Posture Insights

Children and adolescents are experiencing back pain. Why it happens, and how parents can help prevent it is the objective. When thinking of back pain the image is typically a man or woman, hunched over grabbing their backs and wincing in pain. However, back pain in children and adolescents is not that uncommon.

According to a 2020 study published in Spine, around thirty-four percent of children report having back pain, with almost nine percent experiencing severe back pain. By the time they are fifteen, 20 to 70% of children will have experienced back pain at some point. Developing chronic back pain increases with age and is more common in girls.

The study found those that sought out early treatment, physical therapy, and chiropractic being the most prescribed lessened the need for more invasive treatments, like spinal injections, and surgery. Back pain can have a major impact on an adult's life, and more so on a child. Prevention and treatment are important to help restore overall health and wellness.

Signs and Symptoms

Symptoms can vary, the most common:

• Pain increases with movement, like bending or twisting
• Increased pain after sitting or standing for an extended period
• Sore and tender muscles around the spine
• Tight muscles
• Muscle spasms

Most back pain in children is mild. However, there are times when the child will require medical attention. A child should see a doctor if back pain persists for more than two or three days, if there is a fever, or if there is any numbness or weakness in the arms and legs.

Common Causes

Like adults, muscle sprains and strains are the most common cause of back pain. Strains are more common in the low back than around the neck or middle back and usually occur from overuse injuries, poor posture, poor body mechanics, and falls. Other common causes include:

• Weak core
• Overweight/obesity
• Muscle weakness and stiffness
• A sedentary lifestyle, not enough activity
• Sitting and slouching in front of the computer for too long
• Carrying an overloaded backpack

Spinal Conditions

Recreational and sports activities with injuries sustained are the most common causes of developing back pain. However, back pain can be brought on by underlying health and spine-related conditions. About a third of adolescents with low back pain could have a spinal condition. The most common conditions include:

Idiopathic Scoliosis

This is an abnormal curvature of the spine. This is usually not a painful condition. Some curvatures can be severe enough to cause pain and require medical care. Scoliosis can include the middle, low spine, or the entire spine. It is most common in adolescents 11-17 years of age. Symptoms include:

• Tilted shoulders
• Uneven hip bones
• One side of the ribs projects out more than the other

Scheuermann’s kyphosis

This is a growth disorder of the vertebrae. It happens when the front of the spine does not grow as fast as the back of the spine. This can produce a humpback curvature. The spine bends forward but the child cannot stand up straight. Usually, it happens during accelerated growth periods.

Spondylolysis

The vertebrae can break in children and kids that do repetitive exercises involving bending and twisting. Sports like gymnastics and football create a heightened risk for spondylolysis. It usually affects the low back and presents with non-stop low back pain. The most common treatment is rest. Other causes include:

• Spinal cord tumors
• Sickle cell anemia
• Infection

Tumors and infections are highly uncommon in children. They often present with pain and fever. If the nerves are pinched numbness, tingling, and weakness in the extremities can develop.

Common Treatments

Back pain in children is usually a short experience and can be treated with ice, rest, and over-the-counter medications like acetaminophen for children and nonsteroidal anti-inflammatory drugs like ibuprofen. A playing/exercise program can significantly help reduce child back pain.

However, there could be a need to modify the activity, so as to not worsen the injury or create new injury/s. The activities could be made to be lighter or a brace could be utilized. A specialist like a chiropractor/physical therapist can provide treatment, along with exercises, stretches, and lifestyle changes that will help reduce the pain. Complementary therapies like massage and acupuncture can enhance the child’s healing/recovery time and knock out the pain quickly.

Parental Prevention

Proper posture can and will prevent back pain. Children's and adolescents' musculoskeletal structures continue to develop at this stage. Therefore, sitting, standing, and lifting properly is paramount to preventing back pain. Along with this is avoiding activities that place repeated strain on the spine. An example is an overexertion while playing sports. Tips for keeping kids back-pain free:

• Avoid activities that generate repeated strain on the same muscles
• Stretching breaks need to be incorporated when sitting for a long time
• Limit sedentary activities
• Teach proper posture
• No slouching
• As much as possible make the home a stress-free environment
• Maintain a healthy weight and diet with balanced meals and snacks
• Help promote overall mental and physical health

Children and kids that are stressed out or depressed have a greater risk of developing back pain. Encourage the kids to stay active, get proper sleep, stretch out, and eat foods that are healthy for the spine. If back pain is presenting, a customized treatment plan along with lifestyle changes will get the child back to their favorite activities.

Chiropractic Care for Lower Back Pain Injury 

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*

Indoors or out, bicycling can be great for an individual's back with proper preparation. With everything that is going on, many individuals are getting creative with their workouts. Many are turning to home or outdoor exercise. Bicycling is considered a safe activity. According to the NPD Group, bicycle sales have tripled in sales since March.

However, back pain could be affected by a biking routine. Whether a newfound hobby or regular activity, individuals need to prepare and plan ahead before getting out on the trails or on a stationary exercise bike and avoid developing or aggravating back pain. Here are a few essential tips to create a safe and back-healthy bicycling experience.

Understanding back pain

Bicycling is a type of aerobic exercise that can help with overall health. Done regularly it can improve the heart and lungs' performance. Other areas of the body like the spine along with the musculoskeletal system, also benefit. For some, it is an even better form of exercise than jogging or aerobics, as it can be less jolting on the body and spine.

Back pain during cycling is rare except when individuals try to push the intensity level beyond their normal workout. If there is back pain from an unknown cause it should be looked into by a doctor, physical therapist, or chiropractor before beginning a regular bicycling regimen.

There are certain spinal conditions where bicycling can benefit. Individuals that bike ride with conditions like degenerative disc disease and lumbar spinal stenosis can experience relief in the back and legs, as it’s an exercise in which flexes the back. But there are spinal instability conditions like spondylolisthesis, that create forward flexion and can worsen back and leg pain. Therefore it is essential to attain a diagnosis before committing to regular bicycling.

Talk to a Doctor

Before starting any exercise program, talk with your doctor to find out if you are healthy enough for this type of therapeutic workout. Those with present back pain issues also need to be cleared by their doctors. But more than likely if they are already following a treatment plan, their doctor would have them doing some form of stretching/exercise as part of their plan, and they just need to find out if riding a bicycle is OK. Once cleared, even with chronic mild back pain an individual can initiate bicycling into their regimen.

Reasonable workout

In addition to safety basics individuals need to:

• Wear a helmet
• Wear highly-visible clothing
• Get their bike serviced for optimal performance
• Add reflectors
• Add lighting
• Have a workout/training plan

As with any exercise, there should be a training plan that will be sustainable and help to avoid injury. Set small goals, especially when beginning. Go for an achievable distance or workout time. Then gradually build up and don't rush. Allow yourself to go through the experience, learning as much as you can.

Both indoor and outdoor biking require a thorough warm-up and stretching of the body. This definitely includes the spine, that needs some time to loosen up, properly. A healthy comfortable bike seat or saddle with the proper height for body type and inseam is vital. Being uncomfortable while trying to perform therapeutic exercises plus the added possibility of worsening the injury or creating a new one from a stock seat is not worth the risk. At the end of the ride, cooling down is strongly advised.

Pay attention to form/mechanics

When it comes to biking technique, there is no particular form that is ideal or the best.  Always try to be in a position where the spine is comfortable. This type of bicycling is low-impact and should be fluid in motion. Poor posture, jerking motions of the spine, neck, or not using the proper equipment can cause poor mechanics and increase the risk of injury. 

Indoor bicycling

Cycling indoors could be safer for individuals that do not have access to safe bicycling areas or are older. Options include spin class or stationary bike. Both are set in a controlled environment with accidents being a rare occurrence. Outdoor biking happens on the road, bike path, sidewalk, or terrain where there is potential for an accident. With the machine or class, individuals can:

• Choose the workout type
• Fitness level
• Intensity
• Workout duration
• Heart rate
• Resistance

Spin classes also follow the pattern with a warmup, a specific workout, and a cool down. However, there are the mental health benefits of being outdoors. Whatever is best for the individual, it is up to them to ride the bike outdoors, indoors, or a combination of both. It is an excellent form of exercise, as it:

• Promotes cardiorespiratory health
• Is low impact
• Promotes blood flow
• Strengthens the body's core
• Increases range of motion to the joints
• Improves spinal health

Chiropractic Maintenance Care

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*

Having the proper mattress can help reduce, prevent, and alleviate neck and back pain. Individuals spend around one-third of their life sleeping. However, when it comes to the mattress that we sleep on, there seems to be no consideration of how the mattress will affect our spines. No other piece of furniture in the house is used more often or affects overall health more than our beds.

Down to sleep

Everybody needs to sleep, as the proper amount of rest is an essential part of life. When there is a lack of sleep or sleep disorder, this contributes and leads to health issues of all types and increased/exacerbated pain.

Specifically, the spine benefits tremendously from a proper sleep cycle. The spine works all day supporting the body and its functions. Rest is essential to maintain this level of activity day in and out. But when the surface that we sleep on does not support our body and spine in the correct form, then proper sleep can be impossible to achieve.

Proper Mattress Selection

The mattress we sleep on can make a significant difference in the quality of sleep we are getting on a regular basis. A mattress that does not provide optimal support for the spine can lead to muscle fatigue and sleep deprivation.

A proper mattress keeps the spine in the same natural alignment as when standing. When the body can rest in its natural position, the muscles are relaxed and the sleep is healthy following the five stages of a full sleep cycle.

Healthy sleep means the individual needs to cycle through five stages: 1, 2, 3, 4, and rapid eye movement or REM sleep. A full sleep cycle takes around 90 to 110 minutes to complete. Once the five stages have finished, it starts over at stage 1. Here is a look at the stages:

Stage 1

This is the lightest stage and is characterized by slow eye movement and relaxed muscle activity.

Stage 2

Eye movement stops and brain waves slow down. 

Stage 3

This is the first stage of deep sleep where brain waves appear but are extremely slow. It can be quite difficult to wake someone from this stage.

Stage 4

This is the second stage of deep sleep with no eye or muscle activity. Just like stage 3, it can be more difficult to wake someone in this stage.

REM sleep

This is the dream phase where breathing quickens, heart rate, blood pressure increase, and eyes begin to move around in different directions. REM sleep could be considered the most important stage, as researchers believe REM sleep contributes to storing memories, learning, and regulating mood. Most adults spend half of their total sleep time in stage 2, 20% in REM sleep, and 30% in the other stages.

Mattress shopping

Here are a few considerations to keep in mind:

Type

Type of mattress include:

• Gel
• Innerspring
• Latex
• Memory Foam
• Water bed
• Air bed

Innerspring mattresses can offer more variety in terms of firmness and support. However, individuals find other types of mattresses just as comfortable. What makes a proper mattress the best is that it is the one that offers you the most support and the most comfort.

Foundation

This is usually called the box spring, which is just as important as the mattress. The box spring absorbs the weight along with the added stress of movement etc, from the mattress. Having the proper foundation extends the life of the mattress.

If possible try to purchase the box spring designed for the mattress. Using no box spring, an old box spring, or mixing the mattress and box spring can have a negative impact on the level of support and durability of the mattress.

Firmness

The belief that the firmer the mattress is the better is not exactly true. A too-firm mattress does not support the body in a balanced fashion. Which means that only the body's heaviest parts are supported. A too-soft mattress can sink, preventing the spine from keeping proper alignment. Too firm or too soft does not allow the muscles to relax and rest, because they have to keep working to find a comfortable position just to maintain correct posture.

Comfort

Make sure to take the time to lie on the mattress and test it out when shopping. Lie down and position yourself the way you would when sleeping. Take turns turning/moving from side to side. If sleeping with a spouse or partner, try out the mattress together to make sure there is enough space to move around comfortably. Be sure that the mattress can support the spine and maintain its natural curve.

Beware, mattress manufacturers use different terms for comfort and firmness that could be confusing. Mattress makers will use a term like orthopedic but it does not have any actual medical merit or benefit. That is why trying out the mattress before buying is the way to go. It will definitely help to tell which one is the most supportive and comfortable.

Durability

How long the mattress and materials that it's made of will last determines the durability. Top-quality materials are what to aim for. Especially, the core and the cover. Prices are determined by:

• What the mattress is made out of
• The quality of the construction
• The size

A proper mattress and box spring should last for around 8-10 years. Therefore it is an investment in your spine and quality health. Don't automatically go for the mattresses on sale or that are the cheapest. Instead, search for the best quality and value.

Flip or Rotate

Keeping the mattress in top form means flipping or rotating the mattress on a regular basis. This will ensure even wear and tear giving you optimal spine and body support. 

Time for a new one

Even proper mattresses don't last a lifetime. But like most of us, we wait way too long when it comes to replacing. For those who've had the same mattress for 10 years or more, it is definitely time for a new one. There are other signs letting you know it's time to replace including:

• Waking up tired and aching could signal that the mattress is no longer providing enough support for proper rest. Not feeling refreshed after sleep could be the sign it's time for a new mattress.

• If the mattress looks old, worn, or strained, and the box spring rocks and squeaks are all signs that the mattress and foundation are worn out.

• The bed is no longer comfortable with the mattress sagging/sinking or leaving an impression where you sleep. Slipping or rolling toward the center along with the inability to find a comfortable position means it's time to think about a new mattress.

Sleep position makes a difference

Sleeping on the side, with knees bent or with a pillow between the knees is considered the best way to maintain proper body posture. However, if you must sleep on your back, place a pillow under the knees to support the normal curve of the spine.

Sleeping on the stomach or with the head elevated on an oversized pillow creates an unnatural arch of the spine. This increases pressure on the diaphragm and lungs. These positions usually lead to restless tossing and turning and loss of proper sleep.

Don't Worry

If there is difficulty getting the right amount of sleep or you are waking up exhausted then this could be the time to take a look at where and how you sleep. A proper mattress and box spring will generate proper comfortable rest all the while maintaining posture and protecting the spine. Remember that sleep is an essential nutrient for our bodies. Therefore, the bed that we sleep on can make a significant difference.

Three Points of Weight Loss @ PUSH Fitness Center

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

Bertolotti syndrome is something has not been heard of when it comes to lower back pain, but diagnostic work has uncovered a common congenital condition. Back pain is experienced at some point by all of us. Around two-thirds of the population will develop low back pain in their life, and more than half will develop chronic low back pain or pain that has lasted more than six months. Low back pain can be challenging in finding the root cause. Diagnostic work is required through  X-rays and MRIs. These tests can identify a lesser-known cause of mechanical low back pain called Bertolotti syndrome.

Bertolotti Syndrome

This congenital condition's name comes from Italian physician Mario Bertolotti. It is in 10 to 20 percent of the population, —with or with no lower back pain. Bertolotti syndrome happens when the last lumbar vertebra, known as the lumbosacral transitional vertebra/LSTV. This vertebra and the sacrum become fused together or create a false joint due to an enlarged transverse process.

This can be bony bumps on the vertebrae where muscles and ligaments attach to the lumbosacral transitional vertebra. When the LSTV and sacrum fuse together, known as sacralization or pseudo-joint, it does not generate pain. It’s just the way that an individual's anatomy has been since birth. Only when it causes lower back pain that it is called Bertolotti syndrome.

Causes

Low back pain that leads to inflammation and reactive muscle spasms brought on from Bertolotti syndrome can be caused by:

1. Asymmetrical structures of the lumbar vertebrae. If the LSTV is fused to the sacrum and iliac bone, these are the wings of the pelvis, which can place unwanted stress on the sacroiliac joint, which can cause pain that is felt above the buttocks.
2. A pseudo-joint does not have the cushion or lubrication between the bones like real joints to absorb shock. This causes bone-on-bone grinding, which can be quite painful and can lead to osteoarthritis. This can also generate added stress on the discs of the pseudo-joint.
3. Sacralization fusion can decrease the spine’s mobility. This can speed up the wear and tear of the vertebrae and shock-absorbers of the intravertebral discs.
4. Added non-equal force/s on the muscle tissues that surround the lower back. This can be caused by the spine not being properly aligned causing muscle imbalance/s and fatigue. Both sides of the back can be affected, but when tightness and muscle spasms in the low back and pelvis present, it's usually only on one side.

Symptoms

Most individuals usually never know they have a sacralization or pseudo-joint. These are often found accidentally from an X-ray for something unrelated. But when symptoms present they can vary from person to person and usually appear in adulthood—in the 20s or 30s.

These include:

• Low back pain that is localized and does not spread/radiate down the legs
• Pain or discomfort in or around the sacroiliac joint
• Stiffness that comes out of nowhere or difficulty moving a certain way with pain present
• Symptoms improve once the individual sits or lays down

Diagnosis

Bertolotti syndrome can be diagnosed based on medical history, physical exam, and X-rays. A physical exam can include a recreation of the movement/s that triggered the pain/discomfort. An X-ray of the low back and pelvis will reveal any bony abnormalities.

Treatment

Bertolotti syndrome can be effectively managed with non-invasive treatments. These  include:

• Improperly and overdoing repetitive rotation/s and extension/s through work or just movements that have become second nature are injuries just waiting to happen. Lifestyle changes and re-learning how to move properly will ease the strain on the affected area.
• Over the counter pain medication/s like Advil, Aleve, or Tylenol.
• Chiropractic/Physical therapy can help build low back areas and increase mobility.
• Local anesthetic and spaced out intervals of corticosteroid injections to the affected nerve/s to reduce inflammation.
• Platelet-rich plasma (PRP) uses the body’s platelets to reduce pain, inflammation, and healing the damaged joints through an injection.
• Prolotherapy treatment uses concentrated local anesthetic and dextrose injected into the low back area to enhance the body’s natural healing.
• Radiofrequency ablation uses heat to numb the affected nerves around a pseudo-joint so that pain reduces.
• Surgery is the last resort and is usually done to eliminate a pseudo-joint. It can also consist of reducing or removing an elongated transverse process and can be performed as a same-day or outpatient procedure.

If you or someone you know is dealing with some form of idiopathic low back pain and doctors can't seem to pinpoint the cause. Bertolotti syndrome could be a suspect, therefore it's best to seek a spine specialist near you that can help.

Treating Severe & Complex Sciatica

The most common type of arthritis in children and adolescents is Juvenile idiopathic arthritis aka (JIA) a type of inflammatory arthritis that affects kids 16 years and younger. It is a rare condition, that affects around 1 in every 1,000 children. It can cause joint pain and stiffness throughout the body, especially the facet joints/spinal joints.

Types of Arthritis that Fall Under JIA

Juvenile Idiopathic arthritis was known as juvenile rheumatoid arthritis, but it is not a child/teenage version of adult rheumatoid arthritis. Juvenile Idiopathic arthritis falls into a group of several types of arthritis. When a doctor diagnoses JIA, they will determine the type.

Different types include:

• Systemic
• Oligoarticular
• Polyarticular
• Undifferentiated
• Psoriatic
• Enthesitis-related JIA that affects the spine is enthesitis-related.

How It Affects the Spine

To better understand how this arthritis affects the spine, it helps to know some of the terminologies.

• Enthesitis: Inflammation of the entheses is the area where tendons and ligaments connect to bone/s.
• Spondyloarthritis: Arthritis that attacks the entheses of the spine. Ankylosing spondylitis is an example of spondyloarthritis.

The neck joints are the most common to be attacked by JIA. Whereas, spondyloarthritis causes pain and stiffness in the low back.

Typical Symptoms

Juvenile idiopathic arthritis happens in children aged 16 years and younger. Symptoms include:

• Joint pain
• Swelling
• Stiffness
• Tenderness
• Mild heat or a warmness that has been present for at least 6 weeks.

Other symptoms can include muscles and soft tissues becoming tight, erosion of the bone, joint misalignment, and abnormal growth patterns.

Diagnosis Can Be A Challenge

Diagnosis is not always straightforward, and there are criteria for diagnosing juvenile idiopathic arthritis. The doctor will perform a physical exam and order tests. They will monitor the child’s symptoms for at least 6 weeks initially, and then for 6 months after the onset of the disease. During this time, figuring the number of joints involved helps determine the diagnosis. As joint involvement can vary by the type of arthritis, and symptoms can and do change regularly.

This arthritis attacks the joints of the spine, specifically in the neck. However, with certain types of spondyloarthropathy, the lower back can become the target.

Diagnosing arthritis involves a complete and thorough examination. If a chiropractor has been brought in to help with the case, a medical work-up by a rheumatologist could be recommended. This includes radiology/X-rays or an MRI, urine, blood analysis and physical examinations.

Treatment

A doctor may recommend a multi-disciplinary approach to treat JIA. They may prescribe various types of therapies/treatments focused on stopping the disease's progression. The treatment plan will include teaching healthy habits to prevent future back pain.

Medication/s

Treatment usually starts with nonsteroidal anti-inflammatory's. A doctor can also prescribe a corticosteroid to control the inflammation. Most respond well to anti-inflammatory medication, however, these medicines do not treat the underlying disease or the root cause.

Inflammatory arthritis and its progression can be controlled with certain medications. There are disease-modifying antirheumatic medications that can slow the disease’s progression. There are also TNF-blocking medications that can help block a specific protein known as tumor necrosis factor that causes inflammation. Etanercept known on the market as Enbrel and adalimumab aka Humira are examples of TNF-blockers that can prevent the disease from progressing.

Chiropractic

Understand that chiropractic medicine cannot cure arthritis, but it can help alleviate the symptoms and slow the progression. They will use spinal adjustments in conjunction with other treatments. These can include:

• Hot and cold treatments
• Ultrasound
• Massage
• Electronic muscle stimulation
• Magnet therapy
• Physical rehabilitation

Physical Therapy Exercise

Focuses on:

• Proper posture
• Joint mobility
• Deep breathing
• Exercises
• Healthy lifestyle education

Patients can develop a forward posture that can lead to a hunched back and neck pain. Postural training and back extension exercises are helpful. Stretching and range of motion exercises keep the facet and rib joints functioning and mobile. Deep breathing expands the chest which expands the rib joints and aids lung function. Depending on the type and severity, a doctor might try other approaches like spine surgery.

Optimal Results

If you or someone has been diagnosed with juvenile idiopathic arthritis in the spine, learn as much as possible about the disease and the ways to combat it. Being informed about this or any disease encourages empowerment and engagement throughout the treatment process.

The best results are achieved by attacking it from all angles. Working with a chiropractor and rheumatologist in combination. A chiropractor will train the individual on how to maintain a healthy diet and maintain an active exercise program to help with movement. This is geared toward a healthy outcome.

Low Back & Neck Pain Chiropractic Care

As you teach healthy ergonomics, remember these neutral posture guidelines apply to children but can also benefit adults. The main focus is to always work in a neutral posture. Following these guidelines will ensure your child uses a computer in a comfortable and ergonomically correct fashion.

Neutral Posture

• Healthy upper body posture means the shoulders are back, relaxed and not slumped/slumping forward over the keyboard.
• The back/spine should be at a 90° degree angle supported by a chair with proper back support.
• The knees should not compress the chair seat. If they do adjust the seat to go back enough for the knees to be free.
• The knees should be at a 90° degree angle behind the knees and should be open.
• Don't sit with legs and feet tucked under the chair.
• The feet should be firmly flat on a stable surface ensuring proper support on the floor or a footrest.
• The head should stay balanced and not tilted back or too far forward.
• The upper arms should be close to the body and relaxed.
• The elbows should be at a 90° degree angle and the forearm horizontal.
• The wrist should remain in a neutral position.

Let your child use the computer for a little while then adjust their posture and the workstation if needed, so they are working in the most neutral posture. Find ways to help them remind themselves of their posture and to take frequent breaks to stretch out and move around.

Create/Organize a Normal Workstation

• The work area should be a space that is easily accessible by a child while they can sit comfortably/properly without having to bend awkwardly or overly twist to reach for something.
• Keep the items that are used the most while working at the computer within arms reach.
• If your child needs to type and use a text document or book for reference, make sure there is a document holder/stand that is next or as near to the screen as possible so that they don't have to turn or twist their head over and over or in a strenuous fashion. You want them to use their eyes with minimal head movement other than to look away for an eye break, a quick neck stretch and repositioning to stay comfortable.

Check the Screen Position

• The computer screen should be positioned to be able to comfortably view the screen without having to tilt their neck backward or forwards.
• Too high, the child's neck will tilt back, and too low means it will be bent forward.
• Adjust the height and angle to avoid these incorrect postures.

Workstation Equipment

Ergonomic furniture and equipment can help create a comfortable and adjustable workstation for your child as they grow.

• An ergonomic chair with height adjustment, adjustable/comfortable seat and proper lumbar back support.
• Make sure they work on a stable and sturdy desk with a flat work surface so that your child works in a neutral posture.
• An ergonomically tilted keyboard system or a height-adjustable keyboard and mouse platform can help keep the forearms and wrists in a neutral posture.
• The fit of the keyboard and mouse should be comfortable in your child's hands.
• If they have small hands, then consider a smaller keyboard and mouse if necessary.

Screen Glare

• Check the computer screen for glare areas/bright spots. This could affect the eyes and cause the child to start moving their head/neck around too much and in the wrong way that would create a crick or strain.
• Adjust/reposition the screen to get the correct angle for the proper posture or adjust the room's lighting.
• Proper lighting is a must for reading and protecting the eyes.
• Make sure they take frequent eye breaks and look away at something other than a screen like a piece of furniture or out a window and that is farther away to readjust the eyes.

Computer Time Management

• Posture problems associated with computer use vary on the length of time that your child uses the computer, takes rest breaks and does other tasks/chores to keep them moving/stretching out and not staying seated or in one position for too long.
• Regulating computer time use is important and can be done just watching the clock and saying when is when or use an app to set the time on and off. These apps give screen alerts and tell when to take a break and provide simple stretching exercises.

As part of our Acute Injury Treatment & Rehabilitation Practice, we are presently offering detailed Institute For Functional Medicine® Collaborative Assessment Programs focused on Integrative Treatment Protocols. We completely evaluate personal history, current nutrition, activity behaviors, environmental exposures to toxic elements, psychological and emotional factors, in tandem with your genetics.

Our purpose with these high-level assessments is to understand the root cause of chronic disorders and to treat the person holistically.  Integrative Personalized Medicine is the future of healthcare and we are very proud to bring it to all our patients.  Our online Functional Medicine Health Assessment Questionnaire has given insights into our patients' present Functional Health.

Do you have poor Posture? Fix it with *FOOT ORTHOTICS* El Paso, TX.

Are Your Shoes Causing Back Pain

Musculoskeletal health is one of the highest costs in healthcare today.

There are 1 in 2 Americans that have a musculoskeletal condition. And the need for support along with body alignment is at an all-time high.

In today's world surveys found that Americans wear two to three pairs of shoes during the week.

However, these shoes are not made to support:

• The body
• Fit the feet
• And can be dangerous to general musculoskeletal health

Health and freedom from pain are important factors in a healthy quality of life. But it starts with proper support for the body that begins from the ground up. 

Many believe that to get proper support all you need is to buy top shoes that are optimized with athletic properties. While athletic shoes are definitely more comfortable they do not provide adequate support for the body and can affect posture and the body's alignment.

The shoes out on the market today, whether athletic or dress are more about fashion than function. These shoes are designed based on sample sizes. Shoe companies use for men a size ten and for women a size eight for their sample. Then material is added or subtracted to create the larger or smaller sizes.

The resultant shoes are designed to fit and provide optimum performance but are not customized to conform to each individual's unique feet. 

• Shoes are designed to protect feet from the elements and adapt to various activities.
• They are not designed to handle the additional forces necessary to support the body.

Take a look at the extensive wear patterns on your shoes and see if there are imbalances in the feet. If there are areas that are really worn/flattened out then there can be severe pronation taking place. This is one serious reason to look into foot orthotics,

• Not to worry, as excessive foot pronation affects everyone.
• While at school, work or conducting daily chores is when individuals pronate and while wearing shoes with no arch/spine support.
• Pronation in the feet combined with shoes that don't fit with no support has a negative impact on posture and alignment.

With no sufficient support, the body reverts to the imbalanced state. With continued use and not addressed will cause pain in the:

• Knees
• Hips
• Back
• Neck

And unfortunately, most of us ignore and even power through the pain caused by the poor fit and lack of support from these shoes.

Reasons to Use Custom Orthotics

1. The feet make up the body’s foundation. Just like a house, problems with the foundation will create problems throughout the structure over time. Therefore if the foundation is remedied properly then the other issues remedy themselves or are easier to treat because the feet are already taken care of.
2. Feet problems/issues create back problems. Fixing foot problems will make a difference with the back pain treatment plan.
3. Individuals think their feet are just fine. However, they don't know what problems are in the background waiting for the worst moment to present. Imbalance/dysfunction is a silent issue that can ripple into many problems along with pain in the spine.
4. Feet are as unique as fingerprints. Custom orthotics will make a vast difference between the right and left foot and accommodate the body to achieve its full potential.
5. Custom orthotics are built just for you. Based on a high-resolution 3D scan of your feet, that is sent to a Foot Levelers’ team of technicians, who create your 100% unique, tailored foot orthotic/s.

Don’t be fooled by over-the-counter knock offs. These are mass-produced insoles that can worsen pain. And while most cases of back pain respond well with Chiropractic care, adding custom foot orthotics will enhance the effectiveness of the treatment with no need for surgery or side effects from medications.

Other Reasons

Custom orthotics also helps with:

• Lasting pain relief
• Improved biomechanics
• Health benefits for the whole body

Your feet and your body will thank you and will improve health by maintaining proper posture, combined with full-body support to achieve optimal quality of life.

Eliminate your Low Back Pain! El Paso, Tx (2020) FOOT ORTHOTICS

A Normal Spinal Column & Flatback Syndrome

Looking at someone straight on the spine should be straight.

Looking at someone from the lateral or side view the spine shows its varying curvature.

In the neck (cervical spine) and the lower back (lumbar spine) are inward curves known as lordosis.

The thoracic spine, there is an outward curve or kyphosis.

The goal is to have an economical stance and gait that does not require excessive energy.

The curves need to be well-balanced.

The gravity line should fall through:

• The head and cervical spine
• Behind the sacrum
• Through the center of the hips

Like this minimum energy is exerted for standing and walking.

When these curves are not balanced, like what happens with excessive kyphosis in the thoracic spine or loss of normal lordosis in the lumbar spine, the patient may begin to experience symptoms.

Loss of lumbar lordosis or actual kyphosis in the lumbar spine that presents symptoms is named flatback syndrome.

Symptoms

The main symptoms of flatback are:

• Difficulty standing up straight
• Low back pain
• Thigh pain
• Groin pain

Symptoms will worsen as the day progresses with fatigue and increasing difficulty to stand up straight with correct posture.

Individuals will flex or bend their hips and knees to get into an upright position.

This is what causes the exhaustion as the day goes on.

Some patients also have symptoms of:

• Sciatica
• Spinal stenosis
• Leg pain
• Weakness made worse from walking

Some individuals have neck and upper back pain as they strain to get themselves upright.

Trying to live like this can lead to a disabling condition that requires pain medications, and limits the individual's ability to perform daily activities.

Causes

Flatback syndrome was first described in patients who had been treated with Harrington spinal instrumentation.

This was the earliest type of spine implantation to correct scoliosis.

This instrumentation had a tendency to flatten the normal curve or lordosis in the lumbar spine.

This system was used from the 1960s to the 1980s.

With today's implant systems and techniques, this problem doesn't really occur anymore.

But not to knock the system, those treated with Harrington rods did very well for decades.

The spine compensates for the flattening of the lordosis with the normal discs underneath the fused area.

However, when the discs below the fusion would wear out (degenerate), the patients would lose the ability to stand upright and pain would develop.

Other causes include:

Ankylosing Spondylitis

• A chronic inflammatory arthritic disease that causes stiffness and loss of lordosis. 

Degenerative Disc Disease

• The normal aging process of the wear and tear/degeneration of the discs, that are the shock absorbers of the spine.
• In the lumbar area, these discs contribute to normal curvature.
• As the discs degenerate, the spine stiffens and the curvature disappears.
• The patient has progressive difficulty in achieving an upright posture.

Post-Laminectomy Syndrome

• After a laminectomy procedure used to decompress the spine nerves, loss of lordosis and instability can develop.
• This type of procedure is associated with failed back surgery syndrome.

Compression Fractures

• Single or multiple vertebrae collapsing can result in loss of lordosis and flatback.
• The vertebrae are the building blocks of the spine. 

Diagnosis

The diagnosis begins with a patient's history.

A doctor will look for the common symptoms like the presentation of difficulty standing upright along with back pain.

If there is a history of prior surgery or a disease making them susceptible to the syndrome.

Full standing x-rays will be ordered.

The lateral side view is specifically the side that will be helpful (see x-ray).

The patient stands, knees straight, the posture can be seen to be stooped forward.

This is depicted by the gravity line/plumb line falling in front of the sacrum.

Finally, MRI's, CT scans, can be utilized to provide information about the health of the:

• Discs
• Vertebrae
• Degree of openness of the spinal canal to see if there is compression of the spinal nerves or not

Non-surgical Treatment

Patients should try non-surgical treatment first like:

• Chiropractic
• Physical therapy
• Non-steroidal anti-inflammatory medication

Conditioning and endurance exercise programs can provide relief. But, if the structural problem is too great for conservative therapy then surgery is an option.

Reduce your Back Pain with *FOOT ORTHOTICS* | El Paso, Tx (2019)

Kent S. Greenawalt, President, and CEO of Foot Levelers discuss how custom foot orthotics can help reduce back pain, low back pain, and sciatica.

In a recent research study published by the American Congress of Rehabilitation Medicine (ACRM), researchers demonstrated that Foot Levelers custom foot orthotics help considerably reduce back pain and several of its associated health issues.

The research study also demonstrated that Foot Levelers custom foot orthotics and chiropractic care help tremendously reduce low back pain and sciatica.

Foot Levelers custom foot orthotics and chiropractic care helped improve the patient's overall health and wellness.

Dr. Jimenez is a chiropractor in El Paso, TX who can help provide these benefits through the utilization of chiropractic care and Foot Levelers custom foot orthotics, among other treatments.

Back pain takes it out of all of us. That's why even the slightest pinch you may feel, shouldn't be ignored and played off as nothing. Because that could be the beginning of something more serious! You have healthcare options and chiropractic treatment is one of them. Because back pain occurs from a variety of health issues, diagnosis is essential to create the correct treatment plan.

Doctor of chiropractic Alex Jimenez specializes in treating back pain. A few patients share their back pain experiences and how it affected their lives. They describe how Dr. Jimenez has helped them improve their overall health and wellness with chiropractic care. Dr. Jimenez and his team offer specialized rehabilitation for back pain.

El Paso Chiropractic Clinic

We are blessed to present to you El Paso’s Premier Wellness & Injury Care Clinic.

Our services are specialized and focused on injuries and the complete recovery process. Our areas of practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Treatment, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Stress Management, and Complex Injuries.

As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused on treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.

We want you to live a life filled with more energy, positive attitude, better sleep, less pain, proper body weight and educated on how to maintain this way of life.

We Are Ready To Get You Back To Normal Life!

Low Back Pain & Your Feet

The feet are the foundation of the body; they support its weight. If there is not enough support, various parts of the body, especially the spine become exposed to added stress, this can lead to:

• Back, hip, knee and foot pain
• Poor posture and abnormal foot movement
• Sports performance compromised
• Greater risk of injury

An abnormal walk leads to imbalances throughout the knees, ankles, and feet, and can eventually cause pain throughout the body, and yes you guessed it the back.

Foot Levelers Kiosk

The Kiosk helps guide patients in selecting the best custom-made orthotics for their condition and lifestyle. It's…

• Fast: Push the Start button and the scanner begins.
• Easy to use: User-friendly easy touch screen.
• Engaging: Videos explain the importance of healthy feet and the benefits of custom-made orthotics.
• Cloud-based: Results can be securely accessed from anywhere.
• Comprehensive: Easily retrieve previous scans to compare them to new scans and see the difference.

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Sitting for long periods is associated with early death – upsetting news for the millions of Americans who spend extensive time sitting as they work and as they relax after work. Even regular exercise failed to significantly reduce the risks associated with prolonged sitting. A recent study conducted by an associate research scientist at Columbia has found that prolonged sitting destroys your health. 

Fortunately, there are things you can do to minimize the time you spend sitting. Experts recommend taking a movement break every 30 minutes to protect your health.

Study

The study used hip-mounted accelerometers to measure how much time study participants – nearly 8,000 individuals – spent in sedentary positions. Over four years researchers tracked participants and recorded the number of deaths among participants. The study found that increased sedentary time leads to an increased risk of death from any cause. The risk of death went up regardless of how old the participants were or how often they exercised.

The study found that participants who sat less than 30 minutes had a 55% lower risk of death in comparison to participants who sat for longer periods of time.

Why Does Prolonged Sitting Destroy Your Health?

Finding out that sitting for extended periods so greatly increases your risk of death is startling for many people. The next question is, “Why?” Unfortunately, the exact reasons are far from clear. The study was not meant to uncover the reasons why, so there is limited information to explain what occurs in the body to increase the risk of death. It will take further studies to provide an answer.

Ways to Protect Your Health

Although the exact reasons why sitting increases the risk of mortality are not yet clear, the recommendation to take a break from sitting every 30 minutes does offer an actionable step to protect your health. There are several other ways you can limit your sitting, including:

Sitting/Standing Desks

There are a number of different desks designed to be used from a standing position, including stationary standing desks and sit to stand desks – both manually operated and motorized. Standing desks allow you to work exactly as you would at a sitting desk, only while standing. They take some getting used to, but most people who try them out find that they are an easy way to minimize time spent sitting.

When you purchase a standing or sit to stand desk, it may take some time to build up your stamina to use the desk for extended periods of time. Try standing for short periods, then sitting, then standing again to avoid excessive fatigue.

Activity Applications

A number of apps are available to help you track your activity and make gradual lifestyle adjustments to increase your activity levels. Apple’s Health app includes an Activity monitor and coach that collects data from your iPhone, Apple Watch and third-party apps to let you know how much you are moving and to remind you to move more. You can set reminders on your app to tell you to move – such as every 30 minutes – as a way to ensure you avoid sitting for prolonged periods of time.

Timers

The simplest way to avoid sitting for more than 30 minutes is to set a timer on your phone or use a separate timer, to go off after 30 minutes of sitting. Once the timer goes off, engage in brisk walking or some other activity to get your heart rate up for five minutes. Then you can go back to sitting – after you set your timer again.

Dr. Alex Jimenez Will Help You Stay as Healthy as Possible

Our chiropractic team is dedicated to helping you enjoy a long and healthy life. Please contact us to schedule an appointment for a comprehensive exam and targeted health advice from an experienced chiropractor.

Injury Medical Back Pain Chiropractic Care El Paso, Tx

Teachers do a lot in a day. They stand for long periods of time, they stoop and bend, pick up children, carry stacks of papers, and sit for long periods while they grade papers. It’s no wonder that so many teachers end up with aching backs! While low back pain is the number one cause of disability worldwide, it’s easy to see how teachers may be more susceptible to experiencing it.

Chiropractic care can help keep teachers standing upright and moving about – as well as other great benefits. A teacher with back pain can’t be as effective as they would be if they weren’t in pain. It makes it harder for them to do their job. Regular chiropractic care can help offset what their body goes through in a day and relieves the pain so they can do what they love – shape young minds.

What Teachers Really Do

Teaching is a tough profession. The typical teacher arrives at school before it starts (usually between 6:30 am, and 7:30 am) and they don’t leave until well after the last bell has rung (often between 3:30 pm and 5:30 pm). They grade exams during their vacations and spend hours preparing lessons, quizzes, activities, and tests. In middle and high school, they teach five or six classes a day which means a lot of talking and a lot of standing. Combine the stress with the physical demands of the job, and it’s no wonder aching feet and backs are the bane of a teacher’s existence.

The Impact of Teaching on the Body

There have been several studies that explore the effects of the physical demands that are put upon a teacher. One study analyzed the incidence of musculoskeletal disorders in special education teachers and teachers’ aides. It found that the three areas most affected were the wrist, shoulder, and back. It found that 86% of the teachers who participated had physical pain and musculoskeletal condition. Another study examined teachers in a municipal school network in Brazil. It found that:

• 41.1% complained of foot, leg, and knee pain (lower limbs)
• 23.7% complained of shoulder, neck, and wrist pain (upper limbs)
• 41.1% complained of back pain

A third study that assessed teachers in Malaysia reported that 62.5% of the teachers surveyed complained of low back pain. 

How Chiropractic Care Helps Teachers with Low Back Pain

Several studies show that chiropractic care is a very effective treatment for back pain. The chiropractor will perform a spinal manipulation to bring the spine (and body) into proper alignment. He may also offer advice on exercises, stretching, and ways to improve posture as well as recommending lifestyle changes and what to look for in supportive shoes. Chiropractic’s whole-body approach not only helps relieve back pain, but it also helps prevent it as well.

Additional Benefits Teachers can Gain from Chiropractic

While less back pain is great news for teachers, there are other benefits they can reap form chiropractic as well. That’s because it doesn’t focus solely on the back or pain, it looks at the whole body. Every day teachers put a lot of stress on their bodies, bending over to help a child with their work, standing to give a lecture, sitting for hours grading papers, and reaching to write on the blackboard. All of this can take a toll on the body, not just physically, but in other ways as well. It can result in headaches, insomnia, and even frequent illness. A chiropractor can address all those things and make recommendations regarding lifestyle and diet as well as spinal manipulation.

This allows the patient to gain whole body benefits from chiropractic.

• Improved mental clarity and cognitive function.
• Healthier posture.
• Improved quality of sleep.
• Stronger immune system.
• Fewer migraines and headaches.
• Healthier spine.

If you are a teacher, chiropractic care is one of the best ways you can be kind to yourself – and you deserve it.

Back Pain Chiropractic Care 

Yoga has long been touted as a healing activity that extends beyond its known fitness benefits. It can help alleviate depression, relieve stress, and decrease anxiety as well as tighten and tone the body.

A 2016 study by Yoga Alliance and Yoga Journal shows that the more than 20 million people who practice yoga spend more than $10 billion on related classes and products. Chiropractors have picked up on the benefits of yoga and are recommending it to their patients. Why, because it helps to improve flexibility as well as spinal health.

Chiropractic and the spine’s role in the body.

Chiropractic is primarily intended to align the spine and balance the body. The spine is the primary support for the body. It houses most of the central nervous system and provides pathways for neural impulses to move throughout the body.

When the spine is out of alignment, it can affect how the central nervous system functions. It can also affect flexibility and even overall mobility as well as cause pain and stiffness.

Chiropractic treatment brings the spine back into alignment. It helps to balance the body and treat injuries as well as help with the changes the aging body experiences.

One of the best-known uses for chiropractic is to treat pain. It is a medication free, non-invasive treatment for chronic pain, sports-related injuries, and even automobile accidents. Many patients had reported finding relief with chiropractic when nothing else worked.

Combining yoga with chiropractic increases the effectiveness of the treatment while strengthening the body and making it better able to respond to it. Yoga is the perfect complement to chiropractic care, and many patients are discovering tremendous health benefits from this winning, healthy combination.

What is Yoga?

In its purest form, yoga is an ascetic and spiritual discipline that comes from Hindu culture. It involves simple meditation, conscious breathing or breath control, and performing certain body postures.

While an ancient practice long used for spiritual and emotional healing as well as physical wellness, yoga has been adopted in western culture and widely accepted as a form of fitness as well as a therapeutic practice used for relaxation and overall good health. It focuses on inward healing for outward results.

People who regularly practice yoga find they are more centered, handle stress better, and aren’t as likely to experience depression and anxiety. They also are more flexible, have better mobility, and have stronger leaner bodies.

What happens when you combine yoga and chiropractic care?

Because yoga helps to lower blood pressure, decrease stress, and strengthen the body’s core, it is perfect therapy for the chiropractic patient. While chiropractic care is working to align the spine and balance the body, yoga is helping to strengthen the muscles surrounding the spine, providing better support. The numerous health benefits, particularly regarding blood flow and relaxation help to increase chiropractic’s effectiveness as a pain management tool.

Patients who combine yoga and chiropractic will also often find that they see the effects of both treatments much faster than they would if they were only doing one or the other. Both chiropractic and yoga help with balance, flexibility, and mobility, but they come at it from somewhat different approaches. The benefit of this is that it provides a more balanced, well-rounded treatment in these areas as one supports the other.

Yoga also tones and tightens the body, preparing it for much more profound levels of healing, cleansing and releasing the body of tensions that may have been held in for years. It also works to stretch muscles that have been restricted for years, or even for the patient’s entire life. It prepares the body to accept the full benefits of chiropractic and respond faster and more thoroughly.

Chiropractic Care & Sports Injuries

Smartphones! It's no secret that almost everyone has one. In fact, a series of surveys by The Pew Institute in 2015 showed that 64% of American adults now own a smartphone of some kind. They keep us connected, offer us flexibility, and provide us with access to endless information.

They have their drawbacks. Smartphones also do a number on your spine.

Frequently hunching over your phone, texting, surfing, or reading takes a toll on your spine in numerous ways.

SmartPhones

Pressure

According to spine surgeon Kenneth Hansraj, looking down at your smartphone exerts up to 60 pounds of pressure on your head. This is serious wear and tear, and can set you up to be a prime candidate for degenerative issues.

Pain

The motion of texting or surfing the net on your smartphone can cause tightness in your shoulders, and pain radiating down your arms into your wrists and hands. Too many hours spent on your device can also cause upper and lower back pain.

Muscle Spasms

Over time, your smartphone usage may damage your upper back to the point you begin dealing with muscle spasms, often attributed to "text neck."

Instead of woefully shutting you beloved smartphone in a drawer, vowing to never use it again, realize there are ways to keep your phone and a healthy spine intact. You just need to take a few simple precautions. Here are four ways to prevent spinal issues from smartphone usage, and handle the ones you may already have.

#1: Be Aware Of Your Posture

A few small changes to the way you use your smartphone can be the difference in ensuring your spine, neck, and back don't end up suffering. Bring your phone up in front of your face, instead of leaning your head over and bending your neck to see your screen. This will keep the pressure off your neck, and minimize issues that could result.

#2: Take Breaks

Get off that phone, there's a whole world out there! Avoid the temptation of keeping your nose stuck in your phone for an hour or more. Keep your surfing and texting to a few minutes at a time. Lay down your phone, stand up, or simply look around at your surroundings every few minutes. Frequent breaks give your spine a chance to relax, and relieve the pressure of bending your neck for a long period.

#3: Practice Stretching

Get in the habit of stretching your neck, raising your arms, rolling your shoulders, and twisting your back at the waste. These easy stretches are a quick way to loosen up body parts that can tighten up and cause injury over time.

#4: Visit A Chiropractor

If you begin noticing pain, spasms, or irritation in your neck, shoulders, or back that lingers, make an appointment with a professional chiropractor. Explain when the pain occurred, the severity, and the activity that started it. You may only require a simple adjustment to get re-aligned and gain relief from pain caused by overuse of your smartphone. A good chiropractor can also help decrease the chances of the injury worsening over time.

Not one of us is going to swear off our smartphones because of pain. However, by following these tips, improving our posture, and taking frequent breaks to stretch, we will be able to minimize the impact our phone obsession has on our spine. If you overdo it, make sure you get to an experienced chiropractor for an adjustment, so the issue is kept to a minimum.

Injury Medical Clinic: Chiropractor Near Me

The spinal/vertebral column extends from the skull to the pelvis and consists of individual bones known as vertebrae. It is what holds the body upright, allows the body to bend, twist, and is the conduit for major nerves running from the brain to the rest of the body. The vertebrae are grouped into four regions. They are the:

Cervical Vertebrae

The cervical spine breaks down into two parts. The upper cervical C1 and C2, and the lower cervical C3 through C7. The C1 vertebrae are known as the Atlas and the C2 the Axis. The Occipital Bone is a flat bone that forms the back of the head.

Atlas

The Atlas is the first cervical vertebra and is abbreviated as C1. This vertebra supports the skull. It appears different from the other spinal vertebrae, as it resembles a ring and is made up of two masses joined at the front and back by the anterior and posterior arches.

Axis

The Axis is the second cervical vertebra and is abbreviated C2. It is a tooth-like process that projects upward. It is referred to as the odontoid process or dens, which is Latin for tooth. It provides a kind of pivot and collar that allows the head along with the atlas to rotate.

Thoracic Vertebrae

The thoracic vertebrae become larger from T1 through T12. What makes the thoracic spine unique is that it is the only vertebrae that support the ribs and is made up of pedicles, spinous processes, and large neural passageways that help reduce nerve compression. Unfortunately, not everyone has a large intervertebral foramen, which can cause compression.

1. Vertebral Body
2. Spinous Process
3. Transverse Facet
4. Pedicle
5. Foramen
6. Lamina
7. Superior Facet

The thoracic vertebrae are attached to the ribs. However, at T11 and T12, the ribs are not attached and are called floating ribs. The region of the spine's range of motion is limited because of the rib/vertebrae attachments and the long spinous processes.

Lumbar Vertebrae

The lumbar vertebrae increase in size from L1 through L5. These are the vertebrae that take the body's weight along with any loading force that can create biomechanical stress. The pedicles are longer and wider than the thoracic spine pedicles, and the spinous processes are horizontal and more square. The neural passageway is large but nerve root compression is very common due to disc herniation from poor posture, prolonged sitting, improper lifting, etc.

Vertebrae's Purpose

The vertebrae range in size with the cervical region being the smallest. The lumbar low back region is the largest. The vertebral bodies of the spinal column are what bear the weight. The body's upper weight is dispersed through the spine to the sacrum and pelvis. Thee natural curves in the spine provide resistance, flexibility by distributing the body's weight, and axial loads/forces sustained when in motion. Vertebrae are made up of many elements critical to the overall function of the spine. This includes the intervertebral discs and facet joints. Functions of the spinal/vertebral column include:

Sacrum

The sacrum is located behind the pelvis. It consists of five bones that are abbreviated S1 through S5. They are fused together in a triangular shape. The sacrum fits between the hipbones and connects the spine to the pelvis. The last vertebra L5 moves with the sacrum. Right below are five more bones that are also fused together and they form the Coccyx or tailbone.

Intervertebral Discs

The intervertebral discs make up a quarter of the spinal/vertebral column's length. There are no discs between the Atlas, Axis, and Coccyx. Discs are not connected to the body's vascular system and so depend on the endplates to disperse essential minerals and nutrients. The cartilaginous layers keep the discs in place. They are fibrocartilaginous cushions that function as the spine/body's shock absorbers. They protect the vertebrae, brain, nerves, etc. There is some vertebral motion that the discs allow but individual disc movement is limited. Significant motion is possible when the discs work together.

Annulus Fibrosus and Nucleus Pulposus

Intervertebral discs are made up of an annulus fibrosus and a nucleus pulposus. The annulus fibrosus is a strong radial structure made up of lamellae. Concentric sheets of collagen fibers connect to the endplates. These sheets are positioned at various angles. The annulus fibrosus encapsulates the nucleus pulposus.

Both are made up of water, collagen, and proteoglycans. However, the larger amount of water and proteoglycans are in the nucleus pulposus. Proteoglycan molecules are essential because they attract and retain water. The nucleus pulposus consists of a hydrated gel-like substance that resists compression. The amount of water in the nucleus changes throughout the day. This depends on the activity or non-activity. All in all proper care and maintenance of the spinal/vertebral column is vital to general health and overall well-being.

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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*

Being attached to a smartphone and looking down for a long can cause phone neck pain. We are all constantly connected to our family, friends, work, etc. When we keep our head down, shoulders hunched forward, neck straining from the uncomfortable angle for a long time a neck injury can develop. This has to do with knowing how to maintain proper posture while using a smartphone.

Most of us know this syndrome as tech neck, text neck, and is caused by straining the neck too far down and forward while talking/texting, etc. Holding this position for too long will cause neck muscle strain and pain. This also occurs with handheld devices with users hunching their shoulders forward. The awkward neck angel and rounded shoulders strain the entire upper body.

Phone Neck Pain Stretches/Tips

Here are a few tips along with some light stretches/exercises to keep the neck muscles flexible and loose.

• Try to bring the phone to eye level.
• Check around and look up from the screen every few minutes so as not to remain in a downward position.
• Incorporate light and easy neck stretches and exercises.

Chin Tuck

Move the chin towards the chest, and hold for 5 seconds as there will be a comfortable stretch from the neck to the base of the skull to the mid-back. Try doing a few up to 10 times until you feel thoroughly stretched.

Side Bend

Tilt the head to the right, bringing the ear close to the shoulder. Use your hand to pull your head farther into the stretch if possible. Hold for 20 seconds. Bring the head back to the center, and tilt to the left, and hold for 20 seconds. Repeat this motion 3-5 times on each side.

Head Rotation

Rotate the chin towards the right shoulder and hold for 20 seconds. Use your hand to push your head farther into the stretch if possible. Bring the head back to the center, and rotate to the left, and hold for 20 seconds. Repeat this motion 3-5 times on each side.

Neck pain can turn into a full injury or condition if an individual continues with this form of very poor posture. Taking care of our bodies needs to be a priority. Make proper posture a habit and it will help prevent neck and back pain from developing. This along with related posture and biomechanical issues. Proper posture means the head is upright, the ears are in line with the shoulders, and the shoulder blades are down.

Chiropractic Neck Pain Treatment

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*

Sit-stand desks are coming around, especially with so many of us working from home. Sitting is not a bad thing, it is just that we do it too much. Whether at home or work, too much-sitting causes health problems, and musculoskeletal problems, which can lead to a chronic back pain condition.

Too much sitting has been compared to smoking, and sitting in front of a computer for hours and hours has led to 85% of workers reporting discomfort/pain/ health issues at work. Fortunately, there is hope for the modern-day office known as the sit-stand desk or a standing office desk. Individuals are rapidly discovering the benefits of this ergonomic tool.

Sit-stand desks encourage workers not to sit as much and stand for a while. This generates a spectrum of spine health benefits that range from reducing pressure on the back to burning a few extra calories just from changing positions. Thinking of investing in an adjustable desk, here are some key things to consider.

Get a new sit-stand desk or a unit that sits on top of my desk

This depends on the amount of space that is available. If there is plenty of space, specifically, to spread things out over a large desk area, then it can make sense to invest in a stand-alone sit-stand desk. If the current desk is right for you, then a sit-stand desk put on top of the current desk may be the better option.

Height Adjustment

It’s important that the height of the desk can be adjusted. This has to do with different heights for different work tasks. For example, an individual could prefer one height for writing and another height when working/keyboarding on the computer.

If the desk is going to be used by others, then it’s essential that the height can be adjusted to meet the needs of those with different heights and work preferences. The Business and Institutional Furniture Manufacturers Association recommends that the height range be 22.6″ to 48.7″. Ultimately the range depends on those using the desk.

Depth of the desk

Depth is the front-to-back tabletop distance when facing the desk. A good choice is a desk that has a minimum depth of 30″. This allows those who prefer more desk space the ability to spread out the work. However, smaller depths are available.

Weight capacity

Sit-stand desks are built to handle the weight of the usual desktop items:

• Computer
• Monitor/s
• Keyboard
• Mouse
• Speakers
• Phone

With heavy items, it's best to review the weight restrictions of the desk you will be using. Weight restrictions vary, but there are all kinds of desk models to fit your needs.

Desk budget

This depends on your budget, work purposes, and quality. Sit-stand desks can be found in a wide range of prices. Opting for the cheapest desk is not the wisest thing to do. Remember these desks are an investment in the spine and overall health. Consider the quality of the desk and how long it will last along with a warranty to protect you if the desk malfunctions.

What to look for

Sit-stand desks come with all kinds of options, in terms of quality and convenience.

Noise level:

If a quiet work environment is important, then look into desks that offer a quiet action/transition when switching from sitting to standing and vice versa.

Speed:

Some desks can take a long time to switch. Be careful with these because the use of the full functionality can diminish because of the length of time it takes. Look for the quick adjustment type.

Manual vs. electrical:

There are some desk models that operate using hand cranks, locking switches, etc. while others use electric/pneumatic lifts to raise and lower the desk with a power button. The method of movement chosen will have a distinct impact on the ease of use, speed, and noise level.

Programmable:

Some desks can be programmed with height preferences so they can be set to the desired position and saved.

Customization:

If the desk needs to be able to function around privacy screens or specialized office equipment, a one-size-fits-all desk may not be the best option. This is something to consider if the desk needs to fit perfectly in an established environment.

Keeping the desk in the standing position

Some individuals may feel better standing all day. However, standing for long periods does as much damage to the spine as sitting all day. The best approach is to vary postures over a workday.

• After sitting for an hour, get up and move around.
• If you’ve been standing for a while, take a break and sit.

That is what sit-stand desks are made for. They are made to promote changing positions throughout the day, which is the best thing for the spine. Be prepared for a transition period. Standing at work can bring some unexpected fatigue if you're used to sitting all day.

Getting into the flow of working while sitting then standing, then going back can be a bit daunting. The goal is to slowly build up the amount of time standing, switching to a sitting position, and getting comfortable doing it. Things that can help with the transition are to wear supportive shoes or get custom foot orthotics and use an ergonomic foot mat to make the transition more comfortable.

It will be a short-term adjustment period, but the long-term benefits are well worth it. Employers and employees along with their spines will be very thankful.

Chiropractic Podcasting: Why Chiropractic Works

Dr. Alexander Jimenez takes a look at how to keep your back healthy while doing yard work and gardening. We’re looking for ways to find mental and physical engagement without socializing. Many individuals are breaking up isolation and monotony by doing some home projects out in the yard and garden.

Doctors may tell patients that yard work and gardening should be avoided if they have a bad back. Individuals with a history of back pain/issues or have had spinal surgery might think that gardening is out of the question. None of this is true. Yard work and gardening can be therapeutic physically and mentally for individuals with compromised backs as long as they follow some common-sense safety concepts.

Gardening with an ergonomic approach can make yard work and gardening very back/spine-friendly. If possible try to get tools for gardeners with neck and back problems or modify your own. Modified tools can highly reduce the chances of injuring your back. Try to set up the yard or garden in a way where there is minimal bending and reaching.

If this cannot be achieved set up the work to be done in an order where any bending/reaching tasks are spaced out so as not to be doing them all at once. Here are some ways for back-preservation when doing yard work and gardening. They will make your work more productive and reduce fatigue, discomfort, and minimize the risk of exacerbating any back injuries/problems.

Environment

Working in the right environment is an important step for those with a bad back. If possible garden on a raised platform or a raised garden that is at a comfortable height to be able to stand and garden without bending and reaching. Structures can be purchased, or make them yourself with old broken used furniture like tables, shelves, etc. Garden beds can be worked using the square foot technique to minimize bending, reaching and squatting.

The Square Foot gardening technique was invented in 1976 by Mel Bartholomew, a civil engineer, and efficiency expert that took up gardening after retiring. These types of gardens are made to be waist level using old furniture, self-made or store-bought frames that are back-friendly. Gardening like this means less time weeding, bending and reaching with more time enjoying the therapeutic benefits.

Preparation with the Spine in Mind

Here are some tips on modifying your methods and tools for safe yard work and gardening. One example is using a golf bag with wheels for carrying and select long tools. Also using a two-wheeled garden cart/wheel-barrow. It is more balanced than a standard wheelbarrow and is better for the spine.

Practice Safe Posture/Position

Never use the back muscles to lift. Lift with the legs. Bend the knees, hinge at your hips and keep the back straight. If needed practice bending in front of a mirror to see your form and make sure the technique is being done properly. Check out this YouTube video on raking and hoeing. Plant containers while standing using a potting bench, or an old table. Have a stool, chair or heavy-duty bucket to sit down easily when a break is needed.

Containers

One back-friendly gardening technique is to plant in containers. Plant them where they will sit, which minimizes having to lift or carrying to a location. Styrofoam peanuts can be placed at the bottom third of the container instead of gravel to make the containers lighter. If using large containers, invest in a wheeled pot dolly to move the containers easily.

Focus on the Time and Not the Task

With big projects, break them down into smaller more manageable tasks. Dividing the bed/s into halves or thirds makes the work more pleasant. Underestimating how long a project might take can be a major set back. So set time limits and follow through. When recovering from surgery or a back injury, set a limit of 15 minutes of work and see how it feels. If your back is not irritated or sore then expand to 30 minutes and so on.

Work smarter not harder. Under no circumstances should you shovel or pull up heavy, deep-rooted plant/s. This type of movement could put an end to yard work and gardening for some time. Do not forget that pain is our body's way of telling us to stop. Be sure to talk with a spine specialist or chiropractor before starting yard work or gardening.

Gardening Benefits

Activity and fresh air can make us feel healthy and happy. Gardening can provide this along with healthy exercise. Therapeutic benefits of yard work and gardening have been well documented. Gardeners that did daily work were found to experience significant reductions in stress and improvement in overall health and quality of life compared to non-gardeners.

Gardening can significantly raise levels of energy, optimism, zest for life, self-esteem, openness and other factors relevant to self-image. Even a little gardening goes a long way. Just being outside and the physicality of yard work and gardening contributes to stress reduction. Another benefit from gardening is if planting herbs, and veggies you can cook even healthier. Much like a farm to table restaurant.

Low Back Pain Care

Degenerative disc/s is a condition where the wearing down of the spinal discs causes pain and discomfort. All of our spines go through this, but not everybody feels pain. Chiropractic care is a treatment option for degenerative disc disease (DDD). The first step is to determine the disc-related problem.

Chiropractic Diagnosis

During an initial evaluation, your chiropractor will review your medical history, along with a discussion about current symptoms and the possible causes.

With degenerative disc/s  the main symptom is back pain. A chiropractor will examine potential causes:

• How the mechanics of the spine are operating.
• Thinning discs could bulge and place added pressure on the nerves of the spine.
• Spinal stenosis can also cause back and leg pain.

A physical and neurological exam can pinpoint problem areas, like:

• Where joint motion is restricted
• Range of motion
• Abnormal spinal curvature
• Muscle spasms
• Trigger points
• An injury like a sprain or strain

There are different reasons why your neck or back may hurt, and your examination may include some basic tests. Observance of how you walk, and overall posture. This will help to observe body mechanics and how your spine moves. Imaging tests like x-rays or MRI are common to find the problem area and cause. The chiropractor will diagnose your condition and create a treatment plan for pain alleviation. 

Degenerative Disc/s

The disc/s can lose their integrity, and begin to thin and possibly tear. This increases unwanted pressure on nerves and creates friction between the vertebrae. Degenerative disc disease can go through various stages. With the progression, the negative symptoms become more pronounced.

Stages

1

The first stage of degenerative disc disease may go unnoticed by the individual but can be identified by a chiropractor or other medical professional. The loss of the natural curvature of the spine can indicate the beginning of degenerative disc disease. Pain may not be apparent, but extra pressure is being placed on the spine which can lead to more rapid aging of the spine, nerves, joints, etc.

2

The degradation of discs becomes more apparent in the second stage. They may look thinner, and it is common to see deformations in the bone, such as bone spurs. The curvature of the spine will become more unnatural and the spinal canal may become more narrow. Stage 2 is often where you will begin to notice some pain and discomfort.

3

Stage 3 is marked by a more extreme change in the posture and curvature of the spine, along with more pain and loss of mobility. Nerve damage is common and scar tissue typically begins to form. Discs are even thinner than before, which can sometimes cause even more deformation of the bones.

4

The final stage of degenerative disc disease is the most severe and is typically considered irreversible. Discs are at their thinnest or gone altogether. The flexibility of the spine is extremely limited and pain is often considerable. Nerve damage can be severe and the bones of the spine may even begin to fuse together.

Care

Chiropractic care is a preferred treatment for degenerative disc/s disease. Because it is gentle and non-invasive, chiropractic does not create undesirable side effects like prescription meds and surgery are more prone to do. The earlier the stage of the disease, the more successful the treatment. But chiropractic can help even in the most extreme cases. The goal of chiropractic is to improve joint mechanics with improved spinal motion and reduced inflammation. The chiropractor may also work on improving the function of the intervertebral discs.

Treatments can include:

Adjustment/s

One of the most effective treatments is to ensure the spine is in proper alignment. Loss of alignment, which can happen due to injury or just regular wear and tear, puts extra stress on the spine which can accelerate disc/s degradation. Adjustments bring the body back into proper alignment.

• Spinal manipulation will identify the joints that are restricted or those that have abnormal motion. They will use a gentle thrusting technique.
• Flexion-distraction technique uses a gentle, non-thrusting technique that is typically used to treat herniated discs and spinal stenosis.
• Instrument-assisted manipulation uses a hand-held instrument. The chiropractor or therapist applies gentle force without thrusting directly into the spine.

Therapeutic massage

A physical therapist can perform different types of massage to reduce muscle tension. Manual joint stretching and resistance techniques can also relieve pain and other symptoms.

Trigger point therapy

Here tight painful points on a muscle/s are identified and places direct pressure on these points to relieve tension.

Decompression

Spinal decompression uses gentle but firm pressure to bring space back between the vertebrae. Space allows blood flow to return and healing to happen. Decompression is an important treatment to complement adjustments.

Electrical stimulation

A low-frequency electrical current stimulates your muscles and reduces inflammation.

Ultrasound

This type can help reduce muscle spasms, stiffness, and pain with sound waves that penetrate deep into your muscle tissues. This creates a gentle heat and enhances blood circulation.

With chiropractic, prevention is the key, and therapeutic exercises can prevent symptoms from getting worse. Seek treatment for your back and neck pain now.

Our team can help you feel better and educate you on living a healthier life. Your chiropractor will work hard to treat you and address all your symptoms. Chiropractors treat the whole body and not just symptoms. 

Herniated Disc Pain Treatment El Paso, TX.

Sitting is wonderful, however, sitting for too long is considered worse than smoking. Sitting for too long could be considered a disease. Today's society is about technology. However, this technology involves a great deal of inactivity and sitting for a long time. This behavior has been linked to chronic disease and on a variety of health issues not to mention the havoc, it inflicts on your spine.

Unfortunately, many work environments encourage their employees to sit for hours and hours without any kind of movement except for using the bathroom. Something has to change because as someone said, "if you don't take the time to focus on yourself and your health, you will be forced to take the time to focus on your illness."

The Sedentary Work Lifestyle

Being in front of a computer all day may be part of the job, however, the goal is to bring in more activity into the day. This can be accomplished by maintaining proper posture through exercise, stretching and if need be to invest in a sit-stand desk.

Understanding why you should avoid long bouts of time sitting, means you need to know the research about what the medical community is dubbing the sitting disease.

Health Hazards of Sitting Too Long

Up to 80% of people sit for six or more hours every day, according to a study from the National Health and Nutrition Examination Surveys. Whether at work, plopped down in front of the TV,  or the daily commute doesn't matter, the point is that people are spending long hours sitting down and the impact of inactivity is not good.

Individuals that sit for prolonged periods have a greater risk of dying from all causes. This is because a sedentary lifestyle has been shown to increase the risk for:

• Cardiovascular disease
• Cancers (breast, colon, colorectal, endometrial, and epithelial ovarian)
• Type 2 diabetes in adults

These results came from 47 studies that focused on the health effects of being sedentary. These included the types of activity people engage in, from leisure activities to strong physical activity. Those who did not exercise had the greatest risk of health problems with being sedentary. Adding only two minutes of light exercise for every hour spent sitting lowers the risk of presenting health issues/conditions by one-third, according to the Clinical Journal of the American Society of Nephrology study.

The Way Sitting Hurts the Back and Neck

Spending the majority of the day every day in a seated position will eventually take its toll leaving your spine sore, stiff, and in pain. Too much sitting puts stress on the muscles and discs of the back and neck.

What happens from all the sitting is tightness in the hip flexors like the iliopsoas muscle forms, along with pressure and restricted blood flow in the muscles of the gluteus maximus. This muscle supports a good amount of the weight placed on the spine.

The longer individuals continue to repeat unhealthy sitting behavior, the higher the risk their posture begins to fall into slouching, into incorrect posture and possibly into spinal conditions and diseases. Slouching over time causes the ligaments to stretch beyond their healthy limit, combined with poor posture strains the spinal discs that can lead to herniation, bulging and complete loss of the intervertebral discs.

This results in added strain to the outer annulus of the disc and increases disc bulging and disc pressure.

When sitting, it's usually at a computer/working on tasks at a desk that results in the head being in a constant forward position, with rounded shoulders that results in what is known as poor posture syndrome. Staying in the office chair or any chair too long leads to an isolated episode of back or neck pain/soreness. What's happening is that the normal wear and tear of the spinal discs is sped up from the unhealthy weight and pressure being placed on the spine. This results in back pain that becomes a regular daily thing instead of an occasional problem.

Ergonomic chairs, sit-stand desks, fitness/stability balls and utilizing proper posture/exercises are tools to help mitigate the damage of sitting all day.

This includes stretching the muscles like the:

• Pectorals
• Scalene muscles in the neck
• Hip flexors

Strengthening the muscles that are not used is very important. Muscles like the abdominals, glutes, back extensors and scapular muscles will bring back the spine’s normal balance, improving posture and getting relief from pain. Varying posture is another great way to exercise different muscles and ligaments by occasionally standing and moving around for a few minutes every half-hour. This keeps joints, muscles, tendons, and ligaments loose and pain-free. 

Work Health

We’ve all been there working, typing feeling the positive flow and then you see two hours have passed and you haven’t gotten up from your chair at all.

Experts recommend activity every 20-30 minutes, with 20 minutes of standing per hour. Desk technology has arrived and wants to keep employees healthy. Sit-stand desks are proving to be highly beneficial to companies throughout the country. These desks allow you to transition from sitting to standing while your desk stays the same.

Standing at work has shown to boost productivity all the while allowing you to readjust posture, lose weight by burning 30% more calories and keeps your spine healthy.

Stand Up

Even without a sit-stand desk, there are still ways of combating sitting disease and protecting your spine. Consider:

• Doing some work standing up at a high table or counter.
• Walk laps during discussions so you and your co-workers get some movement.
• Take stand-and-stretch breaks every 30 minutes, set a timer if you have to.
• Walk to a coworkers office to tell them in person instead of emailing/texting.
• Park your car a little bit further from the office to work your steps.
• After lunch walk around or do some stand-up work as this will help with digestion.

This will reduce your sitting throughout the day. Remember that changing posture is good for your back and neck, but don’t take it to the other extreme and stop sitting. It's all about mixing it up. Sitting, standing, and moving around throughout the day is the best way to keep your spine/body-safe, and in optimal health at work and home.

Lower Back Pain after sitting? | El Paso, Tx (2020)

Lower back pain is a condition that pretty much affects most of us at some point in our lives. Some find:

• Sitting
• Standing
• Walking

Can be painfully difficult or helpful, depending on the position or the activity they're involved in.

Low back pain varies from person to person, yet there remains no consensus on the optimal way to diagnose and treat patients.

Lower back pain can be caused by a multitude of factors and can be difficult to diagnose the exact cause. However, there is an advanced method of diagnosing and treating individuals with musculoskeletal conditions/injuries.

Successful treatment

Dividing patients with lower back pain into more similar groups based on the same factors that aggravate and alleviate the pain means that a more custom based treatment plan can be created.

The one size fits all method just doesn't cut it. A more focused approach for every individual leads to better results.

Patients find that placing their bodies in certain positions and certain physical activities can:

• Activate
• Aggravate
• Deactivate their back pain.

Patients also find the pain being either better or worse.

Understanding why sitting, standing, and walking can change the severity of low back pain can be helpful in diagnosis.

These are important cues that help to diagnose and treat low back pain.

People sit, stand, and walk all day. This is why so much research has been conducted on how these specific positions and activities contribute to low back pain.

Spine Anatomy

The alignment of the spinal column, from the skull to the pelvis, is S-shaped.

The cervical and lumbar spinal segments curve towards the front of the body, and so are lordotic, while the thoracic spine curves towards the back of the body and is kyphotic.

The amount of curvature does not stay in one place and changes based on body position.

Compared to standing, sitting decreases lumbar lordosis by about 50%.

Changes in lumbar lordosis can relieve pain from certain forms of back pain but can aggravate others. 

Picture The Spine Bending

Imagine you are holding a garden hose. Holding it vertically in front of you. The hollow part of the tube represents the spinal canal, the part of the hose facing you is the posterior spinal column, and the part of the hose facing away from you is the anterior spinal column.

Bend the hose in half. The hose on the outward-facing side of the curve will stretch out, while the hose on the inward-facing side of the tube will be compressed.

This exercise helps visualize that an object being bent will experience two forces, either:

1. Compression
2. Tension

Increasing lumbar curvature will compress the posterior column and stretch out the anterior column vertebrae and discs.

Decreasing lumbar curvature will stretch out the posterior column and compress the anterior column. This is the basis of why certain body positions can relieve back pain symptoms for some people and make it worse for others.

• Prolonged sitting, and especially if poor posture is involved, can cause overstretching of spinal muscles.
• Arthritis can affect the joints.
• The facet joints are posterior based structures and can become compressed with increased curvature. When the facet joints are the primary cause of back pain, patients usually find that sitting improves the pain, while standing and walking make it worse.
• When the discs are the pain generator, sitting seems to aggravate the pain as there is more compression in the tissue.

With certain types of disc herniations, sitting can compress the disc to the point that the herniated tissue starts to press against a nerve root causing radicular pain or pain that radiates out to another area of the body like the legs. In this case, walking seems to alleviate the pain.

Spinal Conditions

Various spinal conditions definitely contribute to back pain and have the same presentations and alleviations.

• Spinal Stenosis which means the narrowing of the spinal canal. Patients with this type of spine pain improve with leaning forward sitting. This is because the posture increases/opens the size of the canal and decreases the nerve root compression.
• Spondylolisthesis is when one vertebra slips forward over the vertebra right underneath. This is more commonly known as a slipped disc. There are various forms of this condition. But the pain occurs immediately when sitting, bending or walking and is usually relieved when standing still or in a neutral position for short periods.
• Sacroiliac Joint Dysfunction comes from the sacroiliac joint becoming inflamed. Pain is usually aggravated when sitting or about to sit. especially when there is added weight on the affected side. This can be difficult to diagnose because of trying to figure out if it's the hip or low back causing the pain. 

Locating the Pain Generator

Sitting, standing, walking low back pain causes are different for everyone. But finding the root cause helps to prescribe the best treatment possible. A chiropractor uses many different techniques to relieve pain. These include:

• Applied pressure
• Massage
• Hands-on manipulation (adjustments)
• X-rays
• MRI's
• Lab work
• Health coaching

Chiropractors don’t prescribe medications, but they do recommend therapeutic, rehabilitative exercises and nutritional lifestyle counseling to help the body heal itself.

Low Back Pain Chiropractic Care El Paso, Texas

NCBI Resources

A chiropractor sets up treatment approaches based on the individual. This begins with the natural, non-invasive treatments before moving on to more aggressive techniques. And as an added bonus patient’s who have received chiropractic treatment have experienced improvements to their digestive health and have reported better and deeper sleep after a chiropractic visit.

Kyphosis is a condition that is most typically identified by a humped mid to upper back. It can be frustrating to find yourself diagnosed with kyphosis, both due to the unusual appearance it causes and the physical discomfort that can come with the condition. Fortunately, chiropractic offers a variety of treatment options for kyphosis that are non-invasive, drug-free and quite effective. With the right approach, it should be possible to get significant relief for your symptoms through chiropractic care.

Causes of Kyphosis

Many times kyphosis is caused by poor posture. Years of hunching your back can cause the body to change the way the vertebrae sit atop one another—leading to stretching of soft tissues and a resting position that is hunched instead of upright.

Not all cases of kyphosis are the result of poor posture, however. There are some people who are born with kyphosis. There are also those that develop kyphosis following trauma or due to disease. One of the most common diseases that result in kyphosis is Scheuermann's disease.

Chiropractic can often help resolve kyphosis that is caused by poor posture. If your kyphosis is due to trauma or other issues, chiropractic can still provide a much-needed relief from many of your symptoms—including pain and stiffness.

Chiropractic Can Help Kyphosis

Diagnose the Cause

Your first visit to the chiropractor will begin with a comprehensive examination to determine the cause of your condition. An accurate diagnosis is key to developing an effective treatment plan. The examination will most likely include imaging tests like an x-ray or MRI. It may also include a physical examination to figure out how your body currently moves, where you are tender and/or in pain, etc.

Offer a Treatment Plan

Your chiropractor will never move forward with treatment until he or she has explained your options and gotten your permission to begin. The treatment plan you are offered may include:

• Chiropractic adjustments
• Massage therapy
• Spinal decompression
• Targeted physical therapy exercises
• Electrical stimulation
• Ultrasound

Improve Alignment

The joint in the human body, particularly the spinal joints, have an ideal alignment where everything fits together best. The more you can achieve and maintain this alignment, the less pain, stiffness and other disruptions you can expect to experience. Chiropractic adjustments aim to bring your body back into alignment.

Regular adjustments should help to improve your spinal alignment and straighten your back. In the case of poor posture, adjustments can aid you in learning how to improve your posture and keep those improvements over the long term.

Increase Mobility

The curving of the back typical of kyphosis can lead to a lot of stiffness in the spine and surrounding soft tissues. Lack of mobility makes everything you do more difficult, so it makes sense to try and increase your mobility when possible.

Chiropractic adjustments and complementary therapies are ideal for relaxing the soft tissues that may have become stiff as the kyphosis developed. One of the great things about improving the mobility of the spine is that it allows you to improve your posture. Over time, it should become easier to keep your back in a more healthy alignment.

Lessen Pain

Pain is common with kyphosis. The spine is not meant to hump as it does with kyphosis, which explains why pain is so typical with the condition. Chiropractic is very useful for decreasing pain related to spinal issues. Many patients get relief immediately following their first adjustment.

Schedule an Appointment

If you are suffering from kyphosis, please contact us to schedule an appointment. Our chiropractic team is standing by to answer your questions and help you get treatment for your condition.

What is a Pronated Foot & How Do Custom Orthotics Help?

When a foot is pronated, it means its arches have fallen and the foot is flat. Flat feet do not absorb shock as well and make for a less stable base for—the bones, muscles, ligaments, and tendons. They can also:

Shift the body's alignment out of order

• Cause aches and pains in the feet, knees, hips, neck and/or spine
• Lead to injury and problems like shin splints, Achilles tendinitis, and plantar fasciitis
• Up to a third of people suffer from flat feet

Causes

The connective tissue, called the plantar fascia, on the underside of the foot is what maintains the foot’s healthy arch shape. Injury and health conditions can cause the fascia to stretch out and flatten. But so can everyday walking and standing. Once the fascia stretches out, it is unable to spring back. When the foot structure becomes flattened, the body’s foundation is prone to injury and health conditions.

Treatment

• Chiropractic adjusting to ensure proper positioning of bones and joints
• Custom orthotics in every pair of shoes for pronation control, support, and comfort

Pronation

Pronation describes the way that the foot rolls inward during its normal motion. The foot turns inward, flattening out, as the heel’s outer edge strikes the ground. For the foot to function correctly, there must be a significant degree of pronation. However, excessive pronation, or overpronation, can cause injury and damage to the foot and ankle. It creates the arch in the foot to flatten, and the ligaments, tendons, and muscles under the foot overstretch.

For instance, overpronation of the foot causes a series of internal changes that extend up through the leg. The femur may rotate causing hip pain and inflammation of the sacroiliac joint which leads to back pain. Other misalignments in the body that are caused by foot problems can also lead to chronic lower back pain as well.

Doctors of chiropractic (DCs), are qualified and experienced to recommend therapeutic and rehabilitative exercises and physical activities, as well as, nutritional, dietary, and lifestyle counseling to help improve an individual's overall health.

Chiropractic medicine includes performing hands-on, drug-free treatment, which includes diagnosis, adjustments, and injury prevention.

Various patients talk about how Dr. Jimenez and his top team of physical therapists helped them recover the natural integrity of their spine through chiropractic. Patients highly recommend Dr. Jimenez and his top physical therapists as the non-surgical choice.

El Paso Chiropractic Clinic

Our services are specialized and focused on injuries and the complete recovery process. Our areas of practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Treatment, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Stress Management, and Complex Injuries.

As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused on treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.

We want you to live a life filled with more energy, positive attitude, better sleep, less pain, proper body weight and educated on how to maintain this way of life.

Call Us And Schedule An Appointment Today!

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Now in the heart of the school year — new shoes, haircuts, homework, and their bulging backpacks. Think about the backpack your child is carrying. Sure, they load them up with books, but did you know that wearing a heavy backpack for a long time can actually hurt your child? The American Academy of Pediatrics (AAP) has provided some helpful guidelines for choosing a backpack for your child and avoiding the injury that can result from one that is too heavy.

What are the health risks of a heavy backpack?

Wearing a heavy backpack can strain the shoulders, back, and neck. As the child’s body tries to compensate for the extra weight, such as leaning forward, it can adopt positions that put the spine out of alignment. It can also cause the muscles to fatigue and weaken. This results in poor posture and a misaligned spine.

The longer he or she carries the extra weight, the worse it gets. Over time, the child can experience pain, stiffness, and problems with flexibility and range of motion. This can significantly increase the child’s potential for injury. The effects may include backache, sore or stiff neck, sore shoulders, and headaches. 

How heavy is too heavy for a child’s backpack?

According to the AAP, a child’s backpack should weigh less than 10 to 20 percent of his or her body weight – and no more. However, a Consumer Reports survey showed that the lower end of the range, around 10 percent or less, is preferable. In short, the lighter the backpack, the healthier it is for your child. A good rule of thumb is to observe your child wearing the backpack. If they are stooped or leaning forward, it is too heavy.

Children who are shorter, as well as girls, may be more prone to back pain caused by carrying heavy backpacks. This means that for these children you need to aim for even lighter weights. Children who are overweight may also be at risk for injury. The excess weight already puts a strain on their joints and muscles; the heavy backpack exacerbates the situation.

Children who wear their backpack over one shoulder also increase their risk of injury. This puts all the weight on one side, causing the child to bend or lean in an effort to compensate for the off-kilter weight. This can strain the shoulder and back, eventually causing injury and pain.

Helping your child avoid carrying a heavy backpack.

If you notice that your child cannot stand up straight while wearing the backpack, then it is too heavy. You should inspect your child’s backpack on a regular basis to test the heaviness. When purchasing a backpack, aim for wide, padded straps that are adjustable. It should fit the child well and to be too big. The straps should not be too loose. You want it to fit close to your child’s body and should come to just below the waist – but not too far. Don’t allow your child to carry the backpack on one shoulder, encourage them to wear it on both shoulders. This distributes the weight more evenly.

If your child is carrying a heavy backpack, you may need to talk to their teacher to see what is necessary for him or her to carry daily, and what can be left at home or at school. Work together to find ways to lighten the load and avoid injury. Also, keep in mind, your child may not bring your attention to the fact that their backpack is too heavy. It is up to you to observe and intervene for them.

Chiropractic Massage Therapy

Sleeping. New parents chase it, Type A personalities fight it, but everyone needs it. The thing is, most people don’t get enough of it. According to the National Sleep Foundation, 45 percent of adults in the United States report that in a seven day period lack of sleep affected their daily activities.

Sleep quantity is not as much of a problem as sleep quality. Around 35 percent of people who said they slept for 7 or 8 hours a night still reported that their sleep quality was “only fair” or “poor” and 20 percent said that they did not feel refreshed upon waking. When a person is dealing with pain, such as lower back pain, it can make it even more difficult to get a good night’s sleep.

The Importance of Sleeping

Sleep is vital for good health. The Centers for Disease Control (CDC) cites insufficient sleep as a contributing factor to a variety of conditions including obesity, diabetes, depression, and cardiovascular disease. It is also a significant contributing factor in many machine related crashed, worksite accidents, and automobile accidents, leading to injury, disability, and even death.

Sleep allows your body to heal and the spine to rejuvenate. It helps you handle stress better and manage pain more effectively. It is an essential part of good health so making sure that you get good quality sleep should be a priority – and it is possible. These are the best sleep positions to get your best sleep when you have lower back pain.

Stomach Position

Sleeping on your stomach is usually the least back friendly sleep position, but some people can’t sleep any other way. Take the strain off of your back by supporting it with a pillow under your lower abdomen and pelvis. Using a pillow may put too much stress on your back, so you might need to try to sleep without one. Another alternative is to use a flatter, less fluffy pillow. Try different positions, such as drawing one leg up or splaying your legs more until you find on that is right for you.

Back Position

If you sleep on your back, you likely won’t be comfortable just lying flat. Try different positions such as placing a rolled towel under your knees or the small of your back to provide added support. Use a good pillow to support your neck. Some pillows are made specifically for people who sleep on their backs; you may want to give it a try.

Side Position

Many people with lower back pain find sleeping on their side to be the most comfortable sleep position. If you sleep on your side, pull your knees up slightly so that they are almost perpendicular from your body. You may have to make some adjustments to how bent your legs are before you find a position that takes the pressure off of your back. Place a pillow between your thighs and knees. You may want to use a body pillow to provide even more support all along your legs.

A Word about Your Pillow and Your Bed

The position that you sleep in can help relieve your back pain, but getting good quality sleep will help you manage your pain much better so it should be your goal to get a good, restful sleep every night. You should change out your pillow on a regular basis.

Pillows can get worn and no longer deliver the support they once did. If you are waking up with neck or back pain or headaches, it could be your pillow. Additionally, studies show that making your bed every day improves your quality of sleep. Make sure that the temperature is comfortable and avoid electronic devices for about an hour before bedtime. Be kind to your body; make sleep a priority.

Chiropractic Care For Lower Back Pain

Sitting at a desk for extended periods of time is not healthy and can lead to a host of health problems. As more and more studies show the detriments of prolonged sitting, some companies are taking action to protect their employees’ health by installing upright work stations. These desks take the person from a seated position and move them into one where they are leaning. As a result, most of the workers are enjoying several health benefits.

Health Benefits

It Facilitates Healthy Postural Transitions

Simply put, postural transitions are the body movements made when changing positions. There are large movements like going from sitting to standing, standing to leaning, and standing to sitting, but also small movements like adjusting arm placement or moving a foot.

Ergonomists suggest that a person should be making postural transitions several time an hour. They also recommend that people avoid any static position such as standing, sitting, or leaning for an extended period of time, instead advocating a transition or movement every 20 minutes when possible.

Static positioning has been linked to obesity, heart disease, and other health conditions. When the body is positioned in such a way that facilitates healthy movement, the body moves more often and in a more natural way. This is not likely to happen with static positioning, especially prolonged sitting.

It Improves Spine Health

Sitting or standing for long periods of time is not good for the spine. When a person stands or sits without any healthy postural transitions the spine can begin to compact and the discs become hard. This undermines the spines ability to adequately support the body, leading to loss of mobility, decreased flexibility, and pain.

The spine is made up of small bones, vertebrae, which are cushioned by spongy, fluid filled discs. In a healthy spine, the discs are filled with fluid providing a good cushion for the vertebrae as they move and support the body. However, the discs need movement to encourage blood flow so they can continue working as they should. Working upright facilitates those movements, thus decreasing the likelihood of spinal problems.

It Discourages Painful Posture

Standing and sitting for prolonged periods of time can cause pain and certain mobility problems. While they share some pain points, each brings its own problems. A strained neck and stiff, sore shoulders are often associated with sitting and standing, usually due to improper computer monitor placement. Poor leg circulation, tight hips, and lower back pain are also common problems of people who do a lot of standing or sitting on their jobs.

Using an upright workstation moves the body into a more natural, healthier posture that encourages natural, frequent movement. The spine is properly aligned over the hips, the hips are open, and the feet are adequately supported. It promotes posture that is completely contrary to being hunched over a desk – the typical posture for a sitting workstation.

It Keeps Core Muscles Engaged

When in a seated position, the core muscles are mostly lax and rarely engaged. Over time, these muscles can actually be trained to become weak, or lazy and not engage as they should. This means that they stop supporting the back and body which leads to poor posture, loss of balance, lack of mobility, decrease in flexibility, and pain.

Working upright encourages micro movements that engage the core. It’s not like crunches at the gym, but more like an ongoing mini-workout that keeps the core muscles toned and supportive. The results are a healthier spine, fewer gastrointestinal problems, better posture, and improved circulation.

Other health benefits of working upright include a decreased risk of certain cancers like colon cancer and breast cancer, improved circulation, better brain function, and a decreased risk of health conditions like diabetes, heart disease, and hypertension. Working upright is the most natural position for the body’s best function and health.

Injury Medical: Health Benefits Of Chiropractic Alignment