Chiropractic + Wellness

It is estimated that every adult will experience some form of back pain at least once in their lives. There’s a difference between mechanical and inflammatory back pain. With inflammatory back pain, movement tends to help it, while resting worsens the pain. For some individuals, relief from inflammatory back pain is something they could have to manage for some time. Fortunately, there are effective management and relief options available.

Inflammatory vs. Mechanical Pain

Chronic back pain has two major causes. These are Mechanical and Inflammatory. They have slightly different characteristics when presenting. Chiropractors know what to look for to tell the difference between the two. Then a decision can be made on how to proceed with treatment or management.

Inflammatory

Pain caused by inflammation can be described as:

• Not having a known definite cause.
• Characterized by stiffness, especially after waking up.
• Pain reduces with movement, activity, stretching, exercise.
• Is worst during the early hours of the morning.
• Is often accompanied by pain in the buttocks/sciatica symptoms.

Mechanical

Mechanical pain can be described as:

• Pain that becomes worse with activity, stretching, or exercise.
• Pain reduces with rest.
• There is no stiffness after sleeping.
• This pain is not constant but can become intense/severe for short periods.
• Pain in the buttocks/sciatica symptoms do not present.

Inflammatory and Non-Inflammatory

Non-inflammatory is the same as mechanical pain. Mechanical/non-inflammatory back pain has causation related to the mechanics of the back and can result from injury or trauma. The cause of non-inflammatory pain does not necessarily present right away. For example, poor posture that leads to back pain is a mechanical/non-inflammatory cause. However, non-inflammatory back pain can be accompanied by inflammation as a natural reaction to injury. But this inflammation is not the cause of the pain. Non-inflammatory back pain can be treated effectively with conservative treatments. This includes:

• Chiropractic adjusting
• Physical therapy
• Spinal decompression

Contributing Autoimmune Diseases

When inflammation is the cause of pain, it is considered inflammatory pain. Autoimmune disease/s can cause the body to attack different areas of the body mistakenly. Chronic pain can be caused by autoimmune diseases that include:

• Rheumatoid Arthritis

Arthritis causes the immune system to attack the joints throughout the body.

• Ankylosing Spondylitis

This is a rare type of arthritis that affects the spine. It is found more in men and usually begins in early adulthood.

• Multiple Sclerosis

This is a disease where the immune system attacks nerve fibers and can lead to back pain.

• Psoriatic Arthritis

This type of arthritis is characterized by patches of psoriasis along with joint pain and inflammation.

Inflammatory Pain Treatment

Individuals that think they might have inflammatory back pain should consult a doctor, spine specialist, and/or chiropractor. A general practitioner can misdiagnose inflammatory back pain as mechanical back pain. Many find relief from taking non-steroidal anti-inflammatory drugs or NSAIDs and following an exercise/physical activity regimen. However, sometimes this is not enough. This is where chiropractic treatment and physical therapy comes in.

Chiropractic and Physical Therapy

These medical professions complement each other well and can be beneficial as a part of an overall treatment plan. A chiropractor, with the help of a physical therapist, can bring significant relief. Management techniques involve:

• Chiropractic adjustments
• Flexion-distraction
• Posture correction
• Personalized exercises

Inflammation Night Pain

Inflammatory back pain tends to worsen at night. What happens is the inflammatory markers settle down when the body is not moving. A few simple practices can help you get better sleep.

• Stretch Before Bed and When Waking

Performing stretches before going to bed and after waking up helps keep the body limber.

• Inspect Pillows and Mattress

Sleeping with the spine out of alignment could exacerbate the problem. Using a too-soft mattress or a too-large pillow could be contributing to the pain. Sleeping on the side is recommended to use a pillow between the legs to keep the low back straight.

Exercises

Some exercises should be discussed with your doctor. Individuals have found that exercise and stretching are essential for relief.

Cardio

These exercises increase heart rate, boost mood, and release natural pain killers. Low-impact cardio exercises:

• Swimming
• Walking
• Cycling

Strength-Building

Strengthening the core muscles will help maintain posture and spine support. Some of these include yoga poses:

• Cat and cow
• Upward and downward dog
• Glute Press
• Plank
• Bridge
• Superman

Body Composition

Mediterranean Lifestyle

Sustainable and easy to follow three basic elements: following the diet, physical activity, and high levels of socializing. For individuals that want to change their diet and lifestyle to the Mediterranean, try the following:

• Add more vegetables to meals. This can be salads, stews, and pizzas. Kidney beans, lentils, and peas are common Mediterranean staples.
• Switch to whole grains as well as products made from whole grain flour. The high fiber content can improve heart health and can help lower blood pressure. Minimize refined carbohydrates like white bread and breakfast cereals.
• Balance rich desserts with fresh fruits like oranges and bananas that can include antioxidant fruits like blueberries and pomegranates.
• Treat meat as a side dish instead of the main course. Adding strips of chicken or beef into a vegetable saute/soup.
• Balance meat dishes with fish and seafood. This includes sardines, salmon, clams, and oysters.
• Go vegetarian for one day a week.
• Cut out processed meats with high levels of preservatives.
• Add healthy fats like avocados, sunflower seeds, nuts, and peanuts to meals.
• Add dairy like cheese and Greek or plain yogurt.
• Increase physical activity into a routine.
• Talk to friends and family.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Cornelson, Stacey M et al. “Chiropractic Care in the Management of Inactive Ankylosing Spondylitis: A Case Series.” Journal of chiropractic medicine vol. 16,4 (2017): 300-307. doi:10.1016/j.jcm.2017.10.002

Dahlhamer, James et al. “Prevalence of Chronic Pain and High-Impact Chronic Pain Among Adults - the United States, 2016.” MMWR. Morbidity and mortality weekly report vol. 67,36 1001-1006. 14 Sep. 2018, doi:10.15585/mmwr.mm6736a2

Riksman, Janine S et al. “Delineating inflammatory and mechanical sub-types of low back pain: a pilot survey of fifty low back pain patients in a chiropractic setting.” Chiropractic & manual therapies vol. 19,1 5. 7 Feb. 2011, doi:10.1186/2045-709X-19-5

Santilli, Valter et al. “Chiropractic manipulation in the treatment of acute back pain and sciatica with disc protrusion: a randomized, double-blind clinical trial of active and simulated spinal manipulations.” The spine journal: official journal of the North American Spine Society vol. 6,2 (2006): 131-7. doi:10.1016/j.spinee.2005.08.001

Teodorczyk-Injeyan, Julita A et al. “Nonspecific Low Back Pain: Inflammatory Profiles of Patients With Acute and Chronic Pain.” The Clinical journal of pain vol. 35,10 (2019): 818-825. doi:10.1097/AJP.0000000000000745

The health of the spine and optimal body performance go hand in hand. When thinking about chiropractic treatment thoughts of cracking, popping, or fixing spinal kinks are what usually come to mind. This is true, however, chiropractic goes much deeper than just adjustments. Regular chiropractic will help maintain overall/optimal health and prevent:

• Painful musculoskeletal conditions
• Disease
• Other health issues

Learn more about the treatment options and benefits that chiropractic can provide.

How Chiropractic Supports The Health Of The Spine

The main focus of chiropractic is on the health of the spine. This is because the spine's health is the base for all other aspects of the body's health. When the spine is properly aligned, nerve energy/communication and blood circulation are optimized to support the body's function. When the body is in proper form the health benefits are numerous. These include:

• Pain alleviation
• Increased energy
• Increased productivity
• Clear thinking
• Improved biomechanics movement
• Improved mood

The chiropractic approach is science-based and is highly recommended for achieving positive health results.

Treatment Options

Chiropractic builds-up the body's nervous system, immune system, and strengthens the musculoskeletal system. What to expect from treatment sessions depends on each individual's specific conditions, needs, and goals. Treatment can include:

Spinal adjusting

• Spinal adjustments combined with other treatment techniques are needed to maintain the body's health long term.

Health Coaching

• Understanding the causes of ill health/conditions will help manage and prevent issues. A chiropractor and a health coach can discuss positive lifestyle modification factors that will help like:
• Posture education
• Exercise tips
• Stress management techniques
• Sleep modification
• Developing healthy diet habits

Deep/Soft tissue massage

• Soreness, stiffness, and connective tissue flexibility problems are common with misalignment. Addressing these areas with physical therapeutic massage will help reinforce proper body alignment.

Prescribed exercise program

• A chiropractic practitioner will recommend exercises for strengthening and stretching muscles, tendons will provide support for optimal body alignment and overall health.

Health Potential

Seeking treatment options for improved health, consider a chiropractic provider. They will address the root cause to help bring out the best on every level. Chiropractic providers are in high demand and will get the body back to its full potential. See what the possibilities can be.

Body Composition Benefits

Best Diet for Weight Loss

Life is about balance and is important to remember that all macronutrients are needed to function properly. Protein does not just affect muscle, it also acts on hormones, enzymes, and antibodies. Carbs are an energy source that the red blood cells use, and without enough fat in the diet, an individual can gain weight by eating more filler foods. The body is a well-refined machine that does not function on fad diets.

The function is obtained through balance and variety in a healthy diet. The best diet for weight loss is not complicated or high-tech. The focus should be on whole unrefined foods, reduced red meat consumption, and plenty of vegetables. But, the food does not have to taste bad or have no taste at all. A too rigid diet can make individuals more likely to revert back into unhealthy eating habits. Try a salad with leafy greens, brown rice, sweet potatoes, avocado, black beans, and cilantro lime dressing. It may be a surprise, how healthy eating can taste amazing.

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

References

Meeker, William C, and Scott Haldeman. “Chiropractic: a profession at the crossroads of mainstream and alternative medicine.” Annals of internal medicine vol. 136,3 (2002): 216-27. doi:10.7326/0003-4819-136-3-200202050-00010

For individuals that have a partner or spouse with chronic back pain, life can feel like it revolves around the pain. For the individuals going through the pain, it does. The pain can be debilitating to the body, emotional and mentally. The physical and emotional exhaustion of chronic pain can affect a partnership. But with the right support, treatment can be enhanced making the couple's life a lot better.

Partners and spouses with Chronic Pain

Individuals unhealthily deal with chronic pain communication in two ways.

• The first is, the individual dealing with the pain talks frequently about it. This can be viewed as constant complaining, resulting in their spouse or partner becoming irritated, cold, resentful, and frustrated by not knowing or being able to help.

• The second way is, again the individual dealing with the pain wants to avoid sounding needy, never talk about the pain. This means instead they deal with the pain in silence. However, this wears the individual down physically and mentally.

This can turn to self-medicating bringing its own host of consequences. Regardless of how a spouse or partner communicates or not, the objective is to find healthier ways to work through the pain, work as a team, and support one another.

Practical Support

When it comes to normal daily activities, a common concern is the limitation of activities. This can be anything from exercising, standing, or walking. For the spouse or partner, it's the same but instead is on the support/aiding side. The key is to clearly express the type of support they do and don’t feel benefits their pain management. For the spouse/partner, expressing the desire and willingness to provide assistance and empathy provides tremendous encouragement and opens the door to team-based healing.

Exercises and Stretches

Exercise and stretching are an integral part of treatment. There are a variety of exercises that can be done right at home. The addition of a second person is an added benefit. Recommended are easy stretches of the:

• Lower back
• Hamstrings
• Buttocks
• Calves
• These can ease the muscle spasms that usually happen during an episode.

Start with straight leg raises or knee-to-chest stretches while lying on the back. The spouse/partner can help by adding pressure and support to the legs. Additional stretches can be added to the regimen, but the objective when stretching with a partner is communication. This means verbalizing each other's needs and keeping an eye on one another's faces for signs of distress.

Exercising as a pair has the added benefit of support and motivation. Non-impact core strengthening exercises are recommended. This includes yoga and pilates. With all exercise and physical activities, choose courses that are age/ability appropriate. With classes, partners and spouses should inform the instructor of the back pain so they can modify the workout accordingly.

Spousal Partner Massage

A highly beneficial treatment/therapy from a spouse or partner is massage. Professional therapeutic massages provide the greatest relief. However, when not available, having a spouse/partner work out regular short massages around the affected areas provides immense relief. Massaging the body keeps acute conditions from becoming chronic, reducing pain and increasing mobility. This is recommended to fill the gaps in professional chiropractic treatment. Some basic techniques and tips:

• Use broad sweeping strokes with steady pressure across the muscle/s
• Use the heel of the hand to work out the areas
• Use the thumb or knuckle to apply deeper pressure to the area by rubbing in circles or holding down in place
• Use pain cream/ointment and/or massage oil to ease friction and increase blood flow

Daily Tasks

Basic lifestyle adjustments can also help. Breaking up household chores based on those that cause pain flare-ups, and those that don’t can prevent episodes and make life healthier. For example,

• An individual with a disc injury might not be able to flex forward
• An individual with facet syndrome or osteoarthritis could have problems extending upright

Treatment and Recovery

Finding the root cause of the pain and seeking the most effective treatment possible is the goal. Treatment could involve a combination of several approaches.

• Chiropractic
• Physical therapy
• Acupuncture
• Therapeutic massage
• Core-strengthening yoga
• All have been shown to have positive results.

Spousal/partner support through the pain, exercises, stretches, massage, and emotion will go a long way in expediting a healthy treatment plan.

Body Composition

Muscle mass and body health

Many think that muscle gain is only for highly active individuals and athletes. Not everyone wants to be muscular but everybody needs to be able to fight off infection. Protein is an important macronutrient that the body needs to function properly. Muscle is made up of water and protein. When the body enters a stressed state like getting sick, the body’s protein demands go up to four times the amount normally required.

If the body does not obtain the necessary protein it needs from an individual's diet, it will turn to the muscles treating them as protein reserves. When this happens the muscles begin to break down. If the muscles are underdeveloped they have a reduced ability and strength to fight off infections and become more susceptible. Focusing on muscle gain will help with recovery, strength, and function. Focusing on muscle gain will help with recovery, strength, and function.

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Massage therapy for back pain: International Journal of Therapeutic Massage & Bodywork. “Case Study: The Use of Massage Therapy to Relieve Chronic Low-Back Pain.” doi:10.3822/ijtmb.v9i3.267

Prevalence of back pain: Georgetown University: Health Policy Institute. “Chronic Back Pain.” https://hpi.georgetown.edu/backpain/#:~:text=Nearly%2065%20million%20Americans%20report,condition%20in%20the%20United%20States.

Yoga for back pain: National Institutes of Health. (October 31, 2011) “Yoga or Stretching Eases Low Back Pain.” https://www.nih.gov/news-events/nih-research-matters/yoga-or-stretching-eases-low-back-pain#:~:text=A%20new%20study%20reports%20that,months%20after%20the%20classes%20ended.

Working Upright

If you are considering going upright in your workplace or workspace, you are not alone. Companies large and small are recognizing the benefits of this healthy, spine-friendly way of working and they are incorporating it into their employees’ workstations. It places the body in an optimal position, between standing and sitting to provide an ergonomic solution to working at a desk that saves space too. Even home offices are getting in on the movement. These case studies tell the stories of four companies that incorporated upright workspace technology for their organizations.

Shape Up

Rhode Island-based start-up company, ShapeUp, is a health and technology-centered small business with just employees. It manages the design and implementation of socially activated wellness programs in the workplace. They were looking for furniture that was high quality and sturdy enough to withstand a workforce that was very active. At the same time, it needed to promote good health to remain consistent with the company’s health-oriented ideals.

Their first step moving in that direction was to purchase several community upright workstations. This would allow employees to get upright at various points during the day. The feedback from employees was so great that upright workstations were placed in each employee’s work area.  They reported reduced back pain and increased energy, attributing it to the simple act of going upright.

FLUX

FLUX, based in San Francisco, is a small tech company with fewer than 50 employees. The venture-backed start-up created software that “reimagines sustainable building design.”

In 2012, Nicholas Chim, the company’s founder, began searching for body-friendly workstations that would help keep his energy level up and help him maintain his focus. He purchased an upright station for himself to use in his work area. Many of the employees expressed great interest in this new workstation. Once, Chim came home from a business trip and found that one of the employees had taken over his upright station.

It was then that Chim realized he needed to purchase upright stations for all of his employees if he was going to keep them happy and healthy. He now offers upright workstations to all of his employees; all they have to do is request it.

Katie Rowe Mitchell

Katie Rowe Mitchell has a home office where she runs her start-up, Unfold Yoga + Wellness with her friend and partner Nicole Elipas Doherty. The company brings meditation practices and accessible yoga to organizations as a wellness measure for the companies’ employees. She left a longtime corporate job that left her feeling physically uncomfortable, overstressed, and overworked due, in part, to her sedentary work style.

She recognized the link between yoga and having more energy and better focus so she left her corporate job to start her own company that would bring yoga to be stressed out workers. In her own home office, Katie wanted a more active work style, and an upright workstation was the answer. It keeps her engaged in mind, body, and spirit. She has a newfound sense of freedom that sitting behind a desk for hours every day did not provide. Going upright opened a whole new world for Katie.

Wikimedia Foundation

Tech non-profit Wikimedia Foundation is based in San Francisco and has 200 employees. It powers several collaboratively edited projects including Wikimedia. When the company decided to redesign their office space, they decided that they wanted to create a work environment that empowered and encouraged employees to work together. They chose a dynamic environment with an open floor plan – and they included several upright stations. These workstations were grouped so that all of the employees would have an opportunity to use the stations at different times. The standing desks also proved to be space saving and took up less room in the work area than traditional desks and chairs.

Back Pain Treatment