Back Pain is VERY likely to affect all of us at some point in life. The question is, do you control IT or does IT control you? Here are ten “tricks” for staying in control of “IT!”

1) STRETCH: When you’re in one position for a long time (like sitting at your desk), SET your cell phone timer to remind yourself to get moving and stretch every 30-60 minutes! Mornings are a great time to stretch.

2) BE SMART: Do NOT place your computer monitor anywhere other than directly in front of you. Shop carefully for a GOOD supportive office chair that is comfortable and a good fit.

3) POSTURE: For sitting, sit as upright as comfortably possible keeping your chin tucked in so the head stays back over the shoulders.

4) SHOE WEAR: Avoid wearing heels greater than one inch high (2.54 cm). A supportive shoe that can be worn COMFORTABLY for several hours is ideal! Generally, the “skimpier” the shoe, the worse the support, so don’t “skimp” on shoe wear!

5) SMOKING: Carbon monoxide from cigarette smoke competes with oxygen at each cell in the body literally suffocating them, which makes the healing process more difficult.

6) WEIGHT: Your body mass index (BMI) should be between 18.5 and 25. Search the internet for “BMI Calculator” and plug in your height and weight to figure out yours. BMI is a reliable indicator of body fatness and a great way to determine where you are at for goal setting.

7) ANTI-INFLAMMATION: Common over the counter (OTC) medications include ibuprofen and naproxen. However, recent studies show these types of medications (NSAIDS) may delay the healing process. A healthier choice is ginger, turmeric, and bioflavonoids, which are commonly bundled together in a supplement. Eat fresh fruits, veggies, lean meats, and food rich in omega-3 fatty acids. Vitamin D, magnesium, and coenzyme Q10 are also smart choices. AVOID FAST FOOD as they tend to be rich in omega-6 fatty acids, which can promote inflammation.

8) ICE: This could be included in #7 but deserves its own space. Ice reduces swelling while heat promotes it. Try rotations of ice every 15-20 minutes for about an hour three times a day to “pump” out the swelling!

9) STAY ACTIVE: Balance rest with physical activity like exercise or simply going for a walk. The most important thing is to move your body around.

10) STRENGTHEN: Core stabilizing exercises (sit-ups, planks, quadruped) and BALANCE exercises are VERY important!

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I have had some medical issues that I have not been able to resolve for the past few years. Having tried Western medicine and holistic methods, I decided to try out acupuncture. I was not sure where to find a good acupuncturist (other than Chinatown). I really wanted someone I could communicate my problems to and who could communicate with me so that I could understand everything. Dr. Zhao was the answer to my problems. She speaks English and some Mandarin! I had told Dr. Zhao that it was my first time to acupuncture and told her my problems.  She explained everything thoroughly to me a…
Janet
Great service and great people.  I’ve had chronic back problems over the last 20 years and have been to a number of loop area places and Chicago Whole Health is definitely the standout.  On my first visit it was clear that their interests truly lie in resolving the issue rather than ensuring a larger number of visits (they showed me how to effectively self treat to the extent possible).  While I went there only for lower back issues, they offer a pretty expansive line of services.  I highly recommend this place to anyone.
Paul
I had broken my tailbone a few years ago and recently was having more pain around it. I thought surgery may be my only option, but decided to try chiropractic care for the injury and I’m so glad I found this place! Dr. Pommerehn is amazing! He was very upfront and honest during our initial exam and thoroughly explained every part of the treatment plan. Given the extent of my I injury we weren’t sure treatment would help, but his patience and treatment paid off! After a few weeks of intense treatment (three times a week) I have been able to manage the pain of this injury. I no longer have r…
Kassandra
Let me first start by saying that I was totally against any type of chiropractic care until I hurt my back earlier this year.  After some nudging from a coworker, I decided it was time to get help.  I searched for a Chiropractor in my area and the Chicago Whole Health Center came up.  I called immediately and spoke with Dr. Graham Pommerehn aka “Dr. Feel Good”!  I was truly surprised and overjoyed that I felt so much better after my first visit!  “Dr. Feel Good” worked his magic on me and did it with the best bedside manner I have ever experienced.  He is patient, gentle, funny and kind. I…
Carolyn
The doctors here are wonderful. Dr Pommerehn helped me find ways to take care of my back after it had left me immobilized and unable to go to work.
Sean
This is a great place.  Dr. Pommerehn was so good. I had lots of problems with my shoulder, which we tried therapy on to fix.  He explained everything in detail, and finally when my shoulder did not get completely better, he sent me for an MRI, which showed a tear.  He said I would might need surgery. No one could believe that a Chiropractor was helping me so much – I really appreciated the work that he did with me, and the honesty with which he treated me. I will definitely use this place again.
Ellen