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The low back is made up of five vertebrae, L1 to L5. Pain in the low back is common, specifically because of all the sitting at work, school, and home. Individuals dealing with low back pain know how difficult it can be to sit without discomfort and have found that a low back support pillow can help. Low Back Support Pillow A lumbar pillow is a pillow that supports the low back region of the spine. Different types include: - Lumbar rolls.
- Lumbar pillows for sleep or laying down.
- Vented lumbar pillows that allow airflow.
- Specially shaped pillows made from materials like memory foam.
- Lumbar pillows can be used on any chair at the office or home.
- They are also helpful for travel with small-sized versions that can be packed and easy to carry.
How Lumbar Pillows Help According to the CDC, the average adult spends around 6.5 and 8 hours a day sitting. Constant sitting hurts the body, specifically the spine and the back muscles, and is a significant cause of muscle stress. Properly supporting the low back helps remove the stress and strain. A low back support pillow can help correct sitting posture. Pillow Options There are plenty of options for low-back support pillow shapes, sizes, fillings, and materials. These include: - Memory foam.
- Gel options.
- Down and down-alternative.
- No-fill lumbar support pillows offer airflow.
- Some look like a half-cylinder in shape, rectangular, and curved.
Personal preference and comfort are different for everybody, and it could take some trial and error to find the right lumbar pillow. Some pillows are customizable, allowing the ability to add or remove filling as needed. Talking with a spine specialist, orthopedist or chiropractor can help in figuring out what type is best. Pillows come in various price ranges, with some at $10-15, while others can cost $100 or more. However, any pillow that provides enough support for the low spine’s natural curvature can work. It is important to be comfortable and supported to prevent pain and injury no matter where you sit. Fermentable and Nonfermentable Fiber The entire body can host trillions of beneficial bacteria. The majority live in the intestines and are referred to as the gut microbiome. Also known as the forgotten organ, these bacteria have a say in the body's composition and overall health. The beneficial bacteria thrive on fermentable fiber, and fermentation in the gut produces short-chain fatty acids like: - Acetate.
- Propionate.
- Butyrate.
- These help suppress gut inflammation and can reduce the risk of various digestive disorders like:
- Irritable bowel syndrome
- Crohn's disease.
- Ulcerative colitis.
Foods that are rich in fermentable fibers include: - Oats
- Barley
- Fruit
- Vegetables
- Cereal fibers that are rich in cellulose, like wheat bran, are nonfermentable.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References “What is Memory Foam?” Sleep Foundation, Seattle, WA. August 2020. https://www.sleepfoundation.org/mattress-information/what-is-memory-foam “Association Between Sitting Time and Cardiometabolic Risk Factors After Adjustment for Cardiorespiratory Fitness, Cooper Center Longitudinal Study, 2010–2013.” Centers for Disease Control, Atlanta, GA. December 2016. https://www.cdc.gov/pcd/issues/2016/16_0263.htm “Ergonomics for Prolonged Sitting.” The University of California at Los Angeles, Los Angeles, CA. https://www.uclahealth.org/spinecenter/ergonomics-prolonged-sitting “Workplace sitting is associated with self-reported general health and back/neck pain: a cross-sectional analysis in 44,978 employees.” BMC Public Health, London, UK. May 2021. https://pubmed.ncbi.nlm.nih.gov/33957889/
Posture exercises: It is easy to get into the bad habit of poor/improper posture, especially at work where an individual gets into a groove and continues without thinking about their posture. Not until discomfort and pain begin to present do individuals start thinking about what is causing the issues. This usually includes: - Back pain
- Shoulder pain
- Neck pain
- Tight/Compressed spine
They don't realize that all these issues are brought on by prolonged sitting and practicing improper posture. Individuals that practice proper posture: - Sleep better
- Move better
- Have reduced to no aches and pains
- Digestion improves
- Organ function improves
- Have better overall health
Being aware of proper posture is the first step in being able to maintain it. When you feel the spine starting to curve, shoulders hunching, or the back sway, stop and take a moment to reposition the body back into proper alignment. Seated Posture Proper posture means sitting, standing, or walking in a position with little to no strain on the body's muscles and ligaments. Good seated position means: - Sitting with the back straight and shoulders back.
- Having all of the natural curves of the spine in alignment.
- Keeping the knees bent at a right angle with the feet flat on the floor.
- The weight is distributed evenly to both hips.
- Keep the arms at 90 degrees to the torso, using the armrests or on a desk.
- When looking at a computer monitor, keep it at a position where you are looking straightforward.
- Use a chair with lower back support.
- Even when sitting with good posture, it's important to avoid sitting in the same position for more than 30 minutes.
- Regularly stand up, walk around, and stretch out.
Posture Exercises Posture exercises will help to strengthen the back, neck, and shoulders. They also help as a reminder for maintaining good posture throughout the day. Shoulder Lift and Release When sitting down for long periods, individuals tend to develop hunched shoulders. It is caused by an imbalance of muscles in the neck and upper back. Specific muscles in the neck, specifically the pectoralis major and minor, become shortened and tight. The other muscles in the upper back, the trapezius,latissimus dorsi, and rhomboids, weaken and stretch out. These muscles can be stimulated by stretching throughout the day. - Sit in your chair with your feet flat on the floor and spine straight.
- Pull the shoulders up towards the ceiling.
- Hold them there for three to five seconds.
- Let the shoulders drop.
- It is recommended to repeat 5 to 6 times every hour.
Shoulder rolls Another exercise for avoiding rounded/hunched shoulders. - Sit in your chair with your feet flat on the floor and spine straight.
- Take a breath in.
- Lift the shoulders towards the ears.
- Move the shoulders back.
- Squeeze the shoulder blades together.
- On the exhale, finish the rotation by dropping the shoulders back to a neutral position.
- Repeat 5 to 6 times every hour.
- The exercise can be done in the opposite direction.
Neck rolls Forward head posture, aka text neck, can develop. Neck rolls are recommended throughout the day. - Lean your head towards the right shoulder.
- Relax the neck and let your head roll towards your chest.
- Continue rolling your head towards the left and up and around back to the starting position.
- Perform at least 3-4 neck rolls every few hours.
- Repeat the exercise and change direction.
Trapezius stretch The trapezius is a major muscle group in the upper-middle section of the back and the neck. The trapezius is responsible for moving the shoulder blades and extending the neck. Stretching these muscles regularly will help maintain good posture. - Sit in your chair with the spine straight and feet flat on the ground.
- Place the right hand over the top of your head.
- Gently pull your head towards the right shoulder.
- Perform one to three times for each side.
- Hold the pose for 30 to 60 seconds.
Arm rotations This exercise can help maintain back and shoulder alignment. This can be performed sitting or standing. - Stretch out the arms to the sides with palms facing downward.
- While keeping the spine straight, move the arms in small circles.
- Perform ten repetitions rotating the arms forward, then backward.
- Perform 3-4 sets.
Doing these posture exercises at your workstation regularly will help improve and maintain proper posture and minimize the risk of back, neck, and shoulder pain. Fitness for Long-Term Health Muscle building isn't only for bodybuilders and athletes. Everyone can benefit from building their Lean Body Mass for long-term health. It is crucial to monitor Lean Body Mass changes by having body composition measured. Body composition analysis divides the body's weight into various components. - Fat Mass
- Lean Body Mass
- Basal Metabolic Rate
- This will give a clearer picture of overall fitness and health.
Building Lean Body Mass is an investment in the body's future. The more LBM that is built, the more is in reserve when the body needs it. But before adding protein shakes and resistance workouts to the daily regimen, there needs to be a plan. The first step to building healthy lean body mass is to measure how much there is with a body composition analysis. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Biswas A, Oh PI, Faulkner GE, et al. Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults. Ann Intern Med. 2015;162:123-132. doi:10.7326/M14-1651. Accessed January 7, 2017. Ergonomics for Prolonged Sitting. UCLA Spine Center Web site. http://spinecenter.ucla.edu/ergonomics-prolonged-sitting. Accessed January 7, 2017. Florido R, Michos E. Sitting Disease: Moving Your Way to a Healthier Heart. U.S. News & World Report. http://health.usnews.com/health-news/patient-advice/articles/2015/09/14/sitting-disease-moving-your-way-to-a-healthier-heart. Published September 14, 2015. Accessed January 7, 2017. Fortner, Miles O et al. "Treating 'slouchy' (hyperkyphosis) posture with chiropractic biophysics®: a case report utilizing a multimodal mirror image® rehabilitation program." Journal of physical therapy science vol. 29,8 (2017): 1475-1480. doi:10.1589/jpts.29.1475 Levine JA. What are the risks of sitting too much? Mayo Clinic Web site. http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005. Published September 4, 2015. Accessed January 7, 2017. O'Connor B. Sitting Disease: The New Health Epidemic. The Chopra Center Web site. http://www.chopra.com/articles/sitting-disease-the-new-health-epidemic. Accessed January 7, 2017. Wolfe, Robert R. "The underappreciated role of muscle in health and disease." The American journal of clinical nutrition vol. 84,3 (2006): 475-82. doi:10.1093/ajcn/84.3.475
Recent studies have begun to show that back pain apps can enhance the body's recovery when combined with conservative treatments and physical activity/exercise. Low back pain - LBP can interfere with everyday activities, work, school, and sleep making life miserable. All around the world low back pain is one of the leading causes of disability. Studies have shown how physical activity/exercise, mindfulness, and spinal manipulation can reduce symptoms more effectively. Exercise has been shown to reduce anxiety and increase positive outlook/mood. However, the biggest problem for individuals is finding activities/exercises that they can enjoy and sticking with them. Individuals that use back pain apps have reported the benefits of being guided through the exercises and meditation that help decrease their pain. Back Pain Apps Several back pain apps utilize the brain and body connection. They provide exercises for the body and meditation to help the mind relax and work out and through the pain. The brain is the computer, the software is the mind and the hardware is the body. The brain is linked to the nervous system. Apps that help with psychosocial and behavioral issues have shown the ability to reverse the negative thinking of individuals with chronic pain. For individuals that don't like exercising, there are apps to help address various barriers and obstacles. - They’re ready when and where you are
- They track progress
- They match guidance messages based on responses
- They provide positive reinforcement
Before starting, if the answer is yes to any of the following questions consult with a physician first: - Is leg pain presenting?
- Is there constant pain at night?
- Is there a history of a recent accident or injury?
Effectiveness of Apps A 12-week controlled trial in 2019, of individuals with low back pain, found that those who used an app did statistically better, in reducing their pain compared to the control group. The trial consisted of: - Activity tracking
- Symptom tracking
- Sensor-guided exercise therapy
- Cognitive-behavioral therapy
- Team behavioral coaching
- Individual behavioral coaching
- Educational information and knowledge
Those in the treatment group that completed the program found their pain level (based on a 100-point scale) had reduced 62% from a level of 44 to 14. Compared to an 8% reduction in the control group. However, scientific evidence on specific apps is limited and requires further research. However, the apps that scientists studied include: A study in JMIR mHealth and UHealth found the apps below to help manage mind-body pain and the stress that comes with it. They were: A review of 25 apps for low back pain found the higher the price, the higher the app scored in the scientific study. The apps with the top scores included: - Strengthening exercises
- Stretching
- Core stability exercises
- They were:
- Interesting
- Entertaining
- Interactive
- Customizable
The Lower Back Pain App, developed by a physiotherapist, scored the highest. It is a 10-week program where users are directed each week to perform three exercises twice daily. The exercises focus on: - Spinal mobility
- Stability
- Muscle strengthening
- Instructions are given through videos and writing.
Back Pain Specific Apps A variety of back pain-specific applications are available. Try them out and see which fits your style. They are there to guide, strengthen the body, help relax, and lessen the pain. Chronic Stress Chronic stress is like poison to the body. It negatively impacts every aspect of the body's health and is more dangerous because of its ability to present without realizing it. One of the body's systems responsible for handling difficult situations is the immune system. Specifically, cells of the immune systems have receptors that recognize stress hormones like cortisol. Acute stress can cause immune system problems by increasing the release of inflammatory cytokines that are a special type of immune cell. Stress, immunity, and disease can affect each other. But these relationships can be moderated by: What is important is to develop a healthy strategy to relieve the symptoms of stress like meditating, exercising, and spending time with friends/family. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Best Evidence Rehabilitation for Chronic Pain Part 3: Low Back Pain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6679058/ Current Directions in Stress and Human Immune Function. Current opinion in psychology vol. 5 (2015): 13-17. doi:10.1016/j.copsyc.2015.03.007 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/ The Role of Psychosocial Processes in the Development and Maintenance of Chronic Pain https://pubmed.ncbi.nlm.nih.gov/27586832/#affiliation-1 Assessment of the Quality of Mobile Applications (Apps) for Management of Low Back Pain Using the Mobile App Rating Scale (MARS) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7763508/#B12-ijerph-17-09209 Surgical versus nonsurgical treatment of chronic low back pain: A meta-analysis based on current evidence https://pubmed.ncbi.nlm.nih.gov/26406211/ Randomized controlled trial of a 12-week digital care program in improving low back pain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6550254/#CR8 Evaluation of Self-Management Support Functions in Apps for People With Persistent Pain: Systematic Review https://mhealth.jmir.org/2019/2/e13080/ App-based multidisciplinary back pain treatment versus combined physiotherapy plus online education: a randomized controlled trial https://www.nature.com/articles/s41746-019-0109-x
Pregnancy is an exciting time in a woman’s life. A healthy pregnancy is the objective, and therefore, essential to maintain a healthy diet and stay physically active. However, it can be easy to forget about the strain that pregnancy places on the body and push through the aches and pain with everything going on. Specifically the spine and pelvis. During pregnancy, the body goes through various changes to accommodate the growing baby. When pregnant, a hormone known as relaxin is released. This relaxes the joints for labor and delivery. Sometimes the ligaments can become too loose that they become structurally unstable. This causes pain. Other factors that can lead to spine misalignment and pain: - 25 - 30 lbs of added weight and pressure on the spine, pelvis, legs, feet.
- Weakened abdominal muscles.
- Lower back curvature becomes more prominent.
Pregnant women going through discomfort/pain can benefit from chiropractic pregnancy adjustments. These maintain spinal alignment while keeping the baby safe. Chiropractors are trained to treat pregnant women; however, there is additional certification to specialize in this area. A prenatal chiropractor also provides information on: - Preparing the body for labor and birth
- Maintaining healthy posture
- Ensure the body is properly aligned throughout the pregnancy.
- Diet
- Health coaching
- Postpartum care
Chiropractic Benefits For A Healthy Pregnancy The obvious benefits include back pain relief, quality of life improvement, and reducing the need for pain medications. Other benefits include: - Alleviates sciatic nerve pain
- Helps to control urinary incontinence
- Reduces pregnancy-related nausea
- Aligns the pelvis for optimal delivery
- Reduces labor and delivery time
There is little risk associated with prenatal chiropractic care. However, it is not recommended for pregnant women with health complications like vaginal bleeding or ectopic pregnancy. Repositioning If the baby does not have enough room or is going into a breeched position, a chiropractor will work on the ligaments and muscles in the pelvic region to decrease any intrauterine restrictions. Getting the pelvis aligned will allow for an optimal delivery position. This will help move the head down and give the baby more space. If there is a breech position, it is recommended to see a chiropractor once a week during the eighth and ninth months. When to Start After receiving approval from the obstetrician, a woman can see a chiropractor at any stage during pregnancy. Many women start chiropractic in the first trimester. This develops a relationship early and benefits the woman as her body changes throughout the pregnancy. How Often Most patients visit a chiropractor once a month during the first trimester. Then they increase the sessions as the pregnancy progresses. Every woman’s pregnancy is different, requiring a personalized/customized treatment plan. The chiropractor will best advise on the frequency of treatment. Pregnancy Technique A chiropractor’s job is to manipulate the woman’s spine, joints, and muscles into alignment. The adjustments utilize gentle pressure. The techniques are adjusted accordingly. Depending on how far along the woman is, as well as musculoskeletal health. For example, they could emphasize focus on the pelvis to reduce stress on the uterus and ligaments for a few sessions. Then shift back to the spine. They will not exert excessive pressure on the abdomen and possibly incorporate specialized equipment specifically for pregnant women. Sciatica Symptoms of sciatica are common during pregnancy, typically in the later months. This comes from the added pressure on the sciatic nerve. It can be sharp, burning pain from the hip to the foot. This makes walking, sitting, and sleeping uncomfortable to unbearable. Some women are fortunate enough to experience relief if the baby moves off the sciatic nerve. However, most will need some form of treatment to manage and heal the symptoms. This usually includes: - Series of adjustments
- Hot and cold therapies
- Stretches
Chiropractic can continue to help after giving birth, providing post-natal care helping the body return to its pre-pregnancy state healthily and optimally. Diet, Nutrition During Pregnancy From a nutritional perspective, a high GI diet during pregnancy increases the chances of excessive weight gain and overweight babies. Intake of low-glycemic carbs is associated with weight gain in the normal range. If planning to get pregnant or are pregnant, pay attention to the quality of carb intake for a healthy pregnancy. Health care providers recommend avoiding extreme diets for the first four to six weeks after delivery. This gives the body time to recover and helps to establish a consistent milk supply, as rapid weight loss could interfere with breastfeeding. Before going on a diet or starting an exercise program, check with a healthcare provider to rule out any medical conditions. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References 30 of the Most Surprising (And Alarming) Back Pain Statistics. The Good Body. https://www.thegoodbody.com/back-pain-statistics/. Last updated May 30, 2017. Accessed September 22, 2017. Bernard, Maria, and Peter Tuchin. “Chiropractic Management of Pregnancy-Related Lumbopelvic Pain: A Case Study.” Journal of chiropractic medicine vol. 15,2 (2016): 129-33. doi:10.1016/j.jcm.2016.04.003 Gostine M. Is Lower Back Pain Normal During Pregnancy? BabyQ. https://www.babyq.com/lens/lifestyle/is-lower-back-pain-normal-during-pregnancy/. Published February 4, 2017. Accessed September 22, 2017. Sabino J, Grauer JN. Pregnancy and low back pain. Curr Rev Musculoskelet Med. 2008; 1(2): 137–141. Published online February 26, 2008. doi: 10.1007/s12178-008-9021-8.
Muscle knots are common and can occur anywhere on the body. They can cause aching and pain in the muscles and joints. When examining a muscle knot also known as myofascial trigger points, it can feel swollen, tense, or like a bump. A particular area where these knots present is in the low back. This happens from excessive wear-and-tear on the lower spine from work, school, daily tasks, and chores. This causes the muscle fibers to tear, and with restricted or no time to rest the area and let it heal properly leads to the fibers bunching/clumping together forming a painful knot. Muscle Knots In The Lower Back A muscle knot in the lower back causes aching, soreness, and full-on pain. They tighten and contract even when the muscle is resting. The affected area often becomes inflamed or swollen causing pain and aches to radiate/spread to the gluteal muscles, as well. Development These knots develop when the tissue fibers pull apart and bunch up together. They start to stick together and with time the area becomes thicker. This results in the muscle knot. They can be caused by: - Stress
- Tension
- Poor posture
- Muscle overuse
- Muscle strain
- Sedentary habits
Body dehydration and an unhealthy diet can also contribute to muscle knots. They look like a small bump under the skin. The bump can be red and is usually tender/sore when touched. However, not all muscle knots are visible, but when touched there is soreness and/or pain. Do They Go Away? They can go away on their own, but this comes from proper rest and recovery time. However, muscle knots should not be ignored, as even the smallest knot can compress surrounding nerves and muscle tissues. This can cause irritation and weakness. Larger muscle knots could cause movement/mobility issues. Therapies Stretching Stretching will help stretch out and release tight muscle knots. Stretching loosens the muscle fibers and prevents them from becoming attached. Stretches to release a muscle knot include: Start with these simple stretches/exercises and slowly work up to more vigorous ones. Chiropractic Care Chiropractic care can break down muscle knots through various adjustments. They are experts on the musculoskeletal system and understand where the problem is occurring along with the connected muscles. - A chiropractor will palpate the spot where the most pain presents and the surrounding area.
- They will begin with a soft massage. This warms up the area getting the blood circulating. The blood circulation helps prevent pain making the adjustment/s far more effective.
- Then pressing on nearby joints that the muscle knot is connected to breaks up the tight fibers.
- Then the section/area is stretched out. This extends the fibers and prevents them from winding back into a knot.
- They will recommend stretches and exercises
Therapeutic Massage A massage helps to release tension and encourages muscle knots to loosen up and break down. A massage therapist will perform a deep tissue massage or a Swedish massage. Massage helps to release endorphins, which are the body's natural painkiller. These calm the body and reduce pain. They will also recommend simple massages at home. These can include: - Rolling a massage ball/roller on the muscle knot
- Self-massage using the fingers in circular motions on the affected area
Heat and Ice Hot and cold therapy can calm and prevent inflammation. Heating pads are best if the area has stiffness or is painful. The heat relaxes tight muscles and increases blood flow. Cold therapy stops the swelling. If the muscle knot gets bigger or begins turning red, icing the area is recommended. Alternating between the two can eliminate symptoms and assist with quicker healing. Building Functional Strength There are exercises to improve functional strength. Functional training targets specific areas: These types of exercises should be incorporated into a workout routine. One exercise is: The muscles worked include: - Pectoralis major/minor
- Rectus abdominus
- Obliques
- Deep abdominals
- Hip abductors and rotators
- Scapula stabilizers
To do the exercise - Start with doing a normal pushup.
- When the top of the movement is reached
- Lift one arm up, turn the shoulder, and reach up
- Then lift the outside leg up as high as possible and hold for 10 seconds
- Repeat on the other side
- Do 6-10 repetitions on each side
This exercise builds shoulder, arm, and hip strength. It engages the core and abdominal muscles and improves flexibility in the shoulders, back, and hips. Disclaimer The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico References Cramer, Holger et al. “Postural awareness and its relation to pain: validation of an innovative instrument measuring awareness of body posture in patients with chronic pain.” BMC musculoskeletal disorders vol. 19,1 109. 6 Apr. 2018, doi:10.1186/s12891-018-2031-9 Malanga, Gerard A et al. “Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.” Postgraduate medicine vol. 127,1 (2015): 57-65. doi:10.1080/00325481.2015.992719
Individuals tend to think of chiropractic treatment for pain relief, injury recovery, and help with poor posture. This is correct, but regular chiropractic spinal adjustments can provide numerous benefits to feel your absolute best and improve an individual's quality of life. Doctors of chiropractic/DCs perform a thorough physical and neurological evaluation of the individual to diagnose the root cause of spine pain. The proper diagnosis is essential to the individual's customized treatment plan. Benefits of Regular Chiropractic Spinal Adjustments Chiropractic spinal adjustments address a variety of health-related issues. A chiropractor will work with the individual to determine the most beneficial treatment possible. This includes posture training, exercise, stretching, massage therapy, and more. Below are a few of the benefits of chiropractic spinal adjustments: Better joint health and mobility - Enhances physical and athletic abilities
- Restores muscle balance which is secondary to alignment and loosens/releases tight muscles and resets loose/misaligned muscles
Risk of spine and other conditions is reduced - The body's natural healing potential is increased along with blood and nerve circulation
- Organ function is improved
- Sense of well-being increases through:
- Symptom management of depression, anxiety, and hyperactivity symptoms
Overall Energy is increased - Sleep improves from the realignment and tension release
- Brain fog clears up along with improved concentration
Body’s immune response increases - From the reset blood and nerve circulation, the immune system's response time improves
- This helps prevents the onset of disease and illness
- Symptoms of pain are alleviated
- Chronic pain conditions are avoided
Highly beneficial for prenatal care - Reduces body discomfort
- Helps maintain a healthy posture
- Prepares the body for labor
Doctors of Chiropractic Chiropractors are trained in musculoskeletal treatment and dedicated to providing the best possible. Spinal misalignment is often at the root of body dysfunction and poor health. Contact Injury Medical Chiropractic and Functional Medicine Clinic today with your health goals and see how we can help achieve them. Complex Carbs Help Build Muscle Carbs help regulate muscle glycogen repletion. Glycogen is a form of glucose that gets stored for later use. When the body needs energy, the glycogen activates and is ready as a fuel source. Carbohydrates are stored as glycogen. When the body's carbohydrates are low, glycogen stores are low. When carbohydrates are taken in the glycogen stores are refilled. Because glycogen is used for energy the replenishment of those stores is important. This is why it is recommended to take in carbs immediately after exercising/physical activity. This replenishes glycogen stores for later. Carbohydrates prevent muscle degradation Low-carb diets and muscle loss. A study compared a low-carb diet to other diets and found the restriction of carbs resulted in protein loss. Restricting carbohydrates causes an increase in the amount of nitrogen that gets excreted. Nitrogen is a component of amino acids that forms muscle proteins. Loss of nitrogen indicates the muscles are breaking down. Disclaimer The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico References Dubinsky RM, Miyasaki J.Assessment: Efficacy of transcutaneous electric nerve stimulation in the treatment of pain in neurologic disorders (an evidence-based review). Report of the Therapeutics and Technology Assessment Subcommittee of the American Academy of Neurology. Neurology. 2010;74:173-176. Fritz JM, Lindsay W, Matheson JW, Brennan GP, Hunter SJ, Moffit SD, et al. Is there a subgroup of patients with low back pain likely to benefit from mechanical traction? Results of a randomized clinical trial and subgrouping analysis. Spine. 2007 Dec 15;32(26):E793-800.
When neck pain and becoming dizzy present it is called cervical vertigo or cervicogenic dizziness. It can present from different causes. It could be a recent or previous automobile accident, or from slouching too much while looking down at the phone, or it could be an arthritic condition acting up. Whatever the reason/s the spinning, neck pain, and headaches, need to stop. Cervical vertigo, also known as cervicogenic dizziness, is a feeling of disorientation or unsteadiness caused by a neck injury or health condition that affects the neck region of the spine. There is almost always neck pain when the dizziness starts up. The range of motion is affected and can present with a headache. A cervical vertigo episode can go on for hours, and the condition can last for years. Diagnosing cervical vertigo can be a challenge because some of the symptoms are similar or overlap with other medical issues. This can be inner ear infections/issues to stroke and traumatic brain injury/s like a concussion. Fortunately, once there is a correct diagnosis many of the treatment therapies can be done at home. If there is a cause coming from the neck then it can usually be treated without surgery. How Balance Works Keeping the body upright and moving takes a great deal of coordination. Balance involves the: - Eyes
- Muscles
- Joints
- And the nervous system working together with the inner ear organs called the vestibular system.
When everything is in sync, maintaining equilibrium is as natural as breathing. If one area gets damaged or becomes disrupted, maintaining vertical balance can be a challenge. The exact reason for cervical vertigo is still unknown, but many experts believe it involves a communication problem between the vestibular system and body awareness. Proprioception is the awareness of an individual's body’s position and motions. It is how an individual knows where their limbs and joints are, and how they move through space. This awareness involves: - Sensors in the skin
- Muscles
- Joints that send signals to the nervous system
There is a theory that cervical vertigo happens when an injury or health condition interferes with the receptors in the neck, which throws off proprioception. This affects the signals being transmitted to the brain and vestibular system. The result is vertigo. Diagnosing Cervical Vertigo There is no official test to diagnose cervical vertigo. Instead, a doctor needs to rule out other possible causes of symptoms and confirm the issue is neck-related. This is known as exclusion diagnosis. Other conditions that have similar symptoms and should be considered include: Neck pain can be a clue that the problem could be cervical vertigo. When an individual has pain, it can be easier to diagnose because it is a kind of reference. When neck pain is not present, healthcare professionals look to the ear or brain. Spine Conditions That Can Cause A Feeling of Being Dizzy Sometimes, it can be caused by physical trauma, while other times, it is a result of a health condition that affects the spine. The most common causes include: Age Getting older is a potential risk factor from all the wear and tear of regular living. Age can affect neck strength, mobility and increases the chances of developing various health issues. Whiplash If the head and neck snap forward and backward at high speed, the result is often whiplash. It is a neck spasm after a high-velocity injury, most commonly an automobile accident. Cervical spondylosis This is also known as arthritis of the neck. Cervical spondylosis involves the breakdown of the spine’s discs and joints over time. The discs are the body's shock absorbers. If they begin to lose water content this starts the degenerative inflammatory process. During this process, bone spurs can begin to develop. This can cause compression of the nerves, blood vessels, and the spinal cord, which can lead to vertigo. Herniated disc When the center of a spinal disc bulges out/herniates, it can press on the spinal cord, compressing the spinal cord or the nerves. Poor posture Slouching when sitting or looking down to read the phone can compress the vertebrae at the top of the spine. Atherosclerosis This is the hardening of artery walls and can restrict blood flow to areas that affect balance. Neck surgery This can cause vertigo if the surgery damaged the area, nearby blood vessels, or nerves. Bow Hunter’s Syndrome Also known as rotational vertebral artery occlusion. It is the compression of a blood vessel in the neck called the vertebral artery, although it is rare. Treatment Options Cervical vertigo can be managed without surgery. A healthcare provider can begin the process of diagnosing and start treating any underlying health problems to relieve symptoms. Muscle relaxers and over-the-counter analgesics like ibuprofen or acetaminophen can help with pain, and medications like meclizine can help with dizziness. Aerobic exercise Physical activities like walking, running, biking or swimming can reduce inflammation and pain. However, for aerobic exercise to be effective, the heart rate has to hit the aerobic zone for at least 15 to 30 minutes per session, at least 3 to 5 times per week. Strength and balance training Exercise can ease symptoms. Yoga, Pilates, and tai chi incorporate mindfulness and breathing techniques that are proven to help with pain relief. Physical therapy Physical therapy is recommended for building strength, improving posture, and neck mobility. Manual therapy works the muscles and joints and has been found to be helpful. Massage Therapeutic massage can be beneficial for cervical vertigo as it eases tension on the neck and allows better circulation in the arteries. Acupuncture Acupuncture has been shown to be beneficial for neck pain, and for the treatment of vertigo. Chiropractic Gentle chiropractic mobilization can help by correcting any injuries or misalignments. Where to Go Check with a healthcare provider first to check which is the right treatment to pursue. Conduct plenty of research and ask questions. Above all, don’t let symptoms go unaddressed. Probiotics and Prebiotics A probiotic is referred to as good bacteria that keeps viruses and bad bacteria in check. The health benefits range from: - Boosting immune system function
- Reducing cholesterol levels
- Keeps anxiety levels in check
- Probiotics can be thought of as a personal army that protects the gut/body 24/7.
Yogurts that are low in sugar and high in bacteria cultures along with fermented foods are highly beneficial. If fermented foods cannot be taken, consider probiotic supplements to increase gut health. Good gut bacteria can be helped by consuming prebiotics. Prebiotics are a form of soluble fiber. The body cannot digest prebiotics, but gut bacteria can. Optimal sources of fiber-rich prebiotics can be found in nutrient-dense foods like: - Barley
- Oats
- Wheat bran
- Leeks
- Garlic
- Onions
- Fruits
- Legumes
- Raw chicory
A diet with various types of fiber has been shown to reduce the risk of obesity and prevent weight gain. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Cleveland Clinic. 2020. “Why You Shouldn’t Ignore Dizziness Problems.” health.clevelandclinic.org/is-your-world-spinning-help-for-dizziness/ Laryngoscope Investigative Otolaryngology. (2018.) “Symptoms in cervical vertigo.”onlinelibrary.wiley.com/doi/full/10.1002/lio2.227 Pain Physician. (2013.) “Pathogenesis, Diagnosis, and Treatment of Cervical Vertigo.”painphysicianjournal.com/current/pdf?article=MjM3NQ%3D%3D&journal=89 Physiopedia. (n.d.) “Cervicogenic dizziness: screening.” physio-pedia.com/Cervicogenic_dizziness:_screening
For individuals getting up with pain and stiffness in the back, neck, shoulders practically every morning becomes frustrating and depressing. For most, the pain wears off throughout the day but having to deal with it at the start of the day. Dr. Jimenez of Injury Medical Chiropractic and Functional Medicine Clinic offers some suggestions for pain reduction and prevention. The body spends around a third of each night sleeping because it is a vital part of life. Sleeping means it is time to relax and prepare for the next day. For many, sleeping can be uncomfortable and can be a cause of back and neck pain when getting up. There are steps an individual can take to ensure that correct sleep is achieved while preventing neck and back pain. Sleep Position Is Important Sleeping in a position that maintains the natural curves of the spine is essential. It is recommended not to sleep on the stomach, as this places the spine in an unnatural position and allows the pelvis and lower back to sink into the mattress with no support. This position can also cause neck pain and headaches when getting up. If this is a position that can't be changed from years of practice, place a pillow under the stomach and or pelvis to keep the lower back and pelvis straight. - Sleeping on the side or back is highly recommended.
- Side sleepers should also place a pillow between the knees.
- Back sleepers should place a pillow underneath the knees.
- Placing a pillow between and underneath the knees gives the spine proper support to maintain the natural curves.
Check How The Bed Is Set Up Make sure the bed/sleeping equipment is set up correctly. For example, most pillows do not provide the proper amount of neck support. This can cause neck soreness even if sleeping in the recommended side and back positions. If getting up with neck pain or headaches a cervical pillow can bring relief. A cervical pillow is designed to support the natural curves of the neck while sleeping and places the neck in the proper position. Cervical pillows are designed for side and back sleepers, but make it difficult to sleep on your stomach, which is an added perk to using them. Using the proper mattress is equally important. The type of mattress being slept on can be a significant contributor to back and neck pain. Individuals that use a medium-firm mattress have less back pain compared to individuals that use too firm or too soft mattresses. Research has shown that mattresses should be replaced every 10 years. Mattresses that are 10 years old and beyond are shown to be a possible cause of back pain while you sleep. Getting Up and Out of Bed In A Way That Doesn't Cause Pain Getting up and out of bed properly will help as well. Most individuals sit up, twist their back to get into a standing position and use the back to stand. This is like lifting with the back and not the legs, which will cause back pain and a possible spinal injury like a herniated disc. - The recommended way to get up and out of bed after waking is to roll onto the side and use the arm to push up and off from the side-lying position.
- From this position, scoot to the very edge of the bed and get up using the legs, and not the back.
Implementing these suggestions into your routine can be a great way to decrease pain while sleeping and increase getting up without experiencing stiffness, soreness, and feeling refreshed. Muscle Mass and Workout Recovery Looking at muscle mass and the intake of certain nutrients into the evening can be beneficial. Protein intake is essential in muscle formation and muscle recovery after working out or engaged in physical activity. Research has shown that a little protein before sleep helps stimulate muscle protein synthesis. In a study, ingested proteins were shown to cause a rise in circulating amino acid levels, increased whole-body protein rates, and improved net protein balance. Following exercise, the muscles need to be able to recover properly and protein intake is essential. To achieve weight management goals, an individual must achieve a healthy amount of Lean Body Mass. Lean Body Mass is based on Skeletal Muscle Mass, and protein intake is essential. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Improving Sleep: Special Health Report. Boston, MA: Harvard Medical School; 2015. Bolash R, Drerup M. How to Beat Insomnia When You Have Chronic Pain. Cleveland Clinic Web site. https://health.clevelandclinic.org/2015/12/managing-insomnia-for-those-with-chronic-pain/. Published December 18, 2015. Accessed April 18, 2017. What is Sleep? American Sleep Association Web site. https://www.sleepassociation.org/patients-general-public/what-is-sleep/. Accessed April 18, 2017.
Spinal traction, both mechanical and manual are treatment options that are based on the application of force to the axis of the spinal column. A region of the spinal column is pulled in opposite directions to stabilize or change the position of herniated, slipped, bulging, discs, and/or nerve injury/damage to the spine. Traction treatment is crucial to spinal adjustments, especially with disc or nerve compression. It allows the chiropractor to alleviate any stress that could lead to disc problems like herniation, rupture, or displacement. However, traction is a general term. The concepts can apply to all forms of traction, but the application itself can be drastically different in terms of static positioning and inverse force. Mechanical vs. Manual Cervical Traction Mechanical force is typically applied through a series of weights or a fixation device and requires the patient to stay in bed or is placed in a halo vest. The techniques and methodologies can vary, but the objectives/results are the same. The utilization is developed on a case-by-case basis and the chiropractor's diagnosis/recommendations. Many chiropractors implement both mechanical and manual traction approaches. Choosing the right traction plan comes from a thorough examination, medical history, and understanding of each method's strengths. Traction approach The difference between mechanical and manual traction is simple. Mechanical traction is directed by the use of machines, weights, and pulleys, while manual traction is performed by a professional chiropractor. With mechanical traction, an individual's head is cradled into a sling, then positioned at the optimal position for the adjustment. The sling is counterweighted to hold the head/neck in that position, leveraging mechanical pressure and affecting change. Manual traction has the individual lie down on a table, with the chiropractor pulling the head away from the neck to decompress the cervical spine. The adjustment/s can be a continuous pull, or a series of low-force pulls in different directions. Again these depend on the individual's condition and nature of the adjustment. Techniques and methodologies Mechanical and manual traction can have similar results, but both offer different benefits based on the individual. Mechanical traction is a hands-free technique for decompression that allows chiropractors to focus on the patient's needs when working on complex cases. This method is more applicable for severe cases, where the traction could last for 20-30 minutes. Mechanical traction is helpful when teaching healthy posturing. Manual traction benefits come from the control that a chiropractor has over the technique. With the manual pulling, the chiropractor can increase or decrease the countering force. A hands-on approach enables chiropractors to feel the spinal adjustments, and understand the effects of the traction. The proper form of traction The overall ability of traction to decompress the spine makes it a valuable approach to treat various conditions. The exact nature of the condition determines whether mechanical or manual traction will be used along with the recommendation/treatment plan of the chiropractor. Injury Medical Chiropractic Clinic is committed to implementing the best approach for spinal correction for every patient. Mechanical and manual traction are just two adjustment modalities. Resistance Training For Everyone Even if not an athlete resistance training is important for functional fitness. Functional strength training attempts to emulate the physiological demands of real day-to-day activities. Traditional strength training focuses on specific muscle groups during the exercise, while functional training focuses on whole muscle groups to train the body for daily responsibilities. Individuals might believe they are too old for resistance training. But research shows the benefits of improving an individual's functional fitness level, specifically for older adults. Functional training resistance exercises and bodyweight movements can help the body become stronger, more flexible, more agile, and better equipped to handle day-to-day responsibilities. Plus, it can help with injury prevention. Reference Afzal, Rabia et al. “Comparison between Manual Traction, Manual Opening technique, and Combination in Patients with cervical radiculopathy: Randomized Control Trial.” JPMA. The Journal of the Pakistan Medical Association vol. 69,9 (2019): 1237-1241.
Most individuals go about their lives without thinking about poor posture and spinal misalignment, not to mention the spinal health problems/conditions that are associated with misaligned vertebrae. Most spinal misalignments come on as a result of: - Poor posture habits
- Unhealthy diet
- Destructive lifestyle choices
- Sudden misalignments caused by accident/s or injury/s
Sudden misalignments can be associated with a direct cause that an individual can recognize increased symptoms and injury. It’s the long-term spinal misalignment that can become dangerous if left untreated and out of alignment. This is when it is time to see a chiropractor for an immediate spinal realignment. Body Posture Mechanics Poor posture along with poor body mechanics contributes to spinal misalignment. This creates unnecessary and consistent pressure on the: - Muscles
- Ligaments
- Joints
- Discs
The pressure also causes a stretching of the nerves in the neck and low back. These nerves are responsible for transmitting, muscle expansion/contraction signals, vital information, and energy to the body's organs. Any nerve interference will diminish the energy/blood flow to the limbs and organs. This can lead to disease and other major health complications like: - Chronic pain
- Decreased mobility
- Joint stiffness
- Slouched posture
- Reduced range of motion
- Discomfort when sitting, standing, and lying down
- Permanent joint/bone deformity/s
- Broken bones, specifically in the spine
Most individuals do not recognize the gradual or long-term health problems linked to the spinal misalignment. Often the signs and symptoms are very subtle, so do not raise a cause for concern. The most direct symptoms of poor posture and spinal misalignment include: - Sore/stiff neck or back
- Low energy
- Tiredness/fatigue
- Headaches
- Back muscle spasms
- Joint pain
- Numbness
- Tingling
- Altered sensations
In addition to the symptoms, individuals should realize that underlying health conditions could also be linked to poor posture and spinal misalignment. If any of these symptoms are presenting see a chiropractor for an examination and proper diagnosis. These symptoms can be masked with pain killers, mattresses, or caffeinated drinks. However, these will not realign the spine to its proper form. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Veintemillas Aráiz, M T et al. “Changes in spinal alignment.” “Alteraciones de la alineación vertebral.” Radiologia vol. 58 Suppl 1 (2016): 115-27. doi:10.1016/j.rx.2016.01.007
Acid reflux is a common digestive problem. It happens when the stomach acid flows back into the esophagus or food pipe and irritates the lining. Sensations of burning discomfort in the abdomen and chest are also known as heartburn. Other digestive problems include: - Heartburn that can be chronic or short-term
- Constipation
- Diarrhea
- Irritable Bowel Syndrome
If there are two or more episodes a week, it can be diagnosed as Gastroesophageal Reflux Disease/GERD. Symptoms usually present after eating. And symptoms can be especially pronounced if an individual lies down soon after. Additional symptoms can include: - Feeling that the throat is blocked
- Acidic taste in the mouth
- Bad breath
- Pressure in the upper abdomen
- Cramping
- Nausea
- Inability to swallow - if trouble with swallowing and choking persists or becomes severe, seek medical attention immediately
A chiropractor can help restore the body's spinal balance and alignment. This can promote proper digestion without acid reflux symptoms. Realigning the spine back to a healthy shape, strengthens the back muscles, reducing the mechanical pressure on the internal organs. It also circulates the nerve energy to flow freely restoring normal function to the stomach and other organs. Acid Reflux Causes The most common causes of acid reflux are: - Poor posture
- Obesity
- Pregnancy from the pressure placed on the stomach
- High acidic diet - tomatoes, soda, coffee both regular/decaf, alcohol, and chocolate are common heartburn triggers
- Hypersensitivity to certain foods
- Nerve interference from the spine to the organs
- Prescription medication/s
- Smoking
- Hiatal hernia
It has to do with something altering the body’s ability to generate digestive enzymes, acid, or a structural misalignment issue that can lead to disrupted digestion and acid reflux symptoms. When the body is out of alignment it can lead to aching hips, sore back, neck, and shoulders. A misaligned spine can cause improper digestion and movement of food from the stomach to the intestines. Proper posture is a lot more than just keeping the body straight. Incorrect posture can lead to kyphosis, the spinal column rounding, which can cause the spine to push on areas where there is normally, no pressure. Two are the gastric and stomach areas. Digestion Common treatment options for acid reflux include: - Diet adjustments
- Learning to eat less food at a slower pace
- Weight loss
- Quitting smoking
- Posture education
- Adopting a standing posture after eating allowing for optimal digestion
Medications can also be utilized like non-steroidal anti-inflammatories and anti-depressants. However, they may need to be modified as they can affect the efficiency of the esophageal sphincter. A chiropractor will address the spinal misalignment that is affecting the body’s nerve flow for proper digestion. Once the body is in balance the physical process of proper digestion is restored. Along with synapses from the autonomic system, which is where digestion is controlled will be able to fire without interference. Additional chiropractic treatments that can benefit include: - Health coaching
- Soft tissue therapy
- Core strengthening for stomach pressure alleviation
Talk with a chiropractor to go through treatment options. Everyone is different, and so each treatment plan is unique to the individual's needs and condition. Poor digestion and acid reflux affect the proper absorption of nutrients and minerals that can affect normal bodily processes. Chiropractic can get an individual back to normal digestive regulation. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Angus, Katherine et al. “What effect does chiropractic treatment have on gastrointestinal (GI) disorders: a narrative review of the literature.” The Journal of the Canadian Chiropractic Association vol. 59,2 (2015): 122-33.
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. 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
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*
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There are various causes for achiness or soreness under the shoulder blades. The shoulder blade is the triangular bone that forms the back of the shoulder. This pain can range from dull, sharp, burning, or a combination between the spine and shoulder blade to tender or achy across the shoulder or upper back. Pain can spread from another body part or structure, like the neck or spine. Inflammation from injury or overuse is noticeable at onset or gradually after engaging in physical activity and can limit arm movements and interfere with regular activities. Improper Posture Improper poster combined with prolonged sitting can cause the spine to develop structural changes that cause pain under the shoulder blade. Habits that lead to poor posture include: - Hunching the back.
- Tilting the head down - looking at the phone.
- Leaning to one side while sitting, working.
Poor posture habits cause the muscles to weaken, placing added pressure on the spinal discs, muscles, and ligaments. This body imbalance can contribute to upper back and shoulder pain. Lifting Improperly Lifting weight above the head and not using the proper technique can leave the upper back and shoulders vulnerable to injury. Lifting an object that is too heavy or is held in an awkward way causing the spine to be misaligned creates added pressure in the upper back. This can strain the muscles, sprain ligaments, injure the shoulder joint, or spine, which can cause spreading pain under and/or near the shoulder blade. Repetitive Overuse Injury Painting, moving furniture, or participating in sports are activities that can overwork the upper back muscles and shoulders. Overuse can lead to muscle strains and ligament sprains. This can cause pain in the upper back between the shoulder blade and the spine. Scapulothoracic bursitis, also known as snapping scapula syndrome, is when the bursa between the shoulder blade/scapula and the thoracic spine becomes inflamed, causing pain. Cervical Herniated Disc A herniated disc in the cervical spine/neck happens when a disc’s outer layer/annulus fibrosus tears and the inner layer/nucleus pulposus starts to leak outward. This can cause pain and cause the nearby nerve roots to become inflamed, causing pain to run down into the shoulder, arm, and/or hand. A disc herniation in the lower part of the neck usually radiates pain into or near the shoulder blade area. Although less common, a herniation in the upper back can cause pain around or near the shoulder blade. Dislocated Rib An accident or fall could cause a rib to become dislocated or misaligned after repetitive/overuse strain or reaching too far overhead. Sharp pain near the shoulder blade can result from this activity and can sometimes make it challenging to take a deep breath. Compression Fracture A compression fracture occurs when a vertebral bone in the upper back weakens and compresses. This can lead to back pain with a heightened sensitivity across the shoulder area. The pain usually decreases with rest. Compression fractures are commonly caused by osteoporosis in older individuals. Any back or shoulder pain that persists for weeks or interferes with regular activities should be evaluated by a doctor or chiropractor. If the pain is severe or accompanied by symptoms like headache, tingling, weakness, or nausea, individuals are recommended to seek medical attention. Carbohydrate/Carb Loading Carbohydrates are macronutrients that serve a critical function in the body, as they are the body’s primary energy source. The body breaks down carbohydrates into sugar that enters the bloodstream and is stored for energy use in the muscles and liver as glycogen. The muscles only store small quantities of glycogen. And when engaging in physical activity or exercise, the energy stores get used up. Carbohydrate loading can raise glycogen stores in the muscles from 25 to 100 percent of their average amount in men. Women have shown mixed results in studies on carbohydrate loading. Women need to take in more calories than men when carb-loading to experience the same gains in glycogen. Reasons to carb load are either to: - Build-up stores of glycogen so an individual can use the extra energy storage to help improve endurance.
- Fill the muscles with glycogen to bring water into the muscles to help gain mass and tone.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Hanchard, Nigel C A et al. “Physical tests for shoulder impingements and local lesions of bursa, tendon or labrum that may accompany impingement.” The Cochrane database of systematic reviews vol. 2013,4 CD007427. 30 Apr. 2013, doi:10.1002/14651858.CD007427.pub2 Mizutamari M. et al. Corresponding scapular pain with the nerve root involved in cervical radiculopathy. J Orthop Surg. 2010; 18(3): 356–60. Sergienko, Stanislav, and Leonid Kalichman. “Myofascial origin of shoulder pain: a literature review.” Journal of bodywork and movement therapies vol. 19,1 (2015): 91-101. doi:10.1016/j.jbmt.2014.05.004
Relaxing the low back muscles. The low back supports the weight of the upper body and provides mobility. The lumbar spine/low back is a complex structure of interconnecting: - Bones
- Joints
- Nerves
- Ligaments
- Muscles
- All work together to provide support, strength, and flexibility.
However, this complex structure is highly susceptible to injury and pain. The muscles in the low back support the spinal column and are responsible for flexing, rotating the hips when walking. The nerves in the low back supply sensation and power the muscles in the pelvis, legs, and feet. The most common acute low back pain cases are brought on from injury to the: - Muscles
- Ligaments
- Joints
- Discs
The body also reacts to injury by triggering an inflammatory response. Inflammation can cause severe pain. The key is relaxing the muscles and keeping them loose. Lower back pain causes The most common cause is muscle spasms, which can be triggered by: - Constant improper posture
- Repetitive and overuse motions
- Chronic inflammation brought on by underlying condition/s
- Quick awkward movements like twisting, reaching, and/or bending at the wrong angle can set off pain symptoms.
- If the same back muscles are getting strained and/or pulled continuously, this could indicate an underlying problem with a misaligned vertebra.
Correct improper postures Improper posture and body positioning eventually present with discomfort and pain. Individuals are constantly hunched over and slumped in front of computers and devices, along with sitting with crossed legs, sleeping on a non-supportive mattress, and there is a perfect recipe for low back pain. Adjusting sitting, desk, and computer ergonomics and using smart devices with posture awareness will go a long way to correct improper posture. Stretch and loosen tight muscles Stretch out throughout the day and before going to bed. Sitting all day at work, then going home and sitting all evening is not healthy for the body's muscles. The muscles shorten, as do the ligaments and tendons. Stretching keeps the body loose and limber. Try out different forms of stretching, as well as foam rolling for the back. Get the body moving Cramped or pulled muscles need time to recover. Too much rest or being completely inactive makes sense but is not recommended. Light movement keeps the blood flowing, especially in and around the injured/sore area. This increases healing and shortens recovery time. Just some light walking is recommended. Getting up and moving while relaxing around the house will get the muscles back in shape. Benefits of collagen Gastrointestinal Health Collagen generates a protective barrier effect on the intestinal mucosa that lines the digestive tract. One study found that collagen supplementation protects against the breakdown of the intestinal wall after a burn injury. A lack of collagen from aging or other factors could impair the structure of the intestinal mucosa. This could lead to digestive problems like leaky gut syndrome and irritable bowel syndrome. Joint Health and Mobility Collagen provides structure and cushion in the joints. As the body ages, the cushion wears down, and joint mobility decreases. This increases the risk of injury. Taking collagen supplements can help improve symptoms of osteoarthritis, rheumatoid arthritis, and other conditions. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Finta, Regina et al. “The effect of diaphragm training on lumbar stabilizer muscles: a new concept for improving segmental stability in the case of low back pain.” Journal of pain research vol. 11 3031-3045. 28 Nov. 2018, doi:10.2147/JPR.S181610 Lugo, James P et al. “Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study.” Nutrition journal vol. 15 14. 29 Jan. 2016, doi:10.1186/s12937-016-0130-8 National Institute of Neurological Disorders and Stroke. Pain: Hope Through Research. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Hope-Through-Research/Pain-Hope-Through-Research. June 9, 2017.
Many individuals do not realize the importance of the type of pillow they use for sleep. Sleeping on the wrong pillow is the perfect set-up for neck, shoulder, and back pain. Here are a few chiropractic tips on what to know about picking the best pillow. Knowing which is the right pillow for you can be the key to proper sleep and waking up pain-free. Importance of Pillows Neck and shoulder pain can be a nightmare, especially when the body cannot get decent rest. The right pillow/s can help with neck and back pain symptoms and recover from injuries quicker. When the head is in an awkward position for sleep duration, this causes neck, shoulder, and headache problems. The importance of finding the right pillow follows a set of guidelines. Shape The shape of the pillow has a definitive role in the cervical/neck's curvature. Posture Sleep posture is important in preventing neck, shoulder, and back musculoskeletal pain. Sleep quality Craniocervical pressures and cervical spine alignment are height-specific. Any changes can affect an individual's sleep quality. Height Cervical alignment can become significantly impacted by the shape and height of the pillow. Pillow Comfort Importance Trying to find the right pillow will require trial and error. The basics to consider include: - One sign that it’s time for a new pillow is waking up with pain.
- Age of current pillows. The recommendation is they should be replaced every year or two. This depends on the stuffing/material used as different types wear down quicker.
- If problems are getting comfortable and being able to fall asleep.
- Constantly readjusting or fluffing the pillow/s.
- The pillow has become lumpy or lost its shape.
- It is flat with no cervical support or, too high placing the head in a forward tilt.
- A new pillow to consider are those that control temperature.
- Cooling pillows are made to prevent heat retention. If a warm/hot pillow is keeping you up at night.
Temperature affects sleep quality. - Tossing and turning all night means loss of sleep.
- The frustrating, angry, shifting movements can aggravate back and neck pain/issues.
- Consider bed linens and pillowcases that cool the body.
Pillow Types Today's pillows are made from a variety of materials. Learning about the different kinds of materials can help make an educated choice. - Choose a retailer or brand that offers a guarantee or fair return/exchange program.
- If the pillow isn’t right, you can return it and try another type.
Memory Foam - This material is polyurethane that has been combined with certain chemicals to make it viscoelastic.
- These pillows return to their shape, can stretch and conform to the curves of the body.
- Different kinds of memory foam include Open cell, Egg crate, and Gel.
- They will mold to the contour of the spine, helping with misalignments.
Down Pillows and Down Alternative/polyfill - These pillows are generally softer.
- They are made from actual down feathers or a non-allergic synthetic alternative that feels like real down.
- There is not a great deal of firmness, but they are a good option because they are soft and workable.
Latex - These can be natural or synthetic latex, also known as rubber pillows.
- They offer soft cushioning and proper support.
- The latex is generally shredded, meaning it can be customized with more or less filling depending on the individual's needs.
Combo style - There are combination pillows that could have a foam core with down around it for comfort and support.
- Gel cores are common, specifically in cooling pillows.
How to Choose Tips and things to keep in mind include: - Does it conform to the shape of your neck and spine?
- How soft is it?
- Is the pillow stiff?
- Is it too high?
Remember the importance of sleeping positions. Back, side, or stomach. Pillows that match an individual's sleeping position criteria: - Back sleepers are recommended to use a medium-thick pillow. This keeps the head, neck, and spine properly aligned.
- Side sleepers are recommended to use a slightly thicker, firmer pillow for proper alignment.
- Stomach sleepers are a challenge because of the strain placed on the pelvis and lower back. An almost flat pillow is recommended.
Shopping - If possible, try out the pillow before buying it.
- Most stores will allow this, and some companies take it further.
- For example, The Sleep Number company offers a service called PillowFit.
- This is an online quiz along with a personalized process in their stores.
- The process helps choose a pillow based on individual support preferences and sleep position for the best spinal alignment.
- Customizable or adjustable pillows are another option. These pillows allow the individual to change the amount of filling to fit their needs.
- Research, personal preference, and advice from a doctor and or chiropractor will help find the pillow that is right for you.
- A third of an individual's life is spent in bed, make it as comfortable as possible.
Sleep Body Composition Importance Not getting enough sleep makes it difficult to gain muscle. - Not getting enough sleep means that the body experiences less short wave sleep, affecting the body's ability to secrete Growth Hormone and develop muscle.
- Testosterone is negatively affected by lack of sleep.
- Not enough sleep increases cortisol levels, impairing muscle development.
Not getting enough sleep makes it difficult to lose fat. - Irregular sleep throws off the body's ghrelin/leptin cycles, causing hunger.
- Not getting enough sleep has been linked to eating more.
- Not getting enough sleep can cause reductions in the body's Basal Metabolic Rate, reducing total energy output.
- Tiredness reduces spontaneous movements.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References “Effect of sleep posture on neck muscle activity.” Journal of Physical Therapy. June 2017. https://pubmed.ncbi.nlm.nih.gov/28626314/ “Effect of pillow height on the biomechanics of the head-neck complex: investigation of the craniocervical pressure and cervical spine alignment.” PeerJ. August 2016. https://pubmed.ncbi.nlm.nih.gov/27635354/ “How Often Should You Replace Your Pillows?” Sleep Foundation, Seattle, WA. https://www.sleepfoundation.org/bedding-information/how-often-should-you-replace-your-pillows “Improving the quality of sleep with an optimal pillow: a randomized, comparative study.” Tohoku Journal of Experimental Medicine. July 2014. https://pubmed.ncbi.nlm.nih.gov/25008402/ “The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: A systematic review and meta-analysis.” Clinical Biomechanics. May 2021. https://pubmed.ncbi.nlm.nih.gov/33895703/ Okamoto-Mizuno, Kazue, and Koh Mizuno. “Effects of thermal environment on sleep and circadian rhythm.” Journal of physiological anthropology vol. 31,1 14. 31 May. 2012, doi:10.1186/1880-6805-31-14
Many individuals will be looking up at the fireworks this 4th of July weekend. A word of caution when keeping the neck in one position for too long can cause neck discomfort and/or pain. Neck discomfort and pain can cause significant disruption with everyday activities. The neck is an area that is constantly in motion. Keeping it in one position for an extended period can cause damage/injury and spinal misalignment. Although neck pain often resolves on its own in a few days. However, it can lead to headaches or an inability to concentrate, affecting an individual's quality of life. Here are some potential causes and remedies for decreasing neck discomfort and pain. Keeping The Neck In One Position For Too Long Can Cause - Mechanical issues and imbalances in the upper spine, known as the cervical spine
- Muscle tension
- Muscle strain
- Spinal misalignment
- Poor posture
- Sleeping problems
- Injury or trauma to the neck from the force and weight
- Chronic neck misalignment
If symptoms come on suddenly, are severe, or result in neurological issues like severe shooting pain, tingling, numbness, or sudden loss of arm strength, seek medical attention immediately. Treatment When the neck is strained or out of alignment, it disrupts nerve circulation integrity. Spinal misalignment is subtle in nature and can be difficult to detect without a professional examination. A chiropractor is trained to recognize any underlying issues to reset/realign the entire spine to optimal form. They will assess, guide, and treat the issue/s specific to the individual's needs. Once the nerves are working uninhibited, a chiropractor can recommend neck exercises, stretches, and more to strengthen and prevent neck problems. When spinal alignment is restored, the body will begin to operate at full potential. Meal Prep to Success For individuals that want to eat less and change eating habits, change up the approach. Meal prepping is a healthy habit that many have had success with because it helps achieve sustainable outcomes in weight loss. Every meal plan will vary for everyone. - First, individuals have different health goals.
- Second, everyone has a different approach to their diet choices. For example, an individual might want to go low-carb and goes with the ketogenic diet. In comparison, some individuals are comfortable planning a week in advance and freezing labeled plastic containers.
Regardless of goals, dietary, or fitness preferences, a workable meal plan is recommended. The ultimate goal is to prevent feeling overwhelmed about planning the next healthy meal and resort to a junk food meal. To steer clear of unhealthy food choices and achieve a healthy body composition, here is a real-world tip to create and stick to a healthy meal plan. Have a well-stocked fridge and pantry Keeping to a meal plan is easier with a well-stocked fridge and pantry. Ensure to keep a list of essential groceries whenever going to the store to ensure plenty. This list of staples includes: - Eggs
- A favorite protein
- Whole grains
- Yogurt
- Healthy oils
- Herbs and spices
- Butter
- Leafy greens
- Beans
Having these ingredients ready to go means a healthy meal can be quickly put together when short on time. Be realistic and make room for crazy days You don’t have to come up with a seven-day weekly meal plan. It is important to change up the routine, so boredom doesn't set in. Before planning and prepping several meals, double-check the calendar. Allow yourself some slack. This could be one or two lunches or dinners in a week just in case something comes up. If batch cooking, even schedule days for leftovers for that extra flexibility. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References BMJ. 2017 Advances in the diagnosis and management of neck pain. Available at: https://pubmed.ncbi.nlm.nih.gov/28807894/ Mayo Clin Proc. 2015. Epidemiology, diagnosis, and treatment of neck pain. Available at: https://pubmed.ncbi.nlm.nih.gov/25659245/ Open Orthop J. 2016. A Qualitative Description of Chronic Neck Pain has Implications for Outcome Assessment and Classification. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5301418/ Phys Ther. 2018. A Mechanism-Based Approach to Physical Therapist Management of Pain. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6256939/
Chiropractic treatment is much more than just spinal adjustments. Regular chiropractic treatment stabilizes and keeps the body balanced. It provides individuals with the knowledge and tools to maintain optimal health and helps prevent musculoskeletal injuries. Treatment options and benefits that chiropractic care can provide includes: - Soft Tissue Manual Therapy
- Physical Therapy
- Therapeutic Exercise
- Therapeutic Stretches
- Spinal Traction
- Diet and Nutritional counseling
- Lifestyle Modification health coaching
The spine is what allows the body to maintain a stable, upright position. A strong spine combined with proper posture is essential to healthy mobility, An unhealthy spine can cause all kinds of issues. Recognizing the role the spine plays in overall health will help protect an individual's long-term quality of life. Chiropractic Support With chiropractic care, the objective is on spinal health. The spine is the basis for all other aspects of the body's health. When the spine is properly aligned, nerve energy/communication is optimized to support all the body's basic functions. Maintaining spinal alignment builds and strengthens the body's immune system to take on whatever comes its way. This includes: - Increases energy
- Increases productivity
- Clear thinking
- Improves biomechanics with regular movement
- Improved mood
- Improves sleep cycles
Chiropractic follows a specialized approach that is science-based and optimized for producing results. Chiropractic Treatment Options Chiropractic treatment activates the body's systems to function properly and at optimal levels. What to expect at a chiropractic clinic? It depends on the individual's symptoms, condition, and health goals. Spinal adjusting This is a common procedure used to begin the process of aligning the spine. However, different chiropractic techniques are needed to maintain the spine's alignment for long-term health. In the beginning, regular sessions will be required to get the spine aligned completely and then light maintenance whenever needed. Health coaching Understanding what is causing the spine to go out of alignment will significantly help manage and prevent issues and/or injuries. A chiropractor will also discuss lifestyle/activity modification to help maintain optimal health. This includes: - Posture education
- Exercise guidance
- Stress management techniques
- Sleep guidance
Soft tissue massage Sore, stiff, and inflexible tissues are common with spinal misalignment. These areas are specifically addressed with targeted massage to reinforce the spinal alignment. Exercise/stretching program A chiropractor can recommend exercises for strengthening and stretching the muscles. This will optimize spinal alignment and the overall health of an individual. Health Potential Improving health through chiropractic is a safe and natural process. They will address the root issues with integrity to help individuals feel their best on every level. Contact Injury Medical Chiropractic and Functional Medicine Clinic today and see the possibilities. Diet Changes Two main forms of intervention include diet and exercise. Both contribute to reducing total cholesterol levels. When intervention is early it can be easier for the individual. But individuals can still reduce cholesterol levels at any stage of life or any stage of their fitness journey. Simple adjustments mean diet modification and the addition of aerobic exercise, and/or strength training. A healthy diet emphasizes healthy fats in moderation and the minimization of foods that contribute to a high triglyceride count. Two diets that can help are the Mediterranean diet and the DASH Diet. Both diets recommend a high intake of: - Fruits
- Vegetables
- Whole grains
- Fat-free dairy products
- Vegetable oils
- Seeds
- Nuts
- Lean proteins like salmon or chicken breast
One example of an optimal snack is avocado toast on whole wheat bread: delicious, and nutritious. It is important to remember that diet and exercise changes vary depending on an individual's age and medical history. Be sure to consult with a healthcare provider before beginning a diet or adding lifestyle adjustments. Disclaimer The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico References Beaudette, Shawn M et al. “Discriminating spatiotemporal movement strategies during spine flexion-extension in healthy individuals.” The spine journal: official journal of the North American Spine Society vol. 19,7 (2019): 1264-1275. doi:10.1016/j.spinee.2019.02.002 Widmer, Jonas et al. “Kinematics of the Spine Under Healthy and Degenerative Conditions: A Systematic Review.” Annals of biomedical engineering vol. 47,7 (2019): 1491-1522. doi:10.1007/s10439-019-02252-x Mobility and Independence: Special Health Report. Boston, MA: Harvard Medical School; 2014. Accessed May 12, 2017.
Self-cracking and popping the spine can feel good but should it be done without professional/chiropractic assistance? We’ve all done it getting up from bed or the couch, lean back, and wait for the sound of the spine cracking/popping. Some even have a friend help pop the spine to get that satisfying feeling. There are proper stretching techniques to follow, but cracking the spine without professional help is not recommended as it could lead to problems or worsen any underlying spinal issues. Sounds Self cracking, popping the spine refers to the sounds the neck or back make with certain movements. The joints in the spine contain fluid and gas. When the body moves, stretches can create cracking popping sounds as different pressures are exerted. The sound is known as joint cavitation, is the normal exchange of gases like oxygen, nitrogen, and carbon dioxide around the joints. Spaces form in the synovial fluid that surrounds the joints. These spaces make an audible sound when the pressure changes/cavitation causing the gases to be released. The gases are naturally present in the body. A doctor of chiropractic mobilizes the joints very carefully through adjustments using their hands or specific instruments to increase the spine's range of motion and stability. When adjustments and manipulations are not performed by a professional, problems can happen, that can include: - Loss of strength
- Soft tissue swelling
- Muscle spasms
When it’s done properly and safely injuries are prevented and any issues like swelling and tightness around the neck and spine are also avoided. Movements and Adjustments Self-cracking performed incorrectly can lead to excessive force bringing the joints to excessive ranges of motion that can potentially cause injury. Individuals need to be careful even when self-cracking as the spine can make sounds for other reasons. - Age-related arthritis can generate a crunching type of sound when moving known as crepitus
- A ligament or tendon can rub over a bone or bone spur, creating different sounds
- These sounds are usually not problematic, but when they are consistent with certain movements they could cause inflammation and/or pain.
Chiropractic Professional Adjustments The primary reasons most individuals seek chiropractic help are for problems, like pain, tightness, and weakness. Individuals can voluntarily see a chiropractor or they could be referred to one by a different doctor. Doctors routinely work with chiropractors to help patients recover from musculoskeletal injuries and conditions. A chiropractor performs manipulations in a safe, controlled manner. They are familiar with the sounds that the joints make and know they are safe. They usually have a multidisciplinary team that is involved in the management of various musculoskeletal conditions. Why chiropractic care is so helpful? All doctors of chiropractic are trained to diagnose and treat neuro-musculoskeletal conditions. During the diagnosis, the chiropractor will go through the individual's medical history and conduct a physical exam to determine what treatment plan is best for the individual and their injury or condition. Many are now flocking to chiropractic care to avoid taking pain medications. Scientific evidence supports the health benefits of adjustments for various types of musculoskeletal pain, as well as to improve function and mobility It is also recommended to work with a chiropractor in addition to other health professionals, like orthopedic specialists and physical therapists. They can help decrease pain, provide increased mobility and stability. If there is a constant need to self crack the back, or are having other issues with pain and tightness, talk with a doctor to see if chiropractic adjustments and manipulation will help. This will ensure that the right diagnosis is made and will help to create the optimal treatment plan to develop a stronger healthier body. Relationship between the muscles and the immune system Increasing muscle mass is a recommended way to improve body composition and increase immune system function. Research shows senior adults with a higher skeletal muscle mass have an increased number of immune cells in the blood. This indicates that the muscles and the immune system are connected. When working out myokines or hormone-type proteins are released that strengthen the immune system to help protect and fight diseases. Regular exercise with moderate intensity increases the release of T lymphocytes/T cells improving the body's immunity. Regular exercise also helps reduce the risk of developing chronic diseases like: - Type 2 diabetes
- Obesity
- Different types of cancer
- Cardiovascular diseases
Improved body composition with regular exercise and a well-balanced diet helps maintain a healthy proportion of muscle and fat mass. The more developed the body's muscle mass becomes strengthens the immune system and lowers the risk of diseases and various health conditions. Disclaimer The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico References “The audible release associated with joint manipulation.” Journal of Manipulative and Physiological Therapeutics. MarApril 1995. https://pubmed.ncbi.nlm.nih.gov/7790795/#:~:text=Data%20synthesis%3A%20The%20audible%20release,released%20into%20the%20joint%20cavity. “The Prevalence, Patterns, and Predictors of Chiropractic Use Among US Adults: Results From the 2012 National Health Interview Survey.” Spine. Dec 2017. https://pubmed.ncbi.nlm.nih.gov/28459779/ “Chiropractic Use in the Medicare Population: Prevalence, Patterns, and Associations With 1-Year Changes in Health and Satisfaction With Care.” Journal of Manipulative and Physiological Therapeutics. Oct 2014. https://www.sciencedirect.com/science/article/pii/S0161475414001444
High-impact labor jobs can cause back pain, as well as jobs that require sitting all day. Nowadays, everyone is at risk of developing some form of back pain at their place of work. Here are a few tips for avoiding back injuries at work. It does not matter what an individual does for a living, or how it is done. Sitting, standing, lifting, bending, twisting, reaching, pulling, and pushing, all can have a negative impact on the spine's health and the muscles in the back. According to the Occupational Safety and Health Administration or OSHA, work-related musculoskeletal disorders are a common reason for missing work or restricting work time. Back pain and injury prevention/avoiding is the goal along with seeking the proper treatment as soon as possible. The Risk for Back Pain Work-related musculoskeletal disorders that affect the spine are a worldwide problem. The World Health Organization has stated in the United States that there is an estimated 149 million workdays lost every year because of back pain, with total costs estimated to be around 100-200 billion a year. And the World Health Organization identified low back pain as the leading cause of disability in the world. The National Institute for Occupations Safety and Health, which is a division of the CDC, listed five primary risk conditions for work-related musculoskeletal disorders: - Regularly lifting of objects
- Regular exposure to whole-body vibration like using a jackhammer or driving a forklift
- Regular reaching overhead work
- Working with the spine in a chronic flexion position
- Repetitive work/tasks
Office Back Pain Individuals that stare at screens most of the day means their spines are at risk for cervical spinal flexion. This can lead to neck, shoulder, and upper back pain. And sitting for long bouts of time with poor posture adds tremendous pressure and weight on the low back. When the body is seated for a long time, the body is not utilizing its core abdominal muscles and back muscles that keep the body and foundation strong and flexible. The more these muscles are under-utilized the more the body begins to fall into the vicious cycle of slouching, slumping, poor posture, and increased stress on the back muscles. Avoiding Back Injury With advancements in medicine, there are solutions for relieving pain and getting an individual back to regular work activity. Basic ways for avoiding injuries and keeping the spine healthy. - Lifting with the legs and not the back
- Maintaining healthy weight
- Healthy diet
- Stretching before physical activity and also during work will keep the muscles active and optimal circulation
- Overall physical fitness like taking a walk
- Knowing when to rest giving the body a break
- Focus on recovery during off-hours
Working with Spine Specialists If the pain is constant or there is a high possibility of an injury, see a medical professional. The correct diagnosis leads to the right treatment, which can include: - Rest
- Physical therapy
- Chiropractic
- Pain management
- Medication
- Injections
- Surgery
There is no one-size-fits-all approach. Every individual will have a personalized treatment plan. A multi-approach is recommended, and the most therapeutic for long-term benefits. One treatment option to be very cautious about is opioids. A review in BMJ suggests opioids do not help individuals get back to work faster, and pain control is only short-term. Back pain inflammation is better addressed through anti-inflammatory medication, physical therapy, and exercise. If pain or a back problem currently exists, see a doctor, chiropractor, or spine specialist and find out about treatment options and avoiding back problems. How Aging Affects the Body The body's muscles are constantly being broken down and repaired. When the muscles are used, microscopic tears happen from the regular wear and tear. This means rebuilding those tears with protein. However, as the body gets older, it stops rebuilding the muscles as efficiently. With time, there is a reduction in overall muscle mass and strength. That loss can come from a combination of factors including: - Hormone changes - for example, testosterone gradually decreases
- Physical inactivity
- Comorbid conditions like cardiovascular disease, diabetes, and cancer
But this reduction in muscle mass doesn’t just happen to the elderly. Research has shown that strength and development in an individual's 20s peaks and begins to plateau in their 30s. For many, decreased strength translates to being less active, and routine activities become more difficult to execute. Inactivity means fewer calories burned, muscle development decrease, and negative changes to body composition including muscle loss, and percent body fat increase. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References “Work-Related Musculoskeletal Disorders & Ergonomics.” Centers for Disease Control and Prevention, Atlanta, GA. https://www.cdc.gov/workplacehealthpromotion/health-strategies/musculoskeletal-disorders/index.html OSHA Technical Manual, Section VII, Chapter 1: Back Disorders and Injuries. Occupational Safety and Health Administration, Washington, DC. https://www.osha.gov/dts/osta/otm/otm_vii/otm_vii_1.html#3 “Cervical spine joint loading with neck flexion.” Ergonomics. January 2020. https://pubmed.ncbi.nlm.nih.gov/31594480/ “Back to Health.” Safety & Health. The National Safety Council, Itasca, IL. https://www.safetyandhealthmagazine.com/articles/18897-back-to-health
Chiropractic prevention for degenerative disc disease. In between the bones of the spine or the vertebrae are the protective shock-absorbing intervertebral discs. These protective cushions naturally begin wearing down or degenerating as the body ages. The common term for this is degenerative disc disease or DDD. It is not a disease, but the body's natural aging process. The reason it is called degenerative disc disease is that it is a condition of the spine with deteriorating effects. One of the things seen in degenerative disc disease and aging of the spine is that the soft disc, made up of a vast amount of water, slowly begins to dry out and dehydrate. The protein/sugar that is within the disc begins to dry out and that starts a degenerative domino effect along with tearing of the outside rings of the disc. Causes and Risk Factors The most common cause of disc degeneration is aging. With age comes the loss of fluids/water. This means the discs get thinner and provide less protection. The shock absorbers don’t absorb weight, impact, pressure like they used to. However, disc degeneration does not always occur later in life. Genetics can be a catalyst for development when young. Individual environment vs. genetics - Stresses
- Strains
- Wear
- Tear
- Discs dry out
- Rings crack or tear
If involved in an occupation that requires heavy lifting, twisting, and bending, this can generate disc damage, but physical stressors do not automatically enhance disc erosion. An individual can do this type of work their entire life and not experience problems. It depends on the environment and the overall health of the individual that can be assessed through chiropractic prevention and body composition analysis. Chiropractic Prevention and Preserving The Discs Individuals need training on proper body posture and body mechanics. A major contributing factor that increases the risk of nerve, spine/back pain due to disc damage. The back/spine should be moved like a crane. This means not bending over at the waist, but squatting down with the hips and knees when lifting an object. Not everything can be done this way, but if an individual can eliminate too much bending at the waist, it will definitely help. Do not neglect the core muscles. Core exercises will maintain the muscles around the waist, which also strengthens the rest of the body. All the muscles front, back, around the trunk, hips, and knees to the chest are all the core muscles. Healthy Weight Less Spinal Stress Beyond physical stressors, another important factor in preventing degenerative disc disease is maintaining a proper weight. Society has adapted more and more to a sedentary lifestyle. And home quarantine means being more sedentary. Emotional factors like: - Boredom
- Anxiety
- Depression
- Fatigue
This can cause excessive junk food consumption and rapid weight gain. Lifestyle Adjustments Health Coaching Implementing a preventive lifestyle to prevent degenerative damage is challenging. Everyone really should try to live as healthy a lifestyle they can. Education and training Continual education on slowing disc degeneration is essential. This is what chiropractic prevention focuses on. Then an individual can begin implementing various tools for avoiding weight gain and learn proper posture and lifting. Quitting smoking Smoking accelerates the aging process by drying out the tissue, especially the spinal discs. It is known as desiccation and is why smoking is a major risk factor for degenerative disc disease. Disc stress Anything that stresses the discs for any amount of time can generate pain. For example, standing too long even carefully standing straight can induce discomfort and pain. Sitting can help, but caution needs to be observed. Sitting too long places more pressure on the low back than when standing. There must be a balance between sitting and standing. Experts suggest getting up and moving every 20 to 30 minutes. This is a perfect time to get up and do in-home walking exercises, physical chores, anything that gets the body up and moving around. Stretching Regular bending and stretching need to become a natural reflex. When the body begins to feel sore, stretch out the area. The good news is that everyone, even those with a genetic predisposition to greater disc loss or fusion, there are options for slowing down and minimizing disc damage. Maintaining a healthy weight, strengthening the core, and learning proper techniques for lifting for work, exercise, or sports will all help. If diagnosed with disc degeneration, talk to a doctor, physical therapist about developing a chiropractic prevention treatment plan. They’ll be able to develop a program specifically designed to help. Human Immune System The immune system is highly complex and essential in maintaining optimal health. The main function of this system is to neutralize pathogenic microorganisms like bacteria that get into the body and affect the body's homeostasis, eliminate any harmful substances from the environment, and fight the body’s own cells that can cause illnesses like cancer. The defense system consists of innate and adaptive immune processes. The innate system includes exterior defenses like the: Any organisms that get past the first line of defense, have to face the adaptive system, which is made up of T and B cells. The adaptive immune system is a learning defense that constantly adapts and evolves to be able to identify changes in pathogens that mutate over time. Together, these systems provide a fortified resistance to any long-term survival of infectious agents in the body. Healthy lifestyle adjustments can help strengthen and boost these systems working to keep the body safe. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Mayo Clinic. (May 11, 2020.) “Packing on pounds during COVID-19 and how to turn it around.” https://newsnetwork.mayoclinic.org/discussion/packing-on-pounds-during-covid-19-and-how-to-turn-it-around/
Remote working and learning have changed the way we operate, but too much sitting and no physical activity is the perfect set up for back pain. Here are a few tips for spine friendly remote working and learning. Spine-health is just as important working or learning remotely, if not more so because it is easy to fall into bad posture habits that will affect the spine. Poor home working/learning habits can cause upper and lower back pain that could become chronic. Individuals become too comfortable making the home working environment a damaging experience on spinal health. For chiropractors, the pandemic brought an influx of individuals of all ages with upper, middle, and lower back pain. This was caused by poor posture when video conferencing on the couch, slouching at the table and sitting for way too long, and never getting up and moving around. Children tend to present with pain and aches on the side of the spine versus pain directly centered. This is from side slouching, often when staring at the computer monitor. Adults, especially over 40 complained of pain and stiffness in the upper and lower back. Herniated discs, degenerative disc disease, and sciatica risks increase as bad habits continue and do not improve. However, this can all be helped with a little exercise, work/school space optimization, and forming healthy work and schooling from home habits. Stretching Out When working/schooling remotely, there’s a tendency to be more sedentary. Individuals need to learn to take time to stretch out and keep the body limber. It is easy to use breaks to scroll through social media or binge on movies, videos, etc. This can still be accomplished, but stretch out and move around while taking breaks. An exercise program of stretching daily during the workday and endurance training twice a week will help reduce back pain and increase flexion. Results vary for everyone and the type of stretching exercises they are performing. Core Exercises Core exercises are a perfect way to work out muscle stress and back pain resulting from poor posture. Slumped over a computer can place significant stress on the trapezius muscle causing the muscle to knot up and tighten. The trapezius muscle is crucial to neck and shoulder movement and helps stabilize the shoulder blades. Trapezius stretch with band - Holding an elastic band between the hands, place the band at the back of the skull.
- Slowly tilt the head back to its full range of motion as the resistance is felt.
- Return the head back to the neutral position maintaining alignment with the spine.
- Repeat ten times
- Choose 2 items of equal weight such as 2 books, 2 quarts of water, or 2 hand weights, and hold one item in each hand.
- Position keeping hands near your sides
- Slowly raise up and shrug your shoulders for several seconds
- Gently release shoulder shrug and bring back arms to neutral
- Repeat for 10 reps
Posture Proper posture is a learned process that requires practice. Using a mirror to check posture can help maintain proper posture while seated when working/schooling. Self-assessing posture correctly is important and viewing oneself in a mirror is an easy way to figure out what adjustments are needed. Questions to ask oneself while self-assessing include: - Is the head far too forward?
- Is there slouching?
- Are the shoulders curling/rounding around the body?
Posture tips when seated: - Keep the feet flat on the floor or on a footrest
- If in the habit of crossing ankles and knees change position often
- Position the back against the chair. If the spine does not align with the chair use a cushion or backrest
- Position knees at hip height or a little lower
- Maintain some space between the back of the knees and the chair’s edge
- Look straight ahead but make sure the neck is comfortable
- Position forearms parallel to the floor
- Maintain relaxed shoulders
Adjust the Light When lighting is not optimal there can be a tendency to strain forward in various positions. This can cause excessive stress and inflammation to the upper spine area. Natural ambient lighting is recommended. In general, the lighting set-up should be adjusted to easily see the screen without causing glare or any type of discomfort to the eyes. Take a Walk A daily routine that will support spine health is to take walk breaks every half hour for a few minutes. If every half hour is not doable then take a 5 or 10-minute break to walk around and stretch every hour. It is important not to remain seated for too long. Remember the body was meant to move and be active. Optimization Work Station Using ergonomic office furniture for home use can help prevent the development of unhealthy posture along with the development of further musculoskeletal issues. Laptops are great for their portability and ability to work-from-anywhere. However, actually placing them on your lap and working on them for too long will cause back and neck strain. It is difficult to position the keyboard and screen for maintaining a proper line of sight and hand position. The most spine-healthy way to work on a laptop is to position the screen at eye level with the keyboard level with slightly extended hands. A recommended long-term solution is using a screen and keyboard that can be adjusted. One type of computer set up is an iPad positioned at eye-level with a stand and a wireless external keyboard/mouse on a table or desk. A lot of money does not have to be spent on the setup. Books or boxes laying around the house can be used to prop up the screen to the proper height. The goal is when working/schooling remotely is to ensure the body is not hunched over, bent, or straining forward and to maintain proper posture with optimal spinal alignment. There are unique spinal health challenges when working/learning remotely. However, they can be avoided with a little planning and small adjustments. Taking time to stretch, do a little exercise, walk around the house, have adequate lighting, and making some ergonomic desk, chair, and computer changes that will help maintain a healthy spine. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Moretti A, Menna F, Aulicino M, Paoletta M, Liguori S, Iolascon G. Characterization of Home Working Population during COVID-19 Emergency: A Cross-Sectional Analysis. Int J Environ Res Public Health. 2020;17(17):6284. Published 2020 Aug 28. doi:10.3390/ijerph17176284
Few individuals realize they have problems with their feet. Flat feet can cause anterior or posterior pelvic tilt. This is a condition where the pelvis tilts too far forward or too far backward. Individuals can go through their entire life without realizing they have some type of foot issue. This can cause poor support in the lumbar spine generating back problems and chronic illness. The problem with foot issues is that it can set-up a chain of physiological deficiencies. This can include: Many accept these health issues as part of their normal physiology. However, flat-feet and other related musculoskeletal issues can be identified and corrected with proper support. Custom Foot Orthotics for the foot issue/s and chiropractic alignment for the whole-body. Based on the assessment of the spinal curvature and posture of the individual, a chiropractor will be able to determine to what degree the pelvic tilt and foot problem/s need to be corrected. Foot Orthotic Support How orthotics function to promote proper posture and alleviate back pain works like this. - First, immediate support to the feet that are weakened, unbalanced, and lack physiological strength is provided. This generates proper posture and balance all the way up the spine.
- Second, the feet are able to remodel themselves over time as they become accustomed to the new support.
Pelvic Tilt Identification Chiropractors utilize orthotics when correcting anterior or posterior pelvic tilt. This is because the conditions are the direct result of a poor/weakened foundation. When there is little or no natural arch of the foot there is no support for the: The lower body needs this support from these various muscle groups with many in the lower back. This causes strain on these muscles and causes pelvic and potential spinal misalignment. Depending on the progress of the tilt/misalignment and posture, will aid a chiropractor to determine the best treatment approach. Rebuilding Chiropractic adjustments will be able to restore the lumbar support that was weakened or lost from foot issues. A chiropractor will go to the source or root of the problem. Foot orthotics can be a primary tool for re-training the feet for proper support. These orthotics are custom modeled to an individual’s feet. This promotes spinal and pelvic wellness combined with the right amount of support required for each foot. Over time, and as the feet remodel themselves the custom orthotics can also be remodeled allowing for continuous improvement. With time it’s possible for many to accomplish the restoration of the body's musculoskeletal health. These include: - Strengthened foot arches
- Stress and muscle tension alleviation
- A re-trained proper lower back support
- Restoration of proper spinal curvature
- Correct and retrain anterior/posterior pelvic tilting habits
Custom Foot Orthotics Foot orthotics require no effort. An individual just puts them in their footwear and done. The orthotics do the work for the individual when standing, walking, or running. If diagnosed with a pelvic tilt condition or are unsure if there is a tilt, contact a chiropractor about the benefits of foot orthotics. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Betsch, Marcel, et al. “Influence of foot positions on the spine and pelvis.” Arthritis care & research vol. 63,12 (2011): 1758-65. doi:10.1002/acr.20601
We all have our hobbies that we are passionate about, love doing, and could see turning into a second career. However, certain hobbies can generate stress on the spine. This often leads to a decrease in being able to participate in these activities, which can lead to various health issues. Maintaining the body's physical fitness and keeping the spine healthy is key to being able to continue without neck or back pain. Hobbies are an important part of life. Individuals need to enjoy what they love from sports activities to music to arts and craft projects. Having activities/hobbies help: - Boost mental health
- Relieve stress
- Lower blood pressure
- Promotes weight loss
- Meditative qualities
Here’s how to make sure the hobbies/activities are fun and safe. Protecting the Neck Poor posture is one of the leading causes of neck and back pain. Looking down or being in a standing/sitting hunched position regularly increases the load/stress on the neck increasing the chances for strain, injury, headaches, and chronic pain. In the neutral position, the skull weighs around 10-12 pounds. When leaning the head forward weight increases from let's say 27 pounds at a 15-degree angle to 60 pounds at a 60-degree angle. The strain on the cervical vertebrae, joints, and muscles can be immense. A good example is text-neck. This has become a normal thing when using a smartphone, gaming, or other similar activities. Studies suggest that the average individual spends three to five hours a day on a smartphone or tablet. This means three to five hours of extra weight on the cervical spine. Engaging in a hobby that requires an individual to look down constantly in a similar fashion can lead to serious and chronic neck pain along with other cervical issues. Individuals are spending more time at home and getting more serious about their hobbies. This is fantastic, however, these individuals need to take time to stretch out, and get some physical activity into their hobby routine. Just like taking frequent walk-around, stretch out at work breaks, so to do hobbyists need to step back from their projects to keep a healthy balance. The position of the neck and the way it is held for activities like: - Sewing
- Carpentry
- Gardening
- Painting
- Pottery
- Knitting
- Music
Hobbies like this can increase the risk of neck pain, so the key is prevention, paying attention to head posture every now and again, and taking stretching breaks. Proper Posture Makes a Difference Many individuals stand and sit when working on their hobbies. This is quite common and is encouraged when doing these absorbing activities. But being immersed in these activities, most forget to check their posture when doing so. This is what leads to problems that at first are shrugged off as just soreness. Eventually, the individual begins to engage in bad/awkward posture habits that avoid the pain and think this will help. This worsens the problems and promotes further strain/injury. Leaning, bending, reaching, and twisting curves the spine increasing the load and stress. Performing these actions over and over for extended periods means: - Strain
- Low back pain
- Muscle spasms
- Sciatica
- Leg pain
- Foot pain
Slouching is another posture problem that increases the likelihood of lower back pain. Slouching causes gaps between the lower back vertebrae. This stresses the facet joints or the connections between the vertebrae. The soft tissues elongate/stretch and lengthen like muscles and connective tissue. What elongation does is: - Cause the tissues to attempt to snap back to the original shape. This can cause painful spasms.
- Muscles that are constantly elongated become weaker with time.
The longer an individual sits, stands, and slouches impacts the body's health negatively, leading to a chain of health problems. Maintaining proper posture and keeping the spine straight minimizes the strain on muscles and the vertebrae. Prevent pain and discomfort. Ergonomics at the House Ergonomic stressors include: - The force/s required to perform and complete a physical chore/task.
- Adopted static and awkward working postures to complete task/s
- The repetitiveness of the task/s
Any of these factors or combination places a higher risk for discomfort, pain, and injury. The immediate surroundings like the bench, work area, craft room, etc. and how the individual moves or does not move, and interacts in these areas is the focus of ergonomics. Proper ergonomics will help protect the spine, as well as the rest of the body. Improper ergonomics can cause damage like muscle strain, repetitive movements, and incorrect posture. Taking a look at the hobby workspace the ergonomics, and making any necessary adjustments can help prevent strain/injury. Proper seating Make sure the right type of chair, stool, bench, etc is being utilized. Adjustable types that have neck and lower back support are the way to go. Make sure the base is stable, the seat is comfortable and adjustable. Backrests and armrests can help maintain proper posture. Correct table/desk/workstation height Various drafting tables and lap desks have adjustable surfaces to adjust the height for working with a proper ergonomic posture. If the work surface is not adjustable adjust the chair or make adjustments as needed. The hips should be higher than the knees to take the strain off the sacrum and lower back. The upper back should be straight, with the shoulder blades together creating a supportive platform for the neck and head. Tools Using the best tools for working and organization will help avoid injuries and constant awkward positions like leaning/reaching over and around the workspace. Look for tools that can be adjusted to different heights, resistance levels, etc. depending on what is needed and what will reduce any strain. Vision If an individual needs to lean in to get a closer look then vision could be the problem. If an individual wears glasses it could be time for a check-up. Or if an individual does not wear glasses, it could be time to see an optometrist. Non-prescription magnifiers could be the answer. Stretching Regularly Working too long in one position can be detrimental to overall health. It is very understandable when individuals get into the zone, working on something creative, and not wanting to stop the flow. However, frequent breaks are vital. Stretching regularly and getting up to move around is key to staying healthy. Neck Stretch - Stretch the neck by turning the head from side to side in a gentle fashion.
- Tip the head to each side so the ear almost touches the shoulder.
- Lower the head so that the chin almost touches the chest.
- Turn the to look diagonally down at the armpit. This stretches the trapezius and levator scapulae muscles.
- Hold the stretches for 10-15 seconds.
- Always perform slowly and gently.
Lower Back Stretch 15 minutes a day of stretches will maintain the health of the spine. If pain or discomfort becomes frequent or unmanageable, seek professional help. Physical therapists and chiropractors are trained in orthopedic issues and ergonomics without prescription. Call a doctor or physical therapist to find out if treatment is necessary. Following these guidelines can help keep hobbies fun and without pain. 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*
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: Spinal Terminology Number of Vertebrae Area of Body Abbreviation Cervical 7 Neck C1-C7 Thoracic 12 Chest T1-T12 Lumbar 5-6 Low back L1-L5 Sacrum 5 fused vertebrae Pelvis S1-S5 Coccyx 3 Tailbone None 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. - Vertebral Body
- Spinous Process
- Transverse Facet
- Pedicle
- Foramen
- Lamina
- 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: Protection Spinal CordInternal Organs Attachment LigamentsMusclesTendons Support Structure HeadShouldersChestConnect Upper and Lower bodyBalance Mobility and Flexibility Extension - bending backwardFlexion - bending forwardSide bendingRotationCombination Other The bones produce red blood cellsStores minerals 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. 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*
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