29100 Gateway Blvd., Ste. 100

Flat Rock, MI 48134 USA

(734) 379-9200

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Heavy Lifting

All of us who’ve experienced a back injury of one sort or another have been told at some point to “avoid heavy lifting.” That type of advice appears to be a no-brainer or at least redundant, as no one whose back is hurting is going to try to pick up an air conditioner or even a 100-foot reel of garden hose. In this context, it’s important to remember the words of Shakespeare’s Cassius: “The fault, dear Brutus, is not in our stars, but in ourselves”. The problem isn’t the heavy lifting, as such. The real problem is in us, that is, in our overall level of conditioning or physical fitness.

Most back injuries don’t occur as a result of heavy lifting, but rather are caused by a seemingly innocuous event such as bending over in the shower to retrieve a bar of soap that has fallen to the floor. Other likely pain-producing scenarios are bending over to place a bag of groceries in the trunk of a car bending over to tie a loose shoelace. None of these circumstances involved lifting extraordinary weight. Rather, the common elements are lack of flexibility and lack of appropriate muscle tone and strength to support the weight of your body in a forward flexed position.

The problem isn’t lack of big muscles. Picking up a bar of soap or positioning a 15-pound grocery bag doesn’t require bulging biceps or massive lats. The problem is lack of conditioning. Most of us no longer do actual physical work on a regular basis. We spend the large majority of our day sitting, either working, reading, or watching entertainment on television or other devices. The result of such lack of activity is twofold. Muscles lose strength and muscle fibers are replaced by fat. Additionally, tendons and ligaments contract and become tight, losing their necessary composition of elastic fibers. The functional loss associated with these physiological changes is profound. We experience these change every time we feel a twinge, or worse, in our backs.

The fix is easy and primarily focuses on building up core muscle strength.1,2 Core training is directed toward your deep abdominal muscles. The main such muscle is the transverses abdominis, which surrounds your entire waist, protecting and supporting your lower back. You can think of this critically important structure as your internal weight belt. Activation of the core muscles is required for all effective physical activity.3 Without this essential foundation, any minor attempt at work, even bending over to pick up a pencil, can lead to disaster in the form of excruciating back pain.

Core training includes exercises such as the scorpion, lying windmill with bent legs, pushups, squats, and the plank. Many good books and numerous online videos are available to provide instruction in the performance of core exercises. Your chiropractor is experienced in rehabilitative exercise and will help guide you to the training methods that are best for you.

1Inani SB, Selkar SP: Effect of core stabilization exercises versus conventional exercises on pain and functional status in patients with non-specific low back pain: a randomized clinical trial. J Back Musculoskel Rehabil 26(1):37-43, 2014

2Brumitt J, et al: Core stabilization exercise prescription, part 2: a systematic review of motor control and general (global) exercise rehabilitation approaches for patients with low back pain. Sports Health 5(6):510-3, 2013

3Wang XQ, et al: A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One 2012;7(12):e52082. doi: 10.1371/journal.pone.0052082. Epub 2012 Dec 17

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Our Regular Schedule

Monday:

8:00 am-6:30 pm

Tuesday:

8:00 am-6:00 pm

Wednesday:

8:00 am-6:30 pm

Thursday:

8:00 am-6:30 pm

Friday:

8:30 am-6:30 pm

Saturday:

9:00 am-11:45 am

Sunday:

Closed

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SUCCESS STORIES

In the words of our patients

  • "Dr. Clark and the staff here are amazing. They are super friendly and thorough. I would highly recommend this practice!"
    Bobby H.
  • "I absolutely love going here. I've been referred by many that have had life changing experiences because of Dr. Porter . He is amazing at what he does & it shows. He knows what he is doing. I have already felt such a difference in my health. I have more energy and less digestive issues and it's only been a couple of months. Everyone is so nice and especially Dr. Porter. He really shows care & concern. He takes his time and doesn't rush you. You won't regret going here 😊 Also his wife is so sweet and has a great sense of humor ."
    Nedi M.
  • "Love this place very clean. First time here. went for a massage Bruce is excellent so if u want a fantastic massage go see him. U won't be sorry"
    Jennifer L.
  • "I found my way to Porter-Clark by accident. I drove a friend to her appointment and as I waited in the waiting room I began to notice the efficiency of the staff , process and patient flow. I’m a healthcare consultant that assists organizations with operational efficiency and I was amazed at how efficient they actually were. We call it continuous flow and using the pull system. This means no waiting, bottlenecks or backups within the office process. Many organizations pay to achieve this kind of workflow. The best part of the visit is the friendliness of staff and the expertise of the docs. Hands down, the heat, massage and the skill of the message therapists for 10 minutes in the beginning of the visit is heavenly and worth the trip!! Many offices talk about putting patients first, but at Porter-Clark, they demonstrate it in everything they do. Great job!"
    Rita D.
  • "Excellent patient care and results from this clinic, which uses a holistic approach that combines chiropractic, massage, and clinical nutrition. Highly recommended!"
    Rachel M.
  • "I am new to your clinic and getting great results with the Nutritional Response Testing. Thank you so very much. I highly recommend the services of PCCC in Flat Rock."
    Emily S.
  • "I love it here! Everyone is extremely polite and helpful. I see Doctor Porter II and he’s been a lifesaver. He’s made room for me on his schedule multiple times when I’ve been randomly hit with a chronic migraine. He genuinely takes his time and cares about his patients. I’m really thankful for the friends that recommended me to this place and I highly recommend everyone else comes here as well."
    Alexandria V.
  • "I have been a patient of Dr. Porter for more than 20 years. He has helped me maintain a strong immune system and to live without pain. I trust him more than any medical doctor or specialist with my health and well-being."
    Review from healthgrades.com
  • "Dr. Cara and the staff at Porter & Clark Chiropractic are wonderful! The adjustments, heat and massage have healed my aches and pains (slight and severe) over the last several years. I would highly recommend Dr. Cara to anyone needing Chiropractic care."
    Chris T.
  • "The staff, they make this place amazing. If you need an adjustment or a massage check everyone out. The staff are helpful in finding you the type of therapist you need for your massage, and each doctor is pretty amazing, in their quality of care and concern for you as a client while you are on their tables."
    Adam I-L
  • "Been coming here for 11 years now... I feel immediate relaxation after adjustments and 9 out of 10 times my back pain has subsided. Some days I'm so bad I call to make an appointment and they get me in the office same day!! I can't say enough about Dr. Porter and the staff in general."
    Brandon L.
  • "I love this place! Dr. Clark has taken care of my chronic pain for years! No other treatments have been nearly as effective. A bonus is that the staff is always so friendly and helpful!!"
    Mary B.
  • "Dr. Porter has been treating me with an ongoing problem for years. I starting going to him after I could not get relief from my family physician. Through his treatments and a vitamin regimen, I don't need pain meds & feel so much better."
    Review from healthgrades.com
  • "The doctors and all the staff are excellent!"
    Tanya W.
  • "I am no longer in pain under Dr. Cara Phillips' care! Staff is always very friendly and greet you when you walk in. My first appointment they took xrays and did an evaluation. I now go to be adjusted monthly. They also offer heat therapy and a massage before being adjusted."
    Maggie J.
  • "With his gift for healing, and his expertise with NRT (Nutritional Response Testing), Dr. Porter has saved my life! I am off prescription medications and no longer suffer from chronic lower GI pain and problems."
    Charles K.
  • "Dr. Michael Porter II has taken care of me since I was in an auto accident last year, and monthly visits keep me out of pain. The office is a welcoming place, and patient care is clearly their priority. Highly recommended."
    Adam W.
  • "Dr. Clark has the best practice on the planet. Great individual time and attention. Chiropractors and massage therapists truly concerned about your health. Pleasant office atmosphere."
    Debbie A.

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