PUSH-as-Rx ®™ Wellness Exercise & Fitness

Recovery and rehabilitation after spinal fusion surgery take time. Gentle yoga poses can help expedite recovery from spinal fusion surgery and are recommended in a rehabilitation program. The spine is the body's central support structure that allows the body to stand upright, bend, and stay balanced. However, an individual may need to have vertebrae fused to repair painful back problems. Spinal fusion is a surgical procedure that permanently connects/fuses two or more vertebrae into a single bone. The procedure is done to help:

• Correct a deformity
• Improve stability
• Reduce pain

At the beginning of the recovery process, the doctor may recommend light physical activity like walking. As the spine continues to heal, moderate exercise is essential for optimal recovery. Doctors are recommending gentle yoga to increase mobility, flexibility and regain strength.

Gentle Yoga and Spine Surgery Recovery

Yoga has become a way to stretch the body, exercise, promote physical and mental well-being. There are different styles of yoga, ranging from gentle stretching to advanced poses. Yoga focuses on stretching, coordination, and balance. When stretching the body, the range of motion is improved. Yoga also helps improve balance and increases strength to reduce the risk of falls and injuries. Gentle yoga after spinal fusion benefits include:

• Pain relief
• Stress reduction
• Improved mental health
• Increased flexibility and strength
• Improved balance
• Increase in energy levels

Gentle yoga after surgery focuses on an improved range of motion/coordination of the arms and legs with the torso. This allows the spine to safely flex, not become stiff, and avoid strain, leading to fuller activity.

When To Begin Yoga After Spinal Fusion?

A reduced range of motion and loss of muscle mass is expected in the weeks and months following surgery. The healthcare/rehabilitation team will address this through exercise and physical therapy once the doctor clears the individual to begin rehabilitation training. The doctor will use some form of diagnostic imaging to determine if the vertebrae have fully fused before giving the ok for exercise. Most individuals can begin light physical activity four to six weeks after the procedure. If the fusion surgery was fused in only one place, individuals could start gentle yoga poses within two to three months. For a multi-level fusion surgery, individuals may need to wait four to six months after the procedure before they can safely begin.

Yoga Recovery Program

It's essential to take it slow and steady when first beginning yoga after spinal fusion. As the body continues to heal, gradually add more challenging poses and stretches to the routine. This is a graduated recovery program separated into stages to help the individual build back strength and flexibility. In the first stages of recovery, gentle poses that have minimal effects on the spine are recommended. These include:

• Tadasana - Mountain pose
• Vrikshasana - Tree pose
• Dandasana - Staff pose

A few weeks to a month later, with the doctor's clearance, the individual can advance to poses that stretch/flex the spine a little more, including:

• Balasana - Child pose
• Virasana - Hero pose
• Phalakasana - Plank pose

Eventually, individuals can slowly increase the challenge further, with poses like:

Garudasana - Eagle pose
Gomukhasana - Cow Face pose
Vasisthasana - Side plank pose

It's crucial to listen to the body as a guide when moving through the poses, no matter what stage of recovery. The fusion needs time to heal and stabilize, so any poses that involve twisting movements and flexing should be avoided. Seek advice if there is confusion about how or whether or not to proceed. It is recommended to work with an experienced yoga teacher after spinal fusion. A knowledgeable instructor can guide with the poses, inform which poses to avoid and make modifications to get the most out of the gentle poses.

Body Composition

How Heat Affects Basal Metabolic Rate

Gender, height, and age influence Basal Metabolic Rate. These are factors individuals cannot control or change. However, individuals can increase the calories the body burns by regulating body temperature. Both the internal and external temperatures influence metabolic rate. The chemical reactions that contribute to metabolism happen more quickly if the temperature is higher, as the body works harder to restore normal temperature balance. For example, when a fever is present, the Basal Metabolic Rate will jump up to a much higher rate than usual to increase the speed of cellular metabolic reactions to combat the fever and get the body back to a healthy state. When it comes to external temperature, it's only prolonged exposure to heat that raises the Basal Metabolic Rate.

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

American Academy of Orthopedic Surgeons. (June 2018). "Spinal Fusion." https://orthoinfo.aaos.org/en/treatment/spinal-fusion/

Gillooly, James F, and Andrew P Allen. "Changes in body temperature influence the scaling of VO2max and aerobic scope in mammals." Biology letters vol. 3,1 (2007): 99-102. doi:10.1098/rsbl.2006.0576

National Center for Complementary and Integrative Health. (February 2020) "Yoga for Health: What the Science Says." https://www.nccih.nih.gov/health/providers/digest/yoga-for-health-science

National Center for Complementary and Integrative Health. (April 2021) "Yoga: What You Need to Know." https://www.nccih.nih.gov/health/yoga-what-you-need-to-know

Dr. Alex Jimenez sits down with Olympic Athlete Evonne Britton and discusses her journey and the steps on overcoming obstacles as a track athlete.

Go Evo Go

Trying to fit exercise into a busy day can be a struggle to find a 30–45-minute window. However, research has found that mini workouts and accumulated exercises over the day are as effective as one complete session. Studies show that short workout sessions take the place of one long workout by breaking up the routine into several small ones and are just as effective.

Time of Exercise 

According to the CDC and its Physical Activity Guidelines, adults should focus on a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise weekly, along with strength training at least two days per week. The workouts should focus on total-body targeting the major muscle groups. However, a long session can be broken up into several mini workouts to achieve the same benefits and achieve the same number of minutes.

Benefits of Mini Workouts

The benefits of short, multiple exercise sessions are that they provide increased flexibility in an individual's daily schedule, allowing them to focus on their health while navigating family, work, and other obligations. Performing mini-workouts throughout the day makes it easier to stay committed to an exercise program, experience the benefits, and achieve their health goals.

Increase Brain Health and Mood

• Shorter duration workouts save time, allow multiple forms of exercise into a single day, and improve neurological, physical, and psychological benefits.
• Performing an exercise as short as 3–5 minutes throughout the day can benefit the brain and mood.

Lower Blood Pressure

• A study compared the effects of short aerobic exercise sessions and continuous exercise on 24-hour ambulatory blood pressure.
• The study found that doing three 10-minute walks during the day morning, midday, and late afternoon lowered blood pressure more than doing one 30-minute walk in prehypertensive individuals.

Easier to Exercise

• Performing high-intensity workouts for a long time is not easy, even for seasoned athletes.
• This is why mini workout sessions appeal to fitness fans of all levels.
• Decreasing the time allows the individual to exercise at higher intensities.

Reduce the Stress of Working Out

• Incorporating shorter workouts can reduce the stress or fear that individuals have towards working out.
• When looking at fitness from this perspective, shortened workouts naturally become a part of the day that helps relieve stress.

Achieve Fitness Goals

• Shorter workouts allow individuals with busy schedules to focus on what they can perform in controlled sessions throughout the day without feeling overwhelmed by committing to an entire workout session.
• Mini workouts are easy to schedule, more sustainable to perform, and easier to commit to long-term.
• They allow for more focused and intensive exercise, especially when easily distracted.

Plan Ahead and Follow Through

The recommended way to accumulate a balance of strength, cardio, and mobility exercises throughout the day is to set up a plan. Find a routine that is enjoyable and not a chore, then set up the office space, work area, home to accommodate the exercises. For cardiovascular and strengthening benefits, an example of Tabata or HIIT workout.

• Five exercises.
• Two minutes on each exercise with a work-rest ratio of 30 seconds on, 30 seconds off.
• Depending on an individual's fitness level, the work-rest ratio can be modified.
• To improve mobility and strength, use weights or resistance bands.
• Focus on proper form.

Try shorter workouts for a quick burst of exercise:

• Pick two to three exercises like bicep curls, shoulder presses, bodyweight squats, calf raises, lunges, or planks.
• Set a watch for 3 minutes.
• Perform 30 seconds of one exercise.
• Switch to another exercise for 30 seconds.
• Alternate until the 3 minutes are up.

Body Composition

Bodyweight Workout 1

• Ten bodyweight squats.
• Ten pushups.
• Twenty jumping jacks.
• Twenty-second plank.
• Ten glute bridges.
• Twenty seconds of rest.
• Repeat as many times as possible in 10 minutes.

Bodyweight Workout 2

• Thirty seconds of bodyweight squats.
• Thirty seconds of jumping jacks or high knees.
• Thirty-second plank.
• Thirty seconds of rest.
• Repeat 4–5 times.

Yoga Stretching

• Child's Pose - 2–3 repetitions, hold for 20–30 seconds.
• Chair Pose - 10 repetitions.
• Cat-Cow - 10 repetitions.
• Downward Dog - 8 repetitions.
• Repeat as many rounds as possible for 10 minutes.

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

How much physical activity do adults need? (2015, June 4) cdc.gov/physicalactivity/basics/adults/

Mayo Clinic Staff. (2014, October 10). Depression and anxiety: Exercise eases symptoms mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

Mayo Clinic Staff. (2015, April 16). Exercise and stress: Get moving to manage stress mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

Walking for a healthy back. This simple form of exercise can:

• Trim the waistline.
• Elevate mood.
• Reduce the risk of chronic disease.
• Improve back health.

Chiropractors recommend walking because of the ease of the workout and the health benefits it provides. It is a simple, low-impact exercise that can significantly improve the body's overall health in a short amount of time. It improves back health by:

• Strengthening the muscles that support the spine.
• Improves posture.
• Facilitates strong circulation.
• Improves bone strength.

Walking For A Healthy Back

Strengthens Muscles

• Walking engages all of the muscles which keep the body upright, including the core, leg, and back muscles. Muscle strength increases, providing optimal support of the spine.

Optimize Bone Health

• Bone is living tissue like the muscles, and exercise stimulates bone the same way as muscle, gradually increasing strength.
• Studies have found that walking improves bone density and reduces bone loss.
• Walking also helps reduce the risk of degenerative bone diseases.

Posture Improves

• Poor posture is one of the most common reasons why individuals have back pain.
• Poor posture affects mobility and places a significant amount of strain on the back.
• Walking a few times each week engages and strengthens the back muscles keeping the body straight.

Reduces Weight

• Many individuals have lower back pain that is caused by excess weight.
• The added weight causes the front of the body to shift forward, placing additional strain on the lower back.
• Walking reduces the load on the lower back.

Improves Flexibility and Range of Motion

• Combined with stretching, walking improves flexibility and range of motion, making it easier to perform everyday activities reducing the risk of back injuries.

Improves Circulation to the Spinal structures

• Walking improves blood circulation, delivers nutrients to the soft tissues, and removes toxins.

Added Benefits include:

• Stress relief.
• Better sleep.
• Improved skin tone.
• Lower risk of diabetes.
• Reduced risk of depression.
• Improved cardiovascular health that lowers the risk of:
• High blood pressure.
• Heart disease.
• Stroke.

Before Exercising

Before beginning an exercise program, it's essential to consult a doctor or chiropractor for individuals that have not exercised for a while or are dealing with underlying condition/s. They will educate and recommend how much exercise is appropriate given their current fitness level and overall health. To maximize the benefits of walking and prevent injuries:

Use High-Quality Tennis or Walking Shoes

• Walking is much more enjoyable and safer when the body is comfortable.
• Improving comfort levels is by using a pair of high-quality walking shoes or trainers.
• They will provide proper support, cushioning, and adequate traction.

Maintain Proper Posture

Stay aware of body position when walking. A few key points to keep in mind:

• Place the heel down first.
• Then roll through each part of the foot, ending on the point of the toes.
• Keep the shoulders back and head up.
• Lift from the hips to reduce the impact on the lower joints.
• Keep a slight bend in the arms and smoothly swing them back and forth.

Turn Walking Into a Healthy Habit

• In the beginning, aim for at least 5 to 7 walks each week that last 25 minutes.
• Speed does not matter as the objective is to get out and walk.
• Once walking starts turning into a healthy habit with improvements in health, then start walking faster and longer.

Interval Walking

• Interval walking involves short periods of high-intensity walking followed by a longer period of slow walking.
• This increases cardiovascular fitness and muscle strength.
• Begin with a 1-minute interval of fast walking.
• This is followed by 2 minutes of slower walking.

Take On Easy Obstacles

• Makes the walks more challenging by walking up or down a hill.
• Walk over objects like tree stumps or rocks.
• This increases calorie burn.

Add Hand or Leg Weights

• Increase workout intensity by adding leg or hand weights.
• They will help strengthen the arms, shoulders, and upper back.

Body Composition

Building Lean Body Mass

Lean Body Mass is the body's total weight minus the fat. This includes all the weight of the muscles, organs, and total body water. The best way to develop muscle and Lean Body Mass is to adopt a resistance training program. As stronger muscles are developed, the size and amount of the muscle cells increases. The muscles then require more intracellular water, which allows them to function at optimal levels. As the muscles grow and take in more water, Lean Body Mass increases.

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

Morris, J N, and A E Hardman. "Walking to health." Sports medicine (Auckland, N.Z.) vol. 23,5 (1997): 306-32. doi:10.2165/00007256-199723050-00004

Nauman, Javaid et al. "Walking in the Fast Lane: High-Intensity Walking for Improved Fitness and Health Outcomes." Mayo Clinic proceedings vol. 94,12 (2019): 2378-2380. doi:10.1016/j.mayocp.2019.10.020

Vanti, Carla et al. "The effectiveness of walking versus exercise on pain and function in chronic low back pain: a systematic review and meta-analysis of randomized trials." Disability and rehabilitation vol. 41,6 (2019): 622-632. doi:10.1080/09638288.2017.1410730

Kettlebell training for the back muscles and back pain prevention can be part of a recommended treatment plan. When experiencing low back pain, many sports medicine experts recommend kettlebell exercise to strengthen the core and posterior chain. However, if not used correctly, kettlebell exercises can worsen back pain.

Kettlebell

They are made of cast iron or steel and are named for resembling a tea kettle with an oversized handle. They can be used in one and two-handed movements.

Exercises and Movements for Back Pain

For individuals that are not experiencing back pain, kettlebell training can be excellent for maintenance and injury prevention. They strengthen the core and back muscles.

• The kettlebell swing is an essential exercise and is one of the most important exercises when dealing with back pain issues.
• A kettlebell is placed on the floor about 12 inches in front while standing with the feet a little wider than hip-distance.
• The hips become the hinge.
• Extend the arms down to the bell and grip it.
• Begin swinging it up and down through the legs and then upward and outward to chest level.
• The shoulders are to stay relaxed.
• The hips are used to thrust and create momentum to swing the kettlebell.
• Keep the spine neutral throughout the exercise to prevent injury.
• The arms are to hold the bell only.
• Don't swing with the arms or shoulders, but push through with the hips.
• The exercise can be swung up over the head but is not recommended for those with back pain.

Benefits

• They are portable and don't require a lot of space.
• With kettlebells, an individual can train more easily than with barbells.
• Kettlebell workouts provide strength training and cardiovascular fitness.
• Once the proper technique is learned, individuals can set up a regular regimen at home.

Proper Form and Mistakes

Proper form is crucial. The primary movement most individuals have difficulty with is getting the proper hinging motion at the hip. Most individuals flex at the lower back and place increased pressure on the discs. Proper hip hinge motion means:

• Keeping the low back straight
• Flexing at the hip
• Pushing back out with the buttocks when performing the swing motion.
• When done correctly, an individual should be able to stop at any stage and hold that position.

Posture Form Tips

Form issues with kettlebells include:

Hip Hinge

• When picking up the kettlebell, remember to hip hinge instead of squatting to maintain the back in a neutral position.
• Drive the hips back in the same way when sitting down on a low chair.

Arching the back

• If the pelvis is tilted too far forward, the back arches a lot.
• This can narrow where the nerves leave the spine in the low back.
• Keep the abdominals tight to prevent the pelvis from tilting forward.

Using the incorrect weight can also cause problems; this could be going too heavy or too light.

• Too heavy increases the risk of straining the body and back.
• A kettlebell that is too light does not provide the correct resistance to strengthen the muscles.
• Another common mistake is overtraining. Specifically, individuals over 50 whose bodies don't recover as quickly.
• Individuals over 50 are recommended to spread out the workout days with more than one rest day.

Common Injuries

Proper training before working with kettlebells is highly recommended, especially for those already dealing with back pain. Individuals are encouraged to work with a physical therapist, sports chiropractor, or personal trainer who can teach proper techniques and specific exercises, observe the individual's process, and make corrections. Improper technique can lead to:

• Muscle strains.
• Muscle spasms.
• Compressed or pinched nerves.
• Added stress to pre-existing low back conditions.
• Impact injuries to the wrist and forearm.

Body Composition

Exercise Ball Pikes

Exercise ball pikes are an advanced total body workout. Muscle groups worked out include:

• Deep abdominals
• Hip abductors
• Quadriceps
• Deltoids
• Scapula stabilizers
• Pectoralis major/minor

To do the exercise:

• Start in a pushup position with the arms on the floor in front.
• Lift the legs, so the tops of the feet rest on the exercise/stability ball.
• Knees should be bent to start the movement.
• Extend the legs out as straight as possible.
• Hold the position for a few seconds.
• Return to the starting position.

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

Common Injuries Associated with Kettlebells: ACSM's Health & Fitness Journal (March/April 2017) "Managing Risks of Training with Kettlebells to Achieve Optimum Benefits." https://journals.lww.com/acsm healthfitness/Fulltext/2017/03000/MANAGING_RISKS_OF_TRAINING_WITH_KETTLEBELLS_TO.6.aspx

Chiropractic medicine specializes in the musculoskeletal system. It treats the whole body because if one area of the body is inflamed, swollen, out of place, or damaged, it affects other areas. Chiropractic's goals are to bring the body back into balance and get it functioning at an optimal level. Achieving overall health and wellness requires an individual's body to be at its appropriate weight.

Obesity and Pain

Chronic pain and obesity are linked, according to various studies. Individuals dealing with chronic pain are more likely to become obese, and those who are obese have an increased risk of developing a chronic pain condition. Research studies also show that individuals that lose weight have a reduction to complete alleviation of pain.

The Pain Gain Cycle

The goal is to break the cycle. When an individual is dealing with pain symptoms, eating foods high in sugars and starches can be comforting. However, unhealthy food is fueling the pain and causing inflammation. Back pain commonly occurs in individuals that are obese. Chiropractic helps kickstart the weight loss process by relieving pain naturally and safely.

Spinal Alignment and Weight Loss

Spinal alignments go beyond relieving pain to help with weight loss. Adjustments improve the body’s ability to burn fat and maintain overall health. A spine that is out of alignment can affect the nerve pathways of the central nervous system and the communication signals affecting nearly every aspect of the body. Problems with the central nervous system can affect how the whole body burns fat and the metabolic system.

Hormone Regulation

Spinal misalignments can affect the body's hormone regulation. These hormones include those for breaking down foods during digestion. Affected hormones can contribute to weight gain and prevent weight loss. Chiropractic corrects the nerve's pathways, allowing for proper hormone regulation, which can help with weight loss.

Pain Relief and Exercise

Exercise is pivotal to losing weight, building muscle, and maintaining health. The problem for overweight individuals is that they are in too much pain to exercise. With back pain, just walking a quarter of a mile can become excruciating, and this is where chiropractic care for pain relief comes in. When managing pain through chiropractic, individuals can exercise regularly.

Nutrition and Lifestyle

The whole body is a unit where everything affects something else. Chiropractors are becoming or teaming up with certified nutritionists and health coaches. Part of a treatment plan includes nutritional recommendations personalized to individual needs and weight loss goals. They also recommend:

• Specific exercises
• Lifestyle adjustments
• Third-party support

Whole Body Composition

Weight Loss and Cheat Meals/Days

A cheat day or meal every once in a while will not undo weeks and months of regular workouts and eating healthy. Cheat days can help individuals stay motivated for the long term. But this does not mean getting carried away and going on a bender or making cheat days a routine. The goal is to develop healthy eating habits that become the norm while decreasing the craving for junk food. Changing body composition and losing weight is a long-term journey, but done correctly and with support turns into a healthy body.

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 issues 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

DeMaria, Anthony, et al. “A weight loss program in a chiropractic practice: a retrospective analysis.” Complementary therapies in clinical practice vol. 20,2 (2014): 125-9. doi:10.1016/j.ctcp.2013.11.007

James M Whedon, DC, MS, Andrew W J Toler, MS, Louis A Kazal, MD, Serena Bezdjian, Ph.D., Justin M Goehl, DC, MS, Jay Greenstein, DC, Impact of Chiropractic Care on Use of Prescription Opioids in Patients with Spinal Pain, Pain Medicine, Volume 21, Issue 12, December 2020, Pages 3567–3573, https://doi.org/10.1093/pm/pnaa014

Okifuji, Akiko, and Bradford D Hare. “The association between chronic pain and obesity.” Journal of pain research vol. 8 399-408. 14 Jul. 2015, doi:10.2147/JPR.S55598

Around a half-million high school students in the U.S. play volleyball. Whether the parent of a volleyball player or part of a recreational league, the goal is to be ready for the season, which means preventing and addressing volleyball injuries. It is a highly demanding sport with quick movements, jumping, twisting, diving, spiking, etc. Despite being fit and healthy, extensive training along with match play takes a toll on the body. Chiropractic can benefit volleyball players.

Why Chiropractic Works

Chiropractic treatment and rehabilitation, especially by a sports chiropractor, is recommended for volleyball injuries because it addresses acute and chronic injuries to all body areas. Chiropractic treats the entire musculoskeletal system. Proper joint alignment from chiropractic adjustments in the spine and throughout the body maintains the biomechanic integrity. This reduces high-impact forces in the joints. Soft tissue treatments like instrument-assisted soft tissue mobilization can help resolve injuries by providing the tissues with more blood flow into the affected area allowing for faster healing. Most volleyball injuries result from overuse to the joints and muscles, resulting in repetitive strain. In volleyball, repetitive/overuse injuries are common in the knees, ankles, and shoulders. This comes from all the jumping, serving, and spiking.

Player Benefits

Body Soreness Is Reduced/Alleviated

Many athletes, including volleyball players, do not get the proper recovery time from training or playing.

• Reduced recovery periods cause body soreness and stiffness that can overlap into an injury.
• Chiropractic can reduce and alleviate body soreness.
• Chiropractic promotes faster recovery.

Optimal Performance

Studies show that athletes that receive regular chiropractic care found speed and mobility performance enhanced.

• Athletes require fast reflexes and optimal hand-eye coordination.
• Speed, mobility, reflexes, and coordination depend on a healthy nervous system.
• 90% of the central nervous system travels through the spine.
• Spinal alignment can either allow for proper nerve flow or disrupt nerve flow.
• The nervous system can impact reflexes, speed, mobility, and hand-eye coordination even when just one spinal segment is misaligned and out of place.
• A properly functioning spine and nervous system will ensure the player is at their best.

Faster Injury Recovery Time

Healing the body properly takes time. Just like the body needs sleep/rest to function properly, so it is with injuries.

• The issue for athletes is how much time healing takes.
• Individual athletes receiving chiropractic care have been shown to heal faster.

Mobility and Strength

A chiropractic doctor can reduce the pressure around the nerve roots that exit the spine, which will help improve player performance. This includes:

• Range of motion
• Mobility and flexibility
• Strength
• Endurance

To find out how chiropractic can help, contact Injury Medical Chiropractic and Functional Medicine Clinic. We will perform a thorough musculoskeletal and nervous system examination.

Sports Chiropractic Injury Treatment

How Many Calories Over 24 hours

Myths that offer strategies that avoid the hard work and commitment that diet and exercise demand should be avoided. Individuals cannot expect to experience healthy body composition changes by increasing/decreasing meal frequency if they are living a sedentary lifestyle. It is not important how often an individual takes in calories (has a meal). What is important is how many calories an individual has over a 24-hour period. A study looked at healthy individuals that ate one large meal a day for two weeks and then later ate the same meal but spread out over five smaller meals for another two weeks. It was concluded that there was no statistical difference in body weight gain or loss between the two eating methods. 2000 calories over 3 meals is the same 2000 calories consumed over 5 meals. There is no substitute for proper diet and exercise. The focus should be on what and how much you eat.

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

Eerkes, Kevin. “Volleyball injuries.” Current sports medicine reports vol. 11,5 (2012): 251-6. doi:10.1249/JSR.0b013e3182699037

Gouttebarge, Vincent et al. “Preventing musculoskeletal injuries among recreational adult volleyball players: design of a randomized prospective controlled trial.” BMC musculoskeletal disorders vol. 18,1 333. 2 Aug. 2017, doi:10.1186/s12891-017-1699-6

Kilic, O et al. “Incidence, etiology, and prevention of musculoskeletal injuries in volleyball: A systematic review of the literature.” European journal of sports science vol. 17,6 (2017): 765-793. doi:10.1080/17461391.2017.1306114

Seminati, Elena, and Alberto Enrico Minetti. “Overuse in volleyball training/practice: A review on the shoulder and spine-related injuries.” European journal of sports science vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090

Wolfram, G et al. “Thermogenese des menschen bei unterschiedlicher mahlzeitenhäufigkeit” [Thermogenesis in humans after varying meal time frequency]. Annals of nutrition & metabolism vol. 31,2 (1987): 88-97. doi:10.1159/000177255

Stretching out for everyday wear and tear. The body was designed for movement, mobility, and physicality. When discomfort, aches, and pain present in the neck, shoulders, back, and joints, it is often from a decrease of natural body movement. Many think that sitting still and resting is the best solution to alleviate the pain. While it is important to rest, it is the type of rest that helps the body. Sitting still with no movement is not recommended. The muscles, ligaments, and tendons need to flex and stretch out to help reduce pain and prevent injury. Safe, chiropractic-approved stretches can increase mobility and fluidity, helping the body stay flexible and loose.

Stretching Out For Everyday Wear and Tear Is Important

Whether experiencing pain or are getting ready for the day, there are many reasons why stretching is important. One, stretching is essential to optimal joint health. When muscles surrounding the joints become tight/tense, this significantly reduces mobility in the joint. Regular stretching lengthens the muscles, relaxing the joints to move without discomfort/awkwardness. Stretching optimizes blood circulation to flow smoothly through the body. Routine stretching helps reduce stress and improves energy. Other benefits include:

• Post-workout/exercise/physical activity soreness and pain relief
• Improves athletic performance
• Prevents injury/s
• Helps heal existing injuries
• Improves posture

Stretching Safe at Home

Chiropractors often recommend stretches for patients to follow to help improve their progress between appointments. If persistent pain is presenting, consult with a qualified chiropractic doctor before performing any stretches. If done incorrectly, they can exacerbate pain and cause further damage. No matter an individual's lifestyle, the wear and tear of everyday life can cause tightness, inflammation, or generalized pain. Developing a regular stretching routine can address any tense, tight, sore areas that will help keep the body pain-free.

Tailbone Stretch

Most individuals feel tailbone pain from sitting for long periods of time. Reasons for tailbone pain can result from:

• Falling backward
• Sitting in the wrong position
• Childbirth
• Hypermobility
• All can injure the tailbone and/or the surrounding muscles and tissue.

Tailbone stretching improves movement and flexibility in these muscles and tissue, maintaining the tailbone's health. One recommended stretch is the piriformis cross leg stretch.

• Lie flat on the back.
• Bring both knees toward the hips.
• Rest the right ankle across the left knee.
• Wrap both hands around the left thigh
• Pull toward the chest.
• Hold for 20-30 seconds.
• Slowly bring down both legs and return to the starting position.
• Repeat on the other side.

Wrist and Hand Stretch

For those that are constantly writing, typing, or lifting regularly, wrist and hand pain can begin to present. Stretches for the hands and wrists can:

• Increase flexibility
• Alleviate pain
• Reduce the risk of injury

The prayer stretch for the wrists and hands is specifically designed to strengthen the muscles and tendons in the wrists.

• Standing with the back straight and feet shoulder-width apart.
• Place hands together in a prayer position.
• Hands in front of the face.
• Pressing both palms together, slowly spread the elbows apart.
• Begin to lower the hands to waist height
• Stop once the hands become level with the belly button or when the stretch is felt.
• Hold the position for 10-30 seconds.
• Return to the original position.
• Repeat as needed.

Knee Stretch

When tightness or soreness presents in the knee, stretching the hamstrings can help. The hamstrings go through a great deal of wear and tear, supporting the hips and knees, maintaining mobility and flexibility.

• Standing with the back straight.
• Step forward with the left foot.
• Flex the left foot and keep the right foot flat.
• Loosen the hips and bend the right knee.
• As the right leg is bent, keep the left leg completely straight with the heel pressing into the ground.
• If maintaining balance is difficult, use a wall for support.
• Hold the position for 10-15 seconds.
• Return to starting position.
• Repeat on the other side.

Body Composition Health

The Gut's Hormones

When a meal enters the stomach and intestines, it triggers the digestive tract to release hormones that create the full feeling. These are the gut's hormones, with each having a specific set of actions and effects. Examples include PYY, GLP-1, and GIP. Gut hormones are essential because they signal the body to slow down or stop eating. Therefore, the size of a meal influences the number of gut hormones that get released. The body releases larger quantities of gut hormones in response to meals with a higher caloric density. This is because larger meals usually contain more calories. This is one reason the body feels more satisfied after a large meal. Smaller meals are less satisfying, which means an individual will want to eat again after the meal.

After eating comes the digestion and absorption of macronutrients. This is known as the postprandial state. The body is in storage mode during the postprandial state. Even though the metabolic rate increases after a meal, the contents of that meal get broken down and stored for fuel. Four hours after a meal, the body goes back to its baseline state, which primarily burns through the stored fuel. Eating frequent, small meals throughout the day means the body spends more of the day in the postprandial storage state.

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

Bandy, WD et al. “The effect of time and frequency of static stretching on flexibility of the hamstring muscles.” Physical therapy vol. 77,10 (1997): 1090-6. doi:10.1093/ptj/77.10.1090

Freitas, SR et al. “Stretching Effects: High-intensity & Moderate-duration vs. Low-intensity & Long-duration.” International journal of sports medicine vol. 37,3 (2016): 239-44. doi:10.1055/s-0035-1548946

Hotta, Kazuki et al. “Daily muscle stretching enhance blood flow, endothelial function, capillarity, vascular volume and connectivity in aged skeletal muscle.” The Journal of physiology vol. 596,10 (2018): 1903-1917. doi:10.1113/JP275459

le Roux, C W et al. “Attenuated peptide YY release in obese subjects is associated with reduced satiety.” Endocrinology vol. 147,1 (2006): 3-8. doi:10.1210/en.2005-0972

At home or a gym, working out with cardio exercise equipment can be a highly beneficial treatment for back discomfort, soreness, and pain. However, when checking out all the cardio machines it is recommended to use those that will help with back pain and not worsen or cause further injury. The same goes for purchasing cardio equipment to use at home. 

Research has found that exercise training could be highly effective in the treatment of back pain. A study on pain found that the endorphins generated from aerobic exercise help to lessen low back pain. The North American Spine Society announced evidence-based recommendations for the treatment of back pain, and one of the top recommendations was aerobic exercise. Individuals can always go outside to:

• Walk
• Hike
• Run
• Bike ride

But mixing it up with cardio equipment can have its own benefits for different reasons. It could be too hot, raining, sometimes individuals prefer a set workout program to reach calorie or distance goals, and it could be easier on the spine. Working out at home or at a gym, cardiovascular machines can help bring relief for back pain.

Cardiovascular Exercise Back Pain Treatment

Cardiovascular exercise is highly recommended for everyone. For individuals dealing with back pain, exercise combined with conservative therapy is usually part of a treatment plan. This  includes:

• Physical therapy
• Chiropractic care
• Health coaching
• Diet
• Aerobic exercise regimen

With an exercise program, experts recommend starting with moderate-intensity aerobic exercise. Moderate intensity workouts are meant to get an individual's heart and blood pumping, sweating a little, and slightly deep breathing. These types of exercise include:

• Power walking outside
• Power walking on a treadmill
• Stationary biking

As long as the physical activity gets the heart rate up, these exercises have been shown to decrease back pain, relieve stress, and elevate mood. 20 minutes of moderate-intensity exercise three to five times a week for six weeks is what is recommended. This will help the back become healthier, feel better, and is recommended by the American Heart Association.

Exercise Not For All Spine Conditions

However, not all spinal conditions benefit from regular exercising. Getting an evaluation from a doctor, spine specialist, or chiropractor is recommended for injuries, severe and/or persistent back pain before starting a cardiovascular exercise program. This could be a spinal fracture, or spinal condition that requires bracing, or intense physical therapy/rehabilitation. Individuals that do not exercise regularly or have a medical or heart condition/s definitely need to get a doctor's clearance before beginning a cardiovascular workout regimen.

Top Cardiovascular Exercises and Equipment

Once a doctor clears the individual for aerobic exercise there is no cardio equipment that is off-limits. Elliptical machines and stationary bikes are the most well-tolerated by individuals with back problems/conditions. Because they are low impact. However, if it is tolerable using a jogging treadmill is beneficial as well. Listen to the body. If a workout on a treadmill causes back pain that is not just workout soreness,  stop with that machine and try different cardiovascular equipment that is more low impact. Do not ignore back pain. If pain is continuous and exercising is not helping, stop and see a doctor, or chiropractor to evaluate and analyze the situation. Then they can adjust the exercise part of the treatment plan according to the presenting symptoms. 

Body Composition

Concurrent Training

Concurrent training is the combination of aerobic and resistance exercises during the same workout session. Aerobic and resistance exercise impacts the body in different ways. The type of aerobic training determines how it interacts with resistance exercise. The order of the types of exercises like aerobic and resistance workouts can make a difference. Having an understanding of a few specifics about concurrent training will help to make decisions about an exercise program.

• Aerobic/interval and resistance training does not seem to interfere with the others’ adaptations
• However, gaining strength could be lowered by adding running to a resistance program
• Whereas bicycling does not have the same effect.

Cycling and the ergonomics that go with it are similar to traditional lower-body resistance exercises. The muscle contractions that come with running result in muscle damage, while the contractions in cycling also cause muscle damage, it is not to the same extent. Pairing the exercise programs correctly is key, such as a running program in combination with an upper-body lifting exercise can be beneficial. While running and doing leg presses every day could interfere with each other and could cause injuries. Or if doing both aerobic and resistance exercises in the same session, or on the same day, consider the order of the exercises, depending on what the goal is.

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

British Journal of Sports Medicine. (November 2020) “Which specific modes of exercise training are most effective for treating low back pain? Network meta-analysis” https://bjsm.bmj.com/content/54/21/1279

Pain. (December 2020) “Are endogenous opioid mechanisms involved in the effects of aerobic exercise training on chronic low back pain? A randomized controlled trial” https://journals.lww.com/pain/Citation/2020/12000/Are_endogenous_opioid_mechanisms_involved_in_the.23.aspx

North American Spine Society. (2020) “Evidence-Based Clinical Guidelines for Multidisciplinary Spine Care” https://www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LowBackPain.pdf

A bulging disc happens when the supportive gel-filling between the spinal vertebrae begins to slip out of place. If left untreated it can lead to a herniated disc. It can heal on its own, however, not being careful could accidentally worsen the condition/injury. This is why chiropractic treatment is recommended to heal the injury safely and properly. Treatment usually involves stretching and exercises for the individual to do at home. Knowing which exercises and stretches are safe and how to do them correctly can relieve pain, encouraging the disc to slip back in place naturally. Here are some exercises and stretches approved by a chiropractor.

• Chin Tucks
• Neck Extensions
• Isometric Holds
• Shoulder-Blade Squeezes
• Stability Ball Stretches

Bulging Disc In The Neck

When pressed out of its normal position the result can be the spine shifting to an awkward angle. This affects posture and can damage the surrounding nerves and joints. If left untreated, it could cause:

• Dizziness
• Headaches
• Lack of flexibility

Avoid Exercises that are strenuous that involve excessive motions, like:

• Jumping
• Running
• Lifting weights
• As these can put a strain on the affected area and can make the pain worse increasing the risk of also tearing nearby discs.

Safe neck exercises and stretches

Chin Tucks

This stretch will move the upper vertebrae without causing further injury to the bulging disc. To do a chin tuck:

• First, sit with proper posture.
• Gently tilt the head back toward the shoulders.
• There should be a feeling of the upper neck muscles slightly pulling together.
• Hold this position for a few seconds
• Slowly tilt the head down toward the chest.
• Carefully attempt to touch the chin to the upper chest.
• Hold for a few seconds.
• Repeat the process 10 times.

Stability Ball Stretches

Stability ball exercises and stretches are a great way to reduce a bulging disc. It allows for movement but prevents generating spinal pressure. One exercise requires carefully bouncing up and down. To do this:

• Sit with correct posture in the center.
• Keeping the arms flat at the sides.
• Slowly move the body up and down.

This simple motion increases blood flow around the spine bringing healing nutrients to the affected area.

Shoulder-Blade Squeezes

Shoulder-blade squeezes are great for releasing tension throughout the upper back. This calms the tight muscles that help heal a herniated or bulging disc faster. To perform:

• Stand with proper posture.
• Make sure that the body is aligned but loose. If tension is present, it could make it harder to do the stretch.
• Slowly pull the shoulder blades so they meet.
• There should be a slight pull feeling.
• Hold the position for 10 seconds
• Bring the shoulders back to the original position.
• Repeat five times.

Bed Neck Extensions

This stretch works to extend the spine. It creates space between the vertebrae assisting by helping the bulging disc back to its proper position.

• Lie on a bed horizontally, flat on your back.
• Line up the neck on the edge with the head slightly falling off.
• Tilt the head slowly toward the floor until the stretch is felt.
• Hold the position for about a minute.
• Lift the head back up.
• Continue the stretch a few more times.
• If there is any discomfort/pain/tingling sensation stop immediately.

This could indicate that the stretch is being done wrong or the bulging disc is irritated.

Isometric Holds

Isometric exercises focus on a specific set of muscles. The isometric holds will help heal the neck muscles. This will help prevent them from pressing on the nerves and shifting the bulging disc further out of place and will relieve the pressure around the head and upper neck. It will stretch the neck muscles and increase blood flow.

• Sit with proper posture.
• Place the palm on the top of the forehead.
• Firmly press the hand into the forehead.
• Try not to move the head.
• Keep pressing the palm into the forehead for 15 seconds
• Release.
• Repeat a few times.

Exercising and Stretching Tips

While these exercises and stretches are helpful and beneficial, keep in mind not to overdo them. If there is any pain when moving stop the exercise/stretch. Try to be as consistent with the exercises and stretches as possible. This will help the body heal properly and safely.

Visit a Chiropractor

One of the best treatment options for anything spine-related is chiropractic. It works to heal the neck bulging disc and can help generate more flexibility throughout the body. The types of adjustments will depend on how severe the condition is. In most cases, the flexion-distraction technique is used. The chiropractor pushes their hands in specific areas massaging and manipulating the discs back into the proper position and form. This also reduces inflammation relieving the pain.

Body Composition

Phase Angle Muscle Fat Analysis

Dialysis time can disrupt lifestyle habits that include:

• Diet
• Exercise
• Leads to:
• Malnutrition
• Muscle loss

Identifying changes in the body's composition allows health coaches, dietitians, and nutritionists to adjust diet plans and educate individuals on the importance of muscle/fat balance. Restrictions to a normal food intake and lack of exercise can lead to negative body composition changes. InBody tracks these changes so health coaches, dietitians, and nutritionists can educate individuals on dietary and exercise needs to promote muscle and fat maintenance. Understanding changes specific to each individual allows professionals to develop specific dietary recommendations.

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

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/

The body's metabolism along with body composition go hand in hand. The higher the metabolism the faster the body burns calories. The slower the metabolism the longer it takes and leads to fat storage as well as other issues, which include:

• Excess gas
• Sugar cravings
• Continued weight gain
• Weight loss difficulties
• Constant Feeling of Bloatedness
• Hypothyroidism
• Easy cellulite development
• High blood sugar

Metabolism is linked with weight gain and loss because it is a biological process involved with energy and calories. The process of the body converting food and drink into energy. The process involves the calories in food and drinks that get combined with oxygen to release energy that the body needs to operate.

Body Composition Linked To Body's Metabolism

Metabolism varies for every individual. Here are two body composition profiles.

Individual A

Individual B

Individual A has a much smaller Basal Metabolic Rate than Individual B. This means individual B needs more calories than individual A to provide the body with the proper energy to function without losing weight. Because the Basal Metabolic Rate is bigger, the metabolism is bigger. The most important factor playing into Basal Metabolic Rate is the amount of Lean Body Mass every individual has.

The more Lean Body Mass the greater the Basal Metabolic Rate will be. Strength training for muscle gain will increase lean body mass and is recommended to increase metabolism. For example: Take a look at Jane and Sarah, two individuals who are similar in age, height, weight, and gender.

Jane

Sarah

Despite being similar in age, height, weight, and gender, these two individuals have very different body compositions, as well as have different Basal Metabolic Rates.

Metabolism and Weight Gain

Take a deeper look at slow metabolism. It is not about being fast or slow but weight gain is almost always the result of caloric imbalance that goes on over a period of time. Two major factors are:

• An individual's energy level and how active they are
• The thermic effect of food or the energy the body uses when digesting food
• These taken together with Basal Metabolic Rate provide Total Daily Energy Expenditure (TDEE). This is the number of calories the body burns in a day.

To take a closer look into the body's metabolism and weight gain, take the two individuals above, Jane and Sarah, and see what could happen in real treatment development that includes diet and exercise. First, the TDEE for Jane and Sarah needs to be estimated, using their BMRs as a guide. Based on their compositions, it's fair to assume that Jane is involved in less physical activity/exercise than Sarah. So an activity level of sedentary for Jane will be assigned and light activity will be assigned for Sarah.

Using these numbers and multiplying them by the appropriate activity factor, Jane’s TDEE can be estimated to be 1573 calories and Sarah’s 1953 calories, a difference of 380 calories. When activity levels are factored in, the difference in actual caloric needs gets magnified. This is an estimate of the calories Jane and Sarah will need to burn in a day. The nutritionist and/or health coach place both of them on a diet of 1,800 calories a day. This is the estimated calorie intake recommended by the USDA for sedentary women between 26-30 years of age.

Let's say they both follow the diet perfectly without any extra, high-calorie snacks/treats. Jane will end each day with a surplus of 227 calories, while Sarah ends each day with a slight calorie deficit of 153 calories a day. When in a calorie surplus taking more calories and living a sedentary lifestyle, weight gain, specifically, fat storage will be experienced. 227 extra calories a day doesn't seem like a lot, but that is a single soda. However, over time, 227 calories a day becomes 1,589 extra calories a week and 7,037 extra calories a month, which is around 2 pounds of fat gain every month.

So despite the same height, gender, similar weight, and similar ages, the difference between Jane and Sarah is their body compositions. Jane will experience weight gain over time while Sarah might experience some weight loss because of the calorie deficit, even though the diets are the same. This is because each individual's caloric needs are different and may seem small at first, but increases to significant differences over time.

Making The Body's Metabolism Work

With the correct exercise and dietary plan, an individual can make their metabolism work for them. Because the body needs more energy to support itself when it has more Lean Body Mass, working to increase Lean Body Mass will increase Basal Metabolic Rate. Avoiding a decrease in metabolism can be done by maintaining the Lean Body Mass that is already present and also means maintaining Skeletal Muscle Mass. Skeletal Muscle Mass is not the same as Lean Body Mass but is the overall largest contributor. It is the muscles that will grow and develop through exercise.

Skeletal Muscle Mass is effectively developed through strength training, resistance exercise, and a healthy diet. This will help maintain Skeletal Muscle Mass. This is especially important as the body ages. Activity levels tend to drop and a healthy diet can become harder to maintain as responsibilities increase. Poor nutrition can lead to loss of Lean Body Mass over time, which leads to a decrease in overall metabolism. Balancing diet and metabolism. The example of Jane shows a well-intentioned dietary plan that does not match the metabolism of the person practicing it.

Even though Jane was told that 1,800 calories are right for her based on age and gender, her metabolism does not require that calorie intake. This will cause weight gain despite any efforts to eat a healthy diet. This is where a health coach and nutritionist come in. The first step is to get the information needed to get the answers by getting an accurate body composition analysis.

InBody Composition

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

Westerterp, Klaas R. “Exercise, energy balance, and body composition.” European journal of clinical nutrition vol. 72,9 (2018): 1246-1250. doi:10.1038/s41430-018-0180-4

Mazzoccoli, Gianluigi. “Body composition: Where and when.” European journal of radiology vol. 85,8 (2016): 1456-60. doi:10.1016/j.ejrad.2015.10.020

Heart health and proper function circulate millions of gallons of blood to the entire body. The circulation moves:

• Oxygen
• Fuel
• Hormones
• Essential cells
• Other compounds
• Removes metabolic waste products

If the heart stops, vital functions can fail almost instantly. Family history and genetics play a role in the development of heart disease, but lifestyle choices also play a part. Heart health disease prevention focuses on:

• Weight control
• Nutritional recommendations
• Exercise
• Medications

Chiropractic treatment can help improve overall heart health.

Heart Health

If every nerve was disconnected, the heart would continue to beat. There is a small node of the heart muscle that rhythmically contracts and relaxes inherently, and sets the heartbeat pace. It can be thought of as a natural pacemaker and is called the sinoatrial node.

In an average adult, the node maintains a rhythm of around 70 beats per minute. This natural pacemaker keeps the heart working, while the nerves that accelerate and decelerate (the sympathetic and parasympathetic nerves) can affect the sinoatrial node affecting the heartbeat.

Sympathetic and Parasympathetic Nerves

The sympathetic and parasympathetic nerves are located in the thoracic and upper cervical spine. With chiropractic, any spinal misalignments, pressure, stress, and restrictions are properly addressed, and able to normalize the cardiac rhythm and heart rate. Corrective treatment of the cervical spine will also help lower blood pressure and remove any stress on the cardiovascular system. Heart and spinal health are vital, contact a local chiropractor today.

Healthy Body Composition

Aerobic Training Strengthens The Heart

Aerobic exercise will strengthen the heart, as well as, train the heart to be more efficient in circulating blood. The chamber of the heart that pumps blood to the rest of the body literally gets larger and squeezes out more blood with each pump, meaning the stroke volume gets increased.

This improves cardiac output, which is the quantity of blood pumped by the heart per minute. A strong, efficient heart is the objective to live a long and healthy life. When the heart is stronger and pumps more blood it doesn’t have to beat as much and as rapidly. Lowering the resting heart rate is associated with a reduced risk of cardiovascular disease.

Cardiac adaptations are helped with an increase in blood volume that happens with aerobic exercise training. What happens is the expanded blood volume improves the heart’s contractility/fill capacity pumping more blood per beat. The heart contracts to move blood throughout the body. By making it stronger and more efficient, the heart’s responsibilities are lightened by decreasing the different types of resistance.

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

Yang, Jian et al. “Physical Exercise Is a Potential "Medicine" for Atherosclerosis.” Advances in experimental medicine and biology vol. 999 (2017): 269-286. doi:10.1007/978-981-10-4307-9_15

Muscle strength can mean different things to different people. But in general, the body's muscles need to be strong and agile enough to endure work, sports, and regular physical daily activities. Exercise and chiropractic fitness complement each other with strong evidence supporting exercise as being as effective as other non-surgical treatments for low back pain.

A chiropractic fitness treatment program is highly effective for increasing core muscle strength and reducing acute lower back pain. This combined with light aerobic exercise helps with digestion, keeps the muscles toned, and promotes better circulation. An acute and chronic low back pain treatment/management plan could include:

• Chiropractic manipulation/balancing
• Massage therapy to keep muscles loose and circulation moving
• Core strengthening with an exercise regimen - Example could be walking around the neighborhood, core strengthening, yoga, and more.
• Stretching regimen
• Injury prevention guidelines
• Health coaching includes diet, supplements, weight-loss, stress management, and more.

Individuals experiencing chronic soreness and/or fatigue could be presenting something more serious. There are several factors that measure the strength of the muscles other than just physical force.

Factors that Affect Strength

There are different ways to measure muscle strength. There are variables like endurance, muscle coordination, and maximum force are some of the ways to assess the health and strength of the muscles. Factors that can influence strength include:

• Functional neural signal sending and the response of the muscle/s
• The number and size of the muscle cells
• The ability of the muscle/s to generate appropriate force
• The way the spinal cord responds to stimulation
• Being able to sense the joints moving in space
• The ability of the nervous system to coordinate proper movement and generate muscle force

Spinal Alignment

Muscle strength involves the nervous system. Muscle health is important, but the input and output of each muscle transmitting from the nervous system is the control center for proper movement and strength. When the connection is healthy and strong, the nervous system and brain can effectively generate movement and regulate the right amount of muscle strength.

When increasing strength, the focus should be on proper nerve circulation, which starts with spinal alignment. It enhances the effectiveness of strength training. Even small changes/disruptions can lead to the spine shifting out of alignment. These changes over time begin to affect the signals being sent between the spinal cord, brain, and muscles.

Once alignment is addressed, then the body can heal and strengthen itself naturally and the exercise regimen can be reevaluated by the chiropractor. It is important for a chiropractor to reevaluate a patient's exercise program following the initial therapy to determine the effectiveness. Measuring the spinal range of motion and the effectiveness of the exercises is one way to make a determination. Then the exercise regimen could be advanced or intensified for optimal health. Options can include:

• Increasing the intensity of the workout
• Exercising more
• Lifting heavier
• Increasing reps
• Boosting endurance

With time, there should be less fatigue and more energy for daily physical tasks.

Proper spine care is handled best through chiropractors that specialize in sports physical fitness therapy/rehabilitation and preventive care. They follow specific protocols that focus on the root cause of spinal misalignment. The key factor is to get adjusted, get moving, and improve body health.

El Paso Chiropractor 79936

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

Gudavalli, Maruti Ram et al. “A randomized clinical trial and subgroup analysis to compare flexion-distraction with active exercise for chronic low back pain.” European spine journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society vol. 15,7 (2006): 1070-82. doi:10.1007/s00586-005-0021-8

Regularly doing planks can support/strengthen the spine and prevent back pain no matter the fitness level. It's estimated that 70% of adults will experience back problems and pain. One of the best ways to keep the spine healthy is by strengthening the core muscles. The more these muscles are built up, the healthier the body will become. The plank position activates the entire core taking the pressure off of the spine. 

Core Anatomy

The core is the center of the body. It contains all the muscles surrounding the torso. These muscles work together to:

• Stabilize the body during movement.
• Prevent injury when engaged in physical activity/exercise.
• Provide spinal support.

The core is split into two groups of muscles: The inner core and the outer core.

Inner Core

The inner core consists of:

Multifidus Muscles

• Located in the deep layer of the back on either side of the spinal column.

Quadratus Lumborum

• The deep abdominal muscle in the lower back sits on either side of the lumbar region of the spine.

Transversus Abdominis

• Located between the lower ribs and the top of the pelvis.

Pelvic Floor

• This base group of muscles stretches from the tailbone to the pubic bone.

Diaphragm

• A dome-shaped muscle that rests below the lungs.

Outer Core

Rectus Abdominis

• These are more commonly known as the abs.

External Obliques

• These muscles are located on either side of the rectus abdominis.

Internal Obliques

• These muscles are located below the external obliques, inside the hip bones.

Erector Spinae

• These muscles surround the spine and extend up both sides of the vertebral column.

Planks and Back Pain Prevention

When the core is not strong enough, the spine and back muscles overcompensate to keep the body standing correctly. Studies have shown how planks effectively activate the muscles responsible for spinal stabilization. The exercise targets the entirety of the core and strengthens the shoulders and glutes. Strengthening these muscles improves posture, helping to alleviate back problems and pain. However, it's recommended to talk to a doctor before beginning a plank regimen if back pain is present. If done incorrectly, they could aggravate the back muscles.

Proper Form

Choose an area clear of furniture where the whole body can stretch out. Follow these steps:

• Begin with hands and knees on the floor.
• Extend the legs back while keeping the elbows directly below the shoulders and the wrists below the elbows.
• Keep the head down, looking at the space just above the hands.
• Engage the abs and keep the body rigid.
• Imagine a perfectly straight line from the neck to the toes.
• Hold the position for 10 to 60 seconds, depending on fitness level.
• Lower the body gently to the floor.
• Make sure not to curve the back as curving means that the abdominal muscles are being engaged, and tilting the head up can strain the neck.
• Both can lead to injury, which is why maintaining proper form is essential.

Plank Variations

There are variations of this exercise for different levels of physical fitness. Once the modified and full plank has been mastered, various planks can target other areas of the body. These include:

Side Plank

• These involve shifting the weight to one forearm while extending the other arm into the air.

One-arm Plank

• These involve lifting one hand off the ground, then alternating.

Single-leg Plank

• These require lifting one leg off the ground, then alternating.

Walking Plank

• These shift the right hand and foot evenly, then bring the left hand and foot to the full plank position.

Reverse Plank

• These require facing the opposite direction and pushing upwards towards the ceiling.

Anybody can work up to a plank at any age at any fitness level; it just takes time. Once achieved, it is a great way to keep the body's core strong, healthy and helps prevent back problems.

Body Composition

Band Lateral Raise

The lateral band raise is an excellent workout for the shoulders. It works out the lateral deltoid, anterior deltoid, and serratus anterior.

• Grasp one band in one hand.
• Step on the free end with the opposite foot.
• Right hand and left foot and vice versa.
• Slowly extend and raise the arm until they are parallel to the floor.
• Lower the arms in the same manner.
• If the shoulders are healthy and strong enough, try adding dumbbells or kettlebells to increase the resistance.

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

Calatayud, Joaquín et al. "Tolerability and Muscle Activity of Core Muscle Exercises in Chronic Low-back Pain." International journal of environmental research and public health vol. 16,19 3509. 20 Sep. 2019, doi:10.3390/ijerph16193509

World Health Organization. (2013) "Low back pain." https://www.who.int/medicines/areas/priority_medicines/Ch6_24LBP.pdf

Youdas, James W et al. "Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball." Physiotherapy Theory and practice vol. 34,3 (2018): 212-222. doi:10.1080/09593985.2017.1377792

Many individuals are trying to get fit and stay active through physical activity and exercise. Getting back to a previous fitness routine is an achievable and realistic goal. Fitness means having the energy and strength to perform physical activity and the body feeling as good as possible. Getting fit improves total health. But it does not require training like an athlete. Just walking for a half-hour every day can help individuals reach an adequate fitness level that helps them feel better and increase energy levels.

Benefits of Getting Fit

Getting the body fit and in shape:

• Increases endurance
• Increases muscle strength
• Delivers oxygen and nutrients to tissues
• Improves cardiovascular health
• Helps release toxins
• Improves overall energy levels
• Improves sleep
• Handle stress better

Being fit allows the body to work harder without as much work, the mind is better focused, the body burns more calories, even when at rest, and proper weight is maintained. Fitness reduces the risk of falls, heart attack, diabetes, high blood pressure, and certain cancers.

How Much Physical Activity Is Needed?

Experts say the goal should be one, or a combination, of these:

• Moderate aerobic activity, like brisk walking, for at least 2½ hours a week.
• It is up to the individual how many days to exercise, but it is best to be active at least three days a week.
• Activity is recommended at least 10 minutes at a time. For example, an individual could:
• Take a 10-minute walk three times a day, five days a week.
• Take a half-hour walk three days a week.
• On the other four days, take a 15-minute walk.
• Take a 45-minute walk every other day.

Vigorous exercise is recommended at least three days a week for at least 10 minutes at a time. This activity makes the body breathe harder and increases heart rate. More vigorous activities, like running, could be included for at least one hour a week. This can be spread out 75 minutes, whichever way is more convenient for the individual. For example, an individual could:

• Run for 25 minutes 3 times a week.
• Run for 15 minutes 5 times a week.

Children as young as preschool age need activity as well. Encourage children ages 6 to 17 to engage in moderate to vigorous exercise for at least 1 hour every day.

Types of Physical Activity

Aerobic fitness

• This makes the body breathe faster and makes the heart work harder.
• Activities include walking, running, cycling, and swimming.
• It is also known as cardio or cardiovascular training.

Muscle fitness

• Muscle strength means building stronger muscles and increasing the length of time they can be used.
• Activities like weight lifting, push-ups, squats, and resistance bands can improve muscular fitness.

Flexibility

• Flexibility is the ability to move the joints and muscles through their full range of motion.
• Stretching exercises can help generate flexibility.

Being More Physically Active

Moderate physical activity is safe for most individuals, but it's recommended to talk to a doctor before engaging in physical activity/exercise. To help get started:

Make physical activity part of everyday

• Make a regular habit of using stairs, not elevators, and walking, bicycling to do errands near home.

Start walking

• Walking is a great fitness activity that most individuals can do.
• Make it a habit to take a daily walk with family, friends, coworkers, or pets.

Find a workout partner

• Working out with a partner can make exercising more enjoyable.

Find fun activities that you can stick with

• Vary activities, so they don't become boring and monotonous.
• Use a calorie-burning application to determine how many calories are burned during exercise and daily activities.

Body Composition

Damaged Collagen

There are several reasons the body's collagen production can slow down or become less efficient. The quality of the collagen made can decrease as well. Environmental factors can be avoided to protect collagen production; however, damage from disease and natural processes is inevitable. Aging is the most common cause of decreased natural collagen. As the body ages, collagen production and quality decrease. This leads to thinner, more fragile skin and achy joints. Certain chronic diseases like lupus and rheumatoid arthritis cause collagen deficiency, leading to issues that include:

• Joints
• Blood vessels
• Organs
• Skin

To avoid collagen damage, avoid environmental factors like:

• Smoking 
• UV exposure can accelerate the average rate of collagen damage that comes with aging.
• UV exposure damage can also play a role in certain skin cancers.
• Excessive sugar and fat intake increases inflammation and decreases protein synthesis.

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

American College of Sports Medicine, et al. (2009). Position stand: Exercise and physical activity for older adults. Medicine and Science in Sports and Exercise, 41(7): 1510–1530.

Anspaugh DJ, et al. (2011). Building muscular strength and endurance. Wellness: Concepts and Applications, 8th ed., pp. 111–137. New York: McGraw-Hill.

Centers for Disease Control and Prevention (2004). Strength training among adults aged 65 or older. MMWR, 53(2): 25–28.

U.S. Department of Health and Human Services (2008). 2008 Physical Activity Guidelines for Americans (ODPHP Publication No. U0036). Washington, DC: U.S. Government Printing Office. Available online: http://www.health.gov/paguidelines/guidelines/default.aspx.

Williams MA, et al. (2007). Resistance exercise in individuals with and without cardiovascular disease: 2007 update: A scientific statement from the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism. Circulation, 116(5): 572–584.

Dr. Alex Jimenez and PUSH Fitness owner, Daniel Alvarado discuss how PUSH was created and demonstrate how the right motivation can help people achieve their goals as well as, improving their overall health and wellness.

PUSH Fitness and Athletic Training

One of the most common tendons in the body that gets injured is the Achilles tendon, and this tendon tends to rupture when a person is doing recreational sports. Most people have opted for treatment for their Achilles tendon through surgery; however, low laser therapy can help the Achilles tendon recover a bit faster while providing beneficial properties during treatment. Low laser therapy has positive effects on the affected area where the pain resides and has helped progress the body’s natural healing process. 

The Achilles tendon is a strong fibrous cord connected at the back of the calf muscles to the heel bone. When a person does recreational sports, the Achilles tendon stretches during the activity. However, when the Achilles tendon is overly stretched during the exercise, it can rupture completely or partially depending on how strenuous the body is being put through.

Some of the symptoms of a ruptured Achilles include:

• A feeling of being kicked in the calf
• A popping or snapping sound where the injury occurred.
• Pain and swelling near the heel.
• The inability to bend the foot downwards
• The inability to stand on the toes

When these symptoms occur in the Achilles tendon, it is due to the lack of blood flow that the body is not providing. Studies have found that when the Achilles tendon is ruptured, it is a severe injury due to the scarce blood supply, and it could take weeks or even months before it is completely healed.

Patients with a ruptured Achilles heel can get low laser therapy to help relieve the pain from the ruptured tendon. Studies found that when patients are being treated with low laser therapy has shown beneficial results. The results showed how the application of low laser treatment is very effective. The therapy provides a consequent relief from the motor function pain to the heel while also providing anti-inflammatory properties to the affected area. What this does is that the low-intensity laser concentrates on the inflammatory markers of the affected area, thus providing an increased blood flow (angiogenesis) in the treated area and decreasing inflammation. Low laser therapy can even help accelerate and enhance the repair of the injured Achilles tendon with frequent treatment sessions.

Overall, the Achilles tendon is one of the most frequent tendons that gets ruptured when a person is doing recreational sports. The healing process can take to about a week to a month for the tendon to properly heal. But through low laser therapy, the Achilles tendon can be repaired while providing relief from inflammation and enhancing the injured tendon recovery process. 

References:

Ferreira, Rafaela, et al. Achilles Tendon Vascularization of … – Medical Laser. 2015, http://medical.summuslaser.com/data/files/79/1585169982_6Niglp3dbBeG7Cm.pdf.

Jesus, Julio Fernandes de, et al. “Low-Level Laser Therapy on Tissue Repair of Partially Injured Achilles Tendon in Rats.” Photomedicine and Laser Surgery, U.S. National Library of Medicine, 15 May 2015, https://pubmed.ncbi.nlm.nih.gov/24831690/.

Nogueira, Adelmário Cavalcanti, and Manoel de Jesus Moura Júnior. “The Effects of Laser Treatment in Tendinopathy: A Systematic Review.” Acta Ortopedica Brasileira, Sociedade Brasileira De Ortopedia e Traumatologia, 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4544521/.

Staff, Mayo Clinic. “Achilles Tendon Rupture.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 31 July 2020, https://www.mayoclinic.org/diseases-conditions/achilles-tendon-rupture/symptoms-causes/syc-20353234.

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*

Most individuals don't think about how they walk or whether they are walking with the correct posture. Knowing how to walk with the proper technique and posture can help:

• Ensure the bones and joints maintain proper alignment.
• Decrease abnormal wear and tear on the joints, muscles, and ligaments from awkward positions.
• Prevent neck, back, hip, and leg pain.
• Reduce muscle aches and fatigue.
• Reduce injury risk.
• Improve balance, stability, and mobility.

Walking with the correct technique and posture is not complicated but requires individuals to stay aware of standing and moving.

Correct Posture

Walking is a physical activity that involves the whole body. It helps to focus on each part of the body to understand how to walk correctly fully.

Head-Up

• Focus on standing straight with the chin parallel to the ground and ears aligned above the shoulders.
• Imagine the head being pulled gently upwards by an invisible string attached to the sky/ceiling.
• This can help prevent dropping the head into the chest while walking.
• Maintain eyes forward and gaze.
• Focus on an area about 10 to 20 feet ahead when walking.

Straighten and Extend the Spine

• Focus on extending the spine while walking.
• Avoid slouching, hunching, or leaning forward. This stresses the back muscles.

Relaxed Shoulders Down and Back

The shoulders have a role with posture and technique. Shoulders that are tense or hunched forward can strain the muscles and joints in the shoulders, upper back, and neck. When walking, perform the following:

• Raise the shoulders as high as they will go in a shrugging motion, then let them fall and relax.
• Shoulder shrugs will help relieve tightness or tension.
• This places the shoulders in a natural position that allows for easy arm movement.
• Keep the shoulders loose and relaxed.
• Shoulder shrugs while walking can help ensure that the shoulders are relaxed and in the correct position.

Swing the Arms

Walking correctly can be helped by gently swinging the arms back and forth at the sides.

• Make sure to swing the arms from the shoulders, not from the elbows.
• Do not swing the arms across the body.
• Do not swing the arms up too high.
• Keep them around the midsection, not around the chest.

Engage the Body's Core

The core muscles have an essential role and help the body move with ease.

• Focus on tightening and engaging the core muscles by clenching the belly button toward the spine.
• This helps maintain balance and stability.
• It helps relieve stress and pressure on the back when walking.

Step Heel to Toe

Step in a steady heel-to-toe gait.

• The foot should hit the ground with the heel first.
• Then roll through the heel to the toes.
• Push out of step with the toes.
• Avoid flat-footed steps and/or landing with the toes first.

Injury Prevention

To prevent injury or overuse wear and tear on the muscles and joints, it is recommended to avoid the following:

Looking down too frequently

• Looking down at the ground or phone too much places unnecessary strain on the neck.

Do not take long strides

• The power comes from pushing off of the rear leg.
• Overstriding places stress on the lower leg joints.

Rolling or swinging the hips

• The hips should stay as level as possible.

Slouching

• This will help avoid back and shoulder strain.

Wearing the wrong shoes

• Wear the right shoes when walking for more than a few minutes.
• Shoes should fit comfortably.
• Provide arch and heel support.
• Well-cushioned to absorb the shock of the feet hitting the ground.

Benefits of Correct Posture

The physical and mental benefits of proper posture and optimal walking technique include:

Alleviation of muscle and joint pain

• Walking properly will avoid placing unnecessary stress and strain on the muscles, ligaments, and joints.

Increased energy

• Walking with incorrect/awkward posture can wear out the muscles faster, whereas walking with proper form helps conserve energy.

Improved breathing

• Walking with the shoulders back allows the lungs to fill and expand fully. This makes breathing more manageable and efficient.

Improved circulation

• When the body is properly aligned and moving correctly, it's easier for the blood to circulate throughout the body.

Digestion improvement

• When the internal organs are not compressed from awkward postures, the body digests food more efficiently and increases blood flow to the digestive tract.

Enhanced core strength

• The abdominal muscles gain strength and power from walking correctly.

Reduced headaches

• Keeping the head straight, not bending forward, can help reduce neck strain, leading to reduced headaches.

Improved balance

• Correct posture improves balance and less prone to falling.

Correct gait and posture are not complicated but do take some practice to develop healthy habits. For any issues with gait or back problems, talk to a doctor, physical therapist, or chiropractor about technique improvement.

Body Composition

Ten-Thousand Steps Speed and Distance

Before deciding to put in the walking distance and time, speed also needs to be considered. Calories burned from walking depend on the intensity, or speed, of the walk. The average walking speed is about 3 miles per hour and the number of calories burned depends on walking speed.

• A leisure 30-minute walk at two mph yields a burn of 102 calories
• Moderate intensity of 3.5 mph in the same 30-minute walk increases to burn 157 calories.
• The faster the pace, the greater the heart rate.
• The more calories are burned covering the same distance.
• However, reaching 10,000 steps can almost entirely be irrelevant if not careful with a stable caloric intake.

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

Buldt, Andrew K et al. “The relationship between foot posture and lower limb kinematics during walking: A systematic review.” Gait & posture vol. 38,3 (2013): 363-72. doi:10.1016/j.gaitpost.2013.01.010

Common posture mistakes and fixes. (2019). nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/

The cost of being on your toes. (2010). Archive.unews.utah.edu/news_releases/the-cost-of-being-on-your-toes/

Hackford, Jessie et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004

Perfecting your walking technique. (n.d.). health.harvard.edu/exercise-and-fitness/perfecting-your-walking-technique

Proper walking technique. (n.d.). mayoclinic.org/healthy-lifestyle/fitness/multimedia/proper-walking-technique/img-20007670

Going camping for an extended weekend can be exciting and fearful for individuals with back pain. Being in nature is exhilarating, setting up tents with the family, fishing, and hitting the backpacking trails. For those that struggle with back and/or neck pain or conditions that cause pain, the objective is to be prepared for the worst. The weather, steep hills, physical activities, sitting in chairs that are not spine supportive, and sleeping on hard ground can contribute to all kinds of back issues. There are adjustments and modifications, as well as, tools to help the experience remain pain-free and be highly enjoyable.

Camping Back Pain

Not everyone with back pain or conditions that cause pain will struggle with camping out. There are individuals that prefer an ultra-firm sleeping surface like the ground as it provides their spine with the necessary support. Research has found that medium to fully firm mattresses and surfaces are the least to cause back pain. Many individuals go mattress-free a few nights a week and report that it helps reduce their pain.

• Mattresses that are too soft sink in too much, provide no support to the spine that leads to spinal problems and more aches, and pains.
• Sciatica from pinched nerves can become irritated or flare up when sleeping on the ground.
• Individuals with arthritis in the spinal joints can present with stiffness and more pain.
• Carrying and moving heavy equipment
• Hiking
• Backpacking with heavy bags
• Setting up tents
• Repeatedly bending over 
• Using traditional camping chairs can position the spine at unnatural angles and can aggravate certain spinal conditions.

Modifications and Adjustments

As with most physical activities for individuals with back pain, it’s all about preparation and modification. Here are a few ways to adjust the camping trip to prevent and avoid back pain:

• Don't sit for too long.
• Move around throughout the day.
• Stretch out
• Don't take long hiking or biking trips.
• Use the pockets in cargo pants/shorts or a jacket for essential items.
• Rent a camper with a bed.
• Get a cabin if necessary.

Equipment

Individuals with spinal conditions and pain will benefit from using proper and advanced gear to provide back support.

• Use a back supportive camping chair, not the soft canvas type.
• Utilize as much mobile/rolling camping gear and ask for help when moving, lifting heavy equipment.
• Use hiking poles for support and avoid carrying backpacks or bags, as they add strain to the spine.
• There are quality air mattresses and sleeping pads designed for pain symptoms and conditions.

Do a little research and see what options are available. Overall, aim for equipment that is sturdy and supportive. Listen to your body, follow a doctor or chiropractor's advice, and enjoy nature.

Body Composition

Food Journaling

Individuals can keep track of their food choices by logging their food intake into a personal food journal. This is where food choices and calorie intake can be examined, analyzed, and learned from. A study showed that individuals who diligently track their food and calorie intake had a greater amount of weight loss. For those that want to lose body fat, the body needs to be in a caloric deficit. After a week of logging meals, snacks, and drinks, an individual is in a better position to correct and adjust a weight loss plan. For example, journaling helps with:

• Commitment to making smart food choices.
• Monitoring portion sizes.
• Log calories by using a phone app.
• Take a look at the MyPlate food diagram

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

Most comfortable sleeping: Sleep Health. (December 2015) “Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; a systematic review of controlled trials.” https://www.sciencedirect.com/science/article/abs/pii/S2352721815001400

A non-invasive method of treating scoliosis. Yoga Has Been Shown To Help Reverse Scoliosis. Scoliosis is the lateral curvature of the spine. The spine bends inward toward the front of the body at the neck region and lower back region. This curve is known as lordosis and bows outward in the middle-back region. This is known as kyphosis. If the spine curves to the side, this could indicate curvature that could be scoliosis. It can be painful and often can affect an individual's appearance once the measurement goes beyond 25 - 30 degrees. One shoulder is usually higher than the other, and clothing cannot fit properly. If the curve goes beyond 60 degrees, it can affect breathing and cardiac function.

Idiopathic Causes Unknown

This condition can consist of various components, especially with more intense curves. The ribs can shift backward on the side where the curve bulges. Most cases consist of adolescent idiopathic (without a known cause) scoliosis. Because the cause is unknown, there are not a variety of effective treatment besides surgery. Physicians carefully keep an eye for:

• Curves under 25 degrees.
• Bracing between 25 and 45 degrees.
• Consider surgery for intense curvature.

Curves in individuals typically appear between 12 and 20 years old.

Yoga Shown To Reverse Scoliosis

Individuals are recommended to do just one yoga pose daily. However, depending on the type and severity of the curves, it could be more than one. They are asked to perform the pose for 5 minutes or less, depending on the condition. A yoga therapist, chiropractor, and physical therapist can generate significant spinal improvement. This could mean that a curve of 30 degrees could be reduced to around 18 degrees in 10-12 months. Individuals that do the poses at least 4 times a week have shown 80-90% improvement. The pose can be done at work during breaks, etc.

The biggest advantage of this technique is that it is non-invasive; it can help individuals with developing curves, reversing the curvature early. Most curves do not reach the point of surgery. In late adolescence and teen years, the spine is still quite flexible. This can help accelerate the effectiveness of the yoga pose to straighten the spine. The technique reduces the curve from worsening. X-rays will show if the curvature has improved or not. Patients could be asked to do the pose/s twice or more daily depending on the direction the condition is taking.

Body Composition

Gluten Effects

Gluten causes digestive issues for individuals that have celiac disease or autoimmune thyroid disease. Individuals with these conditions could experience a variety of uncomfortable and/or painful effects. These symptoms can vary based on their presentation. They fall into classifications.

Classical Celiac Disease

With classical celiac disease, symptoms include:

• Diarrhea
• Discolored stools
• Constipation
• Abdominal bloating and pain
• Weight loss

However, these symptoms are more common in children than adults. In adults, symptoms are more similar to non-classical celiac disease.

Non-Classical Celiac Disease

With non-classical celiac disease, severe digestive symptoms may not present as classic celiac disease symptoms but develop other symptoms. These include:

• Abdominal distention
• Pain
• Iron deficiency anemia
• Fatigue
• Migraines
• Weak bones
• Depression

Silent Celiac Disease

Silent celiac disease is less visible. Individuals might not see any symptoms. However, damage to the intestines is still happening from gluten consumption.

Autoimmune Thyroid Disease

Autoimmune Thyroid Disease or ATD. Autoimmune thyroid disease includes conditions like Hashimoto’s disease. This affects the thyroid gland and causes:

• Extreme fatigue
• Sensitivity to cold
• Hair loss
• Body aches
• Joint aches
• Negative health effects

Studies have shown that gluten-free helps alleviate symptoms.

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

Loren M. Fishman, M.D., B.Phil. (oxon). Healing Yoga. (New York: W.W. Norton, 2014).

Loren M. Fishman, M.D., B.Phil. (oxon). “Isometric Yoga-Like Maneuvers Improve Adolescent Idiopathic Scoliosis—A Nonrandomized Control Trial.” Global Advances in Health and Medicine. February 24, 2021. https://journals.sagepub.com/doi/full/10.1177/2164956120988259

Fishman LM, Groessl EJ, Sherman KJ, “Serial Case Reporting Yoga for Idiopathic and Degenerative Scoliosis.” Global Advances in Health and Medicine. September 1, 2014. https://journals.sagepub.com/doi/10.7453/gahmj.2013.064

There are different types of muscle from a biological perspective, however, there is no such thing as lean muscle. Lean suggests the absence of body fat. But the fact is that all muscle is lean muscle. It is important to build muscle mass as the body ages, however, it is more important to build lean body mass. Here is the difference.

Lean Body Mass

Lean Body Mass is the total weight of an individual's body minus all the weight from the fat mass.

Lean Body Mass (LBM) = Total Weight – Fat Mass

Lean Body Mass includes the weight of the:

• Skin
• Body Water
• Bones
• Organs
• Muscle Mass

Because Lean Body Mass consists of various components, any change in the weight of these areas is recorded as changes in lean body mass. However, the weight of the body's organs will not change. Bone density does decrease with time and age, but will not significantly affect the weight of lean body mass. With lean body mass, 2 areas of focus include:

• Body water
• Muscle mass

Lean Muscle

Sometimes, individuals use the term lean muscle referring to the shape of the muscles. However, both types of muscle are lean and fat-free.

The difference between muscle mass and lean muscle

• The strict definition of muscle mass is the weight of the muscles of the body. When individuals say they are gaining muscle mass, they typically mean that the muscles look and feel bigger. 
• Lean muscle mass on the other hand is a term often used when someone is referring to the weight of the muscles, not factoring in the amount of fat that could be present within a muscle.

Combining Lean Gains

Increases in Skeletal Muscle Mass are also an increase in Lean Body Mass. What tends to happen is individuals combine them as lean mass gains or lean gains. However, an increase in Lean Body Mass does not always increase muscle.

This is because body water makes up a significant portion of an individual's Lean Body Mass. For example, a body composition analysis of a 174-pound male.

98.1 Total Body Water + 35.5 Dry Lean Mass = 133.6 Lean Body Mass

• Water makes up more than 55% of total body weight
• This is normal for healthy adult males
• Lean Body Mass consists of three components, two of which are water.
• Everything else grouped together makes up the individual's Dry Lean Mass.
• This includes bone minerals, protein content, etc.

Muscle gains contribute to Lean Body Mass gains, but so does water. The difference is that water levels can fluctuate throughout the day depending on:

• Hydration levels
• Diet
• Physical activity

The muscle tissue itself contains a significant amount of water. Muscle tissue is comprised of up to 79% water. Research has shown that resistance training increases intracellular water in both men and women. This creates an issue when looking at lean gains.

• Lean Mass gains can happen quickly, and the increases are mostly body water

Measuring Lean Body Mass and Muscle Mass

What not to do

Don't try to use a scale to calculate changes in Skeletal Muscle Mass. A popular method used is to estimate muscle gain from the number on the scale and applying fitness websites/magazine tips. The problem with this technique is that estimating progress has many factors that can influence an increase in body weight. These include:

• Undigested food or drink
• Water retention/glycogen
• Water retention/sodium

Most methods of body composition analysis divide the body into Lean Body Mass or Fat-Free Mass/Fat Mass. These include:

• Skin calipers
• Hydrostatic Weighing
• Air displacement plethysmography

Each has its pros and cons with a difference in accuracy, depending on the technique used.

Using A Lean Body Mass Calculator

A lean body mass calculator computes various factors that include:

• Height
• Weight
• Gender
• Age

It is the difference between total body weight and body fat weight. However, these calculations are more for helping physicians determine the appropriate amount of prescription medication/s or if an individual will be undergoing anesthesia and not a computation of overall body composition.

Paying Attention to Weight Loss

• Paying attention to weight loss is an inaccurate reflection of lean body mass, muscle mass, or lean mass.
• Weight loss, or gain, does not reflect overall health and body composition.

Body Fat Percentage

Body fat percentage is different, as far as, the healthy range for men and women. This can provide insights into the overall health of a person.

Key Points

• All muscle is lean muscle
• Muscle Mass aka Skeletal Muscle Mass
• Resistance training/weightlifting workouts combined with added protein will generate a muscle mass percentage increase
• Skeletal Muscle Mass is connected with Lean Body Mass
• Everyone’s body composition is different, making the proportion of an individual's skeletal muscle mass to Lean Body Mass unique.
• Lean Mass or Lean body mass is the safest term to use to describe gains.

Which Is More Important? 

• When it comes to tracking muscle gain or fat loss, it all comes down to what tools are being used to measure progress.
• If working with just a weight scale, an individual will only know their weight increases or decreases.
• This is difficult to see the difference in weight gain from water, muscle, or body fat.
• For individuals that want accurate measuring of their muscle gain and assessing their health, then body composition analysis is the key.

Body Composition Difference

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

Galán-Rioja, Miguel Ángel et al. “Effects of Body Weight vs. Lean Body Mass on Wingate Anaerobic Test Performance in Endurance Athletes.” International journal of sports medicine vol. 41,8 (2020): 545-551. doi:10.1055/a-1114-6206

Köstek, Osman et al. “Changes in skeletal muscle area and lean body mass during pazopanib vs sunitinib therapy for metastatic renal cancer.” Cancer chemotherapy and pharmacology vol. 83,4 (2019): 735-742. doi:10.1007/s00280-019-03779-5

Ribeiro, Alex S et al. “Resistance training promotes an increase in intracellular hydration in men and women.” European journal of sports science vol. 14,6 (2014): 578-85. doi:10.1080/17461391.2014.880192

Ten Haaf, Dominique S M et al. “Protein supplementation improves lean body mass in physically active older adults: a randomized placebo-controlled trial.” Journal of cachexia, sarcopenia and muscle vol. 10,2 (2019): 298-310. doi:10.1002/jcsm.12394

Exercise is a challenge for our body’s homeostasis. As such, athletic performance and training require an elevated level of cellular responsiveness and adaptation. Considering this, micronutrients are essential regulators of energy production, repair, and muscle upkeep. Nutritional supplementation in athletes may potentiate tissue repair, support the immune system, and modulate oxidative stress and inflammation. These benefits mentioned above can support athletic performance if applied correctly while considering cellular and genetic responses to exercise.

Genetic expression and recovery

IL6 and IL6R

One crucial part of an exercise and athletic performance is recovery. The genetic expression of specific SNPs and their association with exercise recovery has been studied elsewhere. Gene codes for pro-inflammatory cytokines and their receptor have a tight association with an exercise-induced mechanical load. Also, they are both crucial markers for inflammation and elevated CRP levels. In the specific case of IL6, the C allele has a stronger association with elevated CRP. On the other hand, a C allele in the IL6R gene would result in muscular fatigue and prolonged recovery after exercise.

CRP

 C- reactive protein is one of the most common inflammatory markers; however, it is also a key player in activating the innate immune system. CRP is the gene encoding for this protein. When a patient has the G allele, it may be linked to higher CRP levels and inflammation. In the athletic context, this allele reflects in the requisition of longer recovery times. 

TNFA

An athlete with an A allele in this encoding gene can have an acute inflammatory reaction after an intense training session. TNFA is a potent pro-inflammatory cytokine with a tight correlation with elevated CRP levels after exercise. 

Oxidative stress

Consistent training is linked to inducing oxidative stress, tis is due to a temporary redox balance towards a more oxidized state. Continuous skeletal muscle cell activation requires increased oxygen consumption, as well as elevated levels of reactive oxygen species (ROS) and reactive nitrogen species (RNS). This reaction takes a toll on the antioxidant defenses, resulting in oxidative damage of proteins and DNA. Nevertheless, our body can balance this reaction by upregulating the antioxidant enzymatic systems, including superoxide dismutase (SOD) and catalase (CAT).

SOD2

The duration, mode, and intensity of exercise can vary greatly and affect athletes differently. Nutritional status, age, gender, genetics, and fitness levels interact to determine an individual’s athletic performance and endurance. SOD2 is the encoding gene for the SOD antioxidant enzyme. In the athletic complex, SOD is crucial to minimize muscular fatigue and modulates mitochondrial oxidative stress. The literature shows that an individual with a C allele is prone to have higher levels of oxidative stress after intense exercise.

eNOS

This gene encodes Nitric Oxide Synthase (NOS), an enzyme family catalyzing Nitric Oxide (NO) production. As a cellular signaling molecule, NO modulates vascular tone, insulin secretion, and peristalsis. The critical role of NO in athletic performance is its regulatory properties on blood vessel constriction and resistance. Genetic research shows that those athletes with a T allele have an increased concentration of free radicals and oxidative stress.

dnaSport

Exploding your potential and identifying weaknesses is the main purpose of DNA testing. Indeed, the effectiveness of training and sporting performance is affected by key genetic areas. The DNA profile technology helps to improve the training strategy, nutritional supplementation, and recovery techniques that will support the athletic performance of our patient.

Nutritional Supplementation and Genetic Expression

Micronutrients such as Vitamin C and D and active nutritional compounds like glutathione, thiols, metallothioneins, and lipoid acid work with the enzymatic systems CAT, SOD, and GPX. As the training load increases oxidative stress in a sports context, nutritional supplementation becomes essential for the athlete’s recovery. Knowing the athlete’s genotype, specific training, and baseline oxidative stress markers has become a noticeable topic in the research literature. In addition, this information has brought light to the benefits of proper nutritional supplementation in those athletes with genotypes associated with higher oxidative stress levels.

In 2020, an investigation was performed to observe the changes in the genetic expression of elite handball players before and after an 8-week multivitamin/ mineral supplementation. This study compared 13 elite handball players to 13 sedentary controls. Furthermore, their genetic profile was measured at baseline, after an 8-week supplementation and 8-weeks after the absence of supplementation. The results show that elite players had upregulation of those genes encoding for anti-inflammatory and antioxidant enzymes after an 8-week supplementation. However, at baseline, these players showed increased levels of inflammatory genes such as IL6 and IL6-R.

Another study performed in Waterpolo players measured the oxidative stress effects on athletes before and after acute intense exercise. This study reported the genotypes of 28 players (SOD2 A16V, CAT −844 G>A, and GPx-1 rs1800668 C>T). This study shows a significant decrease in antioxidant enzyme activity, blood antioxidant potential, and a thiol depletion after exercise. Also, those players with CAT −844 GA or GPx1 CT genotype had increased derivates of reactive oxygen metabolites and elevated levels of GPx and CAT posterior to exercise.

The depleted antioxidant enzymes need to recover with the help of vitamins, active nutritional compounds, and minerals. Indeed, nutritional supplementation is essential for an athlete’s recovery. The information provided by DNA testing is a magnificent tool to recognize the different genotypes interfering with the athletic endurance of our patients. Carrying one of these alleles does not mean poor performance. It means that the athlete may need a tailored recovery program, with proper nutritional supplementation, to improve results and promote wellbeing. – Ana Paola Rodríguez Arciniega, MS

Vecchio, Mercurio et al. “The Oxidative Stress Response in Elite Water Polo Players: Effects of Genetic Background.” BioMed research international vol. 2017 (2017): 7019694. doi:10.1155/2017/7019694

Molina-López, Jorge et al. “Effect of 8-week of dietary micronutrient supplementation on gene expression in elite handball athletes.” PloS one vol. 15,5 e0232237. 1 May. 2020, doi:10.1371/journal.pone.0232237

Additional Online Links & Resources (Available 24/7)

Online Physical Injury / Accident Intake Form: https://bit.ly/Fill-Out-Your-Online-History 

Online Functional Medicine Assessment: https://bit.ly/functionmed

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional, licensed physician, and 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 issues 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 915-850-0900. Read More.

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

email: coach@elpasofunctionalmedicine.com

phone: 915-850-0900

Licensed in Texas & New Mexico

The human body is a complex system, that requires consistent development in all areas. When it comes to weight loss being too strict can cause the body to rebel. Examples are individuals that have lost weight, then put it right back on, or get stuck in a plateau. The objective is to step off the weight loss rollercoaster and embrace weight-loss strategies that work. Here, we explore a few evidence-based weight loss strategies that focus on long-lasting success.

Improve insulin sensitivity

When consuming carbohydrates, it is broken down into sugar.

The body needs a certain amount of sugar to function. However, it is a narrow safety range. If the level gets too high for too long, cellular damage happens. The role of insulin is to guide the excess sugar/glucose into the cells. However, more individuals are experiencing high blood insulin levels, called hyperinsulinemia. Possible symptoms can include:

• Sugar cravings
• Unusual weight gain
• Frequent hunger
• Excessive hunger
• Unable to concentrate
• Anxiety or feelings of panic
• Lack of focus
• Extreme fatigue

Insulin rises because the blood sugar does. It’s dangerous to let glucose levels stay elevated, which is why more insulin gets produced to bring the blood sugar down. Given enough time constant hyperinsulinemia can result in a condition called insulin resistance, where the cells become resistant to the effects of insulin and are less effective.

Insulin sensitivity and weight loss

A high level of insulin in the blood can trigger weight gain and make losing it difficult. Results of high insulin:

• Disrupts the breakdown of fat known as lipolysis
• Raises the potential for fat storage
• Increases the risk of regaining weight despite following a low-calorie diet

Improving insulin sensitivity can be done by:

• Consuming whole, low glycemic foods
• Eating healthy fats
• Incorporating high-intensity interval training
• Going for optimal gut health
• Managing stress effectively

Manage stress levels

Stress and stress eating could be contributing to an expanding waistline. Examples could be eating a favorite meal while barely being conscious of the process or the inability to resist a chocolate bar after a long, distressing day. Research published in the Journal of Health Psychology found that stress-related eating has a preference for calorie-dense and highly tasty foods. And when stress levels rise, food cravings rise, triggering fat gain.

Reducing stress

There are a variety of techniques that can help the mind and body relax turning off the stress response. Here are some science-based favorites:

• Meditation
• Exercise
• Progressive Muscle Relaxation
• Yoga
• Emotional Freedom Technique
• Foods that have B vitamins, zinc, and Omega-three fatty acids. These include:

1. Free-range eggs
2. Nuts
3. Seeds
4. Fatty fish
5. Dark chocolate

• Journaling
• Therapy

Proper sleep cycle

Proper sleep means sound sleep eight hours each night. Many individuals have convinced themselves that five or six hours is enough. Unfortunately, research shows otherwise. In a study published in PLOS Medicine, researchers studied the effects of short sleep duration on hormones that lessen or increase hunger, and on body mass index or BMI. They found the participants with short sleep had reduced leptin and elevated ghrelin which increases appetite and can contribute to weight gain.

Improving sleep quality

• Developing a healthy sleep routine
• Have the same sleep and waking time
• Time to wind down
• Meditate a little before sleep
• Take a warm bath 90 minutes before bed
• Avoid blue light at least 90 minutes before going to sleep
• Limit caffeine intake as it can negatively affect sleep even when taken six hours before sleep
• Avoid/limit alcohol in the evenings
• Regular physical activity can help release stress and tension, tiring the body out so sleep comes naturally
• 30 to 40-minute endurance sessions a week are plenty. However, for some individuals, exercising too close to bedtime can have the opposite effect. Therefore, take note of whether this would be a problem.

High-Intensity Interval Training

There are a variety of approaches to exercising. But there is one evidence-based approach that has been proven to:

• Burn abdominal fat
• Reduce waist circumference
• Address insulin resistance

It is known as HIIT.

High-Intensity Interval Exercise involves:

• Repeated brief sprints with all-out intensity immediately followed by low-intensity exercise or rest.
• This type of exercise is a perfect match for:
• Treadmill workout
• Elliptical trainer workout
• Skipping/jumping rope
• Rowing workout
• Walking workout

Increasing Muscle Mass

An increased amount of muscle increases the basal metabolic rate or BMR. This increases the body's ability to burn fat and lose weight. A loss of lean body mass lowers resting energy expenditure and increases fatigue and injury risk. For individuals trying to lose weight the metabolic decline triggered by a loss of lean body mass can cause regaining the fat previously lost. What this means is that when muscle mass drops so does metabolism along with the ability to keep the weight off.

When muscle mass increases the body can easily burn fat, making it possible to achieve and maintain a healthy weight. It’s important to remember that as the body's muscle mass increases the body needs more energy to nourish and support this new tissue. This means that higher calories are allowed, as not having enough calories becomes counterproductive. Muscle mass increase can be achieved by:

• A healthy diet will help build muscle
• Strength and resistance training
• Taking protein supplements

Weight loss strategies takeaway

With the right approaches, permanent weight loss is possible. Instead of deprivation, focus on science-backed approaches that work:

• Improved insulin sensitivity
• Stress management
• Sound sleep
• High-intensity interval training
• Increasing muscle mass
• Choose approaches that are enjoyable and fun

This will make sticking to the weight loss strategies easier and will contribute to a happy, healthy life.

Body Composition

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

Chao, Ariana et al. “Food cravings mediate the relationship between chronic stress and body mass index.” Journal of health psychology vol. 20,6 (2015): 721-9. doi:10.1177/1359105315573448

Taheri, Shahrad et al. “Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index.” PLoS medicine vol. 1,3 (2004): e62. doi:10.1371/journal.pmed.0010062

When lower back pain presents many want to retreat to the couch, bed and just lay down, but doctors, chiropractors, physical therapists, and spine specialists do not recommend this course of action. What they do recommend, other than treatment, is to engage in the easiest forms of exercise on the spine and back muscles.

Staying sedentary is one of the worst things an individual can do to their back. When the back is aching exercise can usually help. This is because the muscles, ligaments, tendons are being stretched and not just staying still, which lets inflammation build up and swell. Moving keeps the blood flowing, allowing for broader healing and recovery.

However, back pain relief can be a challenge. Various treatment options exist because there are a variety of causes. The key is figuring out which type is best for each individual and their specific condition. An individual needs to know the cause of their type of back pain, as this determines which exercises should or should not be doing. The Pain and Therapy journal evaluated some of the best exercises for lower back pain.

Physical Therapy Exercises

The McKenzie method can be very effective for acute disc herniation pain and sciatica. This type of exercise is to figure out if there is a specific position that helps the pain become centralized, correct any motion restrictions, and take the pressure off the region that is compressed or inflamed. Physical therapists incorporate McKenzie exercises as part of regular treatment. The strength-building moves are designed to help support the spine and consist of range-of-movement work and sustained positions.

Home and Studio Workouts

Pilates is one of the easiest exercises for individuals with chronic low-back pain. Like McKenzie exercises, it utilizes sustained positions that strengthen the trunk/core muscles. The muscles are strengthened using small movements. Using the machine called a reformer, has built-in support for the spine. This is considered a low-key, muscle-toning workout that can ease chronic back pain.

Water Exercise

Water exercises lessen the body's weight, taking pressure/stress off the spine. Deep-water running with the water at shoulder-height can significantly improve low-back pain. In a study, a group of overweight/obese women worked out twice a week for an hour-long exercise session. After 12 weeks, improvements in pain intensity, personal care, sitting, standing, and sleeping were reported.

Easiest Office Exercise

One of the easiest exercises is walking. It is great for the body. But the key is to walk more than usual around the office, or wherever work is. This is not about getting the heart rate up. It is about not staying in the same position for too long. When sitting and focused, an individual can stay in an uncomfortable position for some time and just push through it in an attempt to finish up the work.

Using a timer or an application that alerts every hour to get up and stretch is highly beneficial. Walk correctly to the bathroom, or just get up and walk around for a bit gets the blood pumping through the body and the muscles in motion stretching and contracting.

Stabilization Exercise

Strengthening workouts can be done at home.

• Stretch while standing against the wall bringing the arms up and down.
• Pull the elbows down into the back, which stops the hyperactive trapezius from tensing up.
• Knee to the chest motion while lying on the back
• Abdominal crunches while balance on an exercise ball
• Push the head back into the headrest while driving. This helps avoid the forward head posture.

Contact a doctor, chiropractor, or physical therapist that can recommend the best stabilization exercises for the specific pain/condition.

Tai Chi and Qigong

Tai Chi and Qigong are gentle exercises where an individual performs slow, controlled movements emphasizing balance and focus. Both can reduce pain, disability, and other symptoms associated with lower back pain.

Body Composition Testimonial

Exercise After Childbirth

Physical activity for pregnant and post-birth, the American Congress of Obstetricians and Gynecologists recommends the following. The easiest exercise routines can be resumed gradually after pregnancy, once a doctor confirms it is medically safe, depending on the delivery, and the presence or absence of medical complications.

• Pelvic floor exercises could be initiated in the immediate postpartum period.
• Regular aerobic exercise in lactating women has been shown to improve cardiovascular fitness without affecting milk production, composition, or infant growth.
• Nursing women should consider feeding their infants before exercising in order to avoid exercise discomfort.
• Nursing women also should ensure proper hydration before engaging in physical activity.
• Take it slow.

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

Pain and Therapy. (2020) “Rehabilitation for Low Back Pain: A Narrative Review for Managing Pain and Improving Function in Acute and Chronic Conditions.” https://link.springer.com/article/10.1007/s40122-020-00149-5

Spine. (2016) “Pilates for Low Back Pain: Complete Republication of a Cochrane Review.” https://pubmed.ncbi.nlm.nih.gov/26679894/

Individuals with neck and back pain should consider adding a few pain-relieving therapeutic tools to the holiday wish list. Spine specialists/experts have some tools for their patients and others who are dealing with back and neck pain. Looking at various points, these therapeutic tools offer the gift of helping to reduce neck and back pain, when unable to see a chiropractor or physical therapist.

Foam Rollers

Foam rolling is effective for different types of aches and pains, especially backaches. Foam rolling benefits include:

• Releasing muscle knots and tension
• Reduces inflammation
• Decreases pain
• Improves range of motion
• Returns flexibility

Wedge Pillow

A wedge pillow for the back is a necessity. A wedge pillow removes the stress from the spine and neck when lying down. Flipped around will take the tension off the legs also bringing back pain relief.

Deep Percussive Massager

Percussive massagers can provide a deep massage to various areas of the body especially the lower back. There are a variety of brands available with different levels of technology. However, careful use of these instruments must be exercised. This is because the massage can be intense and can exacerbate or cause further injury, and individuals can develop a tolerance making the massage no longer effective.

Seat Cushion

If sitting at a desk throughout the day or working from home a proper seat cushion is mandatory. Many individuals who sit the majority of their day utilize a combination cushion that includes the seat cushion with lower back support. Individual cushions are great because they can be moved easily and adjusted to fit where needed. Therapeutic seat cushions come with various features available, here are a few to keep in mind. Memory foam and air cells offer the most pressure relief. If there is tailbone pain, focus on a seat cushion with the tailbone cut out for extra relief. An office chair with these features should also be considered.

Inversion Table

Inversion tables are available at reasonable prices, starting around $100. Used correctly this therapeutic tool can successfully help relieve back pain. Inversion tables and cervical traction provide decompression and postural alignment for the spine helping with pain relief. These devices offer gentle decompression through the angle used. Wider angles or full inversion provides more decompression on the back. Individual spinal needs should be discussed with a chiropractor, physical therapist, or physician before using this therapeutic tool.

Pain Patches and Topical Agents

Pain-relieving patches like Lidocaine, IcyHot, and Salonpas patches are widely recommended for tight and sore areas of the body.

Sitting Standing Desk

A sitting and standing desk can be highly beneficial to back pain. In addition to burning off bonus calories throughout the day, Changing positions and postures throughout the day are recommended. This is to keep the muscles, ligaments, tendons moving, and not in a static position for too long. Changing every 20 to 30 minutes is the recommended time. Sitting and standing desks can provide positional changes that will help with posture, core stability, and circulation. This will help reduce and alleviate pain in the low back, neck, and shoulders. However, the desk needs to be stable and adjusted to the proper height.

Lower Back Sitting Support

These therapeutic tools help reinforce the low back region when seated. Most of us start to slouch forward with the head and shoulders hunched forward after some time at the computer. This strains the whole body, specifically the low back. Lower back supports can help maintain proper alignment of the spine when seated.

Knee, Thigh, Pelvis Pillow

These pillows have different names but are used in the same way. This is a pillow that can be placed between the legs while sleeping takes the pressure off the pelvis and spine. These types of pillows are great for individuals that sleep on their side. This is because the top leg often shifts down, leading to increased stress on the hips and low back. These pillows help keep the legs aligned during sleep relieving pressure on the low back.

How To Self-Care for Back Pain Books

There are a variety of books that offer tips, and therapies for self-care. These products are not a cure-all. They are intended to help in combination with proper treatment, especially for certain spinal conditions. If pain is limiting daily function, consult a chiropractor, physical therapist, or physician about using the above therapeutic tools.

Doctor of Chiropractic Near Me

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

Furlan, Andrea D et al. “Massage for low-back pain.” The Cochrane database of systematic reviews,9 CD001929. 1 Sep. 2015, doi:10.1002/14651858.CD001929.pub3