denver-sports-and-family-chiropractic-center27611f8e

Safely Returning to Running After a Low Back Injury: Strategies for a Strong Comeback

anpichurko@gmail.com (Andrew Pichurko) — Thu, 24 Jul 2025 22:25:01 GMT

Recovering from a low back injury doesn't mean giving up your passing for running - it means approaching it smarter. The spine plays a central role in stabilizing the body during high-impact movements like running, so returning too aggressively can lead to setbacks. The key is a phased return that prioritizes mobility, stability, strength, and gradual progression. Whether you've experienced disc irritation, facet joint pain, muscle strain, or general low back tightness, this guide will help you safely return to running with confidence.

1. Address the Root Cause First

Before even thinking about lacing up your running shoes, it's crucial to identify and address the underlying reason for your back pain.

Too much volume or intensity too soon?
Poor running mechanics?
Weak core and hip stabilizers?
Limited mobility in hips or thoracic spine?

Consulting with a sports chiropractor can help you assess and correct these issues before returning to running.

2. Prioritize Pain-Free Daily Movement

Don't rush the process. Running places significant forces through the spine, so you should first be able to:

Walk for 30+ minutes without pain
Perform daily activities (sitting, standing, bending, lifting) without flare-ups
Complete bodyweight exercises (squats, lunges, bird dogs, dead bugs) pain-free

This ensures your spine has the tolerance to handle more dynamic movements.

3. Use a Walk-to-Run Progression

A return-to-run program should follow a gradual progression from walking to jogging to running. One effective method is the Walk-Run Method:

Example

Walk 5 minutes
Jog 1 minute, Walk 2 minutes (repeat 4-6 times)
Cool down with 5-10 minutes of walking

Each week, increase the running time and decrease walking intervals based on tolerance. Listen to your body - if your back tightens up or symptoms return, back off and reassess.

4. Monitor Volume and Intensity

Once you're running consistently again, avoid ramping up too fast. Follow the 10% rule: don't increase your weekly mileage or intensity by more than 10% per week. Incorporate:

Easy recovery runs
Soft-surface runs (grass, track) during early phases
Cross-training (cycling, swimming, elliptical) to maintain fitness while limiting stress on spine

5. Don't Ignore Warning Signs

It's normal to feel muscle fatigue and tightness, but sharp or radiating pain, numbness, or increased low back stiffness are red flags. If symptoms flare:

Take 1-2 days off
Return to low-impact movement and mobility work
Reassess your technique, strength program, or progression rate

Ignoring these signs can turn a minor setback into a major problem.

In Summary

Returning to running after a low back injury is about more than just feeling better - it's about restoring movement quality, strength, and endurance in a safe and strategic way. Take the time to address foundational issues, listen to your body, and gradually reintroduce running in a controlled manner.

With the right strategy, you'll not only return to running but potentially become a stronger, more injury-resilient runner than before.

If you're recovering from a back injury and want a guided plan to return to running safely, Denver Spine & Performance offers per sonalized mobility and rehab sessions designed to get you moving pain-free again. Reach out today to schedule your one-on-one evaluation.

Why Stretching Can Sometimes Make Your Back Pain Worse: Understanding Nerve Tension

anpichurko@gmail.com (Andrew Pichurko) — Tue, 15 Jul 2025 21:12:34 GMT

What is Nerve Tension?

Your nervous system, including your spinal cord and peripheral nerves, is a continuous and mobile structure. Think of it like a long cable that runs from your brain to your toes. It is designed to move and glide through muscles, joints, and other tissues as your body moves. But under certain conditions - such as after an injury, inflammation, or postural stress - nerves can lose some of that mobility.

This loss of mobility is referred to as neural tension or nerve tension . When this happens, the nerve doesn't slide smoothly through surrounding tissues. Instead, it may become sensitive, irritate, or restricted, particularly during movements that stretch or put tension on it.

Signs that Nerve Tension Might Be Contributing to Your Pain

Why Stretching Can Worsen Your Symptoms

When you stretch muscles, you're usually targeting tissues that respond well to lengthening and tension. But if a nerve is irritated or lacks mobility, traditional stretching - like hamstring or lower back stretches - can pull directly on that irritate nerve. This can heighten sensitivity and increase symptoms, especially if the nerve is already compressed or inflamed at the spine or in surrounding tissue.

Common examples include:

Hamstring stretches aggravating sciatic nerve symptoms
Child's pose increasing tension on spinal cod and nerve roots
Forward folds increasing symptoms in the leg

In these cases, more aggressive stretching can feel like it's "hitting the spot," but if often leads to a rebound of more pain afterward.

So What Should You Do Instead?

Instead of passive stretching, a better approach for nerve tension is nerve flossing or nerve mobilization exercises. These are gentle, controlled movements that help restore the nerve's ability to glide through tissues without being overstretched or irritated. Think of them more as "mobility drills for your nerves" than traditional stretches.

Other helpful strategies include:

Reducing postures of activities that compress or stretch the nerve
Improve spine mobility to reduce mechanical strain on nerves
Address inflammation throughout movement, not rest

Final Thoughts

Not all back pain is caused by tight muscles, and not all stretching is beneficial. If your pain worsens with stretches - especially if it travels down a leg or feels sharp or electric - nerve tension may be playing a role. Working with a rehab professional can help you identify the root cause and guide you toward more effective, nerve-friendly strategies for relief.

At Denver Spine & Performance , we specialize in identifying movement dysfunctions like nerve tension and teach people how to treat them with targeted mobility and strength strategies. If your stretches haven't been helping, or have made things worse, we'd be happy to help you find a better path forward.

Self-Management Strategies for Low Back Pain

anpichurko@gmail.com (Andrew Pichurko) — Tue, 04 Jun 2024 16:41:10 GMT

Take Control of Your Back Pain: Evidence-Based Prevention

Low back pain is a prevalent issue that can significantly impact daily life. As an evidence-based chiropractor, I understand the importance of empowering individuals to take an active role in managing their low back pain. In this blog post, I'll share evidence-based recommendations for self-management to help you navigate and alleviate low back discomfort.

Stay Active with Exercise

Contrary to the belief that rest is the best solution, evidence suggests that staying active is crucial for managing low back pain. Engage in gentle exercises such as walking, swimming, or cycling to promote blood flow, reduce stiffness, and strengthen the muscles supporting your lower back.

Mindful Movement and Stretching

Incorporate mindful movement and stretching into your daily routine. Gentle stretching can help improve flexibility and reduce muscle tension. Focus on stretches that target the muscles around the lower back, hips, and thighs to enhance overall spinal mobility.

Maintain Good Posture

Prolonged positions are a common contributor to low back pain. Be mindful of your posture during daily activities, whether sitting, standing, or lifting. Practice maintaining a neutral spine and use ergonomic supports, such as lumbar rolls, to help maintain proper alignment.

Ergonomic Workstation Setup

If you spend long hours at a desk, ensure your workstation is ergonomically friendly. Adjust your chair, desk, and computer monitor to support a neutral spine position. Take regular breaks to stand, stretch, and avoid prolonged periods of sitting.

Heat and Cold Therapy

For acute episodes of low back pain, consider using heat or cold therapy based on your preferences. Applying a cold pack can help reduce inflammation, while a heat pack can alleviate muscle tension. Experiment with both to see which provides the most relief for your specific condition.

Stress Management

Explore mind-body techniques such as meditation, deep breathing exercises, or yoga. These practices can help manage stress, improve relaxation, and contribute to overall well-being. Stress reduction is important, as stress can exacerbate muscle tension and pain.

Maintain a Healthy Weight

Excess body weight can lead to reduced mobility which may contribute to pain. Aim to maintain a healthy weight through a balanced diet and regular exercise. Consult with a healthcare professional or a nutritionist for personalized guidance.

Quality Sleep

Adequate and restorative sleep is crucial for the body's healing processes. Invest in a comfortable mattress and pillows that support your spine. Practice good sleep hygiene, such as maintaining a consistent sleep schedule and creating a relaxing bedtime routine.

Hydration and Nutrition

Stay hydrated by drinking an adequate amount of water throughout the day. Proper hydration supports the function of intervertebral discs and can contribute to overall joint health. Additionally, ensure your diet includes nutrients that promote bone health, such as calcium and vitamin D.

Consult with a Healthcare Professional

If your low back pain persists or worsens, consider consulting with an evidence-based chiropractor or another healthcare professional. They can conduct a thorough assessment, provide personalized recommendations, and offer targeted interventions to address the specific causes of your pain.

Effective self-management of low back pain involves a holistic approach that considers lifestyle, movement, and overall well-being. By incorporating evidence-based tips such as staying active, maintaining good posture, using heat and cold therapy, and adopting mind-body techniques, individuals can take proactive steps to manage their low back pain and improve their quality of life. If you have persistent concerns, seeking guidance from an evidence-based chiropractor or healthcare professional can further enhance your understanding and management of low back pain.

The Crucial Role of Mobility Training in Prevention of Injuries for Triathletes

anpichurko@gmail.com (Andrew Pichurko) — Tue, 21 May 2024 19:51:51 GMT

Performance Tips: The Role of Mobility Training in Triathlon

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Beyond Pills: A Perspective on Anti-Inflammatory Medications for Spine Pain

anpichurko@gmail.com (Andrew Pichurko) — Tue, 21 May 2024 17:11:41 GMT

Symptom Management vs. Root-Cause Approach

Back and neck pain are pervasive issues that can significantly impact daily life. Many individuals turn to over-the-counter or prescription anti-inflammatory medications in the hope of finding relief. As an evidence-based chiropractor, I believe it's crucial to explore the limitations of relying solely on medication for managing back and neck pain. In this blog post, we'll delve into why anti-inflammatory medications may not always be the most effective solution and offer alternative evidence-based approaches.

Addressing the Root Cause

Anti-inflammatory medications primarily target symptoms by reducing inflammation and pain. While this provides temporary relief, it often fails to address the root cause of the pain. Evidence-based chiropractors focus on identifying and addressing the underlying factors contributing to back and neck pain, such as musculoskeletal imbalances, inactivity, or poor posture.

Masking Symptoms vs. Treating the Problem

Anti-inflammatory medications work by masking pain signals, providing a sense of relief without necessarily addressing the underlying issue. This can lead to a false sense of improvement while the root cause remains unattended. Evidence-based chiropractic care aims to treat the problem at its source, offering long-term solutions rather than temporary symptom relief.

Potential Side Effects

Anti-inflammatory medications, whether over-the-counter or prescription, come with potential side effects. Gastrointestinal issues, cardiovascular concerns, and adverse reactions to prolonged use are among the risks associated with these medications. Evidence-based chiropractors advocate for approaches that minimize the reliance on medications, emphasizing natural and non-invasive methods whenever possible.

Individual Variability in Medication Response

Not everyone responds the same way to anti-inflammatory medications. Individual variability in response, coupled with potential interactions with other medications, makes it challenging to predict their effectiveness. Evidence-based chiropractors tailor treatment plans to the individual, considering factors such as lifestyle, medical history, and preferences.

Promoting Self-Management Strategies

Evidence-based chiropractors empower patients with self-management strategies that go beyond taking pills. These strategies may include targeted exercises, lifestyle modifications, and ergonomic changes that actively involve patients in their recovery. Encouraging a proactive approach to well-being fosters a sense of control over one's health.

Holistic Approach to Health

It is critical to identify the interconnectedness of various factors influencing pain. Rather than isolated symptom management, chiropractic care considers lifestyle, nutrition, stress, and overall well-being to develop comprehensive and personalized treatment plans.

Conclusion

While anti-inflammatory medications may offer temporary relief for back and neck pain, an evidence-based chiropractor encourages a more comprehensive and sustainable approach. By addressing the root cause, minimizing reliance on medication, and promoting self-management strategies, chiropractic care empowers individuals to take control of their pain and achieve long-term well-being. If you are seeking a holistic and evidence-based approach to managing back and neck pain, consider consulting with a chiropractor to explore alternative solutions that prioritize your health and address the underlying issues contributing to your discomfort.

Moving Towards a Pain-Free Spine: A Chiropractor's Perspective on Daily Movement

anpichurko@gmail.com (Andrew Pichurko) — Tue, 21 May 2024 16:58:35 GMT

The Importance of Movement: 8 Tips for Managing and Preventing Spine Pain

In the pursuit of a healthy and pain-free spine, incorporating daily movement is a cornerstone of evidence-based chiropractic care. As a chiropractor committed to scientific validation and patient-centered outcomes, I want to emphasize the crucial role that regular movement plays in the management and prevention of back and neck pain. In this blog post, we'll explore why daily movement is not just beneficial but essential for a resilient and pain-free spine.

Maintaining Spinal Health

The spine is designed for movement, and regular physical activity is essential for maintaining its health. Evidence-based research consistently shows that sedentary lifestyles contribute to various musculoskeletal issues, including back and neck pain. Incorporating daily movement helps to keep the spine supple, increases blood flow, and promotes overall spinal health.

Strengthening Core Muscles

A strong core provides crucial support to the spine, reducing the risk of instability and pain. Evidence-based chiropractors often prescribe targeted exercises to strengthen the muscles surrounding the spine. Daily movement routines that focus on core stability contribute to improved posture and reduced strain on the back and neck.

Improving Flexibility and Range of Motion

Lack of movement can lead to stiffness and reduced range of motion in the spine. Evidence-based chiropractic care advocates for activities that enhance flexibility, such as stretching and yoga. These practices promote better joint mobility, reduce muscle tension, and contribute to a more agile and resilient spine.

Monitoring Posture

Prolonged periods of sitting, especially with poor posture, can contribute to back and neck pain. Daily movement breaks, including stretching and short walks, help counteract the negative effects of prolonged sitting. Evidence-based chiropractors often provide ergonomic guidance to support optimal posture during daily activities.

Preventing Muscular Imbalance

Sedentary lifestyles can lead to muscular imbalances, where certain muscle groups become weak, and others become overly tight. Daily movement routines, including strength training and stretching, help prevent these imbalances, reducing the risk of strain on the spine and associated pain.

Promoting Circulation

Physical activity promotes circulation, which is crucial for delivering nutrients and oxygen to the spinal tissues. This increased blood flow supports the body's natural healing processes and can be particularly beneficial for managing existing back and neck pain. Evidence-based chiropractic care often integrates movement recommendations as part of a comprehensive treatment plan.

Managing Stress and Tension

Stress and tension often manifest physically, contributing to muscle tightness and discomfort in the back and neck. Regular movement, especially activities that promote relaxation and stress reduction, such as walking or yoga, can help manage stress levels and sensitivity.

Patient-Centered Lifestyle Integration

Evidence-based chiropractors focus on patient-centered care, recognizing that lifestyle plays a crucial role in spinal health. Integrating daily movement into one's routine is an empowering and sustainable approach to managing and preventing back and neck pain. Patient education on the importance of movement is a key aspect of evidence-based chiropractic care.

Conclusion

Daily movement is not just a recommendation; it's a prescription for a healthy and resilient spine. As an evidence-based chiropractor, I encourage my patients to embrace a lifestyle that prioritizes regular physical activity. From strengthening core muscles to improving flexibility and preventing muscular imbalances, daily movement is a fundamental component of managing and preventing back and neck pain. By integrating evidence-based practices into your routine, you can move towards a pain-free spine and enjoy the long-term benefits of a healthy, active lifestyle.

Strategies for a Pain-Free Run: Managing and Preventing Back Pain

anpichurko@gmail.com (Andrew Pichurko) — Sun, 12 May 2024 16:10:17 GMT

Running is a fantastic form of cardiovascular exercise that offers numerous health benefits. However, for some individuals, the joy of running can be hindered by back pain. As an evidence-based chiropractor, I'm here to share strategies rooted in scientific validation to help you manage and prevent back pain while running. Let's explore evidence-based approaches that can keep you on the track and pain-free.

Proper Warm-Up and Stretching:

Evidence consistently supports the importance of a proper warm-up before engaging in physical activity. Dynamic stretching, such as leg swings and hip circles, can help prepare your muscles and joints for the demands of running. Additionally, incorporating static stretches post-run may improve flexibility and reduce muscle tension.

Strengthen Core Muscles:

A strong core is crucial for maintaining proper posture and stability while running. Evidence-based chiropractors often recommend exercises that target the core muscles, including planks, bridges, and rotational exercises. A strong core provides support to the spine, reducing the risk of back pain.

Gradual Increase in Intensity:

Rapidly increasing the intensity or duration of your runs can contribute to back pain. Evidence suggests that a gradual and progressive approach to training allows your muscles and joints to adapt, reducing the risk of overuse injuries. Listen to your body and avoid pushing yourself too hard, especially if you're a beginner or returning after a hiatus.

Footwear Assessment:

The shoes you wear while running can impact your biomechanics and, consequently, your back health. Evidence-based chiropractors often recommend getting a professional assessment to determine the right type of running shoes for your foot structure and gait. Proper footwear can provide support and reduce the impact on your spine.

Maintain Proper Running Form:

Evidence supports the idea that maintaining proper running form can significantly impact injury prevention. Focus on a relaxed posture, avoid overstriding, and ensure your foot strikes the ground in alignment with your body. If you're unsure about your form, consider consulting with a running coach or biomechanics expert.

Cross-Training and Strength Training:

Engaging in cross-training activities and strength training exercises can complement your running routine. Evidence indicates that incorporating activities like swimming, cycling, or weightlifting can improve overall muscle balance and reduce the repetitive impact on your spine during running.

Incorporate Recovery Strategies:

Evidence-based chiropractors emphasize the importance of recovery in preventing back pain. Adequate rest, proper hydration, and techniques such as foam rolling can help alleviate muscle tension and reduce the risk of overuse injuries. Prioritize rest days and listen to your body's signals for recovery needs.

Seek Professional Guidance:

If you're experiencing persistent or worsening back pain while running, seeking professional guidance is crucial. Evidence-based chiropractors can conduct a thorough assessment to identify the underlying causes and develop a personalized treatment plan. This may include spinal adjustments, rehabilitative exercises, and lifestyle recommendations.

Running should be an enjoyable and pain-free activity. By incorporating evidence-based strategies into your routine, you can manage and prevent back pain, allowing you to fully experience the physical and mental benefits of running. Whether it's focusing on proper warm-up, strengthening core muscles, or seeking professional guidance, these evidence-based approaches will support your journey to a pain-free and fulfilling running experience. Remember, your health and well-being are paramount, so listen to your body and make informed choices to ensure a sustainable and enjoyable running routine.

Decoding Back Pain: Unraveling Common Causes

anpichurko@gmail.com (Andrew Pichurko) — Sun, 12 May 2024 16:01:01 GMT

Low back pain is a prevalent condition that can significantly impact daily life, and understanding its root causes is essential for effective treatment. As an evidence-based chiropractor, my approach involves pinpointing the specific factors contributing to low back pain through thorough assessment and scientific validation. In this blog post, I'll shed light on several common causes of low back pain from the perspective of evidence-based chiropractic care.

Muscle Strain and Sprains:

One of the most frequent causes of low back pain is muscle strain or sprain. This often occurs due to sudden movements, lifting heavy objects with improper technique, or engaging in activities that put excessive stress on the lower back muscles. Evidence-based chiropractors focus on addressing muscle imbalances and providing rehabilitation exercises to alleviate strain.

Herniated Discs:

Disc herniation, also known as a slipped or ruptured disc, can cause low back pain when the inner, gel-like material of a spinal disc leaks out and irritates nearby nerves. Evidence-based chiropractic care may include spinal adjustments to alleviate pressure on the affected disc and promote natural healing.

Degenerative Disc Disease:

As we age, the discs between our vertebrae can undergo wear and tear, a condition known as degenerative disc disease. This process may lead to inflammation, reduced disc height, and nerve irritation, resulting in low back pain. Evidence-based chiropractic interventions aim to manage symptoms and improve overall spinal health.

Spinal Stenosis:

Spinal stenosis is a condition where the spinal canal narrows, putting pressure on the spinal cord and nerves. This can cause pain, numbness, and weakness in the lower back and legs. Evidence-based chiropractors focus on non-invasive approaches, such as spinal adjustments and exercise programs, to manage symptoms and enhance mobility.

Sacroiliac Joint Dysfunction:

The sacroiliac joints, located where the spine and pelvis meet, can become dysfunctional, leading to low back pain. Evidence-based chiropractors employ specific adjustments and mobilizations to address sacroiliac joint issues and restore proper alignment, helping alleviate pain and improve function.

Strain from Repetitive Movements:

Individuals who engage in repetitive movements or activities, such as bending, lifting, or twisting, may develop strain on the lower back muscles. Evidence-based chiropractic care involves identifying these repetitive stressors and providing targeted exercises to strengthen and support the affected areas.

Inactivity and Weak Core Muscles:

Sedentary lifestyles and weak core muscles are common contributors to low back pain. Evidence-based chiropractors emphasize the importance of regular exercise, with a focus on strengthening core muscles to provide stability and support to the spine.

Conclusion:

Low back pain is a multifaceted condition with various potential causes, and an evidence-based chiropractor employs a meticulous approach to identify and address these factors. Whether it's muscle strain, herniated discs, poor posture, or other contributing factors, evidence-based chiropractic care is centered on personalized treatment plans, incorporating spinal adjustments, rehabilitative exercises, and lifestyle recommendations. If you're experiencing low back pain, seeking the guidance of an evidence-based chiropractor can lead to a comprehensive understanding of your condition and effective strategies for pain relief and improved spinal health.

Evidence-Based Strategies for Managing Low Back Pain: A Chiropractor's Perspective

anpichurko@gmail.com (Andrew Pichurko) — Sun, 12 May 2024 02:43:35 GMT

Low back pain is a pervasive and often debilitating condition that affects millions of individuals worldwide. As an evidence-based chiropractor, my approach to managing low back pain is rooted in scientific validation, patient-centered care, and a commitment to holistic wellness. In this blog post, I will explore evidence-based strategies that can effectively address and manage low back pain.

Understanding Low Back Pain:

Low back pain can result from various factors, including muscle strain, disc herniation, poor posture, and underlying medical conditions. An evidence-based chiropractor begins by conducting a thorough assessment to identify the specific factors contributing to the pain, allowing for a targeted and personalized treatment plan.

Accurate Diagnosis through Assessment:

The first step in managing low back pain is a comprehensive assessment to accurately diagnose the root cause. Evidence-based chiropractors utilize a combination of patient history, physical examination, and imaging studies when necessary to determine the underlying issues contributing to the pain.

Spinal Adjustments and Mobilizations:

Chiropractic adjustments, based on the principles of spinal manipulation, are a cornerstone of evidence-based care for low back pain. These adjustments aim to restore proper alignment of the spine, reduce inflammation, and optimize joint function. Mobilizations, gentler movements of the spine, may also be employed based on the individual's condition and preferences.

Exercise Prescription and Rehabilitation:

Evidence-based chiropractors recognize the importance of exercise in promoting spinal health and preventing future episodes of low back pain. Customized exercise programs that focus on strengthening core muscles, improving flexibility, and enhancing overall posture play a crucial role in the management and prevention of low back pain.

Patient Education for Self-Management:

Empowering patients to take an active role in their recovery is a key aspect of evidence-based chiropractic care. Patients receive education about their condition, ergonomic principles, and self-care strategies to manage symptoms between appointments and prevent recurrences.

Collaboration with Healthcare Providers:

An evidence-based chiropractor collaborates with other healthcare providers, such as physical therapists, orthopedic specialists, and primary care physicians, to ensure a comprehensive and coordinated approach to low back pain management. This interdisciplinary collaboration enhances the effectiveness of treatment plans and addresses the broader spectrum of a patient's health.

Lifestyle Modification and Ergonomics:

Beyond in-office treatments, evidence-based chiropractors emphasize lifestyle modifications and ergonomics to address contributing factors to low back pain. This may include guidance on proper lifting techniques, sitting posture, and other daily activities to prevent strain on the spine.

Effectively managing low back pain requires a comprehensive and evidence-based approach that goes beyond merely alleviating symptoms. Evidence-based chiropractors focus on accurate diagnosis, personalized treatment plans, patient education, and collaborative care to address the underlying causes of low back pain and empower individuals to lead healthier, pain-free lives. If you are experiencing low back pain, consider consulting with an evidence-based chiropractor to explore a holistic and scientifically validated approach to your well-being.