. The simple truth is that carrying extra weight impacts the body. That can make you more likely to have back strain. Also twisting and quick motions can cause that, especially if the muscle is not warmed up yet. A lot of back sprains and strains tend to happen more in the mornings versus the evenings because the muscles haven’t had a chance to warm up or get more active.
What are the symptoms of a back sprain or strain?
Some of the symptoms could be a tenderness to touch at the structure of the back. Sometimes it can be more of an acute pain where it feels almost like a spasm. Sometimes when we’re having spasms it’s even hard to move. So, having rest and being still would be the best way to give relief to your back. The best way to rest your strained back is going to be on your back with your knees bent.
Sometimes it can cause an inability to move in a normal posture. So if you’re walking or standing you might be in a little bit more of a hunched-over forward position because of the spasm from the strain. Sometimes back sprains and strains can be worse to the point where you may feel it in the buttocks, the hamstrings, and even the legs. At that point, it’s important to go seek a professional to make sure that it is purely muscular and there’s no nerve involvement.
Sometimes back sprain and strain can last 10 to 14 days. A lot of back strains may even resolve on their own. But if it doesn’t, and it lasts beyond that 14 days, it’s important again to seek some sort of professional guidance.
To get to the root cause of pain and discomfort, schedule an initial consultation, including a comprehensive evaluation and first treatment.
How is a back sprain or strain diagnosed?
It’s important to look at not only the clinical aspect of it and the history of how the injury occurred, but also possibly some sort of imaging. With the clinical history, it’s usually from quick motions or repetitive tasks, so it’s important to get a thorough history of the injury. But if it gets to a point where the pain is unbearable and it’s harder to diagnose based purely on the clinical history, it’s important to get some imaging through an MRI most likely. An X-ray is going to look at strictly the bone structures, while the MRI is going to be looking at the muscular structures, the tendons, and the ligaments. And so that might be the best way to diagnose your back sprain or strain.
How does back strain affect the body?
A lot of times, back strain can affect the body in a way to create inflammation within the body and that can lead to pain. And of course, with pain, we have definitely some tools in our toolbox to help alleviate some of that pain. Most people tend to go with anti-inflammatories, Icing, and rest to resolve their back pain. A lot of back pain does self-resolve, but there are a few instances where it can last for quite some time.
Can back strain or sprain be cured?
Yes, of course. Yes, for the most part, back strain or sprain can be cured. As I mentioned, a lot of its self-resolving. But if it’s not, then it’s important to get again the cocktail of medications, meaning pain relievers, anti-inflammatories, resting and Icing, 10-15 minutes every hour as needed at the area of pain.
If it does not resolve in the first couple of weeks, it’s important to seek out professional guidance. If it’s something a little bit more intense, it may require some treatment. And that’s where Chiropractic and Acupuncture care can really benefit in shortening that recovery period.
Who is more prone to Back Strain & Back Sprain?
Back strain and sprain are partly age-dependent. When we’re at a younger age, a lot of the back strain can self-resolve and get better a lot quicker with the shorter recovery time. When we’re over the age of 60, it may require more time, even up to a couple of months for it to completely resolve with the guidance of a professional healthcare provider that can help with therapy while you’re doing self-therapy or self-medication at home as well.
What are the best treatments to manage your back sprain or strain?
So to manage your back pain, there’s definitely a happy medium between being active and resting. A little bit of too much of either one can cause your back pain to get worse. It’s important not to be completely sedentary because that can dehydrate the muscles and tighten up the muscles. So it’s important to get a little bit of activity in during the day. Now, that doesn’t mean high-intensity activities, it usually means light walking, and light stretching. This can help to alleviate your back pain as well as have adequate rest in between. The best way to get your rest is going to be usually on a sturdier surface, maybe on the ground with your knees bent to help flatten out the back and take pressure off your back.
Physical therapy
A doctor or a chiropractor may also recommend physical therapy or rehab exercises to help reduce your back pain.
And sometimes that is with a physical therapist and sometimes that may be just rehab exercises at home. Light stretches and non-high-impact sorts of exercises can help to reduce pain and inflammation at those specific structures. A physical therapist may recommend more regular exercise, mostly on a daily basis with some rest days built into it.
Alternative treatment
For the best treatment of your back pain, your doctor may recommend, Icing, heating, ultrasound, shockwave, and laser therapy as other alternatives to help aid in the recovery of your back pain. In addition to that, here at Truspine, we offer great services at our clinic in San Francisco such as chiropractic care, and acupuncture care, and we have great referrals for massage therapy as needed.
Home remedies for back strain or sprain
Things that you can do at home on your own, in addition, could be again taking pain medication, anti-inflammatories, muscle relaxers, and basically kind of the do-it-yourself exercises at home.
What are the best coping mechanisms for your back strain or sprain?
Now with coping mechanisms, there’s a multitude of options. What we want to be doing is definitely core strengthening. That’s going to be the most important thing to help prevent your back strain from getting worse or coming back. Now there are definitely some do’s and don’ts in terms of what you should be doing while going through back strain or sprain at home.
Do’s and Don’ts while coping with your back strain and sprain
That’s going to be limiting your sitting, especially on the couch, as well as driving for long distances. This can round your back and over-stretch the muscle fibers in the lower back, making your back vulnerable, and causing inflammation. So you definitely want to limit your sitting. You want to vary between sitting and standing as much as possible. You want to go on light walks if you can, to create movement in the back. Also, you want to make sure you practice correct posture, which means standing or lifting posture.
So you want to make sure that you’re using more of the lower extremities or your hips when you’re bending to pick something up. Whether it’s light or heavy, you want to make sure that you’re not bending at the low back and bending more at the waist. So having correct posture while you’re standing and sitting and lifting are very, very important.
Best sleeping position for back strain and sprain
Sleep ergonomics is just as important if you’re a back or a side sleeper. It’s important to have possibly a pillow underneath the knees as a back sleeper. Pillow between the knees for side sleeping which can help keep the pelvis in neutral, so that way you’re not waking up with back pain and setting yourself up to feel pretty good for the rest of your day.
Stretching your body
Sometimes it’s nice to do stretches before you go to bed or even first thing in the morning, and you can even do both. I think it’s important to keep it loose before and after sleeping. Sleeping is a catatonic state which keeps the muscles stuck in one position, sometimes dehydrating the muscles because we’re not drinking enough fluids at night. It is important to do those stretches before going to bed as well as the first thing when waking up as prescribed by your primary care.
Hydrate body
Of course, during the day, it is important to drink enough water to keep the muscles hydrated. The general rule for drinking water is going to be half your body weight in ounces and that seems to be a pretty good thing to do to keep those muscles hydrated and flowing well.
Quit smoking
Well, another important piece is quitting smoking. It seems kind of out there, it seems kind of random. But smoking is a big risk factor for atherosclerosis, which can also cause calcification in the arteries and can cause you to have back pain. So reducing smoking can help with that, but also just decreasing inflammation in the body as well. So that’s an important piece.
Avoid stress
Also avoiding stressful situations for your back, which could be mental stress or physical stress. If you have a big deadline at work, that can cause mental stress, which can cause you to change your posture, causing more stress on your back. It’s important to take micro-breaks, especially if you’re going through an 8,10, or 12 hours/work day. Take those breaks to either lie down decompress or get a glass of water or even just close your eyes and meditate. So those are the coping mechanisms to help with your back strain or sprain.
Conclusion:
When you are suffering from a back strain or sprain, you may find it very difficult to sit in one position for a long time. It can also put your active lifestyle to a halt.
Are you feeling back pain? Well, that could be a back strain or sprain. If you have any questions, please don’t hesitate to get your first phone consultation with us or even an in-person consultation where we can take a look specifically at what you might have.
Whether it’s a back sprain or strain or whether it is nerve related or joint-related. We have the experts to help you figure out and diagnose your back pain.
You can schedule an appointment with our San Francisco chiropractor to get correctly diagnosed. Your first treatment is included.
Your back is out of your line of sight most of the time. So you may not think about it much — until it hurts. But your back is central to your ability to work, play, relax, be intimate, and generally live a high-quality life. When back pain steals that from you, you need a plan to stop the pain and reclaim your life.
There’s no one-size-fits-all solution. Everyone is different, so in this complete guide to back pain, we’ll take a deep dive into it. First, what is back pain? Then…
Back pain causes
Back pain symptoms
Home remedies that work
Effective ways to prevent back pain
Back pain treatments. We’ll include both holistic and conventional medical treatments.
What Is Back Pain?
Back pain usually refers to generalized pain in the back. It’s one of the main reasons people seek medical treatment. It’s also the most common cause of disability not just in San Francisco, not just in the United States, but around the world.
The causes of back pain are many. And we’ll take an in-depth look at each of them. But regardless, back pain affects the muscles, bones, joints, discs, and ligaments. Back pain is always a symptom of dysfunction within these structures.
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Some people experience back pain in one area, and always that area. We call this localized back pain. For example, you may have:
Lower back pain
Back pain middle
Back pain lower left side
Back pain lower right side
Back pain upper middle
Back pain in the middle of the back
But it can also radiate from a source (or root cause) of the pain. This radiating back pain (also called traveling pain) can move around, so you may be unsure what you’ve done to cause it.
It can even make its way down your legs and into your feet. In fact, a lot of people experience stress first in their lower back.
What happens is the pain causes the joints and the muscles to stiffen up. Then inflammation forms around it. And that constant inflammation irritates the body. This is actually what causes low back pain—most of the time.
Ultimately, back pain is more mechanical that anything else. It starts with misalignments in joints and muscles. Fortunately, this is what chiropractors help with, and with excellent results.
To get to the root cause of pain and discomfort, schedule an initial consultation, including a comprehensive evaluation and first treatment.
Back Pain Symptoms
What does back pain feel like? It may seem like a silly question since you may be experiencing it right now.
What is back pain caused by here in San Francisco? Back pain has several causes that impact people across the nation and the world, but they tend to be interrelated. In San Francisco, a lot of us work desk jobs with long hours and often struggle to maintain a healthy work-life balance.
But more generally, it could be related to age, activity levels, weight, and other physiological conditions. You might be surprised to learn that psychological factors can also cause back pain.
If you’re in your 20s or 30s, you’re more likely to have a disc issue while those 60s, 70s & older could be at a higher risk for things like degenerative disease or osteoporosis. Below, we’ve created an extensive list of common back pain causes.
Dysfunction/Misalignment in the Musculoskeletal System
Back pain is caused by dysfunction in the musculoskeletal system (muscles, tendons, ligaments, discs, and bones) and the nervous system (particularly the spinal cord and peripheral nervous system). Of these, the joints contribute the most because they direct how the other tissues move.
Spinal Subluxation
A commonly overlooked back pain cause, a subluxation occurs when one or more of your vertebrae shift out of place. Physical trauma, chronic stress, and a prolonged poor diet can lead to this condition. Untreated, subluxations cause a domino effect on the body— back pain, bulging discs, herniated discs, and loss of mobility, just for starters.
Bulging or Ruptured Disc
Your discs are gel-liquid-filled cushions found between the individual bones in your back. Their job is to prevent bone-on-bone contact and to avoid pinched or irritated spinal nerves/ This allows you to achieve a full range of motion without pain.
However, when a disc bulges, it can push against the nerve instead of protecting it, causing irritation. If that bulging goes untreated, the disc can burst, leaking that gel-like substance. We call this a ruptured or herniated disc.
Your nerves do not like this gel. It’s very irritating.
Repetitive Stress
Poor posture, prolonged sitting, and unsafe lifting can weaken components and sections of your musculoskeletal system, causing uneven stress. In the end, you develop the dysfunction experienced as back pain.
Weight-Related Factors
We would do you a disservice if we ignored the fact that excess weight can cause back pain. Weight gain definitely plays a crucial role in back pain and how the back works in general.
If you have more weight to lift, move, and carry, this can take a toll on the body in so many ways. That extra weight puts more stress on the structures of the spine such as the discs, the joints, and the nerves.
Inflammatory Diet
A study of over 3000 participants by the University of Pittsburgh found those eating inflammatory foods were 42% more likely to suffer from lower back pain.
Degenerative Disc Disease
Degenerative disc disease is a decaying spine. As the spine wastes away, it causes more pressure down on the discs, irritating the nerves.
Arthritis or Osteoporosis
In the older community, degenerative conditions like these may cause back pain. The medical industry considers back pain an “age-related” wear-and-tear disease, and somewhat unavoidable.
Even here, back pain treatments do exist. However, prevention and slowing the process are certainly better options, which we will discuss in depth.
To get to the root cause of pain and discomfort, schedule an initial consultation, including a comprehensive evaluation and first treatment.
Psychological Back Pain Causes
Poor stress response, depression, and anxiety can contribute to back pain and make it seem worse. Several studies have demonstrated that people with overwhelming mental stress conditions have more back pain and experience it more severely. In fact, mental stress at least plays a role in most low back pain cases.
This may be due to practical reasons. For example, feeling depressed may cause you to spend more time in bed, exercise less, or not eat a nutritious diet.
Any and all of these would lead to weakness and dysfunction in the musculoskeletal system over time. But researchers also believe people with certain mental health conditions feel pain more intensely, primarily because pain-relieving neurotransmitters like serotonin are less present.
Spinal Stenosis
A less common cause of back pain, spinal stenosis involves a narrowing of the spinal canal through which the spinal cord travels. If this condition is caused by dysfunction of large structures, such as muscles, tendons, and ligaments, a chiropractor can help.
Humans are complex and all of our systems are connected.
For this reason, all—or several—of these back pain causes can be at play at the same time. Because of the interconnectedness of back pain causes, you need a holistic back pain treatment.
For back pain, exercises, nutrition, chiropractic, back pain stretches, and conventional medical care may be needed to address all the back pain causes and help you finally feel back pain relief.
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Back pain, especially very new back pain, can self-resolve with rest, stretching, and even some exercise. Yoga poses and back pain relief exercises specifically target soft tissues. They reduce inflammation, release tension, and help the body naturally re-align itself. As long as there is no traumatic injury, these are generally the first interventions people try. And they work!
But if your back pain lasts more than two weeks, we very highly recommended that you seek out professional care, especially if it’s interfering with your daily activities. It’s important to see your family doctor or chiropractor.
We’re of the mindset of “Prevention First”. If your back pain is currently occasional and generally mild, these preventive measures may stop it from progressing to a more severe condition.
Exercises
A good exercise regimen prevents most back pain causes. But if you’ve already developed back pain, you need a personalized exercise regimen that specifically targets the tissues that experienced dysfunction, as well as, promotes whole body strength and function, since it’s all connected.
That may mean having your toolbox of exercises and stretches that you feel are having an impact, a positive impact on your back.
Exercises may include a core strengthening regimen and stretch. These can tone, strengthen, and enhance function between musculoskeletal components. They can decompress the spine, allowing it to move more freely and naturally.
Two good ones are the Cat-Cow and Child’s Pose yoga stretch. So those would be important stretches to possibly include in a back pain scenario.
With that said, you want to build whole-body strength as well. So weight training is an important aspect of preventing back pain. Putting weights on yourself tells your body to turn on muscles, which could help to keep your core nice and strong.
Using a more structured approach with a trainer can also be very beneficial to keeping your back nice and strong. And of course, maintaining a healthy diet and a healthy weight enhances exercise’s ability to prevent the recurrence of back pain.
Nutrition
Like any health issue, what you eat matters. Your body needs proper nutrition to function at its best. For back pain treatment and prevention specifically, eat more anti-inflammatory food like vegetables, nuts, beans, and seeds. And eliminate inflammatory foods, most importantly sugar and processed foods.
Other Preventive Lifestyle Changes
Additionally, consider some other lifestyle changes to prevent back pain:
Move more
Avoid prolonged sitting
Quit smoking
Set up a good sleep regimen
Commit to good sleep ergonomics
Work on your sitting posture, especially at your workstation
Alternate between standing and sitting
Limit couch time
Replacement is always a better strategy than focusing on what you’re trying not to do. So, as an example, instead of saying, “don’t spend too much time on the couch”, replace it with more active hobbies. Even daily walks can help.
All of the above are important, but by far, bad posture tops the list of back pain causes, so we’ll dig into this topic more deeply to really get at the core of back pain treatment and prevention.
Good Posture for Prevention and Relief
So, there are 3 scenarios where you can make the biggest difference with good posture. Stand, sit and sleep ergonomics are very important.
One of the most important elements of good posture is your pelvic position. Always keep the pelvis neutral, especially when sitting. Making sure you’re ergonomically set up at the workstation, makes this easier.
If you find yourself resting on one hip or sitting awkwardly at the tip of your seat, ask why?
A neutral pelvis is one in which the base of the spine and pubic bone is on the same plane. At the same time, the left and right hips are in the same plane. In other words, your body isn’t twisted. You’re not under more pressure on one side or other, front or back. The pressure is applied neutrally. When in this position, the spine curves slightly.
Good Sleeping Posture
Sleep posture is critical because you spend a significant amount of time in one or a few positions.
What are the best sleep positions for back pain?
Back
Side
In that order. The worst position is on your stomach, which puts stress on the spine.
But even if you are a back or side sleeper, there are some right and wrong ways of back/side sleeping that can cause or worsen back pain. And note, even if you were able to sleep in a certain position when you were younger, that doesn’t mean that position will work for you now.
Back Sleeping
If you’re a back sleeper, it’s important to have a pillow underneath your knees. This is to help keep the pelvis nice and level. A low pillow or no pillow under your head is best.
Side Sleeping
If you’re a side sleeper, then place a pillow between the knees while keeping the knees on one plane, which can also keep the pelvis level.
If you sleep on your side with one knee raised, you likely wake up with back pain because your pelvis is not neutral. The spine is twisted. But the simple act of putting a pillow under your knee can return your pelvis to neutral.
Side Sleep Posture
Good Posture When Sitting
Similarly, back pain when sitting occurs when the pelvis is not neutral. Your desk setup should encourage a neutral pelvis and good posture as a whole.
And simple things like adjusting your monitor height to eye level can do this. Keep your keyboard and mouse pretty close to you. This will help you maintain your hip-torso angle above 90 degrees more naturally.
You also want to choose a seat that’s going to be very ergonomic for your body type. Sometimes, you might have to experiment a little bit to find the right one.
And it goes without saying, if you’re sitting for 8 hours a day, that will be way too long for most people. Build in breaks to get up and move more.
Good Standing Posture
Another thing that could be pretty important is standing posture. Keeping your legs evenly apart so that way we’re not standing on undistributed weight as well as taking breaks, that’s important. But you shouldn’t remain in one standing position for too long. Dynamic standing and moving around keeps your body from resting into a bad standing posture.
Dynamic Posture
Ideally, you shouldn’t stay in one rigid position for extended periods whether sitting or standing. Set up your workspace so that it encourages you to move around to reach things.
Sit-stand routines are great. But you don’t want to sit for 4 hours and then stand for 4 hours. Ideally, you’ll alternate every 1-2 hours.
If you have to sit to work, make sure that you’re getting up every 45 minutes to an hour, moving around, walking, taking stretch breaks or water breaks and then coming back into sitting again.
Lifting Posture
Avoid heavy lifting if possible. Team lift or use lifting support devices when you must lift something heavy. If you want to prevent back pain, set your ego aside and prioritize your health.
If you must, it’s important to know what proper lift posture is. Everyone says, “lift with your knees”. But they rarely explain what this means.
Make sure you’re centered with the heavy object in front of you. Keep the heavy items close to your body to keep them close to the center of gravity. Never try to lift from the side.
Bend your knees. Simultaneously, allow the hips to go back and the chest to come forward.
Test the object weight. If it’s extra heavy but doable, spread your legs slightly and to either side. This can reduce strain.
Grasp the object firmly. Unbend your legs, using them to lift the weight off the ground. As you do your torso will naturally move back and your hips forward until your back is in a vertical position and legs straight.
Heaving Lifting Posture
But you’re using your back, aren’t you? Well, yes. The difference is that when lifting with your back you use your back as a lever. When you lift with your legs, your back still comes up, but it is supported by your much stronger leg muscles.
Prepare for Heavy Lifting
If you know that you’re going to have a day of heavy lifting, say to move to a new apartment, it’s important to have a good routine or a toolbox of stretches and exercises that you can do before and after that difficult task to reduce the risk of injury. Joints, muscles, everything works best when you warm it up first. The after exercises can cool inflammation and allow the back to recover.
Ergonomic Products to Prevent Back Pain
This is definitely important, especially because we are in San Francisco Silicon Valley. Most of us are sitting in front of our computers for long hours on end. It’s important to set yourself up so that way we’re not adding to the damage.
A few products that are just essential:
Lumbar Support – Something behind your lower back to help keep that nice lumbar curve
Seating Cushion – It can reduce pressure points so you’re less likely to move into a poor posture to compensate for pressure-sore points on the body.
Seating Disc – You can get them on Amazon. It almost looks like a half-a-ball you can sit on top of. It encourages you to engage your core more often. It’s like you’re sitting on one of those nice big fitness balls without it being too distracting for you or your co-workers.
Ergonomic keyboard and mouse – Properly positioning these can reduce strain on the upper back and wrists.
Foam roller – I have a nice 36-inch foam roller at home and at the workplace. When you take breaks you can use it on the floor or wall.
How to Diagnose Back Pain
Of course, the first part of diagnosis involves listening to what your problems are and testing how well you can perform daily tasks. But sometimes imaging is called for. This can identify issues that are hard to spot and confirm our original diagnosis through objective means.
X-ray is going to be looking at the bone structure to look at the alignment and disc spacing. An MRI will look more at the soft tissue and the liquid. So that will be like the discs and the nerves. Each has its place in showing us what we’re looking for.
We’ll get an X-ray if we’re suspecting a bone or joint issue, an alignment issue. An MRI might be taken more if we’re maybe assuming there might be a disc or a nerve irritation going on.
If your back pain is paired with nerve pain, then a nerve conduction velocity test or an NCV test might be done by your primary care doctor as well. Other things could be a CT scan and blood work if there are other suspecting causes for your back pain.
Best Treatments for Back Pain
Now, I always get the question of what are the best treatments for back pain and there are many different types of treatments out there. But there are some clear winners.
Chiropractic Care seems to be at the very top of that. Most types of back pain respond well to chiropractic care over a long time window. Most back pain is due to misalignment of the bones and other connected structures—something chiropractic care can fix over a series of sessions.
Acupuncture
Acupuncture helps by addressing muscles and nerves. In combination with chiropractic care, they address the whole musculoskeletal system.
It’s important to note that neither chiropractic nor acupuncture is a quick fix. They take longer than your traditional or conventional forms of care but offer a more long-term solution because you’re treating the cause.
For this reason,if back pain is severe and causing significant disability, some people choose to receive back pain injections or oral medication while working on the root cause.
Combining holistic treatment with conventional back pain treatment can be very effective. This is called Complementary Medicine or Complementary Treatment. If this is the route you want to go, you’d need to also talk to your primary care doctor.
TENS
A (Transcutaneous Electrical Nerve Stimulation) or TENS unit is one holistic method that can provide some more immediate relief. Although IT IS temporary, so it’s important to also work on correcting what’s behind your back pain symptoms.
Soft Tissue Work
Hands on soft tissue work, such as Active Release Technique and Graston, is also very complementary to both Chiropractic and Acupuncture Care. It can loosen up physical tension and reduce the impact of psychological stress so that your body is in a better state to heal.
Over-the-Counter Medicine
If you choose not to request pain injections or prescription medications from your primary care physician, you still have some options for instant relief. Temporarily, you can take OTC pain medications when you need them.
But even OTC medications shouldn’t be taken long-term. That’s because they can cause hearing and liver damage among other concerns, so it’s important to keep your chiropractic appointments. That way, you’ll not need those medications long.
OTC back pain medications include Advil, Tylenol, Aleve, etc. These are also anti-inflammatory, which can support the healing process. You may choose to pair them with a prescription muscle relaxer.
Steroid Injection
If your back pain is very severe, your doctor may even suggest getting a back pain injection, such as a steroid injection (corticosteroid injection). Back pain medication can be very effective at taking care of the immediate problem, so you can work on fixing it long-term.
Injections can be very beneficial. In fact, they really give you pinpoint relief in the area where you’re feeling the most amount of pain. However, again, long-term use can cause known medical side effects.
Other Back Pain Treatment Options
Sometimes it’s necessary to get surgery.
We want to do everything possible to avoid that. And that’s why I do what we do as a holistic health clinic. I don’t want you to feel like you have to take your last resort and have surgery. Often back surgeries work by limiting how your back can move, which can cause a lot of discomforts, disability, and the need for lifelong pain medication, so this is not something you don’t want if you don’t have to.
I work with patients who are trying to avoid surgery. Together, in most cases, we can keep you from getting to that point.
To prepare for a low back pain consultation at our clinic follow this back pain appointment checklist:
List out any medications you’re taking, including over-the-counter and herbal or homeopathic remedies.
Write down any solutions you’ve tried and how they worked. How often were you doing these things and for how long did you try this? Did you experience some relief, temporary or partially?
Do you have an idea what caused your back pain? Did it start suddenly or has this been gradual?
How does it affect your daily life? Are you struggling at work or sleeping? Maybe you can’t pick your child or grandchild up anymore? Or you had to give up a hobby you love. If you’ve lost something due to back pain, one of my goals is to help you get back what you’ve lost.
Wear loose-fitting clothes. So avoid jeans or a thick sweater, because we want to make sure that we have access to different parts of your body, especially if it’s your back. We want to make sure we have access to your back. But, also, we want to make sure that you’re comfortable as we’re having you move around during your session.
We’ll ask for some information ahead of time so the visit goes smoothly. Your appointment may last 30 minutes to an hour, depending on the severity of your back pain.
Possible Imaging
We may want to take imaging. So, we will refer you for maybe either an X-ray or an MRI, as discussed earlier, depending on what we may think your back pain is due to or what your cause might be.
Now, if imaging is necessary, that doesn’t mean that we cannot start treatment right away. It just really is on a case-by-case basis.
Consultation and Orthopedic Exam
So, at your appointment, we’ll do the consultation and an orthopedic examination. So, muscle testing. This involves pushing in the areas that you feel are painful, so we can get a better idea of the severity of your pain and where it is precisely.
Range of Motion and Ability
We’re going to have you moving around to test your range of motion. Can you bend forward? Can you extend backward? Are you able to pick an item off the ground? Are you able to get on our chiropractic table easily?
Treatment Plan & Possible First Treatment
If we do feel like you’re a good candidate for our therapy, we’ll discuss a personalized treatment plan.
At our clinic, we have several tools and techniques that work well for different types of back pain.
Chiropractic adjustments
Dry needling to soften up muscles and soft tissues
Acupuncture to reduce soft tissue dysfunction and restore balance in the musculoskeletal system
Nutritional intervention
Home exercise
Shockwave Therapy, to reduce inflammation
Laser Therapy, to reduce inflammation or quickly alleviate more severe pain
Soft tissue work, such as Active Release Technique and Graston
If more cutting-edge technologies like laser and shockwave therapies are warranted for your back pain, we will definitely let you know on your first visit.
In most cases, we’ll be able to begin your first chiropractic treatment during your initial appointment.
And by the end of your visit, you’ll have a pretty good idea of what it’s going to take to get your type of back pain better and what that looks like in terms of a care plan.
Getting Back Pain Relief
We look forward to seeing you at our San Francisco clinic soon. Look out for Truspine. Schedule your first consultation including your first treatment.
Many of you might have experienced back pain in your life at least once. Being an unpleasant situation, we try to eliminate it as soon as possible. Today, we will know about types of back pain conditions and Chiropractic Treatment for back pain relief.
Back Pain and its Types
We can separate back pain into two broad categories: upper back pain and lower back pain. Doctors consider upper or mid back pain as one part and the other one as lower back pain. Both types of back pains require different treatments.
Some of the specific back pain issues include facade syndrome, disc herniation, lumbar sprain strain, day-to-day backaches due to sitting for a long time, sleeping incorrectly, and other reasons. These issues are treated differently with chiropractic or acupuncture techniques.
Chiropractic Treatment for Back Pain
The majority of the people suffering from back pain want relief from it and hence choose chiropractic treatment. It is a non-surgical treatment that focuses on spinal manipulation and mobilization. The theory behind this treatment is that the proper alignment of the spine, muscles, and surrounding structure enables our body’s self-healing process without medication or surgery.
Chiropractic treatment is an alternative method for patients suffering from pain in their joints, muscles, connective tissues, bones, and tendons. This treatment uses the manipulation technique to restore the mobility of joints that get restricted due to tissue injury caused by some reasons.
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Patients suffering from back pain have two primary options: visit a regular doctor or go to the chiropractor. There is a difference between a regular doctor and a chiropractor because the regular doctor falls under conventional medicine, and the chiropractor comes under holistic medicine.
In conventional medicine, doctors prescribe a combination of muscle relaxers, pain relievers, and inflammatory reducers. These medicines usually help the patient manage the pain, but they do not necessarily cure it. At the same time, chiropractors go to the root of the problem, which can be a stuck joint, a muscle sprain, or a strain that they focus on.
How does Chiropractic Treatment work on Back Pain?
There are a few different ways in which chiropractors treat the back pain of patients. The use of chiropractic adjustment for specific joints is one of these ways. HVLA technique or high-velocity low amplitude thrust technique is used to unstuck the particular joint. To identify these sticky joints, expert chiropractors use the feel or touch approach.
The other techniques used by chiropractors include the Graston Technique, which is a soft tissue technique. They also use the active release technique, which involves manual therapy. Knowing where the inflammation has formed and which joints are stuck is important for this Treatment. Chiropractors use the palpation technique for this purpose. Once they are aware of the root cause to focus on, the treatment is provided to the patient accordingly.
To get to the root cause of pain and discomfort, schedule an initial consultation, including a comprehensive evaluation and first treatment.
Number of sittings and duration required for Treatment-
This is a major concern for almost all patients with back pain. Most patients want to recover soon so that they can enjoy their life again. The number of sittings required for treating back pain and the duration of recovery differs from person to person. The reason behind this is the severity, and the delay in starting the treatment is different in each case.
Chiropractors try to provide relief from back pain at the earliest. In the case of chronic back pain, the time required for recovery is more than the general backache. The number of sittings needed is more in such cases. Some people have an assumption that they have to visit a chiropractor for a lifetime, which is wrong. You can stop the treatment once you feel the relief and the chiropractor gives you some exercises for a future course.
Advantages of Chiropractic Treatment for Back Pain-
Chiropractic treatment provides you with many health advantages and relief from back pain. Some of the chiropractic benefits are as follows-
Relief from neck pain and back pain-
Chiropractic treatment relieves patients suffering from back pain and neck pain. Chronic pain takes time to recover, but this treatment helps to achieve good results.
Non-surgical treatment-
Chiropractic treatment is a non-surgical option available for back pain and joint pain patients.
Help in treating Scoliosis-
The abnormal curvature developed in the spine is known as Scoliosis. This causes abnormal posture and back pain. Chiropractic treatment helps in treating patients with Scoliosis.
Relief for patients with Sciatica-
The sciatic nerve gets damaged due to some pressure and causes severe pain from the lower back to the legs. This condition is referred to as Sciatica. Chiropractic treatment provides relief to patients with Sciatica.
Helps in reducing inflammation-
Chiropractic treatment reduces inflammation and provides relief to patients.
Helps in joint pain and muscle tension-
After getting chiropractic treatment, people suffering from joint pain and muscle tension experience relief.
Improved athletic performance-
This benefit is more inclined towards the sportspeople or athletes. Chiropractic treatment improves the performance of sportsmen and athletes.
Side effects of the Treatment-
Like other therapies, some patients experience side effects after having chiropractic treatment sessions. These side effects include extra soreness in the area of pain, inflamed muscle, and pushback in the joint. In such cases, chiropractors always recommend at-home palliative care. It includes stretching and icing, which helps manage pain after treatment sessions.
Conclusion
Now we have understood the concept of chiropractic treatment and how it provides relief for back pain. Being a non-surgical treatment, it avoids further health issues. Thus, we can say that- ‘Chiropractic treatment is a Blessing for patients suffering from back pain.’
To get to the root cause of pain and discomfort, schedule an initial consultation, including a comprehensive evaluation and first treatment.
According to the American Chiropractic Association, up to 80% of the population will experience low back pain at least once in their lifetimes. Therefore, finding specialized back exercises can diminish the suffered symptomatology. The following exercises are most recommended for people with debilitating back pain. However, for people with moderate or severe back pain, we recommend a San Francisco Chiropractor‘s assessment first.
Proper lifting technique means keeping the load close, bending at your knees and hips instead of your waist, keeping your back straight, and letting your legs do the work.
1Plan the lift. Check the weight and clear your path.
2Get close. Stand near the object with your feet shoulder-width apart.
3Bend your knees and hips. Squat down and keep your back straight.
4Brace. Grip with both hands and tighten your stomach muscles.
5Lift with your legs. Rise slowly, breathe out, and keep the load close to your body.
6Turn with your feet. Never twist your back. Squat to set the object down.
Bending at the waist does not prevent back strain. It is one of the most common causes of it. Squat with your knees and hips instead.
Left: knees and hips bent, back straight, load close. Right: bent at the waist with a rounded back, which puts the load on your spine.
Why it matters
Why proper lifting techniques matter
Many people injure their backs while bending or lifting objects in the wrong way. A survey by the American Physical Therapy Association reports that nearly two-thirds of Americans experience low back pain, and nearly half of the cases are due to improper bending and lifting techniques.
As we get older, we are more likely to hurt our back while bending or lifting to put something up or down. The reason is that as we age our muscles and ligaments become less flexible. Past injuries of the muscles, ligaments or spinal disks also make us more prone to a back injury. Along with back pain, improper lifting technique can lead to arm pain and leg pain, and can cause acute injury with serious long-term effects.
The good thing is that these injuries are avoidable. All you need to do is learn and practice proper lifting and bending techniques.
The sad thing is that most people are aware of this, but rarely perform these techniques. They are ready to risk injury instead of taking the time to perform lifting activities properly.
The importance of safe lifting techniques cannot be understated, so here you will find essential tips to help you protect your spine from painful and unnecessary injuries.
The basics
What Is Safe Lifting and Bending?
Often, safe lifting emphasizes protecting the back. But the approach is more comprehensive and includes several main focuses.
Know your limit
First and foremost, be aware of your lifting limit and try to stay within it. To prevent injury, don’t lift items that are too heavy for you.
Protect your back
The next crucial component is protecting the back, or more precisely, the joints of the spine. Proper lifting techniques and strategies decrease the risk of injury.
Mind your knees and feet
Consider the strength, mobility and position of your knees and feet. Depending on the size and weight of the item, foot placement and knee and hip alignment should be taken into consideration.
Your limit
How Heavy Is Too Heavy?
It is important to know how much you can safely lift. No one can give you a precise weight, but think about how much you have lifted in the past and how easy or hard that was and you’ll have your answer.
Weight has a big impact on the risk of a back injury, but on its own it is not the whole story. Even if you don’t lift heavy objects, you can still get an injury. If you are not careful, you can strain your back lifting something as light as a pen.
According to the Center for Construction Research and Training, other factors that determine the risk include:
How often you’re lifting something
Bending and twisting while lifting
Whether you hold an object away from you while lifting
How high you’re lifting an object
How long you lift or hold the object
Back belts do not decrease the risk of injury. Many people wear a back belt or back support when lifting, but according to research, back belts do not decrease the risk of a lifting injury, so they are not recommended. Instead of relying on a belt, use good lifting technique and only lift objects you would lift without one.
Stand as close as possible to the object you are lifting
Hold the object as close as possible to your body
Bend at your knees, not at your waist or back
Lift slowly, using the muscles in your hips and knees
Keep your shoulders in line with your hips
To change direction, move your hips and shoulders in unison
Tighten your stomach muscles as you lift the object up or lower it down
Squat as you set the object down, using the muscles in your knees and hips and keeping your back straight
Always use both hands
DON’Ts
Do not bend at your waist. Squat instead, using the muscles in your knees and hips
Do not bend forward as you stand up with the object
Do not twist your back while you bend to reach the object, lift the object, or carry the object
Avoid rapid twisting of the spine
Do not hold your breath while you lift an object. Exhaling is the proper technique to use
Do not use a partial grip on an object
Do not obstruct your vision with the object you are carrying
Step by step
Correct Lifting Position and Technique
To properly perform lifting and bending techniques, try following these steps:
1Plan ahead before lifting. Knowing what you’re doing and where you’re going will prevent awkward movements while holding something heavy.
2Lift close to your body. You will be a more stable lifter if you hold the object as close to your body as possible.
3Keep your feet shoulder-width apart. This, along with taking short steps, gives you a solid base of support, which is very important while lifting.
4Bend your knees and hips and keep your back straight. Raise and lower yourself to the ground by bending your knees rather than bending at the waist.
5Tighten your stomach muscles. This helps you hold your back straight and prevents excessive force on the spine.
6Lift with your legs. This is one of the most important points. Don’t forget it.
7Look slightly upward. This helps you maintain a better position of the spine and keep your back straight.
8Don’t twist or bend. Turn your body as a whole. If you need to change direction, stop, turn in small steps, and then continue walking.
9If the object is too heavy, get help.
Even with furniture, the setup is the same: get close, bend your knees and hips, and lift with your legs.
To find out if you are a victim of improper lifting and bending and get to the root cause of pain and discomfort, schedule an initial consultation, including a comprehensive evaluation and first treatment.
What goes wrong
Improper lifting: the three mistakes behind most injuries
Poor lifting posture usually comes down to one of three habits, and they often happen together.
1Bending at the waist. Rounding forward with straight legs puts the load on your low back instead of your hips and thighs.
2Twisting while holding the load. Bending and twisting at the same time is especially hard on the discs in your low back. Move your feet instead.
3Holding the load away from your body. The farther an object is from your spine, the more force your low back has to resist. A light box at arm’s length can strain your back more than a heavier one held close.
Reaching down with straight legs is a common lifting mistake, especially on moving day.
What improper lifting can lead to
Muscle strains and ligament sprains in the low back, the most common lifting injuries
Sciatica, pain that travels from the low back into the leg
Neck, shoulder and arm strain from carrying loads away from the body
Match the lift to the load
Types of lifts and when to use them
Basic lifting techniques are not one size fits all. The right choice depends on the size, weight and position of the object.
Squat lift
Your go-to for heavier objects you can get close to. Feet wide, squat down, back straight, and lift with your legs.
Partial squat lift
For small, light objects with handles near knee height. Rest one hand on your thigh or a table for support and bend your knees and hips part of the way. Not for large objects.
Golfer’s lift
For very light items on the floor. Hold on to something stable, hinge at the hips, and let one leg extend straight behind you as a counterbalance.
Tripod lift
For moderately light objects without handles. Lower one knee to the floor beside the object, slide it up onto your thigh, hold it close, then stand.
Team lift: for anything large, awkward or too heavy. Agree on the route first and have one person call the lift.
Beyond the lift
How to bend and carry properly
Proper bending techniques
Back strain does not only come from heavy lifts. Small, repeated bends add up too. For everyday tasks like loading the dishwasher, gardening or tying your shoes:
Hinge at your hips with soft knees and keep your back long
Drop to one knee for low tasks instead of bending over
Put one foot up on a step to tie your shoes
Rest one hand on a counter or your thigh for support
Proper carrying techniques
Hold the load between your waist and chest with your elbows close to your sides
Take short steps and keep a clear view ahead
Split heavy loads into two even loads, such as a bag in each hand
Set the load down and rest before you get tired
Use a cart or dolly whenever you can
Use a step stool for anything above your shoulders instead of reaching
Lifting at home and at work
Moving day
Pack smaller boxes, put heavy items in the smallest ones, and take breaks. Form slips when you are tired, so stop before you are worn out.
Kids and car seats
Squat down to pick up a child, and step close to the car rather than twisting in from the side.
Warehouse and delivery work
Store heavy items at waist height when you can, and use carts, pallet jacks and team lifts.
Lifting patients
Nurses and caregivers should use lift equipment, transfer aids and a second person whenever possible, and follow their facility’s safe patient handling training.
Prevention
Build the strength to lift safely
Good technique is easier when your legs, hips and core are strong. A few simple exercises, two or three times a week, can help you hold a safer position:
A good deadlift setup uses the same pattern as a safe lift: hips low, back flat, load close.
Bodyweight squats to train your knees and hips to do the work
Hip hinges to learn to bend without rounding your back
Glute bridges to strengthen your hips
Side planks and bird dogs to help your core support your spine
If any of these cause pain, stop and have it checked before you continue.
Already hurting?
Hurt Yourself Lifting in San Francisco?
Lifting injuries cluster in a few groups, and we see all of them: movers and warehouse staff, nurses and care workers lifting patients, parents of toddlers, and people who sit at a desk all week and then move apartments on a Saturday. The pattern is almost always the same. A back that has not been loaded in months gets asked to do something heavy in a single afternoon.
If you have already felt something go, do not wait it out. A strain treated in the first week is usually a far shorter problem than one you have spent a month compensating around, because the compensating is what turns a local injury into a pattern. Our back pain guide covers what is likely going on.
What to do if you felt something go
1Stop lifting for the day.
2Stay gently active. Short walks are usually better than bed rest.
3Use ice or heat, whichever feels better.
4Avoid the movement that hurt you until you have been checked.
Get emergency care if you have numbness in your groin or inner thighs, lose control of your bladder or bowels, or develop weakness in your legs.
Stand close to the object with your feet shoulder-width apart, bend your knees and hips while keeping your back straight, tighten your stomach muscles, grip with both hands, and lift slowly with your legs while holding the object close to your body. Turn with your feet instead of twisting.
What are safe lifting techniques?
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Know your limit, plan the lift, keep the load close, bend at the knees and hips, keep your back straight, avoid twisting, use both hands, and get help or use a cart when something is too heavy or awkward.
Should you bend at the waist when lifting?
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No. Bending at the waist does not prevent back strain. It shifts the work onto your low back and is one of the most common causes of lifting injuries. Squat using your knees and hips instead.
Should your knees be bent when lifting an object?
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Yes. Bend your knees and hips to lower yourself to the object, and straighten them to rise. This lets the large muscles of your legs and hips do the work. Bend your knees the same way when you lower an object.
What is the correct posture for lifting?
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Feet shoulder-width apart, knees and hips bent, back straight, chest up, shoulders in line with your hips, eyes looking slightly upward, and the load held close to your body. The step by step guide above walks through each part.
What are the 6 steps for proper lifting?
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Plan the lift, get close with your feet shoulder-width apart, bend your knees and hips, brace with both hands and your stomach muscles, lift with your legs while keeping the load close, and turn with your feet instead of your back.
Should you breathe out when lifting?
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Yes. Do not hold your breath while you lift. Breathe out as you rise.
What is the partial squat lift used for?
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Small, light objects with handles that sit around knee height. It is not meant for large objects. Use a full squat lift or a team lift for those.
Can improper lifting cause a herniated disc?
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It can. Repeated bending and twisting under load stresses the discs in your low back, and a single bad lift can bring on symptoms in a disc that is already worn. Learn more about disc herniation treatment.
Do back belts prevent lifting injuries?
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According to research, back belts do not decrease the risk of a lifting injury, and they are not recommended. Rely on good technique, and only lift objects you could lift without a belt.
How long does a lifting strain take to heal?
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Many mild strains settle within a few days to a few weeks, but it varies from person to person. If your pain is not improving after a few days, or it travels down your leg, get it checked.
When is back pain after lifting an emergency?
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Get emergency care if you have numbness in your groin or inner thighs, lose control of your bladder or bowels, or develop weakness in your legs. These symptoms need same-day medical attention.
Medically reviewed by Dr. Supreet Shah, DC, MS, CCSP, chiropractor and founder of TruSpine San Francisco.
This article is for general information and is not medical advice. Individual results vary. If you have a back injury or new symptoms, get a professional evaluation.
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