While bruising, soreness, and scrapes are common, whiplash and chronic whiplash injuries may not show for several days or weeks. While today’s vehicles are safer than ever, they can still only do so much when it comes to the body and musculoskeletal health. Being involved in an automobile accident, even a light tap can give a sudden jolt to the spine that although the individual might not have felt anything like discomfort or pain, it was enough to shift the disc/s out of place or set them up to shift out of place. No one wants to be involved in a car or motorcycle accident, but regardless of good driving habits, or how advanced the safety features on the vehicle might be, the average driver will be involved in three to four automobile accidents in their life.
Whiplash
Whiplash and chronic whiplash injuries are common in motor vehicle accidents. More than 3 million Americans will see a doctor and a chiropractor for automobile accidents and whiplash effects. It only takes a 2.5 mph hit to cause an injury. And whiplash doesn’t only happen when hit from behind, there are several ways an individual can be subjected to whiplash, including being T-boned, amusement park rides, and falling off a bicycle or a horse.
Symptoms
Most whiplash symptoms develop in the first twenty-four hours, but this is not always the case. Common symptoms include:
Most individuals realize they have whiplash a day or two after, but for others, it can take a few weeks or even months to present. Whiplash is classified by degree or grade:
Grade 0
The individual has no complaints and there are no symptoms/signs of physical injury.
Grade 1
There is neck pain but there are no physical signs of injury.
Grade 2
There are signs/symptoms of musculoskeletal damage and neck pain is presenting.
Grade 3
There are signs/symptoms of neurological damage and neck pain is presenting.
The average amount of time most individuals stay home from work is around 40 days. However, when whiplash pain lasts longer than a few weeks, it is deemed to be chronic whiplash.
Chronic Whiplash
Some individuals with whiplash experience painful symptoms for years. This is true of those that avoid or refuse medical attention and learn to live with it.
Treatment Options
There are very effective methods for treating whiplash and chronic whiplash injuries. Depending on the extent of the injury/s, developing the right treatment/rehabilitation plan requires individual consultation with a chiropractor to discuss options that can include:
Pain Relief
The pain can be excruciating. Over-the-counter pain relievers like ibuprofen for temporary relief. However, the individual will need extended treatment to ensure it does not become chronic pain.
Neck Brace
Neck braces help limit the pain, but should not be worn for more than three or four days. If worn for too long the neck muscles are prevented from gaining the strength needed to support the head.
Don’t Sit For Too Long
Avoid keeping the head in any one position for too long. This includes sitting in bed, watching TV, or working at a desk. This places a large amount of pressure and stress on the neck, making the pain even more severe and longer-lasting.
Sleeping Properly and Comfortably
For many, it can be difficult to get into a comfortable position when sleeping. Sleeping on the back with the head turned to one side can worsen the pain. Try a high-quality ergonomic pillow that allows the individual to sleep on their side and takes the pressure off of the neck.
Spinal Alignment
Whiplash can cause the spine to shift out of alignment. This can lead to additional problems in the back or shoulders. It�s always a good idea to see a chiropractor that specializes in motor vehicle accident injuries to realign the spine and neck, as well as for rehabilitation to strengthen the muscles and prevent further injuries. See a chiropractor for an evaluation of the injuries and develop a customized treatment plan that works for the individual’s condition.
Everyone is different
Some individuals can be stiff and sore for a few days and then are okay with not much pain. Some individuals experience severe pain immediately after the wreck, while others have no pain for days or even weeks. Both scenarios are pretty common. Soft tissue injuries can be very deceiving. Some don�t experience any pain for months after the accident. Many don�t think they need to see a doctor or chiropractor because there is no pain or symptoms. However, underneath serious problems could be getting ready to present including:
Constant headaches
Numbness or pins and needles in the hands or arms
Pain between the shoulder blades
Poor posture
Chronic muscle tension
Painful spasms
Degeneration of the discs
Painful inflamed arthritis
The quick development of arthritis
Sore, tight, or inflexible muscles
Sleep disturbances
Fatigue
Dizziness
Body Composition
A decrease in physical activity
Physical inactivity is a primary factor in the progression of sarcopenia. Resistance exercise can help maintain muscle mass and help build muscular strength. Individuals that are more sedentary can exacerbate the effects of sarcopenia.
A decrease in motor neurons
Aging is accompanied by motor neuron loss resulting from cell death. This leads to a decrease in muscle fiber. This decrease in muscle fibers leads to:
Impaired performance
A reduction in functional capacity
A decreased ability to perform everyday tasks
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*
Chiropractic manipulation under anesthesia, also known as M.U.A is a non-invasive stretching and musculoskeletal manipulation technique. This type of chiropractic treatment can offer relief from chronic and constant back pain and other types of pain that have not responded well or at all to conservative non-surgical care. Chiropractic manipulation under anesthesia breaks up adhesions/internal scar tissue that could result from an injury or previous surgery, helping restore the normal range of motion and reduce pain. This technique is utilized to treat:
Undergoing chiropractic manipulation under anesthesia while sedated means the body is in a highly relaxed state. This sedation allows the chiropractor to adjust the bones, joints into proper alignment and stretch the muscles without the individual�s voluntary/reflexive resistance. And the sedation allows the chiropractor to use less force, making the procedure painless.
Manipulation Under Anesthesia Specialists
This type of manipulation is a specialty procedure. Trained and certified physicians only perform it in the fields of:
Chiropractic medicine
Orthopedics
Physical therapy and rehabilitation
Osteopathy
Advantages to MUA treatment
There are individuals with pain that respond well to regular chiropractic manipulation, physical therapy, or exercise. However, depending on their condition, relief might only last for a few days or weeks. This is where manipulation under anesthesia could improve the range of motion and relieve pain. Manipulation under anesthesia has been performed for more than sixty years. It can be cost-effective and safer than invasive treatment like spine surgery. It is recognized and covered by most insurance and workers’� compensation plans.
Determining if MUA is right for the individual and their condition
Manipulation under anesthesia is not for all individuals with back pain. MUA is only recommended for patients that meet the procedure’s criteria. Like any other type of recommended treatment, a doctor will carefully consider the individual’s medical history, symptoms, previous treatments, and effectiveness. A doctor will also perform a physical and neurological examination with an individual’s complete medical history. Test results will confirm the patient�s diagnosis and determine if anesthetic manipulation can help relieve pain and other symptoms. Tests can include:
Not an appropriate treatment for individuals with:
Uncontrolled diabetic neuropathy
Spinal cord compression
Morbid obesity
Any cancer
Acute or healing bone fracture/s
Osteomyelitis vertebral bone infection
Acute inflammatory arthritis
Metastatic bone disease
Severe osteoporosis
Acute inflammatory gout
Tuberculosis of the bone
Co-existing medical problems could mean an individual may not be able to undergo any procedure that requires sedation.
Another reason why a patient’s complete medical history is vital
Procedure
This procedure is usually performed in an ambulatory surgery center that is a modern healthcare facility focused on providing same-day surgical care for diagnostic and preventive procedures or at a hospital. An anesthesiologist administers the medicine/s. The patient could be sedated but not unconscious or general anesthesia meaning complete unconsciousness. The choice of sedation depends on various factors, like the patient’s diagnosis and how severe the condition is. The anesthesiologist can recommend a specific type of medicine or a cocktail of medications for the patient’s comfort during and after.
Once sedated, the chiropractor utilizes specialized techniques to stretch, adjust and mobilize the affected areas of the spine and body. The manipulations free up fibrous adhesions or scar tissue in one or more areas of the spine and surrounding tissues. The procedure usually takes 15 to 30 minutes. The individual will be awakened and then is carefully monitored in a recovery area. Many report an immediate reduction in pain and a broader range of motion after the procedure. There is usually temporary muscle soreness, similar to the soreness after an intense workout.
Recommended aftercare
Before being discharged, the patient is provided instructions about aftercare therapy. Instructions may include:
At-home warm-up movements
Physical therapy rehabilitation
Passive stretching
Electrical stimulation
Cryotherapy or cold therapy to reduce inflammation and pain
Physical therapy, exercise, and stretching
Three to six weeks after the procedure, individuals continue with physical therapy to help prevent back pain from returning and any fibrous adhesions/scar tissue broken up from reforming. Exercise and stretching will help strengthen and stabilize the abdominal and spinal muscles and prevent pain from returning.
InBody
Malnutrition
Malnutrition is defined as a lack of uptake or intake of nutrition that can negatively affect body composition. An important nutrient that elderly individuals might not get enough of is protein. Trouble chewing, food cost, and trouble cooking are all factors that limit elderly individuals’ access to protein, which can lead to sarcopenia. These complications can affect how the body responds to diet and exercise.
That is because protein requirements for the elderly are usually higher than for younger individuals. This comes from age-related changes in the metabolism that includes a decreased response to protein intake. This means that an older individual needs to consume more protein to achieve the same anabolic effect. Micronutrient deficiency is a lack of nutrients like minerals and vitamins. These support important bodily processes like cell regeneration, immune system function, and vision. A common example is iron and calcium deficiencies. This type of deficiency has the greatest impact on normal physiological functions in conjunction with protein-energy deficiency, as most micronutrients are acquired from food.
Dr. Alex Jimenezs Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, 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 directly or indirectly support 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*
Sciatica is a very common and painful issue. Keeping it in check can be difficult especially with various causes that can generate flare-ups. Individuals managing sciatica need to pay attention and be vigilant of the negative activities/movements that could cause symptoms to reappear. A few common causes include:
Excessively tight-fitting pants
Improperly lifting heavy objects
Poor posture
Weight gain
Not stretching out
Wearing the wrong shoes
Knowing what not to do is just as effective for helping sciatica flare-ups as knowing what is best.
Sciatica Causes
The sciatic nerve is the longest nerve. It comes out the spine through the pelvis, down the leg to the foot. There is one sciatic nerve on each side of the body, and either can become irritated, injured, and inflamed. However, it�s rare that both are irritated at the same time. The underlying causes can vary. Most of the time the cause is a herniated disc that presses against the nerve, causing the pain. Even though this happens in the lower back, an individual might only feel pain in the buttocks and the back of the leg. Other causes of sciatic nerve pain include:
What makes sciatica worse depends on the underlying cause. For most, this is a herniated or bulging disc that presses against the nerve. With this type of case, any increase in pressure on the discs can worsen the symptoms. Sitting down in fact puts more pressure on the spinal discs, worsening the pain. Lying down can also worsen symptoms. When the pain is peaking, lying down for a little while can help, but for too long can worsen symptoms. Standing with a neutral spine, and walking around a bit, can help with nerve pain relief and the healing process.
Improper/Poor Posture
Poor posture, especially the rounding of the lower back. This usually happens when sitting. The rounded low back becomes a bad habit that individuals think will help with the pain. This can cause a flare-up. The spine has a natural S-curve and the more an individual can maintain that natural curve, the better off they will be.
Weight Gain
Too much weight can cause flare-ups with added stress/pressure on the spine, especially the low back. Maintaining a healthy weight will help relieve the added pressure, however, many who experience sciatica have trouble exercising. This is where a physical therapist and chiropractor can assist an individual with customized exercise and diet programs to overcome this obstacle. Eating is a way that individuals deal with pain, anxiety, and depression. But weight gain and poor health can worsen sciatica. Individuals that are overweight tend to experience more inflammation throughout the body, making sciatica even worse.
Stretching
Not stretching, especially as the body gets older tightens the muscles, ligaments, and tendons. And stretching improperly can injure these areas. There are recommended and non-recommended stretches for individuals dealing/managing sciatica. Stretches that require bending the low back can place added pressure on the lumbar spine, causing sciatica flare-ups.
Lifting Heavy Things
Lifting and improperly lifting heavy objects can worsen sciatica. This has to do with the rounding of the low back. Any time the spine is taken out of its natural S-curve, there is undue pressure on the joints and discs. When lifting heavy objects in this position the problem is worsened. When possible avoid lifting anything heavy while dealing with sciatica. It�s healthy to stay active, but there is no need to do intense workouts at home or the gym, especially heavy lifting.
Tight Pants
Tight pants can contribute to sciatica. Whether shorts, jeans, or skirts, wearing overly-tight, form-fitting pants should be avoided until the sciatica is gone. And even after it is not recommended to wear overly tight-fitting clothing, as this can cause blood and nerve circulation problems.
Shoes
Like tight pants, the wrong shoes without adequate support can cause flare-ups. For example, high heels force weight distribution to the front of the feet. For the body to compensate, it�s normal to push the pelvis and hips forward. When the body is in this position for a long time it starts to place stress on the hamstrings, which will exacerbate sciatica. Shoes without adequate support place added stress on the feet, which gets transferred up the leg to the hamstrings. Customized shoe inserts designed especially for individuals with sciatica can help in preventing symptoms.
Improvement
Sciatica takes time to heal. Avoiding making it worse and taking all the steps to help it heal, can bring the body back to normal within 2 weeks. For most, it takes around 4 weeks for the pain to go away. This depends on various factors. For example, if sciatica develops during pregnancy, it could take longer to get rid of the pain. One sign that shows improvement is called centralization meaning the pain is moving out of the leg and into the spine. This is a good sign that the individual is on the right track.
Body Composition
Meal Planning
The convenience of food delivery is wonderful, but remember that frequently eating food prepared away from home increases the risk of weight gain and obesity. Restaurants tend to serve oversized portions and prepare meals with excessive calories, sodium, and sugar. The benefit of eating from home is that individuals have more control over the ingredients and cooking methods used to prepare the food. It helps to plan meals and snacks in advance to make sure they are balanced. Here are the types of foods that should be included in a balanced meal plan:
A variety of whole fruits
Non-starchy vegetables – leafy greens, red and orange veggies
Starchy vegetables – potatoes, green peas, legumes, winter squash
Grains, with the goal to make at least � from whole-grain sources
Low-fat or fat-free dairy milk, yogurt, cheese
Protein from various sources – lean meats, seafood, eggs, nuts & seeds, and soy products
Healthy cooking oils – olive oil or canola oil
Nuts and nut butter
Fresh or frozen fruits
Dried herbs and spices
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*
Understanding the difference between weight loss and fat loss will help promote a healthy change and improve an individual’s wellbeing. Fat loss can be a part of losing weight. However, individuals lose more than just fat. Fat loss is the goal for most individuals, so taking a deliberate, focused approach will generate the best results. Here we discuss how individuals can optimize for fat loss.
Understanding The Difference
Weight loss is the overall reduction in body weight
Fat loss is a reduction in body fat
When losing weight, the body is not just losing body fat, and changes are being made to each component of body composition. This includes:
Body fat
Lean Body Mass
Body Water
This is also true for weight gain. An individual cannot control how much is lost but can influence what is lost.
Weight Loss
Hundreds of diet and exercise programs can help achieve fat loss, some better than others. The ones that tend to work better focus on the same thing: reducing energy intake from food/diet while increasing energy output through exercise and regular physical activity. This forces the body to compensate for the missing energy by breaking down the body’s tissues, including fat and muscle. As an individual loses weight, they will also lose some muscle in the form of Lean Body Mass in addition to body fat.
Fat Loss
Body fat is a combination of essential fat and storage fat. Storage fat is adipose tissue that has accumulated for reserved energy. This type of fat changes with diet modification and regular exercise. Too much storage fat can negatively impact physical and mental wellbeing, so this should be the focus for better health.
Focus on fat loss and not weight loss
There is a clear association between obesity and chronic disease. Focusing on weight loss can lead to unintended consequences like eating disorders. This is why focusing on weight loss, and healthy body composition is critical. This is the recommended approach because it encourages the individual to move more and eat healthily.
Understanding health benefits of losing fat
Body fat percentage works better as a gauge of health than weight.
Weight is composed of lean body mass, body fat, and water, so any changes in these areas can lead to weight gain and not just fat loss. Excess body fat, specifically storage fat, has a close association with chronic diseases like:
Type 2 Diabetes
Hypertension
Heart Disease
Various Cancers
The key is understanding that a healthy body fat percentage will help reduce the risk of these diseases and improve mental health and overall health.
Different ways to measure fat loss
Tracking body fat loss means having body composition tracked and monitored. There are devices and methods for determining body composition, including:
For genuinely accurate results, get tested by a highly skilled professional who uses medical-grade tools for assessment. Cheap plastic calipers and at-home scales don’t tend to be the best options.
Metabolism changes with weight loss
When losing weight, there is more loss than fat. One loss can be Lean Body Mass, which is critical because the amount of Lean Body Mass has directly influenced Basal Metabolic Rate or the body’s metabolism. The Basal Metabolic Rate (BMR) is the number of calories the body naturally burns when resting. When focusing on weight loss and not making changes to minimize lean body mass loss, the individual decrease the size of their metabolism. However, if an individual continues with the same eating habits, this could be a setup for weight regain.
Weight loss can slow down metabolism.
Here is an example of a typical set of body composition results of someone who would be clinically diagnosed as obese.
Along with weight and body fat mass measurements, the individual naturally developed muscles by carrying their body weight. This means that individuals that are obese also have relatively large metabolisms. Dramatic changes to Lean Body Mass and metabolism are not ideal, especially when the goal is maintaining a healthy body weight.
The weight and body fat bars on the above chart are significantly over average, and the Skeletal Muscle Mass bar. This is common for individuals that are obese. Individuals that are obese have developed this muscle by carrying a large amount of weight. Large amounts of muscle begin to build to move the heavy body. This is why it is essential to come up with a focused/customized approach for gaining strength, losing fat, and body recomposition, rather than just weight loss.
Stopping weight regain
Focusing on body composition, developing muscle, and Lean Body Mass is crucial. With weight loss, there will be some Lean Body Mass loss. This means a low metabolism and non-regulated eating habits can lead to regaining weight. With no development of Lean Body Mass and skeletal muscle to help grow the metabolism, there is an increased chance of weight retrieval. Along with continued changing eating habits after an individual reaches their target weight.
Building muscle, losing fat for healthy body composition
The main areas to focus on to change body composition, overall health, and wellbeing.
Focus on body composition, not on weight loss
Instead, track changes in body composition. This means optimizing programs for fat loss while minimizing Lean Body Mass loss. Weight loss will occur, but proper nutrition and strength training can reduce Lean Body Mass loss.
Develop new eating habits
An important step is understanding how to improve eating habits by choosing a diet plan that will be enjoyable. When optimizing for fat loss, it will take longer than weight loss. Effective dietary strategies go for half to one pound of fat loss per week. This is a manageable and sustainable goal that will not cause adverse effects on metabolism. Slow and steady is the better option and will lead to long-term changes.
Start strength training to increase metabolism.
Strength training/weight lifting is a great way to increase metabolism. Increased muscle benefits range from:
High ability to recover from disease/s
Reducing insulin resistance
Keeps the body mobile
Helps combat obesity by increasing BMR and metabolism
Body composition in the long-term
Fat loss is more important than weight loss and will lead to long-term changes. Understanding that working out smarter and finding out body composition numbers will promote getting fit while keeping the fat off. It will take longer than expected, but dropping 30 pounds in less than a year and then regaining it all back is counterproductive.Take the time to make minor, impactful adjustments that will lead to a lifetime of optimal health.
InBody
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 public 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 to and support directly or indirectly our clinical scope of practice.*
Our office has reasonably attempted to provide supportive citations and 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
Hall, Kevin D et al. Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity. Cell metabolism vol. 22,3 (2015): 427-36. doi:10.1016/j.cmet.2015.07.021
Merlotti, C et al. Subcutaneous fat loss is more significant than visceral fat loss with diet and exercise, weight-loss promoting drugs and bariatric surgery: a critical review and meta-analysis. International journal of obesity (2005) vol. 41,5 (2017): 672-682. doi:10.1038/ijo.2017.31
Tobias, Deirdre K et al. Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis. The Lancet. Diabetes & endocrinology vol. 3,12 (2015): 968-79. doi:10.1016/S2213-8587(15)00367-8
Keeping an individual’s spine in top form equals less pain and more mobility, flexibility, and freedom. The body wears down and is a natural effect of aging that happens to every single one of us. Spinal issues related to aging can become serious if not addressed and enacted upon with exercises, stretching, and chiropractic maintenance.
Aging and The Back
It is normal for the spinal discs and joints to deteriorate with age. Spinal stenosis or the narrowing of the spinal canal can also be part of the aging process. Two conditions brought on by aging are degenerative disc disease and arthritis that can also include stiffening of the spinal ligaments and osteoporosis.
Degenerative disc disease is experienced by 40% of individuals 40 years of age
Increases to 80% for individuals 80 years of age and older.
It centers around discs that gradually change from being mostly water to mostly fat.
When it is fat, the discs become narrowed and lose elasticity.
The Centers for Disease Control and Prevention say that 23% of American adults have arthritis. This is a condition that mainly affects the facet joints. The joints become swollen, which reduces the range of motion and can impinge on the spinal nerves, causing pain, weakness, and sciatica. With time the ligaments around and in the spine stiffen, reducing the range of motion, causing stenosis. Bone loss, or osteoporosis, is brought on by changes in hormones and other factors like nutrition. Aging is a natural process, but individuals can help their spines stay in top form no matter how old they are.
Practicing Healthy Posture
Right off the bat proper healthy body mechanics is a must. Staying aware and mindful of body posture maintains alignment and keeps the body balanced. Healthy posture will help reduce the effects of:
Spinal stenosis
Degenerative disc disease
Herniation
Risk of spinal fractures
Practicing proper posture includes:
Reduce slouching
Make sure the workstation is in top form and ergonomically sound
Make sure to bend the knees when lifting and keep the spine as vertical as possible.
Yoga
Yoga can be highly beneficial for a healthier, more youthful spine. Yoga fulfills three areas for keeping the spine in top form. This includes:
Regular exercise
Maintains flexibility
Achieves ideal body weight
Yoga is an age-defying activity for the spine. Because it:
Maintains strength
Flexibility
Posture
Balance
Can be helpful for a variety of spinal conditions, specifically arthritis pain
Falls can cause serious injuries. Yoga can also help work on balance as well.
See a Chiropractor
Preventive medicine is key to keeping the body healthy, youthful, and as strong as possible. A chiropractic examination can determine if there are any spinal problems and a diagnosis to develop an optimal treatment plan. If body function is limited because of pain in the back and/or legs, contact Injury Medical Chiropractic and Functional Medicine Clinic and get the spine back in top form.
Body Composition
Exercise/Stability Ball Curls
This exercise works muscle groups specific to spinal strength and includes the:
Hamstrings
Glutes
Deep abdominals
Hip abductors and rotators
Exercises like this are one of the most effective ways to build functional strength and endurance in the hamstrings, hips and prevent injuries. To do this workout:
Lie on your back with the knees bent
Lift legs up so the bottom of the feet rests on top of an exercise ball
Roll your legs out until they are straight
Hold the position for a second or two
Return to the top of the movement while squeezing the hamstrings
Working these muscles will help make squatting, lunging, or bending motions easier on the spine.
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
High-impact labor jobscan cause back pain, as well as jobs that require sitting all day. Nowadays, everyone is at risk of developing some form of back pain at their place of work. Here are a few tips for avoiding back injuries at work. It does not matter what an individual does for a living, or how it is done. Sitting, standing, lifting, bending, twisting, reaching, pulling, and pushing, all can have a negative impact on the spine’s health and the muscles in the back.
According to the Occupational Safety and Health Administration or OSHA,work-related musculoskeletal disorders are a common reason for missing work or restricting work time. Back pain and injury prevention/avoiding is the goal along with seeking the proper treatment as soon as possible.
The Risk for Back Pain
Work-related musculoskeletal disorders that affect the spine are a worldwide problem. The World Health Organization has stated in the United States that there is an estimated 149 million workdays lost every year because of back pain, with total costs estimated to be around 100-200 billion a year. And the World Health Organization identified low back pain as the leading cause of disability in the world. The National Institute for Occupations Safety and Health, which is a division of the CDC, listed five primary risk conditions for work-related musculoskeletal disorders:
Regularly lifting of objects
Regular exposure to whole-body vibration like using a jackhammer or driving a forklift
Regular reaching overhead work
Working with the spine in a chronic flexion position
Repetitive work/tasks
Office Back Pain
Individuals that stare at screens most of the day means their spines are at risk for cervical spinal flexion. This can lead to neck, shoulder, and upper back pain.And sitting for long bouts of time with poor posture adds tremendous pressure and weight on the low back. When the body is seated for a long time, the body is not utilizing its core abdominal muscles and back muscles that keep the body and foundation strong and flexible. The more these muscles are under-utilized the more the body begins to fall into the vicious cycle of slouching, slumping, poor posture, and increased stress on the back muscles.
Avoiding Back Injury
With advancements in medicine, there are solutions for relieving pain and getting an individual back to regular work activity. Basic ways for avoiding injuries and keeping the spine healthy.
Lifting with the legs and not the back
Maintaining healthy weight
Healthy diet
Stretching before physical activity and also during work will keep the muscles active and optimal circulation
Overall physical fitness like taking a walk
Knowing when to rest giving the body a break
Focus on recovery during off-hours
Working with Spine Specialists
If the pain is constant or there is a high possibility of an injury, see a medical professional. The correct diagnosis leads to the right treatment, which can include:
Rest
Physical therapy
Chiropractic
Pain management
Medication
Injections
Surgery
There is no one-size-fits-all approach. Every individual will have a personalized treatment plan. A multi-approach is recommended, and the most therapeutic for long-term benefits. One treatment option to be very cautious about is opioids. A review in BMJ suggests opioids do not help individuals get back to work faster, and pain control is only short-term. Back pain inflammation is better addressed through anti-inflammatory medication, physical therapy, and exercise. If pain or a back problem currently exists, see a doctor, chiropractor, or spine specialist and find out about treatment options and avoiding back problems.
Body Composition
How Aging Affects the Body
The body’s muscles are constantly being broken down and repaired. When the muscles are used, microscopic tears happen from the regular wear and tear. This means rebuilding those tears with protein. However, as the body gets older, it stops rebuilding the muscles as efficiently. With time, there is a reduction in overall muscle mass and strength. That loss can come from a combination of factors including:
Hormone changes – for example, testosterone gradually decreases
Physical inactivity
Comorbid conditions like cardiovascular disease, diabetes, and cancer
But this reduction in muscle mass doesn�t just happen to the elderly. Research has shown that strength and development in an individual’s 20s peaks and begins to plateau in their 30s. For many, decreased strength translates to being less active, and routine activities become more difficult to execute. Inactivity means fewer calories burned, muscle development decrease, and negative changes to body composition including muscle loss, and percent body fat increase.
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
When individuals stop working on their back pain therapy, the pain can come back. Don’t give up on the process and trust the therapists/providers. Many people experience their first episode of low back pain between the ages of 20 and 40. Often they are not sure what caused their back problems. There are a variety of factors that could be contributors like:
Old running shoes
A heavy box that was inappropriately lifted and carried
Exercise strain
Too much sitting
Poor posture
Work injury
Personal injury
Sports injury
After some time with the pain, a visit to the doctor is in order, hoping for clear answers and strong medicine. A diagnosis of non-specific back pain and a prescription for physical therapy is given. This is because doctors are now required to prescribe non-medication, non-invasive therapeutic approaches for any type of pain first. After three to four weeks of physical therapy, and there is still no improvement or signs of improvement will a doctor recommend medication/s and/or surgery.
Physical Therapy
Nonspecific back pain describes back pain that is not associated with a clear cause like:
Osteoporosis
Inflammatory arthritis
Tumor
Fracture
Infection
Structural deformity
Non-specific back pain is very common and often acute, meaning the symptoms usually go away on their own within a month. Physical therapy also known as PT can help expedite the healing process. Physical therapy can improve a variety of back-related problems, including those caused by disease and structural abnormalities. A study found that physical therapy works as well as surgery for lumbar spinal stenosis or the narrowing of the spinal canal in the low back.
Don’t Give Up On The Program
Unfortunately, many individuals do not follow through with the full course of physical therapy. Reasons include:
Time
Cost
Inconvenience
Low level of physical activity before treatment
Depression
Anxiety
Poor social support
Increased pain during exercise
The problem with stopping physical therapy is that individuals can end up right where they began. Not following a treatment plan can have negative effects on outcomes and healthcare costs. Progress depends on how much follow-through an individual does on their own. Don’t give up on the program and maintain rehabilitative progress.
Scientifically Backed Benefits
Scientific proof means measuring results objectively to determine if a treatment works. Physical therapy has consistently proven to be highly effective. Researchers found that physical therapy led to positive health benefits when treating back pain. Specifically, individuals that followed a physical therapy program to the end had:
For example, spine stabilization exercises during an episode of low back pain can decrease pain, disability, and the risk of another episode.
The Right Physical Therapy Clinic
Do research to find the best therapeutic clinic or professional. It is perfectly understandable to be picky about physical therapy. Several studies have shown that a healthy relationship between patients and physical therapists improves outcomes. When choosing a clinic, individuals should be aware that there are different models. The differences can influence the experience.
Some therapists treat more than one person at a time. This means the exercises will be shown how to do them properly, then the individual will be expected to continue on their own with the therapist returning to see the progress and start the next exercise.
Some therapists see the patient once, then an assistant takes over. Assistants will help with the exercise programs.
There are some clinics that could be out of network or do not accept insurance. Individuals can pay more, but the benefit is more one-on-one time/care with a physical therapist.
If an individual does not like the experience with one model, try another.
Remember that individuals need to advocate for their own health, treatment, and progress.
If an individual is not improving, then they need to have a discussion with the physical therapist.
The therapist can then problem solve and try a new treatment or refer the patient for additional care like imaging, medications, or a different intervention altogether. Don’t give up, relief from back pain is possible.
Don’t Give Up On Body Health
Body composition analysis an effective tool during physical therapy
Body composition is essential for understanding physiological makeup and to help guide a treatment plan to target specific areas in physical therapy programs. InBody analysis is non-invasive and convenient, making it ideal when used in conjunction with physical therapy rehabilitation programs. The InBody test provides results that can be used to educate and engage individuals to help track improvements throughout the physical therapy course. In less than 60 seconds, the test results are easy-to-understand, accurate, and objective. This helps to evaluate and monitor progress during rehabilitation. With the test a physical therapist can:
Assess muscle distribution
Focus on areas weakened by injury or surgery
Identify fluid imbalances related to inflammation
Monitor changes to determine the efficacy of the therapy program
Guide recommendations for long-term success
Don’t give up!
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
PLOS One.�(Jun 2016) �The Influence of Physical Therapy Guideline Adherence on Healthcare Utilization and Costs among Patients with Low Back Pain: A Systematic Review of the Literature.��pubmed.ncbi.nlm.nih.gov/27285608/Pain and Therapy.�(Jan 2020) �Rehabilitation for Low Back Pain: A Narrative Review for Managing Pain and Improving Function in Acute and Chronic Conditions.��link.springer.com/article/10.1007/s40122-020-00149-5Spine.�(Apr 2012) �Management Patterns in Acute Low Back Pain: the Role of Physical Therapy.��www.ncbi.nlm.nih.gov/pmc/articles/PMC3062937/
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