Spine Health & Spinal Hygiene

Bone fracture rates have been on the rise in the last few years and a study predicts that they are going to increase in the coming decades.

These predictions are based on:

• Rising osteoporosis among the aging population
• Increase in sports-related fractures among young and active people

Any type of bone fracture, especially when the spine is involved, comes with the most common and debilitating symptom is severe pain.

Managing pain correctly is vital to the proper healing of a fractured bone.

Unfortunately, the common treatments prescribed to manage fracture pain can cause significant side effects, especially when used beyond the short-term or acute phase of pain.

Bone fractures cannot be always be avoided, but when it comes to osteoporosis, everyone can take steps to help minimize the risk of developing the condition.

How to Prevent Osteoporosis and Bone Fracture

First, understand that osteoporosis is not a normal part of the aging process.

It is an irreversible and degenerative disease that causes bones to become porous over time.

Prevention should begin as early as possible, as this will benefit an individual later in life.

It's never too late to begin taking steps!

Protecting the bones begins with the most important thing and that is diet.

Most individuals' diet does not fill the recommended daily values of calcium and Vitamin D.

Both are essential for strong bone health and density.

Diet must be well-balanced with an abundance of:

• Green leafy vegetables
• Fruit

Dairy sources high in calcium:

• Milk
• Yogurt
• Cheese

However, vitamin D is typically highest in sources of wild-caught fatty fish like salmon and tuna.

Regular exercise is the next important step to help reduce the risk and keep bones strong.

Do exercises that are both:

• Weight-bearing (high/low-impact aerobics or walking/jogging)
• Muscle-strengthening (weightlifting and exercise bands)

Yoga and Pilates can also help to improve:

• Strength
• Balance
• Flexibility

These are essential in the prevention of bone fractures from falls.

Engage in exercise that you enjoy, this way you will stick with it on a regular basis.

Try for two to three sessions a week if you’re beginning and try to work up to five.

While diet and exercise are extremely important to prevent osteoporosis, there are some areas that should be removed from the lifestyle or limited.

• Smoking
• Alcohol

These chemicals in both cigarettes and heavy alcohol consumption are known to be significant contributors to bone loss.

Injury Medical & Chiropractic Clinic offers not only chiropractic treatment, but exercise, and diet programs set up by professional life/health coaches that are customized to each patient. Set up an appointment today, we can help!

Chronic Body Pain Recovery | El Paso, Tx

Aracely Norte suffered a slip-and-fall accident which tremendously limited her ability to work, affecting her quality of life. Due to the chronic pain she experienced, Aracely had difficulty engaging in her regular, everyday responsibilities. After her lawyer recommended Dr. Alex Jimenez, chiropractor, Aracely found the relief she was looking for.

Chronic pain is a common issue that can occur due to a variety of reasons, including injuries and underlying conditions, however, chiropractic care can help eliminate chronic pain symptoms from the source.

During my first pregnancy, I was in great shape as a yoga instructor. I thought I was ready but juggling:

• Pregnancy
• Birth
• Early motherhood

I realized how intense the weight gain was, especially on my:

• Back
• Neck
• Hips

This turned into a cycle of:

• Gaining baby weight
• Losing baby weight

Along with repetitive movements of:

• Lifting
• Swaying
• Hunching over to nurse
• Bathing

I experienced body discomfort and back pain that I never thought I would feel!

Then came my second pregnancy, and the pain was there again. This time targeting my:

• Hips
• Neck
• Shoulders

And of course, the back pain was there in full force, which discouraged and saddened me.

I was sick of feeling uncomfortable and realized it was time to find a solution I could use at home and every day of my pregnancy.

I surrounded myself with top professionals, absorbed their knowledge and utilized their tips and tools into my daily routine.

Tips to alleviate back pain during pregnancy

These tips come from my background as a yoga instructor along with consultations from my:

• Chiropractor
• Massage therapist
• Pilates instructor 

Strengthening the abdominals and glutes

During pregnancy when your back hurts it is because you are not using the muscle groups that stabilize the body's frame.

As you gain pregnancy weight, the discomfort can worsen.

My Pilates instructor showed me deep core strengthening and glute exercises to do at home, which immediately helped alleviate my back pain.

These exercises can get those muscle groups to respond. Therefore, instead of the back doing the work, these muscles take over.

• Bridges with a rear-end squeeze at the top
• Pelvic tilts to gently awaken the transverse abdominals 

Side-stretching helps  expand the spine

Stretching the sides of your body allows for space between the ribs.

It alleviates back pain and improves breathing.

As pregnancy advances, the middle area of your body can feel tighter.

This is one reason you may feel out of breath.

My massage therapist shared a stretch that helps to open up this space.

• Sit cross-legged and raise both arms toward the ceiling
• Put your right hand down and, with the left hand, reach over toward the right side of the room
• Repeat on the opposite side
• Take deep breaths

The goal is to reach up and over to improve breathing.

Legs up the wall

Your legs, knees, and feet will begin to feel the effects of added bodyweight and pressure.

A restorative yoga pose that involves placing a yoga mat or blanket as a back cushion next to a wall.

• Lie on the floor against the wall
• Let your legs climb up the wall
• Stretch arms outward and turn your palms up
• Take deep breaths

This reverses the blood flow and gives your joints a much-needed break.

Hang out and enjoy.

If the back of your legs feel like it's too much to stretch all the way up, bring the soles of your feet together and let the knees butterfly out to the sides.

Make it a Daily habit

It can be a struggle to do daily stretches and exercises, especially as things get crazier and busier.

But this is what makes these home exercises/tips work.

Get into the habit to make it more personal and make body-care a top priority.

Children and life will try to take over but your wellness needs to come first before the care of others.

Living with back pain is something I would not recommend trying. Instead, see a chiropractor/doctor and learn these exercises and more tips so you can work out the discomfort/pain whenever it presents and enjoy your pregnancy to the fullest.

Lower Back Pain During Pregnancy Treatment El Paso, TX Chiropractor

Truide Torres, office manager, first received chiropractic care with Dr. Alex Jimenez during her pregnancy for her lower back pain. Mrs. Torres experienced aggravating symptoms throughout the progression of her pregnancy, which led her to seek a natural treatment approach for her own health as well as that of her own baby. Once Mrs. Torres started chiropractic treatment with Dr. Jimenez, she recovered her quality of life and was able to return to her original state of well-being. As an office manager, Mrs. Torres also receives regular chiropractic care for any lower back pain which may occur as a result of her job. Mrs. Truide expresses how important it is to continue her spinal maintenance and she highly recommends Dr. Jimenez as the non-surgical choice for a variety of health issues.

Low back pain (LBP) is a frequent health issue involving the muscles, nerves, and bones of the spine. Pain may differ from a dull persistent pain to a sudden sharp sensation. Low back pain can be classified by length and severity (pain lasting less than 6 months), sub-chronic (6 to 12 months), or chronic (over 12 months). The status could be further categorized by the underlying cause as both bodily, non-mechanical, or referred pain. The symptoms of low back pain may generally improve in a couple of weeks from the time they begin, however, some cases may require additional treatment. In the majority of episodes of lower back pain, a specific underlying cause isn't identified or properly cared for, and healthcare professionals may attribute it to mechanical issues like joint or muscle strain.

Chiropractic can help with a wide variety of health conditions, particularly those involving the spine. Your chiropractor’s ability to adjust your spine makes it possible to correct many issues with the back and neck. Chiropractic also offers the advantage of being drug-free and non-invasive, so the side effects you need to worry about are minimal.

6 Disorders of the Spine that Chiropractic Can Help With

1. Degenerative Disc Disease

Most often, degenerative disc disease is a condition that strikes people as they get older. The discs that sit between your vertebrae are supposed to be relatively soft to provide cushion and flexibility to the spine. Unfortunately, years of use and various injuries can cause the discs to wear down. When they wear down it can lead to pressure on nerves and bone on bone contact.

2. Herniated Disc

Sometimes a disc can rupture, allowing the interior matter to protrude from the outer shell and press against nerves in the spine. The most common areas of the body to have a herniated disc are the lower back and the neck.

3. Sciatica

The sciatic nerve travels from the lower back and down the legs. The nerve can become irritated if there are issues with the lower back, such as degenerative disc disease, herniated disc or misalignment. Pressure on the nerve can cause symptoms like shooting pains, numbness, tingling, dull aching, and other discomforts.

4. Whiplash

Whiplash is most common in rear-end car accidents, where a car hits you from behind and causes your head to whip forward and backward. The force generated by the whipping motion can cause significant damage to your neck. Stiffness and pain are common symptoms. Whiplash should be treated as soon as possible following an accident.

5. Myofascial Pain

The fascia is the sheath-like material that surrounds your muscles. Adhesions can occur in the fascia due to overuse or injury. Sometimes the painful points can feel like hard knots under the skin. Myofascial pain often causes discomfort in other areas of the body that you would not assume are related to the problem area.

6. Back Sprains and Strains

There are many ways that the back can become sprained or strained. A sprain involves the ligaments that are attached to your bones, while a strain involves your muscles and/or tendons. Either condition can cause significant pain and a loss of mobility.

How Chiropractic Can Help

Your chiropractor will offer you different options for healing your spinal condition. These may include:

Adjustments

Many times the problems with your spine can be improved by realigning the vertebrae. Injuries and spinal conditions are often associated with misalignment—where the vertebrae are not sitting on top of one another as they should be. A chiropractic adjustment gently returns your vertebrae to alignment.

Massage Therapy

Massage is a great complementary therapy to chiropractic adjustments. It can help to relax muscles, eliminate adhesions and improve mobility. It can also help your spinal adjustments to stay in place as you go about your day to day life.

Ultrasound

Ultrasound treatments are an effective way to encourage your body’s own healing mechanisms without causing any unwanted side effects. The sound waves penetrate deep into the tissues to create heat energy, which encourages circulation and aids in healing.

Get Help with Your Spinal Disorder

If you are struggling with a spinal disorder like those mentioned above, we would love the opportunity to help. Our chiropractic team understands how to administer safe, effective treatments that are non-invasive and work together to improve healing outcomes.

Please contact us today to discuss your spinal condition and schedule an appointment.

Heel Spurs

Do you have a sharp pain in your heel? When you take a step, does it feel like a knife is stabbing your heel? If the answer is yes, then you might have a heel spur.

A heel spur is a degenerative outgrowth of bone on the calcaneus. While the heel spur itself is sometimes painless, the condition is commonly associated with Plantar Fasciitis.

• Heel spurs themselves are not what cause pain
• Spurs occur in 50-75% of heels afflicted with plantar fasciitis
• Heel spurs sufferers usually tell of sharp pain in the heel, that radiates to the bottom of the foot.
• Symptoms can impede walking, and movement in general.

Treatment

Surgery can be costly, risky, but is usually unnecessary.

Recovery time:

• Between 3 to 6 months or more to return to weight-bearing functions
• Conservative treatment, on the other hand, is shown to be quite effective.
• The pain and irritation experienced by about 90% of people respond quite well to conservative treatment.

Home Care:

1. Stretch foot and calf consistently
2. Ice the heel to bring down swelling
3. Wear custom orthotics
4. Focused exercises on strengthening muscles in the feet and ankles
5. Weight loss, and better shoes if necessary

At Injury Medical & Chiropractic Clinic:

Foot adjustments:

• Inferior navicular
• Fixated cuboid
• Posterior calcaneus and/or “dropped” metatarsal heads.
• Though adjustments may help reduce symptoms, they do not restore plantar aponeurosis laxity or the resultant excessive pronation.

Custom orthotics support all 3 arches, which help control pronation and protect against heel shock.

Your healthcare provider and custom orthotic's center can offer a special cut out at the site of the insertion of the plantar fascia to reduce pressure.

Conclusion

Heel spur pain can be reduced by seeing your movement patterns of the foot and ankle. While there is no cure for heel spurs, chiropractic foot adjustments, orthotics and home stretching can help.

Heel Spur Treatment El Paso, TX

Blanca, born and raised in El Paso, TX, has been suffering from heel spurs for about two years. As a registered nurse, her symptoms significantly affected her ability to work and her overall quality of life. Determined to improve her health, Blanca considered chiropractic care. Once she started treatment with Dr. Alex Jimenez, however, Blanca experienced tremendous relief from her heel spurs, almost instantly. Blanca highly recommends chiropractic care with Dr. Alex Jimenez as the non-surgical choice for the treatment of heel spurs.

A heel spur is a calcium residue resulting in a bony protrusion on the bottom of the heel bone. Although heel spurs are often painless, they can lead to heel pain. They are often associated with plantar fasciitis, a painful inflammation of the fibrous band of connective tissue (plantar fascia) that runs across the bottom of the foot and also connects the heel bone to the ball of the foot. Heel spurs are usually caused by strains on foot muscles and ligaments, stretching of the plantar fascia, and repeated tearing of the membrane which covers the heel bone. Heel spurs are particularly common among athletes.

Degenerative disc disease is a condition where your spinal discs wear down that can lead to pain and discomfort. Everyone’s discs wear down with time, but not every person experiences pain from this process.

What are the 4 Stages

Two of the main components of the spine are the vertebrae and the discs. The discs sit between vertebrae to provide cushion, support, and flexibility. Each disc is made up of a soft inner layer and a tough outer layer. Over time, or due to injury, the discs can lose their integrity, begin to thin and even tear in certain cases. Compromised discs increase the likelihood of pressure on nerves and friction between the vertebrae.

Like many diseases, degenerative disc disease has several possible stages. As the stages progress, the negative symptoms become more pronounced.

Stage 1

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

Stage 2

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

Stage 3

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

Stage 4

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

What Chiropractic Do for Degenerative Disc Disease?

Chiropractic care is a preferred treatment option for degenerative disc disease for a variety of reasons. Because it is gentle and non-invasive, chiropractic is much less likely to create undesirable side effects—which are common with prescription medications and surgery. 

Obviously, the earlier the stage of degenerative disc disease, the more successful treatment can be. But chiropractic can be helpful even in the most extreme cases of degenerative disc disease.

Chiropractic treatments may include:

Chiropractic Adjustments

One of the most effective ways to treat degenerative disc disease is to ensure the spine is in proper alignment. Loss of alignment, which can happen due to injury or just day to day life, puts extra stress on the spine which can accelerate the degradation of discs. Adjustments bring back alignment.

Spine Decompression

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

Now is the Time for Treatment of Degenerative Disc Disease

The best time to seek treatment for your back and neck pain is right now. Our chiropractic team can help you feel better and live a healthier life. Please contact us now to learn more!

El Paso Chiropractic Clinic