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The Ultimate Back Pain Relief Tips Blog

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

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. 

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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

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

Causes of Back Pain for Police Officers

Posted by Dr. Jeff Winternheimer D.C. on Mon, Oct 28, 2013 @ 04:52 PM

Studies have shown that 62 percent of police officers suffer from low back pain, with only 8 percent having had back pain before joining the force.  At Illinois Back Institute we specialized clinical organization dedicated to managing back pain through revolutionary non-invasive, non-surgical and natural treatment methods.

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Topics: Back Pain Tips, Common Causes of Back Pain, how to avoid back pain while running, tips for back pain, causes of back pain, no more back pain

How to Lift Pumpkins Without Hurting Your Back on WCIU’s You & Me This Morning

Posted by Dr. Jeff Winternheimer D.C. on Wed, Oct 23, 2013 @ 10:21 AM

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Topics: Back Pain Tips, illinois back pain, Back Pain, back pain relief tips, tips for back pain, lifting

Traveling and Back Pain – WCIU’s You & Me This Morning

Posted by Dr. Jeff Winternheimer D.C. on Wed, Jul 17, 2013 @ 02:06 PM

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Topics: traveling and back pain, Back Pain Tips, tips for back pain, avoid back pain, flying with back pain

Dr. Jeff on WCIU’s You & Me This Morning – Back Pain & Gardening

Posted by Dr. Jeff Winternheimer D.C. on Thu, May 16, 2013 @ 10:10 AM

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Topics: back pain and gardening, summer back pain tips, Back Pain Tips, back pain relief tips, tips for back pain

Tips For Back Pain – Breathing

Posted by Dr. Jeff Winternheimer D.C. on Tue, Apr 16, 2013 @ 03:24 PM

Surprisingly, breathing the wrong way can actually cause or perpetuate your back pain. Many of us don’t even realize that we are breathing incorrectly in the first place. In our culture we tend to try and hold our stomachs in which is causing us to breathe incorrectly. If you breathe in and your expanding your ribcage you’re breathing is wrong. It is important to breathe through your diaphragm. Here are some tips on how to breathe correctly to avoid back pain.

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Topics: Back Pain Tips, back pain relief tips, tips for back pain, breathing and back pain

Avoid Back Pain While Exiting Your Car

Posted by Dr. Jeff Winternheimer D.C. on Fri, Apr 12, 2013 @ 03:42 PM

Just like when you are getting out of your chair there is a right and wrong way. Certain ways you twist and move while getting out of your car can put stress on your spine causing back pain. If you move too quickly while exiting this can also add extra pressure on your discs. Move at a comfortable rate for you.

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Topics: driving with back pain, how to avoid back pain while getting out of the ca, Back Pain Tips, tips for back pain, avoid back pain