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The Ultimate Back Pain Relief Tips Blog

Six resources you must have if you suffer from back pain.

Posted by Dr. Jeff Winternheimer D.C. on Tue, Sep 23, 2014 @ 04:44 PM

When I suffered with back pain I learned thousands of lessons.  Many of these lessons were learned when I was "the patient". It was easy for me; I learned what helped and what didn't because I had the pain.  I have also, over the years, learned from all my patients. We have had over 20,000 patients in our 20 years of being in business, and each patient teaches us something new. I have learned from other doctors and learned from my staff, and I continue to learn more every day. 

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Topics: back pain and diet, back exercise, back pain relief, back pain remedies, Back Pain, Stretches, sciatica exercises treatment, back pain diet, back pain exercises handout, back pain relief tips, sciatica exercises, back pain solution, tips for lower back pain

Back and Neck Pain Relief: Ice versus Heat?

Posted by Kristina Wert on Mon, Jun 16, 2014 @ 12:12 PM

 

Fire and Ice

“Some say the world will end in fire,

Some say in ice.

From what I’ve tasted of desire

I hold with those who favor fire.

But if it had to perish twice,

I think I know enough of hate

To say that for destruction ice

Is also great

And would suffice.”

-       ROBERT FROST

Still confused? You should be, for this is an absolutely esoteric, willy-nilly response to the question of using ice or heat to relieve back pain. Hopefully, the remaining entry will clarify some of the basics when utilizing ice or heat for pain relief.

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Topics: back pain relief, back pain remedies, Back Pain Tips, Back Pain, back pain relief tips

11 New Mommy Tips for Back Pain After Delivery

Posted by Dr. Jeff Winternheimer D.C. on Wed, Apr 02, 2014 @ 11:17 AM

Congratulations! Your nine-month pregnancy journey has resulted in meeting your adorable little one (and hearing his or her adorable set of loud lungs). You probably envisioned how much time you’d spend rocking, feeding and carrying your infant. What you probably didn’t expect back pain after delivery.

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Topics: Back Pain Tips, back pain relief tips, tips for back pain, back pain and pregnancy, back pain after delivery

8 Back Pain Relief Tips While Jogging

Posted by Dr. Jeff Winternheimer D.C. on Fri, Mar 21, 2014 @ 02:28 PM


It is important for joggers to learn to work out in a way that avoids injury to the back muscles and spine. If you run, jog or engage in other high-impact exercise that puts stress on the spine, then it is especially important to start preventative methods. 

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Topics: Sports Injury, jogging, back, Back Pain Tips, Back Pain, back exercises, back pain relief tips, muscle weakness, exercises for lower back pain

6 Tips to Preventing Back Pain Through Proper Posture

Posted by Dr. Jeff Winternheimer D.C. on Tue, Mar 18, 2014 @ 01:49 PM

Proper posture is something talked about very frequently by today's health experts. It is said that improving your posture is necessary for a healthy lifestyle, but to what extent is this true? Although improving posture can benefit anyone willing to commit to it, there are certain groups of people who experience the benefits more profoundly; those who experience chronic back pain are one of these groups. Bad posture can be an underlying cause of back & neck pain, and sometimes the solution to your pain can be as simple as improving your posture.

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Topics: back pain treatment, general back pain, neck pain, Back Pain Tips, Back Pain, proper posture, how to correct posture, back pain relief tips, tips for back pain

What Are Some Anti-Inflammatory Foods for Back Pain Relief?

Posted by Dr. Jeff Winternheimer D.C. on Fri, Feb 07, 2014 @ 12:25 PM

If you suffer from back or neck pain, a change in your diet can make a world of a difference. Anti-inflammatory foods will reduce back aches while improving your overall health. Let's take a closer look at some speific foods have this quality.

Inflammation occurs in the human body when one consumes an excess of processed foods containing omega 6 fatty acids and too few foods containing omega 3 fatty acids. One of the main culprits is fast food. If too much fast food and processed food is consumed and not counter balanced with omega 3 rich foods then your back will likely throb in pain. Eating in large quantities is also problematic as it increases short term inflammatory markers. It is best to graze, meaning eat small portions throughout the day. You'll have less aches and pains and you'll boost your metabolism at the same time.

Plants contain anti-inflammatory natural chemicals called phytochemicals. Be sure to mix in dark leafy greens with each lunch and dinner.  You can also load up on Mediterranean style foods like hummus, beans, extra virgin olive oil an olives. These are known to reduce inflammation and boost longevity, as proven by the long life spans of the Greek population.

The best anti-inflammatory food on the market is cold water wild fish. You can also obtain anti-inflammatory omega 3 qualities from fish oil pills. When grocery shopping, select raw oysters, red wild sockeye, sardines, herring, wild salmon and anchovies. In the spirit of the Mediterraneans, use olive oil to cook the fish instead of butter. However, you should not overload your body with omega 3 foods as an overabundance will lead to other health problems.

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While you are at the store pick up some pastured animal meat. Examples are pastured egg yolks, grass fed beef and grass fed lamb. Pastured means that the animals that you are eating (or their by-products) ate high quality grass over the course of their lives. Pastured meat and eggs have anti-inflammatory trans fatty acids. Add some red palm oil to your fish and meat just before serving it. It is full of antioxidants, vitamins and has anti-inflammatory properties. Complete your meal with a vegetable like cauliflower, cabbage or broccoli. Incorporate onions and garlic with your dinners for that extra bit of flavor. Each is considered a top of the line anti-inflammatory food.

While making your lunch and dinner, incorporate the anti-inflammatory spice called turmeric. Aside from helping to ease your back pain, this tasty spice also fights oxidation stress. Ginger contains similar properties and can be used in a wide variety of foods including cookies and oatmeal.

Instead of reaching for potato chips, cheese doodles or other processed foods when snacking, opt for anti-inflammatory foods like walnuts, avocados and peppers. Don't pig out with a sugar and chocolate laden dessert. Opt for blueberries. They head most lists of the tastiest anti-inflammatory foods. Be sure to mix them in with your morning oatmeal, cereal and grits. Berries also have antioxidants that fight cancer.

The overarching theme of an anti-inflammatory diet revolves around the DIY ethos: Do It Yourself. You must learn to grocery shop and cook in a healthy manner while avoiding processed foods. This is time consuming so you'll have to invest yourself and make a serious commitment to eating right. Would you rather spend a few more hours per week cooking in the kitchen in order to have a pain free back? Or would you rather eat poorly, ruin your health and live the rest of your life with a chronically painful back? The choice is obvious. 

pain study functional disc stabilization


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Topics: Back Pain Tips, back pain diet, foods that reduce inflammation, anti inflammatory foods, home remedies for back pain, back pain relief tips, tips for back pain

Chicago Back Pain Tips for the Holidays on WCIU’s You & Me This Morning

Posted by Dr. Jeff Winternheimer D.C. on Tue, Dec 03, 2013 @ 08:26 PM

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Topics: Back Pain Tips, back pain relief tips, chicago back pain, tips for standing on feet all day, back pain specialist chicago, illinois back pain when

Why Does My Back Hurt While I'm Shopping?

Posted by Dr. Jeff Winternheimer D.C. on Thu, Nov 14, 2013 @ 01:08 PM

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Topics: WCIU You & Me This Morning, Illinois Back Institute, Back Pain Tips, illinois back pain, back pain relief tips, tips for standing on feet all day, tips for standing all day

Avoid Back Pain While Raking Leaves on WCIU’s You & Me This Morning

Posted by Dr. Jeff Winternheimer D.C. on Thu, Nov 07, 2013 @ 10:47 AM

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Topics: Back Pain Tips, back pain relief tips, exercises for back pain relief, chicago back pain, avoid back pain, tips for standing on feet all day, raking leaves tips

Back Pain Relief Tips For Traveling – WCIU’s You & Me This Morning

Posted by Dr. Jeff Winternheimer D.C. on Wed, Oct 30, 2013 @ 04:41 PM

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Topics: Back Pain Tips, back pain doctor chicago, back pain relief tips, tips for back pain, back pain doctors in chicago, tips for lower back pain