Feb 15

What Core Exercises Can Do For Your Back Pain

The Rationale Behind Exercising your Back

By Olivia O Leary BSc (Hons) D.C

Your low back pain can be the result of many different things. Back pain can be triggered by combinations of strain, overuse, and or injuries to the ligaments, joints and discs of the spine.

Over time injury that has not been managed correctly can lead to an imbalance in the spine which can lead to constant tension in the muscles, ligaments and joints making your low back more prone to injury or re-injury.

Treatment combined with rehab has been scientifically shown to have greater success at preventing recurrent low back pain than either treatment or exercises on their own. So where do you start if you are experiencing recurrent low back pain.

Since low back pain can be caused by injury to various structures in the spine and it’s supporting structures it is important to consult your chiropractor or other spinal specialist if you have back pain lasting longer than 1-2 weeks which is undiagnosed.  Your chiropractor can provide a specific diagnosis and explain what structure is injured so that you can be guided as to which treatment and exercises are appropriate for your specific injury.

If you are an existing client of Gorey Family Chiropractic you will have already been thoroughly physically examined,  with x rays taken or scans arranged if clinically neccessary, so that your  your complaint could be diagnosed comprehensively and the benefits of rehab for your condition if it was necessary will have been explained to you.

Different spinal problems can be treated with differing protocols regarding exercise, but low back and flexibility exercises have been shown to helpful for almost all types of back problems.

How do Core Exercises Help the Low Back

Low back exercises concentrate on strengthening your abdominal muscles, helping give stability to your spine.

Rehabilitation programs that focus on strengthening lumbar muscles combined with core stability and proprioception work also help reduce the risk of low back pain in the future if exercises are done correctly, and on a regular basis.

The Lumbar/Core Strength and Stability programs can be utilised if you are one of our clients recovering from a specific injury or if it has been identified that you may be at risk of developing further spinal problems in the future.

Programs always include flexibility and strengthening components.

Rehab programs are divided into easy, medium and more difficult levels, which clients work through themselves but under the guidance of one of our Chiropractic/ Physiotherapy team.

It is always recommended to start with the “Easy” exercises, and perfect those before moving to “Medium” or “Difficult”.

So what is the “core”?

The “core” is comprised of several groups of muscles including the transversus abdominus, multifidus, diaphragm and pelvic floor muscles.

These muscles work together to produce maximum stability in the abdominal and lumbar (lower) back region, as well as coordinating the movement of the arms, legs, and spine.

World Leading Exercise Instruction..

Professor Stuart McGill is one of the worlds leading experts on Spinal Rehabilitation based at the University of Waterloo Canada. His expertise in spinal rehab has been utilized by governments and public bodies as well as elite athletes. In this video he demonstrates how to effectively and safely strengthen the core without aggravating the lower back or discs.

This great video from Professor Mc Gill and his team is excellent for referencing the best exercises for the core, thereby strengthening the core effectively and most importantly safely for those of you with lower back or disc problems.


As always our Gorey Family Chiropractic Clinical team will guide you through a specific programme for your individual case to complement your programme of Chiropractic care and to ensure you recover faster and stay well in the long term.

For your convenience all our clinical team is registered with VHI, Aviva and Laya Healthcare allowing clients of Gorey Family Chiropractic to claim reimbursement from a range of Private Health Insurers.

Feel free to contact our Gorey Family Chiropractic Clinical Team at info@chiropractor.ie or 053 94 83338 with any questions or if you are a new patient with low back pain, sciatica or disc problems seeking guidance.

Opening Hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Fri 8-7

Nov 12

Keep Golfing Through the Seasons with Gorey Family Chiropractic

Keep back pain and other aches and pains at bay while out on the green

Michael Veal D.C BSc Hons Chiropractic

Do you think you can play the whole year with your golf friends – especially if you have arthritis and and suffered back pain?

The answer is yes! You can feel good throughout the year, but it will take a little common sense and preparation. In fact, studies have found that at least 40 percent of golfers play with injuries. This is not necessarily a good thing!

Unfortunately research shows that unaddressed injuries often can become chronic. Most golf injuries occur in the lower back, elbows or shoulders. In addition, the most common kind of arthritis — osteoarthritis– occurs in the hands, hips, knees, neck or lower back.

At Gorey Family Chiropractic we diagnose, treat and rehabilitate lot’s of Golfers from predominantly the counties of Wexford, Wicklow and Carlow and we understand what a passionate bunch you are so here are some tips to help keep you playing throughout the year and minimize strain on your bodies and on any pre-existing injuries. So lets get started…

Before You Play

  • Think about your target weight. Overweight golfers put significant impact on various bodily joints causing pain and worsening arthritis.
  • Do warm ups. Techniques as simple as a brisk five- to 10-minute walk prior to going to the practice range can help. The team at Gorey Family Chiropractic are more than happy to discuss the most appropriate warm up exercises for your condition and to avoid causing back pain.
  • Drink plenty of water. Your body is typically in a dehydrated state in the morning. It is helpful to drink one and a half bottles of water – before your round and between one and three bottles during your round depending on the time of year. Please check with your chiropractor if you have medical conditions that restrict fluid intake.
  • Eat light. Try to eat a small meal one to two hours before play or practice. Large meals in your stomach move blood away from your brain and muscles affecting play and performance. Low fat, lean protein and complex carbohydrates are preferred.
  • Wear supports if needed. Aids, including oversized grips (if you have hand arthritis) or spikeless golf shoes will help to reduce the increased rotational stress on hips, knees and ankles in the typical golf swing. There are many braces / supports (for arthritic knees) to minimize pain during the golf swing.
  • Plan ahead. If possible, meet with a golf professional to examine your technique or ask one of your Gorey Family Chiropractic team about what exercises are appropriate for you to avoid back pain before the season starts so that a conditioning or strengthening program is created that is easy to work into your daily routine.

During Play

  • Walk, don’t ride. Try to minimize your time riding in a golf buggy. If you are able, switch to walking or riding with your partner every other hole. That will help protect your back muscles from spasm during the constant bounce of the cart.
  • Choose drinks wisely. Hydrate with water or sports drinks that do not have high sugar content which in some can contribute to the development of diabetes and gout.  Avoid alcoholic drinks which will dehydrate your body further.
  • Bring healthy snacks. Eat snacks that are high in carbohydrates and low in fat such as bananas, dried fruits (raisins, cherries or cranberries), energy bars with whole grains (wheat or oats) and nuts such as almonds or peanuts.

After Play

  • Stretch: Do static stretching exercises after your golf round (not before).
  • Ice: For painful or recently injured areas, ice for 15 to 20 minutes. Avoid heat to an affected area, as it will increase circulation and inflammation.
  • Eat and rehydrate: Within two hours of a round of golf, it’s important to replace stores of glycogen(our body’s primary source of energy) in the muscles and liver for a full recovery and for optimal performance the next day.

Above all have a great time out there from all the team at Gorey Family Chiropractic and remember to keep  the back pain or other injury niggles in check throughout the golf season!

New Injury Not Recovering?

Unfortunately if you have recently injured your back and your back pain has not subsided or if you have never had the cause of your back pain diagnosed or evaluated, you may be in need of professional assistance to diagnose your condition accurately and treat it effectively.

With all new patients we initially conduct a thorough physical assessment which includes orthopaedic and neurological testing as well as X rays (facilities on-site) where clinically necessary. That in conjunction with a careful examination of the history of the complaint and lifestyle factors allows us to determine the diagnosis of the condition so that the most effective form of treatment and management may be undertaken.

Call our clinic today where one of our friendly team would be delighted to help schedule an initial appointment.

Tel 053 94 83338

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Fri 8-7