 Your new post is loading...
Your new post is loading...
Setting spinal goals is important for an individual's treatment plan to ensure a thorough and successful recovery following: - Surgery
- Trauma
- Spinal condition
When developing goals with a surgeon or spine specialist, utilizing a well-known method known as SMART is recommended. Individuals are encouraged to set goals to accomplish personal growth and improvement. It is a model for forming goals and objectives that for medical purposes include: - Pain management
- Physical Rehabilitation
- Mental health
- Exercises
- Stretching
- Anti-inflammatory diet
S.M.A.R.T Spinal Goals The acronym stands for: Specific - Target a specific area for improvement.
Measurable - Find ways to track progress.
- This could be fitness trackers, daily journaling - writing, video, health coach, etc.
Attainable - Determine if the goal is achievable.
- Figure out what tools or skill sets are needed to reach the goal.
Realistic - Results-oriented goals.
- Measure results or output, including accomplishments.
Time Frame - Set goals within a doable time frame.
Goal setting helps individuals monitor their progress when recovering from injury, surgery, and/or spinal conditions. Making goals smaller makes it easier to achieve improvements. It’s recommended to have a partner assistant during the goal-setting because the pain can compromise decision-making. Pain affects the mind's abilities to assess improvement and treatment response rationally. Taking the most important goals and focusing on small building blocks helps individuals maintain motivation during a long recovery process. Difference Between Goal Setting and Treatment A standard treatment plan is structured for a specific result and is not set up for adjusting the way goal setting does. A treatment plan is created and prescribed to a patient with little patient input. Goal setting is a collaboration between a patient and a doctor setting objectives as stepping-off points to achieve goals. Goal setting empowers patients with education, skillsets, and tools to succeed and continue that mindset as their lives move on. Achieving short-term goals helps individuals reflect positively on small gains that set a solid foundation for more challenging future goals. Spinal Treatment Goals Goals are personalized/custom-tailored to the individual's case and condition. For example, a patient could set a goal of returning to weekend sports activities. Therefore, achieving the goal could require the individual to engage in exercise five days a week for the next two weeks that could include physical therapy rehabilitation: These activities are small goals that help the body adapt to handling additional physical stress. Goal Setting When In Recovery Spinal issues are dealt with by creating reasonable small objectives to reach a goal. SMART goal setting is an instrumental framework for medical providers to help identify what is important to the patient. Modifications on SMART goals can be done to adjust to the individual's needs. Spinal goals help patients accomplish what is necessary, keeping them empowered and motivated. Too Comfortable With Goals An individual may have a great deal of success doing the same workouts initially but then notice they’re getting easier and are not seeing the same rate of progression. That same workout routine, same weights, and equipment will only go so far in goal achievement. In recovery, as the body gets stronger and fitness levels improve, it is recommended to consistently challenge yourself to avoid falling into a rehabilitation fitness plateau. Part of the recovery process is to change up workouts to challenge the body to achieve optimal health and healing. Individuals are recommended to: Increase weight and or reps - Increase the amount of weight or the number of reps in each set.
Increase or decrease the tempo - Shorten the rest period between sets to keep the heart rate high or slow down to focus on muscle contraction.
Experiment with different types of workout sets - If you’ve been doing the same kinds of lifts, try drop sets, supersets, or AMRAP (as many reps as possible) to challenge your muscles differently.
Learn new exercises - Individuals doing a lot of weightlifting are recommended to engage in plyometric body exercises.
- Individuals doing high-intensity interval training are recommended to incorporate a long run or bike ride.
Changing the workout routine will keep challenging the body, which is great for health progress. 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 Alexanders, Jenny et al. “Goal setting practices used within anterior cruciate ligament rehabilitation: An exploration of physiotherapists understanding, training, and experiences.” Musculoskeletal care vol. 19,3 (2021): 293-305. doi:10.1002/msc.1535 Bovend'Eerdt, Thamar J H et al. “Writing SMART rehabilitation goals and achieving goal attainment scaling: a practical guide.” Clinical rehabilitation vol. 23,4 (2009): 352-61. doi:10.1177/0269215508101741 Haas, B et al. “Rehabilitation goals of people with spinal cord injuries can be classified against the International Classification of Functioning, Disability and Health Core Set for spinal cord injuries.” Spinal cord vol. 54,4 (2016): 324-8. doi:10.1038/sc.2015.155
Posture is how we hold our bodies while standing, sitting, or lying down. A healthy posture is the correct alignment of the body supported by the right amount of muscle tension. Our everyday movements and activities affect the body's alignment. A postural imbalance can impact the body's health in various ways. It can cause: - General soreness
- Back pain
- Muscular pain
- Fatigue
- Digestive problems
- Poor self-esteem
Unhealthy posture can increase the risk of spinal dysfunction, joint degeneration, stress joints, and muscles, resulting in permanent damage if left untreated. The best way to prevent postural imbalances is to be aware of the causes utilize proper ergonomic and movement strategies that can help avoid these problems. As the everyday bad habits, behaviors, and activities are understood, it is much easier to prevent and correct them. Everyday Posture Is Important Specific muscles maintain the body's posture, so we don't have to think about it and constantly adjust. Muscle groups, including the hamstrings and large back muscles, are essential in maintaining healthy positions. When the muscles function correctly, the postural muscles prevent gravity from pushing the body forward. Postural muscles also maintain balance when moving. A healthy posture reduces strain on the supporting muscles and ligaments during everyday movement and weight-bearing activities. Engaging in healthy posture helps: - Keep the bones and joints in correct alignment so that the muscles function correctly.
- Decrease the abnormal wearing of joints resulting in degenerative arthritis and joint pain.
- Reduce the stress on the ligaments holding the spinal joints together, preventing injury.
- Allow muscles to work more efficiently.
- The body exert less energy.
- Prevent muscle fatigue and muscle pain.
- Prevent muscle strain and overuse disorders.
Unhealthy Posture Unhealthy posture results when the body sits or stands with the spine in an abnormal position. When an individual practices unhealthy posture over a long period, it progressively leads to muscles and ligaments becoming elongated and weak, while others become short and tight. This creates a physical imbalance that leads to postural abnormalities like: - Rounded shoulders
- Forward head posture
- Thoracic kyphosis or hunched back
- Lumbar lordosis
- Swayback
- Limited mobility
- Increases the risk of injury
Causes Habits - Individuals can begin to develop unhealthy habits that negatively impact their posture, like walking with their head looking towards the ground. This shifts the body out of alignment.
Sitting For Too Long - Spending too much time sitting even with the correct posture will impact the spine and muscles. It weakens the muscles, ligaments, and abdominals.
Weight - Carrying extra weight can force the spine into an awkward position. This is true for individuals with pot bellies, as it pulls the lower back forward, increasing the risk of lumbar lordosis.
Unhealthy Diet - If the spine does not have access to the vitamins and nutrients it needs, it can struggle to maintain its strength and flexibility. It is also more difficult for the body to repair damage to the spine's muscles and ligaments.
Clothing and Footwear - Clothing and footwear can impact posture.
- High heels, poor-fitting shoes, saggy jeans, large belts, heavy jackets, and other items can force the spine into an unnatural position.
- These are fine to wear for short periods but avoid wearing them day in and day out.
Treatment Chiropractors specialize in issues affecting the spine, especially posture. They can: - Perform a postural examination involving a complete assessment of the musculoskeletal system to identify any joint misalignments and issues that affect soft tissue.
- Perform adjustments of misaligned joints using various techniques.
- Recommend stretches to loosen/lengthen tight muscles and strengthen weak ones, leading to improvements. A chiropractor will develop an effective stretching regimen to target the correct muscles.
- Recommend nutritional advice, exercise, and everyday habit adjustments.
Insulin Resistance Individuals who sit for extended periods, don't exercise and don't watch their diet can experience insulin resistance. Insulin resistance happens when insulin cannot transport excess blood sugar out of the blood and into the muscles. One study found that women who sat for eight hours a day had a higher chance of developing diabetes. Individuals with diabetes tend to have more fat within their bodies, particularly visceral fat, increasing insulin resistance potential. Individuals with diabetes experience a faster loss of muscle mass as they age, further intensifying symptoms and deterioration of body composition. 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 Feldman, Anatol G. "The Relationship Between Postural and Movement Stability." Advances in experimental medicine and biology vol. 957 (2016): 105-120. doi:10.1007/978-3-319-47313-0_6 Jaromi, Melinda et al. "Treatment and ergonomics training of work-related lower back pain and body posture problems for nurses." Journal of clinical nursing vol. 21,11-12 (2012): 1776-84. doi:10.1111/j.1365-2702.2012.04089.x Jung, Suk Hwa et al. "Visceral Fat Mass Has Stronger Associations with Diabetes and Prediabetes than Other Anthropometric Obesity Indicators among Korean Adults." Yonsei medical journal vol. 57,3 (2016): 674-80. doi:10.3349/ymj.2016.57.3.674 Pope, Malcolm H et al. "Spine ergonomics." Annual review of biomedical engineering vol. 4 (2002): 49-68. doi:10.1146/annurev.bioeng.4.092101.122107
Dr. Alex Jimenez and Dr. Ruja discuss why chiropractic care is important to the body’s overall wellbeing. Why Chiropractic Works?
In today’s podcast, Dr. Alex Jimenez DC, Health Coaches Adriana Caceres and Faith Arciniega, Massage Therapist Amparo Armendáriz-Pérez, and Clinical Nutritionist Ana Paola Rodriguez Arciniega discuss today what they do and offer with Functional Medicine. What We Do and What We Offer
There are various causes for achiness or soreness under the shoulder blades. The shoulder blade is the triangular bone that forms the back of the shoulder. This pain can range from dull, sharp, burning, or a combination between the spine and shoulder blade to tender or achy across the shoulder or upper back. Pain can spread from another body part or structure, like the neck or spine. Inflammation from injury or overuse is noticeable at onset or gradually after engaging in physical activity and can limit arm movements and interfere with regular activities. Improper Posture Improper poster combined with prolonged sitting can cause the spine to develop structural changes that cause pain under the shoulder blade. Habits that lead to poor posture include: - Hunching the back.
- Tilting the head down - looking at the phone.
- Leaning to one side while sitting, working.
Poor posture habits cause the muscles to weaken, placing added pressure on the spinal discs, muscles, and ligaments. This body imbalance can contribute to upper back and shoulder pain. Lifting Improperly Lifting weight above the head and not using the proper technique can leave the upper back and shoulders vulnerable to injury. Lifting an object that is too heavy or is held in an awkward way causing the spine to be misaligned creates added pressure in the upper back. This can strain the muscles, sprain ligaments, injure the shoulder joint, or spine, which can cause spreading pain under and/or near the shoulder blade. Repetitive Overuse Injury Painting, moving furniture, or participating in sports are activities that can overwork the upper back muscles and shoulders. Overuse can lead to muscle strains and ligament sprains. This can cause pain in the upper back between the shoulder blade and the spine. Scapulothoracic bursitis, also known as snapping scapula syndrome, is when the bursa between the shoulder blade/scapula and the thoracic spine becomes inflamed, causing pain. Cervical Herniated Disc A herniated disc in the cervical spine/neck happens when a disc’s outer layer/annulus fibrosus tears and the inner layer/nucleus pulposus starts to leak outward. This can cause pain and cause the nearby nerve roots to become inflamed, causing pain to run down into the shoulder, arm, and/or hand. A disc herniation in the lower part of the neck usually radiates pain into or near the shoulder blade area. Although less common, a herniation in the upper back can cause pain around or near the shoulder blade. Dislocated Rib An accident or fall could cause a rib to become dislocated or misaligned after repetitive/overuse strain or reaching too far overhead. Sharp pain near the shoulder blade can result from this activity and can sometimes make it challenging to take a deep breath. Compression Fracture A compression fracture occurs when a vertebral bone in the upper back weakens and compresses. This can lead to back pain with a heightened sensitivity across the shoulder area. The pain usually decreases with rest. Compression fractures are commonly caused by osteoporosis in older individuals. Any back or shoulder pain that persists for weeks or interferes with regular activities should be evaluated by a doctor or chiropractor. If the pain is severe or accompanied by symptoms like headache, tingling, weakness, or nausea, individuals are recommended to seek medical attention. Carbohydrate/Carb Loading Carbohydrates are macronutrients that serve a critical function in the body, as they are the body’s primary energy source. The body breaks down carbohydrates into sugar that enters the bloodstream and is stored for energy use in the muscles and liver as glycogen. The muscles only store small quantities of glycogen. And when engaging in physical activity or exercise, the energy stores get used up. Carbohydrate loading can raise glycogen stores in the muscles from 25 to 100 percent of their average amount in men. Women have shown mixed results in studies on carbohydrate loading. Women need to take in more calories than men when carb-loading to experience the same gains in glycogen. Reasons to carb load are either to: - Build-up stores of glycogen so an individual can use the extra energy storage to help improve endurance.
- Fill the muscles with glycogen to bring water into the muscles to help gain mass and tone.
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 Hanchard, Nigel C A et al. “Physical tests for shoulder impingements and local lesions of bursa, tendon or labrum that may accompany impingement.” The Cochrane database of systematic reviews vol. 2013,4 CD007427. 30 Apr. 2013, doi:10.1002/14651858.CD007427.pub2 Mizutamari M. et al. Corresponding scapular pain with the nerve root involved in cervical radiculopathy. J Orthop Surg. 2010; 18(3): 356–60. Sergienko, Stanislav, and Leonid Kalichman. “Myofascial origin of shoulder pain: a literature review.” Journal of bodywork and movement therapies vol. 19,1 (2015): 91-101. doi:10.1016/j.jbmt.2014.05.004
Relaxing the low back muscles. The low back supports the weight of the upper body and provides mobility. The lumbar spine/low back is a complex structure of interconnecting: - Bones
- Joints
- Nerves
- Ligaments
- Muscles
- All work together to provide support, strength, and flexibility.
However, this complex structure is highly susceptible to injury and pain. The muscles in the low back support the spinal column and are responsible for flexing, rotating the hips when walking. The nerves in the low back supply sensation and power the muscles in the pelvis, legs, and feet. The most common acute low back pain cases are brought on from injury to the: - Muscles
- Ligaments
- Joints
- Discs
The body also reacts to injury by triggering an inflammatory response. Inflammation can cause severe pain. The key is relaxing the muscles and keeping them loose. Lower back pain causes The most common cause is muscle spasms, which can be triggered by: - Constant improper posture
- Repetitive and overuse motions
- Chronic inflammation brought on by underlying condition/s
- Quick awkward movements like twisting, reaching, and/or bending at the wrong angle can set off pain symptoms.
- If the same back muscles are getting strained and/or pulled continuously, this could indicate an underlying problem with a misaligned vertebra.
Correct improper postures Improper posture and body positioning eventually present with discomfort and pain. Individuals are constantly hunched over and slumped in front of computers and devices, along with sitting with crossed legs, sleeping on a non-supportive mattress, and there is a perfect recipe for low back pain. Adjusting sitting, desk, and computer ergonomics and using smart devices with posture awareness will go a long way to correct improper posture. Stretch and loosen tight muscles Stretch out throughout the day and before going to bed. Sitting all day at work, then going home and sitting all evening is not healthy for the body's muscles. The muscles shorten, as do the ligaments and tendons. Stretching keeps the body loose and limber. Try out different forms of stretching, as well as foam rolling for the back. Get the body moving Cramped or pulled muscles need time to recover. Too much rest or being completely inactive makes sense but is not recommended. Light movement keeps the blood flowing, especially in and around the injured/sore area. This increases healing and shortens recovery time. Just some light walking is recommended. Getting up and moving while relaxing around the house will get the muscles back in shape. Benefits of collagen Gastrointestinal Health Collagen generates a protective barrier effect on the intestinal mucosa that lines the digestive tract. One study found that collagen supplementation protects against the breakdown of the intestinal wall after a burn injury. A lack of collagen from aging or other factors could impair the structure of the intestinal mucosa. This could lead to digestive problems like leaky gut syndrome and irritable bowel syndrome. Joint Health and Mobility Collagen provides structure and cushion in the joints. As the body ages, the cushion wears down, and joint mobility decreases. This increases the risk of injury. Taking collagen supplements can help improve symptoms of osteoarthritis, rheumatoid arthritis, and other conditions. 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 Finta, Regina et al. “The effect of diaphragm training on lumbar stabilizer muscles: a new concept for improving segmental stability in the case of low back pain.” Journal of pain research vol. 11 3031-3045. 28 Nov. 2018, doi:10.2147/JPR.S181610 Lugo, James P et al. “Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study.” Nutrition journal vol. 15 14. 29 Jan. 2016, doi:10.1186/s12937-016-0130-8 National Institute of Neurological Disorders and Stroke. Pain: Hope Through Research. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Hope-Through-Research/Pain-Hope-Through-Research. June 9, 2017.
Many individuals do not realize the importance of the type of pillow they use for sleep. Sleeping on the wrong pillow is the perfect set-up for neck, shoulder, and back pain. Here are a few chiropractic tips on what to know about picking the best pillow. Knowing which is the right pillow for you can be the key to proper sleep and waking up pain-free. Importance of Pillows Neck and shoulder pain can be a nightmare, especially when the body cannot get decent rest. The right pillow/s can help with neck and back pain symptoms and recover from injuries quicker. When the head is in an awkward position for sleep duration, this causes neck, shoulder, and headache problems. The importance of finding the right pillow follows a set of guidelines. Shape The shape of the pillow has a definitive role in the cervical/neck's curvature. Posture Sleep posture is important in preventing neck, shoulder, and back musculoskeletal pain. Sleep quality Craniocervical pressures and cervical spine alignment are height-specific. Any changes can affect an individual's sleep quality. Height Cervical alignment can become significantly impacted by the shape and height of the pillow. Pillow Comfort Importance Trying to find the right pillow will require trial and error. The basics to consider include: - One sign that it’s time for a new pillow is waking up with pain.
- Age of current pillows. The recommendation is they should be replaced every year or two. This depends on the stuffing/material used as different types wear down quicker.
- If problems are getting comfortable and being able to fall asleep.
- Constantly readjusting or fluffing the pillow/s.
- The pillow has become lumpy or lost its shape.
- It is flat with no cervical support or, too high placing the head in a forward tilt.
- A new pillow to consider are those that control temperature.
- Cooling pillows are made to prevent heat retention. If a warm/hot pillow is keeping you up at night.
Temperature affects sleep quality. - Tossing and turning all night means loss of sleep.
- The frustrating, angry, shifting movements can aggravate back and neck pain/issues.
- Consider bed linens and pillowcases that cool the body.
Pillow Types Today's pillows are made from a variety of materials. Learning about the different kinds of materials can help make an educated choice. - Choose a retailer or brand that offers a guarantee or fair return/exchange program.
- If the pillow isn’t right, you can return it and try another type.
Memory Foam - This material is polyurethane that has been combined with certain chemicals to make it viscoelastic.
- These pillows return to their shape, can stretch and conform to the curves of the body.
- Different kinds of memory foam include Open cell, Egg crate, and Gel.
- They will mold to the contour of the spine, helping with misalignments.
Down Pillows and Down Alternative/polyfill - These pillows are generally softer.
- They are made from actual down feathers or a non-allergic synthetic alternative that feels like real down.
- There is not a great deal of firmness, but they are a good option because they are soft and workable.
Latex - These can be natural or synthetic latex, also known as rubber pillows.
- They offer soft cushioning and proper support.
- The latex is generally shredded, meaning it can be customized with more or less filling depending on the individual's needs.
Combo style - There are combination pillows that could have a foam core with down around it for comfort and support.
- Gel cores are common, specifically in cooling pillows.
How to Choose Tips and things to keep in mind include: - Does it conform to the shape of your neck and spine?
- How soft is it?
- Is the pillow stiff?
- Is it too high?
Remember the importance of sleeping positions. Back, side, or stomach. Pillows that match an individual's sleeping position criteria: - Back sleepers are recommended to use a medium-thick pillow. This keeps the head, neck, and spine properly aligned.
- Side sleepers are recommended to use a slightly thicker, firmer pillow for proper alignment.
- Stomach sleepers are a challenge because of the strain placed on the pelvis and lower back. An almost flat pillow is recommended.
Shopping - If possible, try out the pillow before buying it.
- Most stores will allow this, and some companies take it further.
- For example, The Sleep Number company offers a service called PillowFit.
- This is an online quiz along with a personalized process in their stores.
- The process helps choose a pillow based on individual support preferences and sleep position for the best spinal alignment.
- Customizable or adjustable pillows are another option. These pillows allow the individual to change the amount of filling to fit their needs.
- Research, personal preference, and advice from a doctor and or chiropractor will help find the pillow that is right for you.
- A third of an individual's life is spent in bed, make it as comfortable as possible.
Sleep Body Composition Importance Not getting enough sleep makes it difficult to gain muscle. - Not getting enough sleep means that the body experiences less short wave sleep, affecting the body's ability to secrete Growth Hormone and develop muscle.
- Testosterone is negatively affected by lack of sleep.
- Not enough sleep increases cortisol levels, impairing muscle development.
Not getting enough sleep makes it difficult to lose fat. - Irregular sleep throws off the body's ghrelin/leptin cycles, causing hunger.
- Not getting enough sleep has been linked to eating more.
- Not getting enough sleep can cause reductions in the body's Basal Metabolic Rate, reducing total energy output.
- Tiredness reduces spontaneous movements.
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 “Effect of sleep posture on neck muscle activity.” Journal of Physical Therapy. June 2017. https://pubmed.ncbi.nlm.nih.gov/28626314/ “Effect of pillow height on the biomechanics of the head-neck complex: investigation of the craniocervical pressure and cervical spine alignment.” PeerJ. August 2016. https://pubmed.ncbi.nlm.nih.gov/27635354/ “How Often Should You Replace Your Pillows?” Sleep Foundation, Seattle, WA. https://www.sleepfoundation.org/bedding-information/how-often-should-you-replace-your-pillows “Improving the quality of sleep with an optimal pillow: a randomized, comparative study.” Tohoku Journal of Experimental Medicine. July 2014. https://pubmed.ncbi.nlm.nih.gov/25008402/ “The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: A systematic review and meta-analysis.” Clinical Biomechanics. May 2021. https://pubmed.ncbi.nlm.nih.gov/33895703/ Okamoto-Mizuno, Kazue, and Koh Mizuno. “Effects of thermal environment on sleep and circadian rhythm.” Journal of physiological anthropology vol. 31,1 14. 31 May. 2012, doi:10.1186/1880-6805-31-14
Many individuals will be looking up at the fireworks this 4th of July weekend. A word of caution when keeping the neck in one position for too long can cause neck discomfort and/or pain. Neck discomfort and pain can cause significant disruption with everyday activities. The neck is an area that is constantly in motion. Keeping it in one position for an extended period can cause damage/injury and spinal misalignment. Although neck pain often resolves on its own in a few days. However, it can lead to headaches or an inability to concentrate, affecting an individual's quality of life. Here are some potential causes and remedies for decreasing neck discomfort and pain. Keeping The Neck In One Position For Too Long Can Cause - Mechanical issues and imbalances in the upper spine, known as the cervical spine
- Muscle tension
- Muscle strain
- Spinal misalignment
- Poor posture
- Sleeping problems
- Injury or trauma to the neck from the force and weight
- Chronic neck misalignment
If symptoms come on suddenly, are severe, or result in neurological issues like severe shooting pain, tingling, numbness, or sudden loss of arm strength, seek medical attention immediately. Treatment When the neck is strained or out of alignment, it disrupts nerve circulation integrity. Spinal misalignment is subtle in nature and can be difficult to detect without a professional examination. A chiropractor is trained to recognize any underlying issues to reset/realign the entire spine to optimal form. They will assess, guide, and treat the issue/s specific to the individual's needs. Once the nerves are working uninhibited, a chiropractor can recommend neck exercises, stretches, and more to strengthen and prevent neck problems. When spinal alignment is restored, the body will begin to operate at full potential. Meal Prep to Success For individuals that want to eat less and change eating habits, change up the approach. Meal prepping is a healthy habit that many have had success with because it helps achieve sustainable outcomes in weight loss. Every meal plan will vary for everyone. - First, individuals have different health goals.
- Second, everyone has a different approach to their diet choices. For example, an individual might want to go low-carb and goes with the ketogenic diet. In comparison, some individuals are comfortable planning a week in advance and freezing labeled plastic containers.
Regardless of goals, dietary, or fitness preferences, a workable meal plan is recommended. The ultimate goal is to prevent feeling overwhelmed about planning the next healthy meal and resort to a junk food meal. To steer clear of unhealthy food choices and achieve a healthy body composition, here is a real-world tip to create and stick to a healthy meal plan. Have a well-stocked fridge and pantry Keeping to a meal plan is easier with a well-stocked fridge and pantry. Ensure to keep a list of essential groceries whenever going to the store to ensure plenty. This list of staples includes: - Eggs
- A favorite protein
- Whole grains
- Yogurt
- Healthy oils
- Herbs and spices
- Butter
- Leafy greens
- Beans
Having these ingredients ready to go means a healthy meal can be quickly put together when short on time. Be realistic and make room for crazy days You don’t have to come up with a seven-day weekly meal plan. It is important to change up the routine, so boredom doesn't set in. Before planning and prepping several meals, double-check the calendar. Allow yourself some slack. This could be one or two lunches or dinners in a week just in case something comes up. If batch cooking, even schedule days for leftovers for that extra flexibility. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or 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 BMJ. 2017 Advances in the diagnosis and management of neck pain. Available at: https://pubmed.ncbi.nlm.nih.gov/28807894/ Mayo Clin Proc. 2015. Epidemiology, diagnosis, and treatment of neck pain. Available at: https://pubmed.ncbi.nlm.nih.gov/25659245/ Open Orthop J. 2016. A Qualitative Description of Chronic Neck Pain has Implications for Outcome Assessment and Classification. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5301418/ Phys Ther. 2018. A Mechanism-Based Approach to Physical Therapist Management of Pain. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6256939/
Chiropractic treatment is much more than just spinal adjustments. Regular chiropractic treatment stabilizes and keeps the body balanced. It provides individuals with the knowledge and tools to maintain optimal health and helps prevent musculoskeletal injuries. Treatment options and benefits that chiropractic care can provide includes: - Soft Tissue Manual Therapy
- Physical Therapy
- Therapeutic Exercise
- Therapeutic Stretches
- Spinal Traction
- Diet and Nutritional counseling
- Lifestyle Modification health coaching
The spine is what allows the body to maintain a stable, upright position. A strong spine combined with proper posture is essential to healthy mobility, An unhealthy spine can cause all kinds of issues. Recognizing the role the spine plays in overall health will help protect an individual's long-term quality of life. Chiropractic Support With chiropractic care, the objective is on spinal health. The spine is the basis for all other aspects of the body's health. When the spine is properly aligned, nerve energy/communication is optimized to support all the body's basic functions. Maintaining spinal alignment builds and strengthens the body's immune system to take on whatever comes its way. This includes: - Increases energy
- Increases productivity
- Clear thinking
- Improves biomechanics with regular movement
- Improved mood
- Improves sleep cycles
Chiropractic follows a specialized approach that is science-based and optimized for producing results. Chiropractic Treatment Options Chiropractic treatment activates the body's systems to function properly and at optimal levels. What to expect at a chiropractic clinic? It depends on the individual's symptoms, condition, and health goals. Spinal adjusting This is a common procedure used to begin the process of aligning the spine. However, different chiropractic techniques are needed to maintain the spine's alignment for long-term health. In the beginning, regular sessions will be required to get the spine aligned completely and then light maintenance whenever needed. Health coaching Understanding what is causing the spine to go out of alignment will significantly help manage and prevent issues and/or injuries. A chiropractor will also discuss lifestyle/activity modification to help maintain optimal health. This includes: - Posture education
- Exercise guidance
- Stress management techniques
- Sleep guidance
Soft tissue massage Sore, stiff, and inflexible tissues are common with spinal misalignment. These areas are specifically addressed with targeted massage to reinforce the spinal alignment. Exercise/stretching program A chiropractor can recommend exercises for strengthening and stretching the muscles. This will optimize spinal alignment and the overall health of an individual. Health Potential Improving health through chiropractic is a safe and natural process. They will address the root issues with integrity to help individuals feel their best on every level. Contact Injury Medical Chiropractic and Functional Medicine Clinic today and see the possibilities. Diet Changes Two main forms of intervention include diet and exercise. Both contribute to reducing total cholesterol levels. When intervention is early it can be easier for the individual. But individuals can still reduce cholesterol levels at any stage of life or any stage of their fitness journey. Simple adjustments mean diet modification and the addition of aerobic exercise, and/or strength training. A healthy diet emphasizes healthy fats in moderation and the minimization of foods that contribute to a high triglyceride count. Two diets that can help are the Mediterranean diet and the DASH Diet. Both diets recommend a high intake of: - Fruits
- Vegetables
- Whole grains
- Fat-free dairy products
- Vegetable oils
- Seeds
- Nuts
- Lean proteins like salmon or chicken breast
One example of an optimal snack is avocado toast on whole wheat bread: delicious, and nutritious. It is important to remember that diet and exercise changes vary depending on an individual's age and medical history. Be sure to consult with a healthcare provider before beginning a diet or adding lifestyle adjustments. 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 Beaudette, Shawn M et al. “Discriminating spatiotemporal movement strategies during spine flexion-extension in healthy individuals.” The spine journal: official journal of the North American Spine Society vol. 19,7 (2019): 1264-1275. doi:10.1016/j.spinee.2019.02.002 Widmer, Jonas et al. “Kinematics of the Spine Under Healthy and Degenerative Conditions: A Systematic Review.” Annals of biomedical engineering vol. 47,7 (2019): 1491-1522. doi:10.1007/s10439-019-02252-x Mobility and Independence: Special Health Report. Boston, MA: Harvard Medical School; 2014. Accessed May 12, 2017.
Self-cracking and popping the spine can feel good but should it be done without professional/chiropractic assistance? We’ve all done it getting up from bed or the couch, lean back, and wait for the sound of the spine cracking/popping. Some even have a friend help pop the spine to get that satisfying feeling. There are proper stretching techniques to follow, but cracking the spine without professional help is not recommended as it could lead to problems or worsen any underlying spinal issues. Sounds Self cracking, popping the spine refers to the sounds the neck or back make with certain movements. The joints in the spine contain fluid and gas. When the body moves, stretches can create cracking popping sounds as different pressures are exerted. The sound is known as joint cavitation, is the normal exchange of gases like oxygen, nitrogen, and carbon dioxide around the joints. Spaces form in the synovial fluid that surrounds the joints. These spaces make an audible sound when the pressure changes/cavitation causing the gases to be released. The gases are naturally present in the body. A doctor of chiropractic mobilizes the joints very carefully through adjustments using their hands or specific instruments to increase the spine's range of motion and stability. When adjustments and manipulations are not performed by a professional, problems can happen, that can include: - Loss of strength
- Soft tissue swelling
- Muscle spasms
When it’s done properly and safely injuries are prevented and any issues like swelling and tightness around the neck and spine are also avoided. Movements and Adjustments Self-cracking performed incorrectly can lead to excessive force bringing the joints to excessive ranges of motion that can potentially cause injury. Individuals need to be careful even when self-cracking as the spine can make sounds for other reasons. - Age-related arthritis can generate a crunching type of sound when moving known as crepitus
- A ligament or tendon can rub over a bone or bone spur, creating different sounds
- These sounds are usually not problematic, but when they are consistent with certain movements they could cause inflammation and/or pain.
Chiropractic Professional Adjustments The primary reasons most individuals seek chiropractic help are for problems, like pain, tightness, and weakness. Individuals can voluntarily see a chiropractor or they could be referred to one by a different doctor. Doctors routinely work with chiropractors to help patients recover from musculoskeletal injuries and conditions. A chiropractor performs manipulations in a safe, controlled manner. They are familiar with the sounds that the joints make and know they are safe. They usually have a multidisciplinary team that is involved in the management of various musculoskeletal conditions. Why chiropractic care is so helpful? All doctors of chiropractic are trained to diagnose and treat neuro-musculoskeletal conditions. During the diagnosis, the chiropractor will go through the individual's medical history and conduct a physical exam to determine what treatment plan is best for the individual and their injury or condition. Many are now flocking to chiropractic care to avoid taking pain medications. Scientific evidence supports the health benefits of adjustments for various types of musculoskeletal pain, as well as to improve function and mobility It is also recommended to work with a chiropractor in addition to other health professionals, like orthopedic specialists and physical therapists. They can help decrease pain, provide increased mobility and stability. If there is a constant need to self crack the back, or are having other issues with pain and tightness, talk with a doctor to see if chiropractic adjustments and manipulation will help. This will ensure that the right diagnosis is made and will help to create the optimal treatment plan to develop a stronger healthier body. Relationship between the muscles and the immune system Increasing muscle mass is a recommended way to improve body composition and increase immune system function. Research shows senior adults with a higher skeletal muscle mass have an increased number of immune cells in the blood. This indicates that the muscles and the immune system are connected. When working out myokines or hormone-type proteins are released that strengthen the immune system to help protect and fight diseases. Regular exercise with moderate intensity increases the release of T lymphocytes/T cells improving the body's immunity. Regular exercise also helps reduce the risk of developing chronic diseases like: - Type 2 diabetes
- Obesity
- Different types of cancer
- Cardiovascular diseases
Improved body composition with regular exercise and a well-balanced diet helps maintain a healthy proportion of muscle and fat mass. The more developed the body's muscle mass becomes strengthens the immune system and lowers the risk of diseases and various health conditions. 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 “The audible release associated with joint manipulation.” Journal of Manipulative and Physiological Therapeutics. MarApril 1995. https://pubmed.ncbi.nlm.nih.gov/7790795/#:~:text=Data%20synthesis%3A%20The%20audible%20release,released%20into%20the%20joint%20cavity. “The Prevalence, Patterns, and Predictors of Chiropractic Use Among US Adults: Results From the 2012 National Health Interview Survey.” Spine. Dec 2017. https://pubmed.ncbi.nlm.nih.gov/28459779/ “Chiropractic Use in the Medicare Population: Prevalence, Patterns, and Associations With 1-Year Changes in Health and Satisfaction With Care.” Journal of Manipulative and Physiological Therapeutics. Oct 2014. https://www.sciencedirect.com/science/article/pii/S0161475414001444
High-impact labor jobs can cause back pain, as well as jobs that require sitting all day. Nowadays, everyone is at risk of developing some form of back pain at their place of work. Here are a few tips for avoiding back injuries at work. It does not matter what an individual does for a living, or how it is done. Sitting, standing, lifting, bending, twisting, reaching, pulling, and pushing, all can have a negative impact on the spine's health and the muscles in the back. According to the Occupational Safety and Health Administration or OSHA, work-related musculoskeletal disorders are a common reason for missing work or restricting work time. Back pain and injury prevention/avoiding is the goal along with seeking the proper treatment as soon as possible. The Risk for Back Pain Work-related musculoskeletal disorders that affect the spine are a worldwide problem. The World Health Organization has stated in the United States that there is an estimated 149 million workdays lost every year because of back pain, with total costs estimated to be around 100-200 billion a year. And the World Health Organization identified low back pain as the leading cause of disability in the world. The National Institute for Occupations Safety and Health, which is a division of the CDC, listed five primary risk conditions for work-related musculoskeletal disorders: - Regularly lifting of objects
- Regular exposure to whole-body vibration like using a jackhammer or driving a forklift
- Regular reaching overhead work
- Working with the spine in a chronic flexion position
- Repetitive work/tasks
Office Back Pain Individuals that stare at screens most of the day means their spines are at risk for cervical spinal flexion. This can lead to neck, shoulder, and upper back pain. And sitting for long bouts of time with poor posture adds tremendous pressure and weight on the low back. When the body is seated for a long time, the body is not utilizing its core abdominal muscles and back muscles that keep the body and foundation strong and flexible. The more these muscles are under-utilized the more the body begins to fall into the vicious cycle of slouching, slumping, poor posture, and increased stress on the back muscles. Avoiding Back Injury With advancements in medicine, there are solutions for relieving pain and getting an individual back to regular work activity. Basic ways for avoiding injuries and keeping the spine healthy. - Lifting with the legs and not the back
- Maintaining healthy weight
- Healthy diet
- Stretching before physical activity and also during work will keep the muscles active and optimal circulation
- Overall physical fitness like taking a walk
- Knowing when to rest giving the body a break
- Focus on recovery during off-hours
Working with Spine Specialists If the pain is constant or there is a high possibility of an injury, see a medical professional. The correct diagnosis leads to the right treatment, which can include: - Rest
- Physical therapy
- Chiropractic
- Pain management
- Medication
- Injections
- Surgery
There is no one-size-fits-all approach. Every individual will have a personalized treatment plan. A multi-approach is recommended, and the most therapeutic for long-term benefits. One treatment option to be very cautious about is opioids. A review in BMJ suggests opioids do not help individuals get back to work faster, and pain control is only short-term. Back pain inflammation is better addressed through anti-inflammatory medication, physical therapy, and exercise. If pain or a back problem currently exists, see a doctor, chiropractor, or spine specialist and find out about treatment options and avoiding back problems. How Aging Affects the Body The body's muscles are constantly being broken down and repaired. When the muscles are used, microscopic tears happen from the regular wear and tear. This means rebuilding those tears with protein. However, as the body gets older, it stops rebuilding the muscles as efficiently. With time, there is a reduction in overall muscle mass and strength. That loss can come from a combination of factors including: - Hormone changes - for example, testosterone gradually decreases
- Physical inactivity
- Comorbid conditions like cardiovascular disease, diabetes, and cancer
But this reduction in muscle mass doesn’t just happen to the elderly. Research has shown that strength and development in an individual's 20s peaks and begins to plateau in their 30s. For many, decreased strength translates to being less active, and routine activities become more difficult to execute. Inactivity means fewer calories burned, muscle development decrease, and negative changes to body composition including muscle loss, and percent body fat increase. 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 “Work-Related Musculoskeletal Disorders & Ergonomics.” Centers for Disease Control and Prevention, Atlanta, GA. https://www.cdc.gov/workplacehealthpromotion/health-strategies/musculoskeletal-disorders/index.html OSHA Technical Manual, Section VII, Chapter 1: Back Disorders and Injuries. Occupational Safety and Health Administration, Washington, DC. https://www.osha.gov/dts/osta/otm/otm_vii/otm_vii_1.html#3 “Cervical spine joint loading with neck flexion.” Ergonomics. January 2020. https://pubmed.ncbi.nlm.nih.gov/31594480/ “Back to Health.” Safety & Health. The National Safety Council, Itasca, IL. https://www.safetyandhealthmagazine.com/articles/18897-back-to-health
Chiropractic prevention for degenerative disc disease. In between the bones of the spine or the vertebrae are the protective shock-absorbing intervertebral discs. These protective cushions naturally begin wearing down or degenerating as the body ages. The common term for this is degenerative disc disease or DDD. It is not a disease, but the body's natural aging process. The reason it is called degenerative disc disease is that it is a condition of the spine with deteriorating effects. One of the things seen in degenerative disc disease and aging of the spine is that the soft disc, made up of a vast amount of water, slowly begins to dry out and dehydrate. The protein/sugar that is within the disc begins to dry out and that starts a degenerative domino effect along with tearing of the outside rings of the disc. Causes and Risk Factors The most common cause of disc degeneration is aging. With age comes the loss of fluids/water. This means the discs get thinner and provide less protection. The shock absorbers don’t absorb weight, impact, pressure like they used to. However, disc degeneration does not always occur later in life. Genetics can be a catalyst for development when young. Individual environment vs. genetics - Stresses
- Strains
- Wear
- Tear
- Discs dry out
- Rings crack or tear
If involved in an occupation that requires heavy lifting, twisting, and bending, this can generate disc damage, but physical stressors do not automatically enhance disc erosion. An individual can do this type of work their entire life and not experience problems. It depends on the environment and the overall health of the individual that can be assessed through chiropractic prevention and body composition analysis. Chiropractic Prevention and Preserving The Discs Individuals need training on proper body posture and body mechanics. A major contributing factor that increases the risk of nerve, spine/back pain due to disc damage. The back/spine should be moved like a crane. This means not bending over at the waist, but squatting down with the hips and knees when lifting an object. Not everything can be done this way, but if an individual can eliminate too much bending at the waist, it will definitely help. Do not neglect the core muscles. Core exercises will maintain the muscles around the waist, which also strengthens the rest of the body. All the muscles front, back, around the trunk, hips, and knees to the chest are all the core muscles. Healthy Weight Less Spinal Stress Beyond physical stressors, another important factor in preventing degenerative disc disease is maintaining a proper weight. Society has adapted more and more to a sedentary lifestyle. And home quarantine means being more sedentary. Emotional factors like: - Boredom
- Anxiety
- Depression
- Fatigue
This can cause excessive junk food consumption and rapid weight gain. Lifestyle Adjustments Health Coaching Implementing a preventive lifestyle to prevent degenerative damage is challenging. Everyone really should try to live as healthy a lifestyle they can. Education and training Continual education on slowing disc degeneration is essential. This is what chiropractic prevention focuses on. Then an individual can begin implementing various tools for avoiding weight gain and learn proper posture and lifting. Quitting smoking Smoking accelerates the aging process by drying out the tissue, especially the spinal discs. It is known as desiccation and is why smoking is a major risk factor for degenerative disc disease. Disc stress Anything that stresses the discs for any amount of time can generate pain. For example, standing too long even carefully standing straight can induce discomfort and pain. Sitting can help, but caution needs to be observed. Sitting too long places more pressure on the low back than when standing. There must be a balance between sitting and standing. Experts suggest getting up and moving every 20 to 30 minutes. This is a perfect time to get up and do in-home walking exercises, physical chores, anything that gets the body up and moving around. Stretching Regular bending and stretching need to become a natural reflex. When the body begins to feel sore, stretch out the area. The good news is that everyone, even those with a genetic predisposition to greater disc loss or fusion, there are options for slowing down and minimizing disc damage. Maintaining a healthy weight, strengthening the core, and learning proper techniques for lifting for work, exercise, or sports will all help. If diagnosed with disc degeneration, talk to a doctor, physical therapist about developing a chiropractic prevention treatment plan. They’ll be able to develop a program specifically designed to help. Human Immune System The immune system is highly complex and essential in maintaining optimal health. The main function of this system is to neutralize pathogenic microorganisms like bacteria that get into the body and affect the body's homeostasis, eliminate any harmful substances from the environment, and fight the body’s own cells that can cause illnesses like cancer. The defense system consists of innate and adaptive immune processes. The innate system includes exterior defenses like the: Any organisms that get past the first line of defense, have to face the adaptive system, which is made up of T and B cells. The adaptive immune system is a learning defense that constantly adapts and evolves to be able to identify changes in pathogens that mutate over time. Together, these systems provide a fortified resistance to any long-term survival of infectious agents in the body. Healthy lifestyle adjustments can help strengthen and boost these systems working to keep the body safe. 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 Mayo Clinic. (May 11, 2020.) “Packing on pounds during COVID-19 and how to turn it around.” https://newsnetwork.mayoclinic.org/discussion/packing-on-pounds-during-covid-19-and-how-to-turn-it-around/
Remote working and learning have changed the way we operate, but too much sitting and no physical activity is the perfect set up for back pain. Here are a few tips for spine friendly remote working and learning. Spine-health is just as important working or learning remotely, if not more so because it is easy to fall into bad posture habits that will affect the spine. Poor home working/learning habits can cause upper and lower back pain that could become chronic. Individuals become too comfortable making the home working environment a damaging experience on spinal health. For chiropractors, the pandemic brought an influx of individuals of all ages with upper, middle, and lower back pain. This was caused by poor posture when video conferencing on the couch, slouching at the table and sitting for way too long, and never getting up and moving around. Children tend to present with pain and aches on the side of the spine versus pain directly centered. This is from side slouching, often when staring at the computer monitor. Adults, especially over 40 complained of pain and stiffness in the upper and lower back. Herniated discs, degenerative disc disease, and sciatica risks increase as bad habits continue and do not improve. However, this can all be helped with a little exercise, work/school space optimization, and forming healthy work and schooling from home habits. Stretching Out When working/schooling remotely, there’s a tendency to be more sedentary. Individuals need to learn to take time to stretch out and keep the body limber. It is easy to use breaks to scroll through social media or binge on movies, videos, etc. This can still be accomplished, but stretch out and move around while taking breaks. An exercise program of stretching daily during the workday and endurance training twice a week will help reduce back pain and increase flexion. Results vary for everyone and the type of stretching exercises they are performing. Core Exercises Core exercises are a perfect way to work out muscle stress and back pain resulting from poor posture. Slumped over a computer can place significant stress on the trapezius muscle causing the muscle to knot up and tighten. The trapezius muscle is crucial to neck and shoulder movement and helps stabilize the shoulder blades. Trapezius stretch with band - Holding an elastic band between the hands, place the band at the back of the skull.
- Slowly tilt the head back to its full range of motion as the resistance is felt.
- Return the head back to the neutral position maintaining alignment with the spine.
- Repeat ten times
- Choose 2 items of equal weight such as 2 books, 2 quarts of water, or 2 hand weights, and hold one item in each hand.
- Position keeping hands near your sides
- Slowly raise up and shrug your shoulders for several seconds
- Gently release shoulder shrug and bring back arms to neutral
- Repeat for 10 reps
Posture Proper posture is a learned process that requires practice. Using a mirror to check posture can help maintain proper posture while seated when working/schooling. Self-assessing posture correctly is important and viewing oneself in a mirror is an easy way to figure out what adjustments are needed. Questions to ask oneself while self-assessing include: - Is the head far too forward?
- Is there slouching?
- Are the shoulders curling/rounding around the body?
Posture tips when seated: - Keep the feet flat on the floor or on a footrest
- If in the habit of crossing ankles and knees change position often
- Position the back against the chair. If the spine does not align with the chair use a cushion or backrest
- Position knees at hip height or a little lower
- Maintain some space between the back of the knees and the chair’s edge
- Look straight ahead but make sure the neck is comfortable
- Position forearms parallel to the floor
- Maintain relaxed shoulders
Adjust the Light When lighting is not optimal there can be a tendency to strain forward in various positions. This can cause excessive stress and inflammation to the upper spine area. Natural ambient lighting is recommended. In general, the lighting set-up should be adjusted to easily see the screen without causing glare or any type of discomfort to the eyes. Take a Walk A daily routine that will support spine health is to take walk breaks every half hour for a few minutes. If every half hour is not doable then take a 5 or 10-minute break to walk around and stretch every hour. It is important not to remain seated for too long. Remember the body was meant to move and be active. Optimization Work Station Using ergonomic office furniture for home use can help prevent the development of unhealthy posture along with the development of further musculoskeletal issues. Laptops are great for their portability and ability to work-from-anywhere. However, actually placing them on your lap and working on them for too long will cause back and neck strain. It is difficult to position the keyboard and screen for maintaining a proper line of sight and hand position. The most spine-healthy way to work on a laptop is to position the screen at eye level with the keyboard level with slightly extended hands. A recommended long-term solution is using a screen and keyboard that can be adjusted. One type of computer set up is an iPad positioned at eye-level with a stand and a wireless external keyboard/mouse on a table or desk. A lot of money does not have to be spent on the setup. Books or boxes laying around the house can be used to prop up the screen to the proper height. The goal is when working/schooling remotely is to ensure the body is not hunched over, bent, or straining forward and to maintain proper posture with optimal spinal alignment. There are unique spinal health challenges when working/learning remotely. However, they can be avoided with a little planning and small adjustments. Taking time to stretch, do a little exercise, walk around the house, have adequate lighting, and making some ergonomic desk, chair, and computer changes that will help maintain a healthy spine. 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 Moretti A, Menna F, Aulicino M, Paoletta M, Liguori S, Iolascon G. Characterization of Home Working Population during COVID-19 Emergency: A Cross-Sectional Analysis. Int J Environ Res Public Health. 2020;17(17):6284. Published 2020 Aug 28. doi:10.3390/ijerph17176284
|
Musculoskeletal Disorders, or MSDs, are injuries, conditions, and disorders that affect the body's musculoskeletal system. It includes the muscles, tendons, ligaments, nerves, discs, blood vessels, bones, and joints. MSDs are common, and the risk of developing them increases with age. The severity of an MSD can vary. They cause discomfort, recurrent pain, stiffness, swelling, and aching that interfere with everyday activities. Early diagnosis and treatment can alleviate symptoms and improve long-term health. Common disorders include: - Tendonitis
- Tendon Strain
- Epicondylitis
- Carpal Tunnel Syndrome
- Trigger Finger
- Radial Tunnel Syndrome
- DeQuervain's Syndrome
- Rotator Cuff Tendonitis
- Muscle strain
- Ligament Sprain
- Rheumatoid arthritis - RA
- Osteoarthritis
- Tension Neck Syndrome
- Thoracic Outlet Compression
- Mechanical Back Syndrome
- Degenerative Disc Disease
- Ruptured Disc
- Herniated Disc
- Fibromyalgia
- Digital Neuritis
- Bone Fractures
Musculoskeletal Disorders Discomfort and Pain The term musculoskeletal disorder is used as it accurately describes the injury or condition. Other terms used are repetitive motion injury, repetitive stress injury, and overuse injury. When individuals are exposed to MSD risk factors, they begin to fatigue. This can start a musculoskeletal imbalance. With time, fatigue completely overtakes recovery/healing, and the musculoskeletal imbalance continues, a musculoskeletal disorder develops. The risk factors are broken into two categories: work-related/ergonomic risk factors and individual-related risk factors. Ergonomic Factors: High Task Repetition - Many work tasks and cycles are repetitive and are typically controlled by hourly or daily production targets and work processes.
- High task repetition combined with other risks factors like high force and/or awkward postures can contribute to the formation of MSD.
- A job is considered highly repetitive if the cycle time is 30 seconds or less.
Forceful Exertions - Many job tasks require high force loads on the body.
- Muscle effort increases in response to high force requirements. This increases associated fatigue.
Repetitive or Sustained Awkward Postures - Awkward postures place excessive force on joints, overload the muscles and tendons around affected joints.
- The joints of the body are most efficient when they operate close to the mid-range motion of the joint.
- The risk of MSD is increased when the joints are worked outside of this mid-range repetitively for sustained periods without a proper amount of recovery time.
Individual Factors - Unhealthy work practices
- Lack of physical activity/fitness
- Unhealthy habits
- Poor diet
Unhealthy Work Practices - Individuals that engage in poor work practices, body mechanics, and lifting techniques are introducing unnecessary risk factors.
- These poor practices create unnecessary stress on the body that increases fatigue and decreases the body's ability to recover properly.
Poor Health Habits - Individuals who smoke, drink excessively, are obese, or exhibit numerous other poor health habits put themselves at risk for musculoskeletal disorders and other chronic diseases.
Insufficient Rest and Recovery - Individuals that do not get adequate rest and recovery put themselves at higher risk.
- MSDs develop when fatigue outruns the individual's recovery system, causing a musculoskeletal imbalance.
Poor Diet, Fitness, and Hydration - Individuals who eat unhealthily are dehydrated, at a poor level of physical fitness, and do not take care of their bodies are putting themselves at a higher risk of developing musculoskeletal and chronic health problems.
Causes The causes of musculoskeletal disorders are varied. Muscle tissue can be damaged with the wear and tear of daily work, school, and physical activities. Trauma to the body can come from: - Postural strain
- Repetitive movements
- Overuse
- Prolonged immobilization
- Jerking movements
- Sprains
- Dislocations
- Falling injuries
- Auto accident injuries
- Fractures
- Direct trauma to the muscle/s
Poor body mechanics can cause spinal alignment problems and muscle shortening, causing other muscles to be strained, causing problems and pain. Treatment Rehabilitation A doctor will recommend a treatment plan based on the diagnosis and severity of the symptoms. They may recommend moderate exercise and over-the-counter medications like ibuprofen or acetaminophen to address occasional discomfort or pain. They often recommend chiropractic and physical therapy rehabilitation to learn how to manage pain and discomfort, maintain strength, range of motion, and adjust everyday activities. Different types of manual therapy, or mobilization, can treat body alignment problems. A doctor may prescribe medications like nonsteroidal anti-inflammatories NSAIDs to reduce inflammation and pain for more severe symptoms. For individuals with musculoskeletal disorders like fibromyalgia, medications to increase the body's level of serotonin and norepinephrine may be prescribed in low doses to modulate sleep, pain, and immune system function. Types of Pain Pain can be grouped into three categories: Early Warning Pain - This is most recognizable after having just touched a pan, and the hand jerks away before realizing how hot the pan is, also known as the withdrawal reflex.
- This is a protective mechanism that helps avoid danger and is vital for survival.
Inflammatory Pain - This type of pain happens after an injury or surgery while the body is healing and recovering.
- Inflammation prevents the body from performing movements to prevent and avoid re-injury.
Pathological Pain - This type of pain can happen after the body has healed, but the nervous system has been damaged.
- This is often the case with individuals who sustain an injury and inform doctors that the injured area is never the same.
- If the rehabilitation does not correctly heal the nervous system, protective pain measures can generate a false alarm causing pain signals to fire off.
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 Asada, Fuminari, and Kenichiro Takano. Nihon eiseigaku zasshi. Japanese journal of hygiene vol. 71,2 (2016): 111-8. doi:10.1265/jjh.71.111 da Costa, Bruno R, and Edgar Ramos Vieira. "Risk factors for work-related musculoskeletal disorders: A systematic review of recent longitudinal studies." American journal of industrial medicine vol. 53,3 (2010): 285-323. doi:10.1002/ajim.20750 Malińska, Marzena. “Dolegliwości układu mięśniowo-szkieletowego u operatorów komputerowych” [Musculoskeletal disorders among computer operators]. Medycyna pracy vol. 70,4 (2019): 511-521. doi:10.13075/mp.5893.00810 Musculoskeletal system diseases. (n.d.). dmu.edu/medterms/musculoskeletal-system/musculoskeletal-system-diseases/ Roquelaure, Yves et al. "Troubles musculo-squelettiques liés au travail" [Work-related musculoskeletal disorders]. La Revue du praticien vol. 68,1 (2018): 84-90. Villa-Forte A. (n.d.). Diagnosis of musculoskeletal disorders. merckmanuals.com/home/bone,-joint,-and-muscle-disorders/diagnosis-of-musculoskeletal-disorders/introduction Work-related musculoskeletal disorders (WMSDs). (2014). ccohs.ca/oshanswers/diseases/rmirsi.html
It is one thing to wake up with back pain, but another when the pain is combined with a fever, body aches, and chills. It could be the flu or another infection. However, after checking the body's temperature and fever is present with no other symptoms than back pain unless it is the flu; the fever could be another issue that may or may not be related as there are a variety of causes for back pain like: - Inflamed muscles
- Muscle or ligament strain - If in poor physical condition, repeated and constant tension on the back can cause muscle spasms. Repeated heavy lifting or a sudden awkward movement can strain the back muscles and spinal ligaments.
- Bulging or ruptured discs - Discs act as cushions between the bones/vertebrae in the spine. The soft material inside a disc can bulge or rupture and press on a nerve. However, a bulging or ruptured disc can present without back pain. Disc disease is often found by accident when spine X-rays are performed for another reason.
- Arthritis - Osteoarthritis can affect the lower back. In some cases, arthritis in the spine can narrow the space around the spinal cord, a condition called spinal stenosis.
- Osteoporosis - The spine's vertebrae can develop painful fractures if the bones become porous and brittle.
Back pain without a fever is usually an indication of a misaligned spine. Fever A Sign of Something Else A fever is the body's way of trying to raise its core temperature in an attempt to kill off a virus or a bacterial infection. Possible causes of back pain with fever include: Kidney Infection - This type of infection often presents with low back pain and fever.
Spinal Epidural Abscess - This is an infection of the lower region of the spine, causing fever and lower back pain.
Vertebral Osteomyelitis - This is an infection of the lower spine that causes pain in the arms, lower back, and legs, along with a fever.
Meningitis - This causes swelling and inflammation of the brain and spine and needs to be addressed immediately.
Spinal Cord Abscess - This is an infection of the internal part of the spine. It is rare but can happen, causing low back pain and fever.
Symptoms This is when seeing a chiropractor can help. A few signs that should not be ignored include: - Recently involved in an automobile accident.
- Suffered a serious fall.
- Feeling a tingling in the legs.
- Having balance issues.
- Having abdominal pain.
- Pain is not going away, or it goes away for a while, then comes back.
- Have weakness in the arms or legs.
- Having bowel or urinary problems that were not present previously.
- The pain is worse when sitting or standing up after sitting.
- Have upper back pain after alcohol consumption.
A chiropractor will take a complete medical history, X-rays, an MRI if necessary, and a thorough physical examination will be performed to determine the cause. After a diagnosis is reached, the chiropractor will perform adjustments to relieve the pain and open the nerve pathways to increase circulation to the area. A chiropractic massage will help reduce stress, relieve back pain, and reduce depression, which can also help reduce the fever unless it is from another issue. Influenza Influenza or the flu is a contagious respiratory illness caused by viruses that infect the nose, throat, and lungs. It can cause mild to severe illness and, in extreme cases, can lead to death. Like a common cold, the flu is spread primarily through tiny droplets that get expelled from an infected person when they sneeze, cough, or talk. Approximately 8% of the population gets the flu each season. Flu symptoms are sudden, causing the following: - Fever
- Chills
- Muscle or body aches
- Headaches
- Sore throat
- Runny or stuffy nose
- Cough
- Fatigue
- Vomiting and diarrhea which is more common in children.
Most individuals with healthy immune systems will recover around seven days. However, the elderly, pregnant women, individuals of any age with certain chronic medical conditions like asthma, diabetes, or heart disease, and children under the age of five have an increased risk of developing complications. Flu vaccination is currently recommended for anyone older than six months in the U.S. and effectively prevents infection in 50 – 80% of the population. The primary treatment method for the flu is to support the immune system with plenty of rest, proper nutrition, and hydration. 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 Ameer MA, Knorr TL, Mesfin FB. Spinal Epidural Abscess. [Updated 2021 Feb 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441890/ Kehrer, Michala et al. "Increased short- and long-term mortality among patients with infectious spondylodiscitis compared with a reference population." The spine journal: official journal of the North American Spine Society vol. 15,6 (2015): 1233-40. doi:10.1016/j.spinee.2015.02.021 Rubin, Devon I. "Epidemiology and risk factors for spine pain." Neurologic clinics vol. 25,2 (2007): 353-71. doi:10.1016/j.ncl.2007.01.004 Tsantes, Andreas G et al. "Spinal Infections: An Update." Microorganisms vol. 8,4 476. 27 Mar. 2020, doi:10.3390/microorganisms8040476
The thoracic upper back or middle back is designed for stability to anchor the rib cage and protect the organs within the chest. Compared to the neck and lower back, the upper back is highly resistant to injury and pain. When thoracic upper back pain does present, it is usually brought on from long-term poor posture or an injury that overwhelms the sturdiness. It is less common than lower back and neck pain, but it does affect around 20% of the population and primarily women. It can occur for a variety of reasons, and chiropractic treatment can bring long-term relief. Thoracic Upper Back Pain The thoracic upper back is crucial for various functions related to: - Neural tissue health
- Organ protection
- Arm function
- Breathing mechanics
- Trunk support
The delicate balance and function can create potential issues and imbalances, causing soreness, strain, and pain. Underlying causes for thoracic upper back pain include: - Direct impact on the area.
- Injury from a fall, sports, or automobile accident.
- Unhealthy posturing/positions that place added strain on the spine, causing misalignment.
- Repetitive motions and overuse like pulling, pushing, reaching, and twisting.
- Repetitive/Improper shoulder mechanics can lead to muscle imbalance and poor movement.
- Poor core mechanics.
- Nerve dysfunction.
Muscular irritation - Muscular irritation usually comes from unconditioned muscles and a lack of strength.
- The shoulder attaches large muscles to the shoulder blade and the back of the rib cage.
- These are large muscles and are prone to developing strains or tightness.
Joint dysfunction - Caused by a sudden injury.
- Natural spinal degeneration from aging.
- Facet joint cartilage and/or joint capsule tearing.
Chiropractic Chiropractic can realign the spine and body if experiencing any of the following: - Symptoms that keep returning even with the use of medication.
- Home remedies do not bring adequate relief.
- Unable to prevent symptoms from presenting.
- Chronic pain.
Injury Medical Chiropractic and Functional Medicine Clinic will develop a personalized/customized treatment plan specific to the individual's needs. Treatment will include: - Spinal adjustments to improve alignment and nerve integrity.
- Therapeutic massage.
- Posture training to increase spinal alignment.
- Exercise training to restore muscular balance.
- Health coaching.
- Anti-Inflammatory Diet.
Sitting For Prolonged Periods Weakened Muscles Metabolism is linked with body composition, meaning that increased muscle increases metabolism helping to burn more calories. - When sitting, the gluteal muscles, abdominal muscles, and legs become inactive.
- Sitting for extended periods day after day can cause these muscles to degenerate.
- Consistent muscle loss from the lower body can hurt the body's functional strength and, with age, increase the risk of injury.
- Any muscle loss, especially from the lower body, and is the largest muscle group, can lead to consistent fat gain.
Circulation Slows Down Sitting for too long also slows down blood flow to the brain and the legs, causing them to become sluggish. - Sitting without standing can increase the risk of developing blood clots.
- Blood clots can break off and cause blockages throughout the body.
- One study showed a significant reduction in the vascular flow after sitting for just three hours.
- But individuals who took breaks and got up to walk around for two minutes every hour showed improved circulation.
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 Beddhu, Srinivasan et al. "Light-intensity physical activities and mortality in the United States general population and CKD subpopulation." Clinical journal of the American Society of Nephrology: CJASN vol. 10,7 (2015): 1145-53. doi:10.2215/CJN.08410814 Briggs AM, Smith AJ, Straker LM, Bragge P. Thoracic spine pain in the general population: Prevalence, incidence and associated factors in children, adolescents and adults. A systematic review. BMC Musculoskelet Disord. 2009;10:77. Fouquet N, Bodin J, Descatha A, et al. Prevalence of thoracic spine pain in a surveillance network. Occup Med (Lond). 2015;65(2):122-5. McManus, Ali M et al. "Impact of prolonged sitting on vascular function in young girls." Experimental physiology vol. 100,11 (2015): 1379-87. doi:10.1113/EP085355
The low back is made up of five vertebrae, L1 to L5. Pain in the low back is common, specifically because of all the sitting at work, school, and home. Individuals dealing with low back pain know how difficult it can be to sit without discomfort and have found that a low back support pillow can help. Low Back Support Pillow A lumbar pillow is a pillow that supports the low back region of the spine. Different types include: - Lumbar rolls.
- Lumbar pillows for sleep or laying down.
- Vented lumbar pillows that allow airflow.
- Specially shaped pillows made from materials like memory foam.
- Lumbar pillows can be used on any chair at the office or home.
- They are also helpful for travel with small-sized versions that can be packed and easy to carry.
How Lumbar Pillows Help According to the CDC, the average adult spends around 6.5 and 8 hours a day sitting. Constant sitting hurts the body, specifically the spine and the back muscles, and is a significant cause of muscle stress. Properly supporting the low back helps remove the stress and strain. A low back support pillow can help correct sitting posture. Pillow Options There are plenty of options for low-back support pillow shapes, sizes, fillings, and materials. These include: - Memory foam.
- Gel options.
- Down and down-alternative.
- No-fill lumbar support pillows offer airflow.
- Some look like a half-cylinder in shape, rectangular, and curved.
Personal preference and comfort are different for everybody, and it could take some trial and error to find the right lumbar pillow. Some pillows are customizable, allowing the ability to add or remove filling as needed. Talking with a spine specialist, orthopedist or chiropractor can help in figuring out what type is best. Pillows come in various price ranges, with some at $10-15, while others can cost $100 or more. However, any pillow that provides enough support for the low spine’s natural curvature can work. It is important to be comfortable and supported to prevent pain and injury no matter where you sit. Fermentable and Nonfermentable Fiber The entire body can host trillions of beneficial bacteria. The majority live in the intestines and are referred to as the gut microbiome. Also known as the forgotten organ, these bacteria have a say in the body's composition and overall health. The beneficial bacteria thrive on fermentable fiber, and fermentation in the gut produces short-chain fatty acids like: - Acetate.
- Propionate.
- Butyrate.
- These help suppress gut inflammation and can reduce the risk of various digestive disorders like:
- Irritable bowel syndrome
- Crohn's disease.
- Ulcerative colitis.
Foods that are rich in fermentable fibers include: - Oats
- Barley
- Fruit
- Vegetables
- Cereal fibers that are rich in cellulose, like wheat bran, are nonfermentable.
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 “What is Memory Foam?” Sleep Foundation, Seattle, WA. August 2020. https://www.sleepfoundation.org/mattress-information/what-is-memory-foam “Association Between Sitting Time and Cardiometabolic Risk Factors After Adjustment for Cardiorespiratory Fitness, Cooper Center Longitudinal Study, 2010–2013.” Centers for Disease Control, Atlanta, GA. December 2016. https://www.cdc.gov/pcd/issues/2016/16_0263.htm “Ergonomics for Prolonged Sitting.” The University of California at Los Angeles, Los Angeles, CA. https://www.uclahealth.org/spinecenter/ergonomics-prolonged-sitting “Workplace sitting is associated with self-reported general health and back/neck pain: a cross-sectional analysis in 44,978 employees.” BMC Public Health, London, UK. May 2021. https://pubmed.ncbi.nlm.nih.gov/33957889/
Posture exercises: It is easy to get into the bad habit of poor/improper posture, especially at work where an individual gets into a groove and continues without thinking about their posture. Not until discomfort and pain begin to present do individuals start thinking about what is causing the issues. This usually includes: - Back pain
- Shoulder pain
- Neck pain
- Tight/Compressed spine
They don't realize that all these issues are brought on by prolonged sitting and practicing improper posture. Individuals that practice proper posture: - Sleep better
- Move better
- Have reduced to no aches and pains
- Digestion improves
- Organ function improves
- Have better overall health
Being aware of proper posture is the first step in being able to maintain it. When you feel the spine starting to curve, shoulders hunching, or the back sway, stop and take a moment to reposition the body back into proper alignment. Seated Posture Proper posture means sitting, standing, or walking in a position with little to no strain on the body's muscles and ligaments. Good seated position means: - Sitting with the back straight and shoulders back.
- Having all of the natural curves of the spine in alignment.
- Keeping the knees bent at a right angle with the feet flat on the floor.
- The weight is distributed evenly to both hips.
- Keep the arms at 90 degrees to the torso, using the armrests or on a desk.
- When looking at a computer monitor, keep it at a position where you are looking straightforward.
- Use a chair with lower back support.
- Even when sitting with good posture, it's important to avoid sitting in the same position for more than 30 minutes.
- Regularly stand up, walk around, and stretch out.
Posture Exercises Posture exercises will help to strengthen the back, neck, and shoulders. They also help as a reminder for maintaining good posture throughout the day. Shoulder Lift and Release When sitting down for long periods, individuals tend to develop hunched shoulders. It is caused by an imbalance of muscles in the neck and upper back. Specific muscles in the neck, specifically the pectoralis major and minor, become shortened and tight. The other muscles in the upper back, the trapezius,latissimus dorsi, and rhomboids, weaken and stretch out. These muscles can be stimulated by stretching throughout the day. - Sit in your chair with your feet flat on the floor and spine straight.
- Pull the shoulders up towards the ceiling.
- Hold them there for three to five seconds.
- Let the shoulders drop.
- It is recommended to repeat 5 to 6 times every hour.
Shoulder rolls Another exercise for avoiding rounded/hunched shoulders. - Sit in your chair with your feet flat on the floor and spine straight.
- Take a breath in.
- Lift the shoulders towards the ears.
- Move the shoulders back.
- Squeeze the shoulder blades together.
- On the exhale, finish the rotation by dropping the shoulders back to a neutral position.
- Repeat 5 to 6 times every hour.
- The exercise can be done in the opposite direction.
Neck rolls Forward head posture, aka text neck, can develop. Neck rolls are recommended throughout the day. - Lean your head towards the right shoulder.
- Relax the neck and let your head roll towards your chest.
- Continue rolling your head towards the left and up and around back to the starting position.
- Perform at least 3-4 neck rolls every few hours.
- Repeat the exercise and change direction.
Trapezius stretch The trapezius is a major muscle group in the upper-middle section of the back and the neck. The trapezius is responsible for moving the shoulder blades and extending the neck. Stretching these muscles regularly will help maintain good posture. - Sit in your chair with the spine straight and feet flat on the ground.
- Place the right hand over the top of your head.
- Gently pull your head towards the right shoulder.
- Perform one to three times for each side.
- Hold the pose for 30 to 60 seconds.
Arm rotations This exercise can help maintain back and shoulder alignment. This can be performed sitting or standing. - Stretch out the arms to the sides with palms facing downward.
- While keeping the spine straight, move the arms in small circles.
- Perform ten repetitions rotating the arms forward, then backward.
- Perform 3-4 sets.
Doing these posture exercises at your workstation regularly will help improve and maintain proper posture and minimize the risk of back, neck, and shoulder pain. Fitness for Long-Term Health Muscle building isn't only for bodybuilders and athletes. Everyone can benefit from building their Lean Body Mass for long-term health. It is crucial to monitor Lean Body Mass changes by having body composition measured. Body composition analysis divides the body's weight into various components. - Fat Mass
- Lean Body Mass
- Basal Metabolic Rate
- This will give a clearer picture of overall fitness and health.
Building Lean Body Mass is an investment in the body's future. The more LBM that is built, the more is in reserve when the body needs it. But before adding protein shakes and resistance workouts to the daily regimen, there needs to be a plan. The first step to building healthy lean body mass is to measure how much there is with a body composition analysis. 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 Biswas A, Oh PI, Faulkner GE, et al. Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults. Ann Intern Med. 2015;162:123-132. doi:10.7326/M14-1651. Accessed January 7, 2017. Ergonomics for Prolonged Sitting. UCLA Spine Center Web site. http://spinecenter.ucla.edu/ergonomics-prolonged-sitting. Accessed January 7, 2017. Florido R, Michos E. Sitting Disease: Moving Your Way to a Healthier Heart. U.S. News & World Report. http://health.usnews.com/health-news/patient-advice/articles/2015/09/14/sitting-disease-moving-your-way-to-a-healthier-heart. Published September 14, 2015. Accessed January 7, 2017. Fortner, Miles O et al. "Treating 'slouchy' (hyperkyphosis) posture with chiropractic biophysics®: a case report utilizing a multimodal mirror image® rehabilitation program." Journal of physical therapy science vol. 29,8 (2017): 1475-1480. doi:10.1589/jpts.29.1475 Levine JA. What are the risks of sitting too much? Mayo Clinic Web site. http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005. Published September 4, 2015. Accessed January 7, 2017. O'Connor B. Sitting Disease: The New Health Epidemic. The Chopra Center Web site. http://www.chopra.com/articles/sitting-disease-the-new-health-epidemic. Accessed January 7, 2017. Wolfe, Robert R. "The underappreciated role of muscle in health and disease." The American journal of clinical nutrition vol. 84,3 (2006): 475-82. doi:10.1093/ajcn/84.3.475
Recent studies have begun to show that back pain apps can enhance the body's recovery when combined with conservative treatments and physical activity/exercise. Low back pain - LBP can interfere with everyday activities, work, school, and sleep making life miserable. All around the world low back pain is one of the leading causes of disability. Studies have shown how physical activity/exercise, mindfulness, and spinal manipulation can reduce symptoms more effectively. Exercise has been shown to reduce anxiety and increase positive outlook/mood. However, the biggest problem for individuals is finding activities/exercises that they can enjoy and sticking with them. Individuals that use back pain apps have reported the benefits of being guided through the exercises and meditation that help decrease their pain. Back Pain Apps Several back pain apps utilize the brain and body connection. They provide exercises for the body and meditation to help the mind relax and work out and through the pain. The brain is the computer, the software is the mind and the hardware is the body. The brain is linked to the nervous system. Apps that help with psychosocial and behavioral issues have shown the ability to reverse the negative thinking of individuals with chronic pain. For individuals that don't like exercising, there are apps to help address various barriers and obstacles. - They’re ready when and where you are
- They track progress
- They match guidance messages based on responses
- They provide positive reinforcement
Before starting, if the answer is yes to any of the following questions consult with a physician first: - Is leg pain presenting?
- Is there constant pain at night?
- Is there a history of a recent accident or injury?
Effectiveness of Apps A 12-week controlled trial in 2019, of individuals with low back pain, found that those who used an app did statistically better, in reducing their pain compared to the control group. The trial consisted of: - Activity tracking
- Symptom tracking
- Sensor-guided exercise therapy
- Cognitive-behavioral therapy
- Team behavioral coaching
- Individual behavioral coaching
- Educational information and knowledge
Those in the treatment group that completed the program found their pain level (based on a 100-point scale) had reduced 62% from a level of 44 to 14. Compared to an 8% reduction in the control group. However, scientific evidence on specific apps is limited and requires further research. However, the apps that scientists studied include: A study in JMIR mHealth and UHealth found the apps below to help manage mind-body pain and the stress that comes with it. They were: A review of 25 apps for low back pain found the higher the price, the higher the app scored in the scientific study. The apps with the top scores included: - Strengthening exercises
- Stretching
- Core stability exercises
- They were:
- Interesting
- Entertaining
- Interactive
- Customizable
The Lower Back Pain App, developed by a physiotherapist, scored the highest. It is a 10-week program where users are directed each week to perform three exercises twice daily. The exercises focus on: - Spinal mobility
- Stability
- Muscle strengthening
- Instructions are given through videos and writing.
Back Pain Specific Apps A variety of back pain-specific applications are available. Try them out and see which fits your style. They are there to guide, strengthen the body, help relax, and lessen the pain. Chronic Stress Chronic stress is like poison to the body. It negatively impacts every aspect of the body's health and is more dangerous because of its ability to present without realizing it. One of the body's systems responsible for handling difficult situations is the immune system. Specifically, cells of the immune systems have receptors that recognize stress hormones like cortisol. Acute stress can cause immune system problems by increasing the release of inflammatory cytokines that are a special type of immune cell. Stress, immunity, and disease can affect each other. But these relationships can be moderated by: What is important is to develop a healthy strategy to relieve the symptoms of stress like meditating, exercising, and spending time with friends/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 Best Evidence Rehabilitation for Chronic Pain Part 3: Low Back Pain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6679058/ Current Directions in Stress and Human Immune Function. Current opinion in psychology vol. 5 (2015): 13-17. doi:10.1016/j.copsyc.2015.03.007 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/ The Role of Psychosocial Processes in the Development and Maintenance of Chronic Pain https://pubmed.ncbi.nlm.nih.gov/27586832/#affiliation-1 Assessment of the Quality of Mobile Applications (Apps) for Management of Low Back Pain Using the Mobile App Rating Scale (MARS) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7763508/#B12-ijerph-17-09209 Surgical versus nonsurgical treatment of chronic low back pain: A meta-analysis based on current evidence https://pubmed.ncbi.nlm.nih.gov/26406211/ Randomized controlled trial of a 12-week digital care program in improving low back pain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6550254/#CR8 Evaluation of Self-Management Support Functions in Apps for People With Persistent Pain: Systematic Review https://mhealth.jmir.org/2019/2/e13080/ App-based multidisciplinary back pain treatment versus combined physiotherapy plus online education: a randomized controlled trial https://www.nature.com/articles/s41746-019-0109-x
Pregnancy is an exciting time in a woman’s life. A healthy pregnancy is the objective, and therefore, essential to maintain a healthy diet and stay physically active. However, it can be easy to forget about the strain that pregnancy places on the body and push through the aches and pain with everything going on. Specifically the spine and pelvis. During pregnancy, the body goes through various changes to accommodate the growing baby. When pregnant, a hormone known as relaxin is released. This relaxes the joints for labor and delivery. Sometimes the ligaments can become too loose that they become structurally unstable. This causes pain. Other factors that can lead to spine misalignment and pain: - 25 - 30 lbs of added weight and pressure on the spine, pelvis, legs, feet.
- Weakened abdominal muscles.
- Lower back curvature becomes more prominent.
Pregnant women going through discomfort/pain can benefit from chiropractic pregnancy adjustments. These maintain spinal alignment while keeping the baby safe. Chiropractors are trained to treat pregnant women; however, there is additional certification to specialize in this area. A prenatal chiropractor also provides information on: - Preparing the body for labor and birth
- Maintaining healthy posture
- Ensure the body is properly aligned throughout the pregnancy.
- Diet
- Health coaching
- Postpartum care
Chiropractic Benefits For A Healthy Pregnancy The obvious benefits include back pain relief, quality of life improvement, and reducing the need for pain medications. Other benefits include: - Alleviates sciatic nerve pain
- Helps to control urinary incontinence
- Reduces pregnancy-related nausea
- Aligns the pelvis for optimal delivery
- Reduces labor and delivery time
There is little risk associated with prenatal chiropractic care. However, it is not recommended for pregnant women with health complications like vaginal bleeding or ectopic pregnancy. Repositioning If the baby does not have enough room or is going into a breeched position, a chiropractor will work on the ligaments and muscles in the pelvic region to decrease any intrauterine restrictions. Getting the pelvis aligned will allow for an optimal delivery position. This will help move the head down and give the baby more space. If there is a breech position, it is recommended to see a chiropractor once a week during the eighth and ninth months. When to Start After receiving approval from the obstetrician, a woman can see a chiropractor at any stage during pregnancy. Many women start chiropractic in the first trimester. This develops a relationship early and benefits the woman as her body changes throughout the pregnancy. How Often Most patients visit a chiropractor once a month during the first trimester. Then they increase the sessions as the pregnancy progresses. Every woman’s pregnancy is different, requiring a personalized/customized treatment plan. The chiropractor will best advise on the frequency of treatment. Pregnancy Technique A chiropractor’s job is to manipulate the woman’s spine, joints, and muscles into alignment. The adjustments utilize gentle pressure. The techniques are adjusted accordingly. Depending on how far along the woman is, as well as musculoskeletal health. For example, they could emphasize focus on the pelvis to reduce stress on the uterus and ligaments for a few sessions. Then shift back to the spine. They will not exert excessive pressure on the abdomen and possibly incorporate specialized equipment specifically for pregnant women. Sciatica Symptoms of sciatica are common during pregnancy, typically in the later months. This comes from the added pressure on the sciatic nerve. It can be sharp, burning pain from the hip to the foot. This makes walking, sitting, and sleeping uncomfortable to unbearable. Some women are fortunate enough to experience relief if the baby moves off the sciatic nerve. However, most will need some form of treatment to manage and heal the symptoms. This usually includes: - Series of adjustments
- Hot and cold therapies
- Stretches
Chiropractic can continue to help after giving birth, providing post-natal care helping the body return to its pre-pregnancy state healthily and optimally. Diet, Nutrition During Pregnancy From a nutritional perspective, a high GI diet during pregnancy increases the chances of excessive weight gain and overweight babies. Intake of low-glycemic carbs is associated with weight gain in the normal range. If planning to get pregnant or are pregnant, pay attention to the quality of carb intake for a healthy pregnancy. Health care providers recommend avoiding extreme diets for the first four to six weeks after delivery. This gives the body time to recover and helps to establish a consistent milk supply, as rapid weight loss could interfere with breastfeeding. Before going on a diet or starting an exercise program, check with a healthcare provider to rule out any medical conditions. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or 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 30 of the Most Surprising (And Alarming) Back Pain Statistics. The Good Body. https://www.thegoodbody.com/back-pain-statistics/. Last updated May 30, 2017. Accessed September 22, 2017. Bernard, Maria, and Peter Tuchin. “Chiropractic Management of Pregnancy-Related Lumbopelvic Pain: A Case Study.” Journal of chiropractic medicine vol. 15,2 (2016): 129-33. doi:10.1016/j.jcm.2016.04.003 Gostine M. Is Lower Back Pain Normal During Pregnancy? BabyQ. https://www.babyq.com/lens/lifestyle/is-lower-back-pain-normal-during-pregnancy/. Published February 4, 2017. Accessed September 22, 2017. Sabino J, Grauer JN. Pregnancy and low back pain. Curr Rev Musculoskelet Med. 2008; 1(2): 137–141. Published online February 26, 2008. doi: 10.1007/s12178-008-9021-8.
Muscle knots are common and can occur anywhere on the body. They can cause aching and pain in the muscles and joints. When examining a muscle knot also known as myofascial trigger points, it can feel swollen, tense, or like a bump. A particular area where these knots present is in the low back. This happens from excessive wear-and-tear on the lower spine from work, school, daily tasks, and chores. This causes the muscle fibers to tear, and with restricted or no time to rest the area and let it heal properly leads to the fibers bunching/clumping together forming a painful knot. Muscle Knots In The Lower Back A muscle knot in the lower back causes aching, soreness, and full-on pain. They tighten and contract even when the muscle is resting. The affected area often becomes inflamed or swollen causing pain and aches to radiate/spread to the gluteal muscles, as well. Development These knots develop when the tissue fibers pull apart and bunch up together. They start to stick together and with time the area becomes thicker. This results in the muscle knot. They can be caused by: - Stress
- Tension
- Poor posture
- Muscle overuse
- Muscle strain
- Sedentary habits
Body dehydration and an unhealthy diet can also contribute to muscle knots. They look like a small bump under the skin. The bump can be red and is usually tender/sore when touched. However, not all muscle knots are visible, but when touched there is soreness and/or pain. Do They Go Away? They can go away on their own, but this comes from proper rest and recovery time. However, muscle knots should not be ignored, as even the smallest knot can compress surrounding nerves and muscle tissues. This can cause irritation and weakness. Larger muscle knots could cause movement/mobility issues. Therapies Stretching Stretching will help stretch out and release tight muscle knots. Stretching loosens the muscle fibers and prevents them from becoming attached. Stretches to release a muscle knot include: Start with these simple stretches/exercises and slowly work up to more vigorous ones. Chiropractic Care Chiropractic care can break down muscle knots through various adjustments. They are experts on the musculoskeletal system and understand where the problem is occurring along with the connected muscles. - A chiropractor will palpate the spot where the most pain presents and the surrounding area.
- They will begin with a soft massage. This warms up the area getting the blood circulating. The blood circulation helps prevent pain making the adjustment/s far more effective.
- Then pressing on nearby joints that the muscle knot is connected to breaks up the tight fibers.
- Then the section/area is stretched out. This extends the fibers and prevents them from winding back into a knot.
- They will recommend stretches and exercises
Therapeutic Massage A massage helps to release tension and encourages muscle knots to loosen up and break down. A massage therapist will perform a deep tissue massage or a Swedish massage. Massage helps to release endorphins, which are the body's natural painkiller. These calm the body and reduce pain. They will also recommend simple massages at home. These can include: - Rolling a massage ball/roller on the muscle knot
- Self-massage using the fingers in circular motions on the affected area
Heat and Ice Hot and cold therapy can calm and prevent inflammation. Heating pads are best if the area has stiffness or is painful. The heat relaxes tight muscles and increases blood flow. Cold therapy stops the swelling. If the muscle knot gets bigger or begins turning red, icing the area is recommended. Alternating between the two can eliminate symptoms and assist with quicker healing. Building Functional Strength There are exercises to improve functional strength. Functional training targets specific areas: These types of exercises should be incorporated into a workout routine. One exercise is: The muscles worked include: - Pectoralis major/minor
- Rectus abdominus
- Obliques
- Deep abdominals
- Hip abductors and rotators
- Scapula stabilizers
To do the exercise - Start with doing a normal pushup.
- When the top of the movement is reached
- Lift one arm up, turn the shoulder, and reach up
- Then lift the outside leg up as high as possible and hold for 10 seconds
- Repeat on the other side
- Do 6-10 repetitions on each side
This exercise builds shoulder, arm, and hip strength. It engages the core and abdominal muscles and improves flexibility in the shoulders, back, and hips. 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 Cramer, Holger et al. “Postural awareness and its relation to pain: validation of an innovative instrument measuring awareness of body posture in patients with chronic pain.” BMC musculoskeletal disorders vol. 19,1 109. 6 Apr. 2018, doi:10.1186/s12891-018-2031-9 Malanga, Gerard A et al. “Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.” Postgraduate medicine vol. 127,1 (2015): 57-65. doi:10.1080/00325481.2015.992719
Individuals tend to think of chiropractic treatment for pain relief, injury recovery, and help with poor posture. This is correct, but regular chiropractic spinal adjustments can provide numerous benefits to feel your absolute best and improve an individual's quality of life. Doctors of chiropractic/DCs perform a thorough physical and neurological evaluation of the individual to diagnose the root cause of spine pain. The proper diagnosis is essential to the individual's customized treatment plan. Benefits of Regular Chiropractic Spinal Adjustments Chiropractic spinal adjustments address a variety of health-related issues. A chiropractor will work with the individual to determine the most beneficial treatment possible. This includes posture training, exercise, stretching, massage therapy, and more. Below are a few of the benefits of chiropractic spinal adjustments: Better joint health and mobility - Enhances physical and athletic abilities
- Restores muscle balance which is secondary to alignment and loosens/releases tight muscles and resets loose/misaligned muscles
Risk of spine and other conditions is reduced - The body's natural healing potential is increased along with blood and nerve circulation
- Organ function is improved
- Sense of well-being increases through:
- Symptom management of depression, anxiety, and hyperactivity symptoms
Overall Energy is increased - Sleep improves from the realignment and tension release
- Brain fog clears up along with improved concentration
Body’s immune response increases - From the reset blood and nerve circulation, the immune system's response time improves
- This helps prevents the onset of disease and illness
- Symptoms of pain are alleviated
- Chronic pain conditions are avoided
Highly beneficial for prenatal care - Reduces body discomfort
- Helps maintain a healthy posture
- Prepares the body for labor
Doctors of Chiropractic Chiropractors are trained in musculoskeletal treatment and dedicated to providing the best possible. Spinal misalignment is often at the root of body dysfunction and poor health. Contact Injury Medical Chiropractic and Functional Medicine Clinic today with your health goals and see how we can help achieve them. Complex Carbs Help Build Muscle Carbs help regulate muscle glycogen repletion. Glycogen is a form of glucose that gets stored for later use. When the body needs energy, the glycogen activates and is ready as a fuel source. Carbohydrates are stored as glycogen. When the body's carbohydrates are low, glycogen stores are low. When carbohydrates are taken in the glycogen stores are refilled. Because glycogen is used for energy the replenishment of those stores is important. This is why it is recommended to take in carbs immediately after exercising/physical activity. This replenishes glycogen stores for later. Carbohydrates prevent muscle degradation Low-carb diets and muscle loss. A study compared a low-carb diet to other diets and found the restriction of carbs resulted in protein loss. Restricting carbohydrates causes an increase in the amount of nitrogen that gets excreted. Nitrogen is a component of amino acids that forms muscle proteins. Loss of nitrogen indicates the muscles are breaking down. 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 Dubinsky RM, Miyasaki J.Assessment: Efficacy of transcutaneous electric nerve stimulation in the treatment of pain in neurologic disorders (an evidence-based review). Report of the Therapeutics and Technology Assessment Subcommittee of the American Academy of Neurology. Neurology. 2010;74:173-176. Fritz JM, Lindsay W, Matheson JW, Brennan GP, Hunter SJ, Moffit SD, et al. Is there a subgroup of patients with low back pain likely to benefit from mechanical traction? Results of a randomized clinical trial and subgrouping analysis. Spine. 2007 Dec 15;32(26):E793-800.
When neck pain and becoming dizzy present it is called cervical vertigo or cervicogenic dizziness. It can present from different causes. It could be a recent or previous automobile accident, or from slouching too much while looking down at the phone, or it could be an arthritic condition acting up. Whatever the reason/s the spinning, neck pain, and headaches, need to stop. Cervical vertigo, also known as cervicogenic dizziness, is a feeling of disorientation or unsteadiness caused by a neck injury or health condition that affects the neck region of the spine. There is almost always neck pain when the dizziness starts up. The range of motion is affected and can present with a headache. A cervical vertigo episode can go on for hours, and the condition can last for years. Diagnosing cervical vertigo can be a challenge because some of the symptoms are similar or overlap with other medical issues. This can be inner ear infections/issues to stroke and traumatic brain injury/s like a concussion. Fortunately, once there is a correct diagnosis many of the treatment therapies can be done at home. If there is a cause coming from the neck then it can usually be treated without surgery. How Balance Works Keeping the body upright and moving takes a great deal of coordination. Balance involves the: - Eyes
- Muscles
- Joints
- And the nervous system working together with the inner ear organs called the vestibular system.
When everything is in sync, maintaining equilibrium is as natural as breathing. If one area gets damaged or becomes disrupted, maintaining vertical balance can be a challenge. The exact reason for cervical vertigo is still unknown, but many experts believe it involves a communication problem between the vestibular system and body awareness. Proprioception is the awareness of an individual's body’s position and motions. It is how an individual knows where their limbs and joints are, and how they move through space. This awareness involves: - Sensors in the skin
- Muscles
- Joints that send signals to the nervous system
There is a theory that cervical vertigo happens when an injury or health condition interferes with the receptors in the neck, which throws off proprioception. This affects the signals being transmitted to the brain and vestibular system. The result is vertigo. Diagnosing Cervical Vertigo There is no official test to diagnose cervical vertigo. Instead, a doctor needs to rule out other possible causes of symptoms and confirm the issue is neck-related. This is known as exclusion diagnosis. Other conditions that have similar symptoms and should be considered include: Neck pain can be a clue that the problem could be cervical vertigo. When an individual has pain, it can be easier to diagnose because it is a kind of reference. When neck pain is not present, healthcare professionals look to the ear or brain. Spine Conditions That Can Cause A Feeling of Being Dizzy Sometimes, it can be caused by physical trauma, while other times, it is a result of a health condition that affects the spine. The most common causes include: Age Getting older is a potential risk factor from all the wear and tear of regular living. Age can affect neck strength, mobility and increases the chances of developing various health issues. Whiplash If the head and neck snap forward and backward at high speed, the result is often whiplash. It is a neck spasm after a high-velocity injury, most commonly an automobile accident. Cervical spondylosis This is also known as arthritis of the neck. Cervical spondylosis involves the breakdown of the spine’s discs and joints over time. The discs are the body's shock absorbers. If they begin to lose water content this starts the degenerative inflammatory process. During this process, bone spurs can begin to develop. This can cause compression of the nerves, blood vessels, and the spinal cord, which can lead to vertigo. Herniated disc When the center of a spinal disc bulges out/herniates, it can press on the spinal cord, compressing the spinal cord or the nerves. Poor posture Slouching when sitting or looking down to read the phone can compress the vertebrae at the top of the spine. Atherosclerosis This is the hardening of artery walls and can restrict blood flow to areas that affect balance. Neck surgery This can cause vertigo if the surgery damaged the area, nearby blood vessels, or nerves. Bow Hunter’s Syndrome Also known as rotational vertebral artery occlusion. It is the compression of a blood vessel in the neck called the vertebral artery, although it is rare. Treatment Options Cervical vertigo can be managed without surgery. A healthcare provider can begin the process of diagnosing and start treating any underlying health problems to relieve symptoms. Muscle relaxers and over-the-counter analgesics like ibuprofen or acetaminophen can help with pain, and medications like meclizine can help with dizziness. Aerobic exercise Physical activities like walking, running, biking or swimming can reduce inflammation and pain. However, for aerobic exercise to be effective, the heart rate has to hit the aerobic zone for at least 15 to 30 minutes per session, at least 3 to 5 times per week. Strength and balance training Exercise can ease symptoms. Yoga, Pilates, and tai chi incorporate mindfulness and breathing techniques that are proven to help with pain relief. Physical therapy Physical therapy is recommended for building strength, improving posture, and neck mobility. Manual therapy works the muscles and joints and has been found to be helpful. Massage Therapeutic massage can be beneficial for cervical vertigo as it eases tension on the neck and allows better circulation in the arteries. Acupuncture Acupuncture has been shown to be beneficial for neck pain, and for the treatment of vertigo. Chiropractic Gentle chiropractic mobilization can help by correcting any injuries or misalignments. Where to Go Check with a healthcare provider first to check which is the right treatment to pursue. Conduct plenty of research and ask questions. Above all, don’t let symptoms go unaddressed. Probiotics and Prebiotics A probiotic is referred to as good bacteria that keeps viruses and bad bacteria in check. The health benefits range from: - Boosting immune system function
- Reducing cholesterol levels
- Keeps anxiety levels in check
- Probiotics can be thought of as a personal army that protects the gut/body 24/7.
Yogurts that are low in sugar and high in bacteria cultures along with fermented foods are highly beneficial. If fermented foods cannot be taken, consider probiotic supplements to increase gut health. Good gut bacteria can be helped by consuming prebiotics. Prebiotics are a form of soluble fiber. The body cannot digest prebiotics, but gut bacteria can. Optimal sources of fiber-rich prebiotics can be found in nutrient-dense foods like: - Barley
- Oats
- Wheat bran
- Leeks
- Garlic
- Onions
- Fruits
- Legumes
- Raw chicory
A diet with various types of fiber has been shown to reduce the risk of obesity and prevent weight gain. 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 Cleveland Clinic. 2020. “Why You Shouldn’t Ignore Dizziness Problems.” health.clevelandclinic.org/is-your-world-spinning-help-for-dizziness/ Laryngoscope Investigative Otolaryngology. (2018.) “Symptoms in cervical vertigo.”onlinelibrary.wiley.com/doi/full/10.1002/lio2.227 Pain Physician. (2013.) “Pathogenesis, Diagnosis, and Treatment of Cervical Vertigo.”painphysicianjournal.com/current/pdf?article=MjM3NQ%3D%3D&journal=89 Physiopedia. (n.d.) “Cervicogenic dizziness: screening.” physio-pedia.com/Cervicogenic_dizziness:_screening
For individuals getting up with pain and stiffness in the back, neck, shoulders practically every morning becomes frustrating and depressing. For most, the pain wears off throughout the day but having to deal with it at the start of the day. Dr. Jimenez of Injury Medical Chiropractic and Functional Medicine Clinic offers some suggestions for pain reduction and prevention. The body spends around a third of each night sleeping because it is a vital part of life. Sleeping means it is time to relax and prepare for the next day. For many, sleeping can be uncomfortable and can be a cause of back and neck pain when getting up. There are steps an individual can take to ensure that correct sleep is achieved while preventing neck and back pain. Sleep Position Is Important Sleeping in a position that maintains the natural curves of the spine is essential. It is recommended not to sleep on the stomach, as this places the spine in an unnatural position and allows the pelvis and lower back to sink into the mattress with no support. This position can also cause neck pain and headaches when getting up. If this is a position that can't be changed from years of practice, place a pillow under the stomach and or pelvis to keep the lower back and pelvis straight. - Sleeping on the side or back is highly recommended.
- Side sleepers should also place a pillow between the knees.
- Back sleepers should place a pillow underneath the knees.
- Placing a pillow between and underneath the knees gives the spine proper support to maintain the natural curves.
Check How The Bed Is Set Up Make sure the bed/sleeping equipment is set up correctly. For example, most pillows do not provide the proper amount of neck support. This can cause neck soreness even if sleeping in the recommended side and back positions. If getting up with neck pain or headaches a cervical pillow can bring relief. A cervical pillow is designed to support the natural curves of the neck while sleeping and places the neck in the proper position. Cervical pillows are designed for side and back sleepers, but make it difficult to sleep on your stomach, which is an added perk to using them. Using the proper mattress is equally important. The type of mattress being slept on can be a significant contributor to back and neck pain. Individuals that use a medium-firm mattress have less back pain compared to individuals that use too firm or too soft mattresses. Research has shown that mattresses should be replaced every 10 years. Mattresses that are 10 years old and beyond are shown to be a possible cause of back pain while you sleep. Getting Up and Out of Bed In A Way That Doesn't Cause Pain Getting up and out of bed properly will help as well. Most individuals sit up, twist their back to get into a standing position and use the back to stand. This is like lifting with the back and not the legs, which will cause back pain and a possible spinal injury like a herniated disc. - The recommended way to get up and out of bed after waking is to roll onto the side and use the arm to push up and off from the side-lying position.
- From this position, scoot to the very edge of the bed and get up using the legs, and not the back.
Implementing these suggestions into your routine can be a great way to decrease pain while sleeping and increase getting up without experiencing stiffness, soreness, and feeling refreshed. Muscle Mass and Workout Recovery Looking at muscle mass and the intake of certain nutrients into the evening can be beneficial. Protein intake is essential in muscle formation and muscle recovery after working out or engaged in physical activity. Research has shown that a little protein before sleep helps stimulate muscle protein synthesis. In a study, ingested proteins were shown to cause a rise in circulating amino acid levels, increased whole-body protein rates, and improved net protein balance. Following exercise, the muscles need to be able to recover properly and protein intake is essential. To achieve weight management goals, an individual must achieve a healthy amount of Lean Body Mass. Lean Body Mass is based on Skeletal Muscle Mass, and protein intake is essential. 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 Improving Sleep: Special Health Report. Boston, MA: Harvard Medical School; 2015. Bolash R, Drerup M. How to Beat Insomnia When You Have Chronic Pain. Cleveland Clinic Web site. https://health.clevelandclinic.org/2015/12/managing-insomnia-for-those-with-chronic-pain/. Published December 18, 2015. Accessed April 18, 2017. What is Sleep? American Sleep Association Web site. https://www.sleepassociation.org/patients-general-public/what-is-sleep/. Accessed April 18, 2017.
Spinal traction, both mechanical and manual are treatment options that are based on the application of force to the axis of the spinal column. A region of the spinal column is pulled in opposite directions to stabilize or change the position of herniated, slipped, bulging, discs, and/or nerve injury/damage to the spine. Traction treatment is crucial to spinal adjustments, especially with disc or nerve compression. It allows the chiropractor to alleviate any stress that could lead to disc problems like herniation, rupture, or displacement. However, traction is a general term. The concepts can apply to all forms of traction, but the application itself can be drastically different in terms of static positioning and inverse force. Mechanical vs. Manual Cervical Traction Mechanical force is typically applied through a series of weights or a fixation device and requires the patient to stay in bed or is placed in a halo vest. The techniques and methodologies can vary, but the objectives/results are the same. The utilization is developed on a case-by-case basis and the chiropractor's diagnosis/recommendations. Many chiropractors implement both mechanical and manual traction approaches. Choosing the right traction plan comes from a thorough examination, medical history, and understanding of each method's strengths. Traction approach The difference between mechanical and manual traction is simple. Mechanical traction is directed by the use of machines, weights, and pulleys, while manual traction is performed by a professional chiropractor. With mechanical traction, an individual's head is cradled into a sling, then positioned at the optimal position for the adjustment. The sling is counterweighted to hold the head/neck in that position, leveraging mechanical pressure and affecting change. Manual traction has the individual lie down on a table, with the chiropractor pulling the head away from the neck to decompress the cervical spine. The adjustment/s can be a continuous pull, or a series of low-force pulls in different directions. Again these depend on the individual's condition and nature of the adjustment. Techniques and methodologies Mechanical and manual traction can have similar results, but both offer different benefits based on the individual. Mechanical traction is a hands-free technique for decompression that allows chiropractors to focus on the patient's needs when working on complex cases. This method is more applicable for severe cases, where the traction could last for 20-30 minutes. Mechanical traction is helpful when teaching healthy posturing. Manual traction benefits come from the control that a chiropractor has over the technique. With the manual pulling, the chiropractor can increase or decrease the countering force. A hands-on approach enables chiropractors to feel the spinal adjustments, and understand the effects of the traction. The proper form of traction The overall ability of traction to decompress the spine makes it a valuable approach to treat various conditions. The exact nature of the condition determines whether mechanical or manual traction will be used along with the recommendation/treatment plan of the chiropractor. Injury Medical Chiropractic Clinic is committed to implementing the best approach for spinal correction for every patient. Mechanical and manual traction are just two adjustment modalities. Resistance Training For Everyone Even if not an athlete resistance training is important for functional fitness. Functional strength training attempts to emulate the physiological demands of real day-to-day activities. Traditional strength training focuses on specific muscle groups during the exercise, while functional training focuses on whole muscle groups to train the body for daily responsibilities. Individuals might believe they are too old for resistance training. But research shows the benefits of improving an individual's functional fitness level, specifically for older adults. Functional training resistance exercises and bodyweight movements can help the body become stronger, more flexible, more agile, and better equipped to handle day-to-day responsibilities. Plus, it can help with injury prevention. Reference Afzal, Rabia et al. “Comparison between Manual Traction, Manual Opening technique, and Combination in Patients with cervical radiculopathy: Randomized Control Trial.” JPMA. The Journal of the Pakistan Medical Association vol. 69,9 (2019): 1237-1241.
|
https://pharmaciedepoids.com/
https://pharmaciedepoids.com/boutique-de-saxenda/
https://pharmaciedepoids.com/wp-admin/nav-menus.php?action=edit&...
https://pharmaciedepoids.com/Produit-Cat%C3%A9gorie/pilules-de-pert...
https://pharmaciedepoids.com/Produit-Cat%C3%A9gorie/tdah/
https://pharmaciedepoids.com/Produit/acheter-adipex-en-ligne/
https://pharmaciedepoids.com/Produit/acheter-saxenda-en-ligne/
https://pharmaciedepoids.com/Produit/acheter-qsymia-en-ligne/
https://pharmaciedepoids.com/Produit/acheter-du-ritalin/
https://pharmaciedepoids.com/Produit/acheter-actiskenan-en-europe/
https://pharmaciedepoids.com/Produit/acheter-sevredol/
https://pharmaciedepoids.com/Produit/acheter-victoza-en-ligne/
https://pharmaciedepoids.com/Produit/acheter-belviq-en-ligne/
https://pharmaciedepoids.com/Produit/acheter-ambien-en-ligne/
https://pharmaciedepoids.com/Produit/acheter-de-lephedrine/
https://pharmaciedepoids.com/Produit/acheter-duromine-en-ligne/
https://pharmaciedepoids.com/Produit/acheter-methadone-en-france/
https://pharmaciedepoids.com/Produit/acheter-morphine-deurope/
https://pharmaciedepoids.com/Produit/mounjaro/
https://pharmaciedepoids.com/Produit/acheter-oxycodone-en-ligne/
https://pharmaciedepoids.com/Produit/acheter-ozempic-1mg-en-ligne/
https://pharmaciedepoids.com/Produit/acheter-ozempic-en-ligne/
https://pharmaciedepoids.com/Produit/acheter-ozempic-2mg-en-ligne/
https://pharmaciedepoids.com/Produit/ozempic-sans-ordonnance/
https://pharmaciedepoids.com/Produit/acheter-saxenda-sans-ordonnance/
https://pharmaciedepoids.com/Produit/acheter-saxenda-3-mg/
https://pharmaciedepoids.com/Produit/acheter-toseina-codeine-sirop/
https://pharmaciedepoids.com/Produit/acheter-vyvanse/
https://pharmaciedepoids.com/Produit/acheter-wegovy/
https://pharmaciedepoids.com/Produit/acheter-wegovy-en-france/
https://pharmaciedepoids.com/Produit/acheter-wegovy-sans-ordonnance/
https://pharmaciedepoids.com/Produit/orlistat-xenical/
https://acquistasubutexonline.com/
https://acquistasubutexonline.com/prodotto/
https://acquistasubutexonline.com/prodotto/acquista-ozempic/
https://acquistasubutexonline.com/prodotto/acquista-saxenda-online/
https://acquistasubutexonline.com/prodotto/acquista-wegovy-in-italia/
https://acquistasubutexonline.com/prodotto/acquista-zepbound/
https://acquistasubutexonline.com/prodotto/acquista-subutex-online/
https://acquistasubutexonline.com/prodotto/acquista-methadone-in-it...
https://acquistasubutexonline.com/prodotto/acquista-actiskenan-online/
https://acquistasubutexonline.com/prodotto/acquista-morphine-online/
https://acquistasubutexonline.com/prodotto/acquista-ossicodone-online/
https://acquistasubutexonline.com/prodotto/efedrina-acquisto-online/
https://acquistasubutexonline.com/prodotto/acquista-vyvanse-online/
https://acquistasubutexonline.com/prodotto/acquista-adipex-online/
https://acquistasubutexonline.com/prodotto/acquista-methadone-in-it...
https://acquistasubutexonline.com/prodotto/acquista-victoza-online/
https://acquistasubutexonline.com/prodotto/acquista-qsymia-online/
https://ozempickopen.com/
https://ozempickopen.com/shop/
https://ozempickopen.com/product-categorie/weight-loss-medications/
https://ozempickopen.com/product/koop-ozempic-0-25mg/
https://ozempickopen.com/product/koop-ozempic-0-5mg/
https://ozempickopen.com/product/koop-ozempic-1mg-online/
https://ozempickopen.com/product/koop-ozempic-2mg-online/
https://ozempickopen.com/product/koop-adipex-online/
https://ozempickopen.com/product/mounjaro-kopen/
https://ozempickopen.com/product/koop-mounjaro-online/
https://ozempickopen.com/product/saxenda-kopen/
https://ozempickopen.com/product/koop-wegovy-online/
https://ozempickopen.com/product/koop-zepbound-online/
https://ozempickopen.com/product/koop-rybelsus-online/
https://ozempickopen.com/product/koop-oxycodon-5mg/
https://ozempickopen.com/product/koop-oxycodon-10-mg/
https://ozempickopen.com/product/oxycodon-kopen-online/
https://ozempickopen.com/product/oxycodon-kopen/
https://ozempickopen.com/product/koop-morfine-online/
https://ozempickopen.com/product/koop-depo-testosterone/
https://ozempickopen.com/product/koop-anadrol-oxymetholone/
https://ozempickopen.com/product/koop-oxymetholone-50-mg/
https://ozempiccomprar1mg.com/
https://ozempiccomprar1mg.com/compra-ahora/
https://ozempiccomprar1mg.com/product/ozempic-comprar-sin-receta/
https://ozempiccomprar1mg.com/product/comprar-metadona-en-linea/
https://ozempiccomprar1mg.com/product/comprar-oxicodona-5mg/
https://ozempiccomprar1mg.com/product/comprar-oxycontin-10mg-en-linea/
https://ozempiccomprar1mg.com/product/comprar-depo-testosterone/
https://ozempiccomprar1mg.com/product/comprar-ozempic-online/
https://ozempiccomprar1mg.com/product/comprar-ozempic/
https://ozempiccomprar1mg.com/product/comprar-ozempic-2mg/
https://ozempiccomprar1mg.com/product/comprar-mounjaro-sin-receta/
https://ozempiccomprar1mg.com/product/comprar-saxenda-espana/
https://ozempiccomprar1mg.com/product/comprar-wegovy-en-linea/
https://ozempiccomprar1mg.com/product/comprar-actiskenan/
https://ozempickopen.com/product/koop-oxycodon-10-mg/
https://ozempickopen.com/product/oxycodon-kopen-online/
https://ozempickopen.com/product/oxycodon-kopen/
https://ozempickopen.com/product/koop-oxycontin-online/
https://ozempickopen.com/product/koop-morfine-online/
https://ozempickopen.com/product/koop-adipex-online/
https://ozempickopen.com/product/koop-depo-testosterone/
https://acquistoozempic.com/
https://acquistoozempic.com/acquista-il-tuo-iniettabile-ozempic/
https://acquistoozempic.com/Prodotto/acquista-ozempic-0-25-mg/
https://acquistoozempic.com/Prodotto/acquisto-ozempic-senza-ricetta/
https://acquistoozempic.com/Prodotto/acquista-ozempic-1mg/
https://acquistoozempic.com/Prodotto/acquisto-ephedrine/
https://acquistoozempic.com/Prodotto/acquista-phentermine-online/
https://acquistoozempic.com/Prodotto/acquista-saxenda-online/
https://acquistoozempic.com/Prodotto/acquisto-wegovy-online/
https://acquistoozempic.com/Prodotto/acquista-mounjaro-5-mg/
https://acquistoozempic.com/Prodotto/acquista-zepbound-2-5-mg/
https://acquistoozempic.com/Prodotto/acquista-zepbound-10-mg/
acheter saxenda en ligne
acheter saxenda
acheter saxenda en France
acheter saxenda en Belgique Belgique saxenda
acheter Ozempic sansordonnance
acheter adipex en ligne
acheter saxenda en ligne
acheter qsymia en ligne
acheter ritalin en ligne
acheter actiskenan en ligne
acheter sevredol
acheter victoza en ligne
acheter belviq en ligne
acheter adipex en ligne
acheter ambien en ligne
acheter ephedrine en ligne
acheter ritalin en ligne
acheter en ligne
acheter methadone en france
acheter morphine
acheter mounjaro en ligne
acheter oxycodone en ligne
acheter Ozempic 1mg en ligne
acheter ozempic en ligne
acheter Ozempic 2mg en ligne
acheter Ozempic sans ordonnance
acheter qsymia en ligne
acheter saxenda sans ordonnance
acheter saxenda 3 mg
acheter toseina codeine sirop
acheter vyvanse en ligne
acheter wegovy en ligne
acheter wegovy en france
acheter wegovy sans ordonnance
acheter orlistat xenical en ligne
Aeropuerto Adolfo Suárez Madrid-Barajas
@gmail.com
koop ozempic Nederland
koop ozempic voor gewichtsverlies
Koop pillen om af te vallen
koop ozempic 0.25 mg
koop depo testosterone 200mg
koop wegovy
acquista saxenda
acquista subutex online
acquista ozempic
acquista qsymia
koop ozempic Amsterdam
koop ozempic Rotterdam
koop ozempic Eindhoven
mounjaro koop
zepbound koop
rybelsus koop
saxenda koop
wegovy koop
koop oxycodon-10
oxycodon 40mg koop
koop oxycodon
oxycontin koop
morfine koop
adipex koop
koop Depo Testosterone
koop oxymetholone 25 mg
koop oxymetholone 50 mg
acquisto ozempic
ozempic prezzo
acquistare ozempic 0.5mg
acquistare ozempic senza ricetta
acquistare ozempic 1mg
acquistare ephedrine
acquistare phentermine
acquistare saxenda
acquistare wegovy
ozempic comprar 1mg "> acquistare ozempic 1mg
comprar ozempic 1mg
ozempic comprar sin receta
ozempic comprar online
ozempic comprar
comprar ozempic 2mg
comprar mounjaro
comprar wegovy
comprar saxenda
comprar oxycontin-10mg
comprar depo testosterone
acquista subutex online
acquista saxenda
acquista subutex
acquista victoza
acquista qsymia
acquista duromine
acquista methadone
acquista actiskenan
acquista morphine
acquista oxicodona
acquista sevredol
acquista dexedrine online
acquista pillole
acquista ritalin
acquista vyvanse
efedrina acquisto
acquista adipex
acquista belviq
acquista duromine
acquista ozempic
acquista qsymia