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Self-Treating Lower Back Pain At Home

Joseph Coupal - Wednesday, August 14, 2019

Hello again from Hackettstown NJ’s Village Family Clinic. Dr. Fedich created a quick video tutorial that outlines some things you can do at home (or in the car) to relieve your lower back pain. Simple things that will cost you no money, no drugs, only a few moments of your time. All of the ideas presented here are things our own Hackettstown NJ chiropractors employ at home to treat lower back pain. Stretching is good preventive care for your back whether your in pain or not.

Of course we want all to know that we are a full service specialty medical facility offering numerous non-invasive pain management services such as acupuncture, physical therapy, and other medical pain management services. So enjoy watching Dr. Fedich’s explanation of the things you can do at home to help relieve your lower back pain. Feel free to contact us to learn more and/or schedule your treatment.

Hey there. Dr. James Fedich, the clinic director here at Village Family Clinic. I'm going to give you the top three ways to help with lower back pain at home without going to the doctor's office, getting any tests, or taking any medications. Three ways you can help your lower back at home. So we're going to go through three of the most simplest ways.

So one of the most common questions that I get asked in 15 years of practice is..”do we use ice or heat”? My answer is going to be when in doubt use ice. Heat can make certain problems worse and ice will never do that. The ice is going to give you a little bit of that analgesic effect which just means it numbs it, gets the pain down. So if your back is hurting or another area point you can always. You can make problems worse with heat. I can't tell you how many hundreds of patients we’ve had with back pain and they jump in the hot tub. They can't walk when they get out. So, when in doubt always use ice for 15 minutes. Give it at least a fifteen minute break.

Another mistake we see is people don’t wrap the ice in a towel. You don't want to put ice directly on the skin. Again protect against any kind of frost burn. So when in doubt throw in an ice pack.

Second tip it's going to be a rolled towel. So this is one of our cheapest and most effective tools in the clinic. We do a couple of things with towels. Just get a regular-sized towel and roll it up. There are a couple different things we can do with the rolled towel. These are great for necks as well. So your next little sore you lay on the table, stretch it out. We do the same thing for the lower back. So we're going to lay on the table with that and that can help out sometimes alleviate the lower back pain, getting that natural curve back to the lower back. Sometimes it feels really great. The other thing we love the curved towels for is in the car. You can see people without really expensive cars, they got no lumbar support. So just having a towel there but giving that low back support can often take a lot of pressure off.

Then finally it's just some simple at-home stretches. So obviously everyone's condition is different. If you want to try to stretch at home this can work out pretty well. I’ll present you with a real simple at home or school routine. We're going to lay on our back and we're just going to do knee to chest. So we're going to bring the leg up, hold it for 10 seconds. A lot of patients have some knee pain so we can’t just grab right here. Or if you're having trouble grabbing, maybe your mobility flexibility or your knees are bothering you. You can take that same rolled towel put it behind the name and use that to help pull it up. Just pull upwards. We’re not going to kill ourselves, just hold it for 10 seconds to each leg three times. Ten seconds do both legs together. Three times ten seconds.

The last one I call the figure four stretch. There's a lot of variation based on how tight you are, but go ahead and cross this leg over and push it down to the ground. You're going to feel that in the glutes and the hamstrings. If you're a little more flexible pick this leg up while you have it crossed over to get a little deeper stretch.

So three simple at home remedies to help your lower back pain. First is going to use ice. When in doubt always use ice. Number two is going to be our real simple rolled towel. Try it in the car or laying on it at home. Third is a simple stretching routine. For those of you where these things are not working out for, you may need more individual attention. We can get that done for you here at village Family Clinic. We do Chiropractor, Physical Therapy, Acupuncture, Nutrition and Pain Management. If you need a little more help give us a call at (908) 813-8200. We hope this helps you out.

Linda ONCE Had Pain Head-to-Toe

Joseph Coupal - Monday, July 29, 2019

There is a pivotal moment in virtually every one of our patient-to-provider relationships. That moment is when we first shake hands with them and they share a common story about being at “wits end” regarding their acute and systemic pain. We assure all that we’ve “got your back”, but in Linda’s case, we inherited her neck, legs, and feet pain in addition to her back pain. Each and every day, once the last patient has left Village Family Clinic, we lock the door for the evening and reflect back on the day’s events. We celebrate the fact that a laundry list of pains entered that same door but never exited because of what we do here. In the short video below, Linda refers to the multiple modalities that we incorporate within her pain management plan, but what stands out most is her celebration of the success of her acupuncture treatments here at our Hackettstown NJ clinic.

So Linda, we thank you, think about you, and celebrate the fact that long after you’ve left us earlier today that you’re out there celebrating a managed quality of life that we know you deserve.

Hi my name is Linda, I've been coming to see Dr. Fedich and his staff for several years now. From neck, back, legs, and feet pain, Dr. Fedich and his staff have taken care of me from head to foot. They have all sorts of different modalities. If one thing isn't working for you the doctor will suggest something else. So between the three chiropractors, Dr. Z with the acupuncture that I LOVE! Everyone here is so wonderful and this is the place you really should come if you are having any kind of pain, aches, and they will take care of you 100%, Thank you.

Things to help while you are recovering from a leg injury or surgery

Joseph Coupal - Tuesday, July 23, 2019
Village Family Clinic - Chiropractic Care

If you are someone who has ended up with a leg injury that either required immobilization, reduced weight bearing or surgery here are some helpful hints to help while you are recovering.

  1. Difficulty getting up and down from chairs or toilets:
    For chairs a simple fix is place 1-2 pillows or cushions in the chair seat and use a chair with armrests to allow you to use your arm to assist with getting up. This will reduce the force and energy required to get up and down to the chair seat.
    For the Toilet you can purchase either a clip on toilet seat riser with or without armrests or a commode chair to keep near the bed at night.
  2. Use the right walking aide for the job:
    Frequently after a leg injury or surgery there will be a time ranging from a few days up to 2-3 months where you will not be allowed to put all or any of your weight on the injured limb.

There is a large array of walking assistive devices but there typically 3 types:

  1. Walkers: this is the most stable of the walkinging aides and usually are the preferred device in the early injury or post surgery time.
    Advantages: stable, allow for maximum arm assistance, good for patients with existing balance issues.
    Disadvantages: bulky, cannot go up and down stairs
  2. Crutches: using two crutches can allow for the same level of reduction of weight bearing of the leg as a walker. There are two standard types the most common is the Axillary and the other is the Loftstrand (forearm) crutch.
    Advantages:
    Allows for quicker movement, can go up and down stairs, can move about in more compact spaces Disadvantages: Not as stable as a walker so requires a high level of balance and coordination. Resting or hanging the arm over the top of am axillary crutch can cause nerve irritation
  3. Cane: typically use is with one cane, this is the lowest level of reduced weight bearing for the leg. Usually utilized in the later stages of recovery. Types are standard straight cane (single support base), or quad cane (wider 4 legged base)
    Advantages: lightweight and easy to carry, can be used to go up and down stairs. Disadvantages: Cannot use for someone who must be non-weight bearing or has to have more than 20% of body weight restriction on the injured leg.

Other helpful aids

Sock pullers: these can allow a person who cannot bend over or bring the injured foot up high enough to reach to put on their own socks

Long handled shoe horn: allows for easier effort to put a show on the injured leg.

Slip on or elastic lace shoes: best to use rubber soled and supportive shoes

Grabbers/Reachers: allow you to reach high or low places without losing your balance and risking a fall

Loop straps: allows you to use your arms to help move or swing the injured limb onto beds, couches, in and out of cars

Adaptive clothes: Typically pants that are wider and close with zippers, magnets or velcro. Allows for easier dressing over braces or casts.

Village Family Clinic offers proven conservative care such as Physical Therapy, Chiropractic care, Nutritional counseling, and Acupuncture. If you have had a leg injury, surgery or pain we offer care to help you get back to the activities and life you want to have!. Should you have any questions regarding this information please feel free to contact us.

Bob Scanlon, PT, Cert MDT, NJ Lic # 40QA00283600

Chiropractic Is Just For Pain, Right? Wrong!

Joseph Coupal - Sunday, July 14, 2019
Village Family Clinic - Chiropractic Care

Wrong! A very emphatic wrong! It is true that mostly every patient that enters a chiropractic office has some type of back pain – but this is just the tip of the iceberg when it comes to benefits of getting regular chiropractic adjustments. Aside from musculoskeletal conditions such as neck pain, back pain, shoulder/knee/joint/anywhere pain, headaches, sciatica, and auto accidents, chiropractic does so much more.

Firstly, let’s start off with a fully functioning nervous system. The nerves in your spinal column branch off to control your entire body. From your lungs, to digestion, heart function, stomach function, everything! Chiropractic removes nerve interference to these body systems by taking pressure off the nerves to allow an optimally functioning nervous system.

Chiropractic also increases range of motion and improves athletic and physical performance. By removing joint restriction and restoring proper muscle function and range of motion, chiropractic is key for athletes. There’s a reason every NFL and NBA team has their own chiropractor on staff!

Feeling stressed? Tired? Sick? Chiropractic has been shown to reduce stress and improve sleep quality, as well as improve immune system function! There is also research that a chiropractic adjustment to the upper neck can even lower blood pressure.

So whether you are in pain, feeling good and want to feel better, or just want to live a higher quality of life; chiropractic is for you!

Dr’s Note: We produce blog posts such as “The Doctor’s Corner” as a public service to educate the general public in and around Hackettstown NJ about how and why Americans increasingly include chiropractic treatment in their pain management care plan. The Village Family Clinic is a multi-specialty medical facility offer a comprehensive approach to pain management that includes medical pain management, chiropractic care, physical therapy, acupuncture, and a host of other pain management services and techniques.

Chiropractic is just for back pain, right..?

Joseph Coupal - Monday, July 01, 2019
Village Family Clinic - Natural Alternatives to Opioids Hackettstown, NJ

Wrong! A very emphatic wrong! It is true that mostly every patient that enters a chiropractic office has some type of back pain – but this is just the tip of the iceberg when it comes to benefits of getting regular chiropractic adjustments. Aside from musculoskeletal conditions such as neck pain, back pain, shoulder/knee/joint/anywhere pain, headaches, sciatica, and auto accidents, chiropractic does so much more.

Firstly, lets start off with a fully functioning nervous system. The nerves in your spinal column branch off to control your entire body. From your lungs, to digestion, heart function, stomach function, everything! Chiropractic removes nerve interference to these body systems by taking pressure off of the nerves to allow an optimally functioning nervous system. Chiropractic also increases range of motion and improves athletic and physical performance. By removing joint restriction and restoring proper muscle function and range of motion, chiropractic is key for athletes. There’s a reason every NFL and NBA team has their own chiropractor on staff! Feeling stressed? Tired? Sick?

Chiropractic has been shown to reduce stress and improve sleep quality, as well as improve immune system function! There is also research that a chiropractic adjustment to the upper neck can even lower blood pressure.

So whether you are in pain, feeling good and want to feel better, or just want to live a higher quality of life; chiropractic is for you!

All New Patient Service Fees To Go To Domestic and Sexual Abuse Crisis Center

Joseph Coupal - Sunday, June 30, 2019

Help us Make a Difference!

DASACC

Our entire team here at Hackettstown’s Village Family Clinic is on a mission to help abused women and children in Warren County and are working with DASACC. The mission of the Domestic Abuse & Sexual Assault Crisis Center is to help, serve, and advocate for those impacted by interpersonal violence, to be proactive regarding its prevention, and to create positive change.

How can you help?

If you refer in a friend or family, their first visit will be only a $20 fee, which we will then match and give to DASACC.

For example.

If you refer a friend who could use chiropractic or acupuncture treatment, they pay $20 for a world class checkup, and DASACC gets $40. You and your friend would be helping us help this worthy cause.

Village Family Clinic is a multi-specialty medical care facility serving Hackettstown NJ with physical therapy, Chiropractic care, Nutritional counseling, Acupuncture, and a host of other health services. If you suffer any form of acute or chronic pain, we exist to help you get back to the active and pain-free life that you deserve. Contact us today!

Vincent Celebrates Neck and Back Pain Control Via Acupuncture

Joseph Coupal - Tuesday, June 25, 2019

Debilitating pain is an equal opportunity employer. Pain attacks people of all ages and body types. People in pain have a primary mission in life, to find and sustain a pain management program that works for them. Meet our patient Vincent. You’d never know by looking at him that he was dealt a bad hand and lived with systemic debilitating pain in his lower back, upper back, and neck. Would you care to guess what recurring treatment relieves Vincent of debilitating pain and what treatment has returned him to an essentially pain-free quality of life? Recurring acupuncture treatment at our Hackettstown NJ clinic has helped Vincent turn his life around. Most acupuncture patients (Vincent included) are skeptical, at first that is. But ask yourself something. If anything that’s been around for over 3000 years and is still delivering widespread success, just what is the justification for skepticism?

Of course acupuncture is but one of many medical pain management services and chiropractic pain management services offered here at Village Family Clinic in Hackettstown. There is a combination of services available to you that can and will mitigate (and often times outright eliminate) pain that robs you of the quality of life that you deserve….like Vincent who tells his story in the short video below. Vincent, we celebrate both with and for you!

Hi, my name is Vincent. I'm a patient here at Village Family Clinic (Hackettstown, NJ). I've been coming here for about five years or so now. I originally came for debilitating lower back pain with Dr. Fedich. Eventually I ended up actually working with Dr. Z for acupuncture. The relief is just awesome! It's almost instant pain relief. I've had a couple of neck injuries and upper back injuries. I was kind of skeptical about the whole acupuncture thing at first, but after trying it a few times it was just amazing how well it actually works. So I definitely recommend coming here to anyone else who's looking to look for even minor pain or any type of relief that they may. It’s definitely a professional place that I would recommend.

Dr. Carlock Discusses How The Back Is Often The Source of Foot Pain

Joseph Coupal - Friday, June 14, 2019

Hello again from Hackettstown NJ’s Village Family Clinic. Dr. Carlock addresses in the short video below a frequently asked question regarding foot pain. What most people don’t know is, as it pertains to foot pain, more often than not the source of the pain is not originating from the foot. Dr. C. offers a very informative explanation using visual aids that will help anyone trying to understand what is causing there systemic foot pain and how Hackettstown NJ chiropractors treat foot pain quickly successfully, and economically.

Of course we want all to know that we are a full service specialty medical facility offering numerous non-invasive pain management services such as acupuncture, physical therapy, and other medical pain management services. So enjoy watching Dr. Carlock’s explanation of the origins of foot pain and feel free to contact us to learn more and/or schedule your treatment.

"Hi how are you doing everybody, this is Dr. Carlock over a Village Family Clinic. We get a question a lot from patients recently, I've had patients come in with pain in their foot and a lot of people are wondering, like, where is this pain coming from? So a lot of times, actually more often than not, where you're feeling the pain is not necessarily where it's originating. Of course you could have plantar fasciitis, or a sprain, or something else going in the foot. We would screen for that but most of the time believe it or not, the pain in the foot is actually coming from the back.

So, if you're feeling like a tingling or a sharp pain, a lot of times recently in the clinic we figured out that it's coming from the back. So the body is designed in such a way that the nerves come out off the spinal cord in the spine. All these nerves in the lower back they go all the way down the leg into the foot. You can see a better picture here, they're all converging from that sciatic nerve that goes down your leg and then all the way to the foot. If some is being pinched in here, whether it's from a disc or something being out of place, sometimes if there's a classic pattern where you feel all the way down but every once in a while you feel it just in your foot. It's our job to discern whether that's the case, and if so, we can definitely help it out. So, if you're experiencing some foot pain you don't really know where it's coming from, come on in we'll check you out and we'll get it figure out for you."

I Was In Kidney Failure, Now I’m Off All Meds

Joseph Coupal - Tuesday, May 28, 2019

Take a moment to consider our most recent patient feedback: “…I was in kidney failure….he took me off all my medicines…”, followed later by “…I don’t need to take any arthritis medicine”. Here’s a lady with a host of quality-of-life medical issues and Dr. Fedich and the Hackettstown Village Family Clinic are combining chiropractic care, acupuncture, and medical pain management to turn her life around. Listen to the celebration in her voice as she describes the medical and chiropractic success she’s enjoyed here at Village Family Clinic. Not lost on us is her glowing feedback about the awesome overall experience with our staff. These results and this type of feedback is THE thing that delivers professional reward to our entire staff.

"I've been coming to Dr. Fedich for some time now. Back in August I had a severe sinus infection and my loss of hearing in my left ear and was in kidney failure. We came back to Dr. Fedich and he took me off all my medicines and everything. Dr. Z has given me acupuncture the day I was here for my sinuses, 15 minutes I was completely clear no problem. They're working now with all the acupuncture and Dr. Fedich on my system to help me so I don't need to take any arthritis medicine. The staff here is awesome you never ever see anybody as great as these people are, friendly and they're there for you. Come to see Dr. fedich and his staff."

Steve Found The Best Chiropractor in Hackettstown NJ

Joseph Coupal - Tuesday, May 14, 2019

Our patient, Steve, did his homework and research looking for the best chiropractic services offered here in Hackettstown, NJ. He read with interest the litany of chiropractic, physical therapy, pain management, and other testimonials and put in a call to Village Family Clinic. Listen to Steve tell his story below about his appreciation for the productive and professional care delivered by the entire Village Family Clinic care team. Steve, it is indeed our privilege to team with you to return you to the pain-free life that you so deserve. Thank you for your kind feedback!

"I had to switch chiropractors for a number of different reasons, so I did a little search to find the best chiropractor that I could find in the area and it brought me here to Village Family Chiropractic Center. The first thing that I really loved about this place was the employees that work here. They just make you feel very comfortable, they help you with everything, they answer all your questions. Then of course the doctors are great too, they do a lot of different services on you and you walk out of here feeling great. I'm really glad that I found the Village Family Chiropractic. Thank you."


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Hi I'm Laurel, I'm a patient at the Village Family Clinic. I just want to thank Dr. Fedich and the whole staff for everything they have done for me. My back feels so much better. This machine that I have been using has really helped my back and I just want to thank everybody. Thank you!


Hi! My name Maria and I'm here at the Village Family Clinic. I came for compression for my neck and chiropractic for my back and I'm feeling better. The atmosphere in this clinic is so friendly. They know what they're doing and I would love for people come to this place. They're very friendly, especially my friend Jessica. Fully nice work, everybody fully nice. I wish everybody would come here. Very friendly people in this clinic.


Hi my name is Karen. Back in December, I came to Dr. Fedich because I'd been in a lot of pain with my neck. I had a herniated disk and they introduced me to this Triton machine, which has really been a God send, helping me pull my neck and taking the pain away. I also referred my father and my son because I trust this Doctor so much...he's helped me so much. Now, I'm going to Ashley for massages. I'm just addicted to this place..