Back Pain - Mt. Hope Chiropractic

Lower Back Pain Relief: Practical Prevention Strategies

Lower back pain is one of the most common complaints we hear from patients at our Mt. Hope Chiropractic offices. In fact, studies suggest that up to 80% of Americans will experience back pain at some point in their lives. Many of us endure long commutes, shovel heavy snow in winter, or work in industries requiring physical labor or prolonged sitting, making back pain particularly prevalent.

The good news? Many cases of lower back pain can be prevented or managed effectively with the right proactive approach.

Why We’re Vulnerable to Lower Back Pain

Our modern lifestyle creates unique challenges for back health. Consider these factors:

Seasonal activities: From snow shoveling in winter to garden work in spring, seasonal activities put specific demands on our spines
Commuting patterns: Long commutes and extended periods of sitting can strain your lower back
Workplace demands: Our diverse economy means many of us work in settings that challenge our backs, from healthcare professionals to manufacturing employees
Recreational activities: Physical hobbies and weekend activities can sometimes lead to overexertion

Understanding these factors helps us develop targeted prevention strategies.

The Three Types of Back Problems

At Mt. Hope Chiropractic, we approach back pain by considering which of these three issues might be present:

1. Mechanical Problems

When the spine loses its optimal range of motion, pain often follows. This can result from:

Joint restrictions
Muscle imbalances
Poor movement patterns
Previous injuries

2. Functional Problems

These occur when different parts of your body aren’t coordinating properly. For example, if your hip and core muscles don’t communicate effectively during walking, your lower back may compensate, leading to pain over time.

3. Strength Problems

Sometimes, your muscles simply aren’t strong enough for the demands placed on them. This is particularly common among:

Desk workers with weakened core muscles
Healthcare workers who need to lift patients
Warehouse employees moving heavy items
Parents constantly lifting children

Identifying which of these issues is contributing to your back pain allows for more effective prevention and treatment strategies.

Proactive Daily Exercises for Lower Back Health

Based on our experience treating patients throughout Monroe County, we’ve identified several key exercises that can help Rochester residents maintain lower back health. Just 5-10 minutes daily can make a significant difference:

1. Pelvic Tilts (10 reps)

This gentle exercise helps restore proper movement to your lower spine and activates your core:

Lie on your back with knees bent and feet flat
Notice the natural arch in your lower back
Gently flatten your lower back against the floor by tightening your abdominal muscles and slightly tilting your pelvis
Hold for 2-3 seconds, then release back to the starting position
Repeat 10 times

Many of our Penfield patients with desk jobs find this exercise particularly helpful for relieving tension after a long workday.

2. Lower Back Press-Up (5 reps)

This movement helps decompress the lower spine and is especially beneficial for those experiencing stiffness:

Lie face down with your hands positioned near your shoulders, as if you’re going to do a push-up
Keeping your hips on the floor, gently press your upper body up
Only lift as far as is comfortable—this isn’t about reaching maximum height
Hold for 1-2 seconds at the top, then lower slowly
Repeat 5 times

This exercise is particularly helpful for Rochester residents who spend long hours sitting during our cold winter months.

3. Hip Hinge Practice (5 reps)

Learning proper hip hinging is fundamental for back health and injury prevention:

Stand with your feet shoulder-width apart
Place your hands on your hips
Keep your back flat while bending forward from your hips (not your waist)
Feel the movement in your hip joints rather than your spine
Only go as far as comfortable while maintaining a flat back
Return to standing by engaging your gluteal muscles
Repeat 5 times

Mastering this movement can help prevent injuries during everyday activities like gardening, snow shoveling, or picking up items from the floor—all common tasks for homeowners in the Rochester area.

4. Cat-Cow Stretch (5-10 reps)

This gentle movement improves spinal mobility:

Begin on your hands and knees
Inhale as you drop your belly and lift your head (cow position)
Exhale as you round your back and tuck your chin (cat position)
Move slowly between these positions 5-10 times
Focus on feeling the movement throughout your entire spine

5. Bird Dog (5 reps each side)

This exercise builds core stability and coordination:

Start on hands and knees
Simultaneously extend your right arm forward and left leg backward
Keep your back flat and core engaged
Hold for 2-3 seconds
Return to the starting position
Repeat with the opposite arm and leg
Complete 5 repetitions on each side

This exercise is especially beneficial for improving the functional strength needed for activities like hiking and yard work.

Beyond Exercise: Comprehensive Strategies for Back Health

While targeted exercises are essential, a comprehensive approach to back health includes several other factors:

Ergonomic Considerations for Remote Workers

With many companies now offering remote work options, home office setups have become increasingly important. Ensure your workspace supports proper posture with:

A chair that supports your lower back
A desk at the appropriate height
Regular movement breaks (set a timer to stand up every 30 minutes)

Proper Lifting Techniques

Whether you’re shoveling snow or carrying groceries, proper lifting technique is crucial:

Keep the object close to your body
Bend at the knees, not the waist
Avoid twisting while lifting
Ask for help with heavy items

Stress Management for Back Health

The mind-body connection is powerful. Stress can cause physical tension in the muscles supporting your spine. Consider:

Taking regular walks in nature
Practicing mindfulness or meditation
Using breathing exercises during stressful moments
Enjoying cultural activities as mental breaks

Sleep Optimization

Your sleep position and mattress quality significantly impact back health. Consider:

Sleeping on your side with a pillow between your knees
Ensuring your mattress provides adequate support
Using a small pillow under your lower back if you sleep on your back
Replacing older mattresses that have lost their support

When to Seek Professional Care

While these proactive measures can significantly reduce your risk of lower back pain, sometimes professional intervention is necessary. Consider scheduling an appointment at Mt. Hope Chiropractic if:

Pain persists despite your best efforts
You experience numbness or tingling in your legs
Pain is severe or wakes you from sleep
You’ve recently experienced an injury
Your pain limits your daily activities
You’re unsure which exercises are appropriate for your specific condition

Our approach at Mt. Hope Chiropractic combines evidence-based treatments with personalized care. We don’t just treat symptoms—we identify and address the root causes of your discomfort.

The Mt. Hope Chiropractic Difference

At our Penfield and Brighton locations, we take a comprehensive approach to lower back health that includes:

Thorough assessment to identify mechanical, functional, or strength issues
Personalized treatment plans tailored to your specific needs
Education on preventative strategies relevant to your lifestyle
Hands-on care to restore proper function
Guidance on appropriate exercises and activities

Our goal isn’t just to relieve your current pain but to empower you with tools and knowledge to prevent future issues.

Take Action for Your Back Health Today

Don’t wait until back pain interferes with your ability to enjoy your favorite activities. Take a proactive approach to your back health today.

Start by incorporating these simple exercises into your daily routine. Just 5-10 minutes can make a significant difference in how you feel and function.

For personalized guidance and care, schedule an appointment at our Penfield or Rochester office. Our experienced team is ready to help you move better, feel better, and live better.

Book your appointment today. Your back will thank you!

Office Ergonomics: A Rochester Chiropractor’s Guide to Preventing Work-Related Pain

Does your job have you sitting at a desk all day? Are you experiencing shoulder pain, neck pain, or lower back pain? As a Rochester-based chiropractic practice, we often see patients whose pain stems from one of three main sources: mechanical problems, functional problems, or strength problems. Poor office ergonomics can contribute to all three – but with the right approach, many of these issues are preventable.

Understanding Your Pain: A Mechanical Perspective

When patients visit our Penfield or Rochester offices complaining of work-related pain, we start by identifying the root cause. Is it a mechanical problem, where you’ve lost proper range of motion? Is it a functional problem, where certain muscles aren’t coordinating effectively? Or is it a strength issue, where your muscles simply aren’t strong enough for the demands of your daily activities?

Let’s break down how poor office ergonomics can contribute to each:

Mechanical Problems in the Workplace

Poor posture at your desk can restrict your range of motion over time. For example, that forward head posture while looking at your monitor can lead to decreased neck mobility and upper back pain.

Functional Problems in the Workplace

When you sit improperly, your hip and core muscles may not communicate effectively to protect your spine. This poor coordination can lead to compensatory movements that cause pain and discomfort.

Strength Problems in the Workplace

Being in fixed positions for long periods can lead to muscle weakness. If you’re a desk worker spending 8+ hours seated, certain muscle groups may become too weak to properly support your daily activities.

The Role of Professional Care

While proper ergonomics helps prevent these issues, sometimes you need professional intervention. Chiropractic care can address the mechanical and functional aspects of your pain through targeted adjustments and corrective exercises. Massage therapy complements this care by releasing tension patterns and improving muscle function.

Practical Office Ergonomic Solutions for Rochester Professionals

Whether you’re working from home or in an office in Rochester or Penfield, here are key ergonomic adjustments that can help prevent pain:

Monitor Position
- Screen at eye level
- Arm’s length distance
- Centered to prevent neck turning
Chair Setup
- Feet flat on floor
- Knees at 90 degrees
- Lower back supported
- Shoulders relaxed
Keyboard and Mouse
- Elbows at 90 degrees
- Wrists neutral
- Mouse close to keyboard
Movement Breaks
- Stand every 30-45 minutes
- Stretch periodically
- Take short walks

When to Seek Professional Help

Consider visiting a chiropractor if you experience:

Persistent neck pain or back pain
Numbness or tingling in arms or legs
Headaches that worsen during work
Shoulder pain or elbow pain
Hip pain or knee pain

Remember, you don’t need a referral or imaging to visit our practice. We can assess your condition and begin treatment right away, often in the same visit.

Corporate Wellness Solutions

For Rochester and Penfield businesses looking to protect their employees’ health, we offer corporate wellness programs that include ergonomic assessments and workplace wellness education. These programs can help reduce work-related injuries and improve employee well-being.

Taking Action

Don’t wait until pain becomes chronic to address your office ergonomic setup. Whether you need an ergonomic assessment, chiropractic adjustment, or massage therapy in Rochester or Penfield, our team is here to help you create a healthier work environment.

Ready to address your work-related pain? Contact our Rochester or Penfield office to schedule an appointment. No referral needed – we can start helping you feel better today.

Do I Have Sciatica?

By: Phil Bechard, DC

Many patients in our office arrive complaining of back and leg pain. It is hands down the most common reason people call a chiropractor. If it’s bad levels of ouch and affecting your ability to do your normal life stuff, it’s important to get to the bottom of the pain in your bottom.

Sciatica is a condition that involves pain radiating along the sciatic nerve, which runs from your lower back through your hips and buttocks down each leg. Diagnosing sciatica involves a combination of medical history, physical examination, and sometimes imaging tests.

What is difficult is that a lower back problem can cause muscles in the leg to tense and guard, occasionally causing numbness and tingling, similar to sciatica. Attending a consultation with one of our providers will help determine an appropriate diagnosis and plan of care.

Medical History: Your healthcare provider will ask about your symptoms, including the location, nature, and intensity of your pain. They may inquire about activities or positions that worsen or alleviate the pain.
Physical Examination: A physical examination helps your healthcare provider assess your strength, sensation, and reflexes. They may perform specific maneuvers to evaluate for nerve compression or irritation. There are several tests to help more accurately determine what care is most appropriate and what suggestions for at-home care will be the most helpful.
Beyond our capabilities in the office, we may also determine if it’s appropriate to get imaging such as X-ray, MRI, or CT scans. Certain cases may also need a referral to receive EMG or nerve conduction studies. More often than not, you can improve without advanced medical procedures that cost more money.

If you suspect you have sciatica or are experiencing symptoms like lower back pain, buttock pain, or leg pain that radiates down one leg, we are here to help you figure out the next step. A thorough evaluation and developing a personalized treatment plan based on your diagnosis is what will help you get back to what needs to get done faster and with less pain.

Book with Dr. Bechard, DC today by calling 585-445-8584 or online at mthopechiro.com!

Combining the Benefits of Hot Yoga, Pilates, and Cold Plunge: The Ultimate Holistic Wellness Routine?

By: Alex Brydsten, Fitness Studio Manager

In the pursuit of physical and mental well-being, we often find ourselves exploring various avenues of exercise and relaxation. Two practices that have gained significant popularity in recent years are hot yoga (Bikram Vinyasa) and Pilates. Both offer unique benefits for the body and mind, focusing on strength, flexibility, and inner peace. However, when combined with the invigorating practice of cold plunge, the synergy created can elevate the overall experience to new heights.

Hot yoga, practiced in a room heated to around 95-105°F (35-40°C), encourages deep stretching, detoxification through sweat, and enhanced flexibility. The heat allows muscles to relax and release tension, facilitating a deeper range of motion while reducing the risk of injury. Additionally, the intense perspiration during hot yoga sessions aids in flushing out toxins from the body, promoting clearer skin and improved circulation.

Similarly, Pilates emphasizes core strength, stability, and muscular endurance through controlled movements and precise alignment. Pilates exercises target deep stabilizing muscles, promoting better posture, balance, and overall body awareness. The low-impact nature of Pilates makes it accessible to individuals of all fitness levels, offering a gentle yet effective way to strengthen and tone the body.

When these two practices are combined, the benefits are manifold. Hot yoga prepares the body by increasing blood flow to the muscles and loosening tightness, making it easier to engage in the precise movements of Pilates. Meanwhile, Pilates enhances the core strength and alignment necessary for holding challenging yoga poses with stability and control. Together, they create a comprehensive workout that addresses both strength and flexibility, leading to improved overall fitness and well-being.

But what about the cold plunge? Cold plunges, or cold water immersion, involve submerging the body in cold water for a short duration, typically around 5-10 minutes. While it may seem daunting at first, the benefits are numerous. Cold plunges reduce inflammation, promote faster muscle recovery, and boost circulation. The shock of the cold water triggers the release of endorphins, inducing a natural high and reducing stress levels. Additionally, cold immersion has been shown to improve mental clarity and focus, making it an excellent complement to the meditative aspects of yoga and Pilates.

Combining hot yoga, Pilates, and cold plunge creates a holistic wellness experience that benefits and nurtures the body, mind, and spirit. The heat of the yoga studio warms the muscles, preparing them for the precise movements of Pilates, while the cold plunge at the end of the session soothes soreness and promotes recovery. This cycle of heat, movement, and cold immersion creates a dynamic interplay that invigorates the senses and leaves practitioners feeling rejuvenated and balanced.

Reserve your class and cold plunge today at Mt Hope Chiropractic Penfield! 585-445-8605 or schedule online at mthopechiro.com now to see how it benefits you!

Contrast Therapy Benefits

By: Dr. Phil Bechard, DC

In our office, we utilize infrared heat therapy and cold plunge therapy. So why not try both?! Let’s talk about contrast therapy! Contrast therapy involves alternating between hot and cold treatments to provide various health benefits. Several benefits that may result from trying this route of therapy include:

Reduced Muscle Soreness and Inflammation: Alternating between hot and cold temperatures can help reduce muscle soreness and inflammation. The hot phase increases blood flow, while the cold phase constricts blood vessels, promoting better circulation.
Improved Recovery after Exercise: Athletes often use contrast therapy to enhance recovery after intense physical activity. The alternating temperatures may help flush out waste products and decrease muscle fatigue.
Pain Relief: Contrast therapy may relieve certain types of pain, such as joint or muscle pain. The temperature variations can help numb pain receptors and reduce discomfort.
Enhanced Circulation: The hot and cold phases can stimulate blood circulation, leading to better oxygen and nutrient delivery to tissues. Improved circulation is beneficial for overall health.
Improved Joint Mobility: Contrast therapy may increase joint flexibility and mobility. The temperature changes can help reduce stiffness and promote a better range of motion.
Boosted Immune System: Some proponents believe contrast therapy can stimulate the immune system. The temperature changes may activate our natural defense mechanisms.
Stress Reduction: The alternation between hot and cold can have a relaxing effect on the nervous system, potentially reducing stress and promoting a sense of well-being.
Enhanced Lymphatic Drainage: Contrast therapy may help stimulate the lymphatic system, which removes waste products and toxins from the body.

While many people find contrast therapy beneficial, individual responses may vary. Additionally, individuals with certain medical conditions should consult a healthcare professional before attempting contrast therapy, as it may not be right for everyone. Call our Penfield office at 585-445-8605 or schedule a session online at mthopechiropractic.com to see how it benefits you!

Falling asleep faster and staying asleep longer

By Dr. Cody Arthur, DC

In the hustle and bustle of modern life, achieving a good night’s sleep can sometimes feel like an elusive dream. Many individuals turn to various remedies to enhance their sleep quality, and one mineral that has gained attention for its potential sleep-promoting benefits is magnesium.

Research suggests that magnesium may contribute to improved sleep by helping to regulate the body’s stress response system. Stress and anxiety can often be major contributors to sleep disturbances, and magnesium’s calming effect on the nervous system may help ease these issues, promoting a more relaxed state conducive to sleep.

Additionally, magnesium plays a role in the production of melatonin, a hormone that regulates the sleep-wake cycle. Adequate levels of magnesium may help the body produce and release melatonin at the right times, supporting a natural and healthy sleep rhythm.

While magnesium can be obtained through various foods such as leafy green vegetables, nuts, and whole grains, some individuals may choose to supplement their intake to ensure they meet their daily requirements. A popular form of magnesium taken is magnesium citrate, which is widely available where supplements are sold.

In conclusion, for those seeking natural ways to enhance their sleep quality, exploring the potential benefits of magnesium may be worthwhile.

What is the healthiest position to sleep?

By Dr. Phil Bechard, DC

A common question in our office is what sleeping position is best? A simple question, but a greatly varied answer! The best sleeping position can vary from person to person, as individual comfort and health conditions play a role. However, some general guidelines can help you find a sleeping position that promotes good spinal alignment and reduces the risk of discomfort or pain:

Back Sleeping:
- This position is the most recommended as it helps maintain a neutral spine alignment.
- Place a pillow under your head and another under your knees to support the natural curve of your spine. For most, the head pillow should promote some small lift in the curve of the neck, with a drop for the head.
- It may help reduce the risk of developing back or neck pain.

Side Sleeping:
- If you’re a side sleeper, draw your legs slightly toward your chest and place a pillow between your knees to align your spine.
- Use a supportive pillow that maintains the neutral position of the neck and head. This is usually a thicker pillow that a back or stomach sleeper would desire.
- This position can be beneficial for people with snoring issues or mild sleep apnea.
Stomach Sleeping:
- While stomach sleeping can be comfortable for some, it usually leads to neck and back pain for most in the long run.
- If you prefer this position, use a thin pillow or none at all to minimize strain on your neck.
- Consider trying other positions if you experience discomfort.

Avoid Twisting or Curling:
- Try to avoid sleeping in a twisted or curled-up position, as this can strain your spine and lead to discomfort.
- Maintain a straight and neutral alignment from head to toe.

Remember that personal comfort plays a significant role in choosing the best sleeping position. If you’re having specific problems with your sleep, in particular pain getting to bed, pain waking up, or pain when moving in bed, we would advise making an appointment in our office and getting back on the right track!

What pillows should I buy for my bed?

By Dr. Rupina Khanna

Using a proper cervical pillow is crucial from a chiropractic perspective as it plays a significant role in maintaining the natural alignment of the spine, particularly the cervical spine or as we call it in simple terms, the neck region. The cervical spine has a gentle curve, and sleeping with improper neck support can lead to misalignment, muscle strain, and discomfort. A well-designed cervical pillow provides adequate support to the neck and helps keep the spine in a neutral position during sleep. This neutral alignment not only aids in preventing neck pain by allowing the neck muscle and ligaments to rest but also contributes to overall spinal health.

We as chiropractors often recommend the use of cervical pillows to our patients as part of our treatment in addressing musculoskeletal issues. By supporting the natural curvature of the neck, these pillows help alleviate stress on the spinal discs and nerves. This can be particularly beneficial for individuals who suffer from conditions like cervical spondylosis, herniated discs, or chronic neck pain. Additionally, using a proper cervical pillow promotes proper posture and reduces the likelihood of waking up with stiffness or soreness in the neck and upper back, contributing to a more restful and rejuvenating sleep.

Incorporating a cervical pillow into one’s sleep routine also complements chiropractic adjustments by providing ongoing support to the spine. It becomes an essential tool in assisting the prevention and management of neck-related issues, fostering long-term spinal health and overall well-being. As a result, individuals under chiropractic care are often advised to invest in a quality cervical pillow to optimize the benefits of their treatment and promote a healthier sleep posture.

Trigger Point Therapy: What is it?

In the realm of muscle discomfort, trigger points are small knots that can cause significant pain and restricted movement. Chiropractors can play a crucial role in treating trigger points and providing relief for those struggling with muscle tension and pain.

Trigger points are localized areas of muscle spasm or tension that can lead to pain and dysfunction. They can develop due to factors like overuse, poor posture, or muscle imbalances. When left untreated, trigger points may contribute to chronic pain and reduced flexibility. Chiropractors utilize a holistic approach to healthcare that aims to address any imbalances that may contribute to trigger points.

One of the ways chiropractors treat trigger points is with spinal and extremity adjustments. Chiropractic adjustments aim to relieve pressure and restore range of motion loss. This can have a positive impact on trigger points, especially those related to the spine and extremities.

Chiropractors can utilize soft tissue techniques in their treatment plans. These techniques involve applying targeted pressure to the affected muscles, releasing tension, and promoting blood flow to the area. This can help break down trigger points and alleviate associated pain.

Poor posture is a common contributor to trigger points. Chiropractors educate patients on proper ergonomics and posture to prevent the recurrence of trigger points. Simple lifestyle adjustments recommended by chiropractors can have a lasting impact on muscle health.

Chiropractors often prescribe specific exercises and stretches to address muscle imbalances and prevent the formation of trigger points. These tailored exercise plans aim to improve strength, flexibility, and overall musculoskeletal function.

Chiropractic care provides a unique and comprehensive approach to treating trigger points in muscles. By utilizing chiropractic adjustments, soft tissue techniques, and incorporating lifestyle changes, chiropractors contribute to the overall well-being of their patients. If you are seeking a holistic solution to trigger points and persistent muscle pain, consulting with a chiropractor could be a step toward unlocking relief and improving your quality of life.

Shoulder Pain Causes and Treatment

By. Dr. Phil Bechard, DC

Reaching for your phone on your nightstand in the morning, putting a shirt on, throwing a ball with your children, making a meal, this is just a small list of the incredible amount of everyday activities we do that involve the shoulder, and pain in this area can have a huge impact on many things that we take for granted. 30% of adults experience shoulder pain in any given month. If you are suffering from shoulder pain you may want to consider consulting with a chiropractor. There are many ways that a chiropractor can help with your problem, one of the largest techniques utilized being manual therapy.

Manual therapy isn’t just one therapy technique — it’s an entire category. Techniques that fall into this category involve therapy using their hands to manipulate or mobilize joints and soft tissue. This category of therapy can offer many benefits for shoulder pain treatment, including:

Reducing the pain of your shoulder issue
Decreasing the amount of inflammation in your shoulder
Increasing the range of motion in your shoulder
Improving your ability to do normal daily activities with your shoulder
Reducing the risk of recurring shoulder pain or problems

Manual therapy can benefit shoulder pain by addressing various factors contributing to discomfort or dysfunction. Here are some ways in which manual therapy may help:

Soft Tissue Mobilization: Therapists use hands-on techniques to manipulate and mobilize soft tissues, such as muscles, tendons, and ligaments around the shoulder. This can help improve flexibility, reduce muscle tension, and enhance blood circulation.
Joint Mobilization: Manual therapists may perform gentle movements to mobilize and restore normal joint function in the shoulder. This can help improve the range of motion and reduce stiffness.
Trigger Point Release: Trigger points, or knots, can contribute to shoulder pain. Our therapists can pressure these points to release tension and alleviate pain.
Stretching Exercises: Manual therapy often involves incorporating specific stretching exercises to improve flexibility and relieve tightness in the shoulder muscles.
Posture Correction: Poor posture can contribute to shoulder pain. At our office, we can provide guidance on proper posture and offer exercises to strengthen the muscles that support good posture.
Pain Relief: Manual therapy techniques may stimulate the release of endorphins, the body’s natural painkillers, providing temporary relief from shoulder pain.
Education and Self-Care: Our chiropractors often educate patients on proper shoulder mechanics, ergonomic considerations, and self-care techniques to manage and prevent future pain.

It’s important to note that the effectiveness of manual therapy can vary from person to person, and it is usually most effective in conjunction with other treatments such as exercises, heat/cold therapy, and lifestyle modifications.