High-intensity interval training or bodybuilding? Getting to the gym, choosing a strength-training method, and figuring out which method is right for you can be frustrating and confusing. With all of the options available, there�s just no easy way to figure out which training regimen is right.
Here are two of the most popular training methods broken down. The principles behind each training method and how they influence body composition. The journey to getting healthy goes a lot smoother when knowing which training program will help reach optimal fitness goals.
Not all training programs are the same
Bodybuilding is about physical appearance. This means big muscles and low body fat which is accomplished by heavyweight training workouts. High-Intensity Interval Training/HIIT workouts focus on performing high-intensity exercises in large volume repetitions quickly to raise an individual’s heart rate, cycling between high intensity and rest. This is accomplished by using:
Light weights
Bodyweight
Cardio exercises
It�s important to understand that different training methods will affect body composition differently. Body composition is about painting an accurate picture of what�s going on in the body. The key is to break down:
What each training program looks like
What it does
How to choose the program that�s best for the individual
Gaining Lean Body Mass
Losing Fat Mass
Bodybuilding
Bodybuilding at its core is about gaining muscle while minimizing body fat. Minimizing fat is a key to building a muscular-defined physique, and requires a detailed focus on protein and calorie intake. It is the emphasis on aesthetically increasing muscle size and reducing body fat. Bodybuilders focus on higher reps and lighter-weight workouts. This encourages muscle hypertrophy. Other factors in bodybuilding are:
Adequate cardio
Consistent protein intake
Calorie restrictions
These are important aspects of this type of regimen and building visually impressive musculature.
This impressive musculature is not only for looks, as it can help with fat loss as well. This is because resistance training/weight training can burn a lot of calories and lose a substantial amount of fat. A study by the Department of Exercise Science showed that 10 weeks of resistance training can reduce fat weight by 1.8kg and increase resting metabolic rate by 7%.
Body Composition
For the average person, if the focus is on building visible muscle while keeping a low body fat percentage, bodybuilding is a great choice. Ideal body composition focuses on keeping fat content to a minimum without compromise.
High-Intensity Interval Training/HIIT
Modern training programs like CrossFit utilize HIIT-style workouts. HIIT burns calories through workouts that significantly increase heart rate. The exercises are short, loaded with mini-breaks in between high-intensity sets designed to test cardio. The focus is on high repetitions. However, HIIT workouts are so intense that professional trainers recommend individuals only train 2-3 times a week, to avoid overstressing the body. There are bodybuilding exercises included like:
However, they are done with different goals in mind. The priority of a HIIT workout is to reduce fat, improve cardio, and developing some muscle.
Body Composition
Scientists from Ohio State University observed more than 40 subjects at all levels of cardio fitness. Over the next 10 weeks, the subjects completed a variety of HIIT workouts. The scientists realized that the individuals were developing a more capable cardio system, and their body fat percentages were dropping significantly.
If the goal is to get stronger and lose weight, then bodybuilding is the best option.
If the goal is to have stronger cardio and lose serious weight then HIIT workouts are the best option.
No matter what training program is chosen. Remember that achieving a healthy body composition that the individual feels comfortable with is the most important thing. Making positive changes and achieving optimal health is the objective. Both workout strategies can be incorporated into a regular strength training regimen. Both training methods can be challenging, but the health benefits are absolutely worth it. Contact us today to help figure out which training regimen will achieve 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 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
Ross, Leanna M et al. �High-intensity interval training (HIIT) for patients with chronic diseases.��Journal of sport and health science�vol. 5,2 (2016): 139-144. doi:10.1016/j.jshs.2016.04.005
Westcott, Wayne L. �Resistance training is medicine: effects of strength training on health.��Current sports medicine reports�vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
Pinched nerves occur when added pressure is applied to a nerve or set of nerves from surrounding tissues like bones, cartilage, muscles, or tendons. The pressure affects the nerve’s ability to function properly and usually causes pain, tingling, numbness, or weakness. A pinched nerve can occur at various sites in the body. Whether located in the neck, shoulder, arm, hand, back, or knees, they can lead to other debilitating conditions/injuries and permanent nerve damage if left untreated.
Pinched Nerves
The nerves are not actually being pinched but are being compressed. The added pressure on or around the nerve causes painful sensations that can also include:
Pinched nerves are nothing to dismiss. Individuals experiencing any of the above symptoms should get a proper diagnosis from a chiropractor.
Compression Goes Away By Itself
A compressed nerve can go away on its own if the pain has recently started or is not severe. In addition, home remedies like rest, heat, ice, and stretching can be utilized to help the compression subside on its own.
Length of Time It Takes for a Pinched Nerve to Heal
The length of time depends on the reason why the nerve is compressed and irritated. For example, some pinched nerves are brought on from poor posture and tight muscles. These can usually heal within 4 weeks. However, if the pain has been going on for some time, like more than 3 months, it will take longer, especially to identify the root cause/s and address them according to their severity.
Treatment Options
Chiropractic Adjustments and Massage
These two types of treatment/therapy highly complement each other. A chiropractor understands the importance of massage when it comes to healing and stress relief. Some cases of pinched nerves come from tight muscles and muscle spasms. Along with chiropractic adjustments, massage therapy is perfect for releasing and stretching the nerves back to their natural form.
Studies show that chiropractic massage therapy offers pain relief and also helps reduce any depression and anxiety that the pain symptoms can generate. In addition, comprehensive chiropractic treatment has been proven to be the best and fastest way to deal with pinched nerves.
Get More Sleep
Whenever the body is going through stress and needs repair, more sleep gives the body the time to heal itself. An extra hour of sleep also ensures that the injured area moves less. However, try to avoid sleeping on the stomach and make sure that the pillows being used provide plenty of support.
Warm/Hot Soothing Bath
Ice can really help lower swelling and inflammation, but if icing the area has not relieved the pain after 72 hours, it is time for a warm/hot bath. Warm water increases blood circulation, which delivers oxygen and nutrients to help heal and restore. In addition, heat relaxes the muscles of the body, which relieves pressure on the affected area.
Collagen Nerve Joint Repair
Collagen adds cushion to the spaces between the joints and bones while damaged tissues are being repaired. Collagen is the most plentiful natural protein in the human body. Supplements with glucosamine, chondroitin and hyaluronic acid can help and consume bone broth, a healthy collagen source. An anti-inflammatory diet can also help. Inflammation contributes to pain symptoms. Lowering inflammation lowers pain as well.
Proper Posture
Slouching and poor posture, whether sitting or standing, place added pressure/stress on the joints. When this goes on for long periods or when something traumatic occurs, a pinched nerve can result. A chiropractor will restore the body’s natural curvature. In addition, a chiropractor will discuss and show what proper posture should be and how to strengthen the core to maintain proper posture.
Other Treatment Options
Conventional treatments usually include:
Over the counter pain relievers
Prescription pain relievers for severe cases
Corticosteroids
Microdiscectomy spinal surgery
Regular surgery
Most individuals want to avoid any of the above treatment options. The body has a tremendous ability to heal itself. Chiropractic will reduce the amount of time that is required to heal a pinched nerve. It’s about treating the entire body, not just the symptoms. A customized treatment/recovery diet plan will be developed according to each individual’s needs. At Injury Medical Chiropractic and Functional Medicine Clinic, we encourage anyone experiencing any pain to call us right away.
Composition of the Body
What happens to the body when you stop eating
Not eating for a few hours causes glucose levels in the blood to drop, and insulin release stops. Alpha cells in the pancreas produce a hormone called glucagon that helps the liver break down the body’s stored glycogen, converting it back into glucose. The liver can also produce glucose by utilizing fats, amino acids, and waste.
If the body’s blood sugar levels drop, too low a condition called hypoglycemia happens. It occurs a few hours after eating when there is too much insulin in the blood or certain medications. This is why an individual might feel dizzy, shaky, anxious, or irritable when they have not eaten for several hours. Eating at least 15 to 20 grams of carbohydrates will reverse the symptoms.
Dr. Alex Jimenez’s 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*
References
Dubinsky RM, Miyasaki J.Assessment: Efficacy of transcutaneous electric nerve stimulation in treating pain in neurologic disorders (an evidence-based review). Report of the Therapeutics and Technology Assessment Subcommittee of the American Academy of Neurology.Neurology. 2010;74:173-176.
Shrier I. Does stretching help prevent injuries? Evidence-based Sports Medicine. Williston, VT: BMJ Books; 2002.
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:
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
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
Combat insomnia with chiropractic care. Struggling to get a full night’s sleep, wide awake at three in the morning trying to fall back to sleep before the alarm goes off. Everyone suffers from occasional sleepless nights, but when insomnia occurs regularly it can lead to other issues like:
Daytime fatigue and/or sleepiness
Irritability
Depression
Anxiety
Gastrointestinal symptoms
Low motivation and energy
Poor concentration
Inability to stay focused
Lack of coordination can lead to errors and accidents
Research shows that around 50 percent of the population are experiencing some type of sleep problem. Adults require a little more than eight hours of sleep every night. However, very few individuals are able to manage that with busy/hectic lives. Job, children, and other obligations require many to be up and on the move and getting to bed much later than if following the body’s natural biological rhythm. A disruption to the body’s circadian rhythm, which governs hormone production, body temperature, and sleep, can lead to insomnia.
Combat Insomnia
The body needs adequate, restful healthy sleep to perform its best. Insomnia can cause mental fuzziness and interfere with how the body performs its regular activities. It also increases the risk of:
Depression
Headaches
Accidents
Stress, anxiety, regular caffeine, and alcohol use are some of the greatest contributors to insomnia. Learning how to combat stress effectively is highly recommended to increase the chances of getting a healthy night�s sleep, along with making small lifestyle adjustments could be the difference in getting back to normal sleep.
Sleep Suggestions
Some light regular exercise before dinner time can help put the body in a restful state by bedtime. But do not exercise close to bedtime, as this can amp up the body creating restlessness.
Get out into the sun as often as possible to stimulate melatonin release, which will help reset the circadian rhythm.
Reduce stress through yoga, meditation, and Tai Chi, whichever works and are great ways to help teach the mind and body to relax.
Caffeine and smoking keep the body stimulated. Try to avoid them from mid-afternoon onward.
Keep alcohol consumption to a minimum.
Have a small snack of protein with a complex carbohydrate just before bed, like some peanut butter on a whole-grain cracker. This will keep the blood sugar from dropping too low, causing the body to wake up.
Maintain a regular sleeping and waking schedule.
Turn off the television or any type of electronic device screen an hour before bed, as it stimulates the brain, causing sleep difficulties.
Keep the bedroom dark, quiet, and cool.
If lying awake for more than about 20 minutes, get up and sit in another dark/dimly lit room until sleepiness begins to come on.
Creating healthy sleep habits, along with discussing treatment options with a chiropractor, can help combat insomnia and bring sound sleep.
InBody Composition
Lack of Sleep Stops Muscle Growth
Lack of sleep has a significant effect on catabolic hormones, and specifically, a hormone called cortisol. Cortisol is a hormone that is released as a stress response. It helps break down tissue including muscle tissue, which gives the body energy that it needs to deal with whatever stressful situation the body is dealing with.
Research has shown that during restricted sleep and complete sleep deprivation, cortisol levels become elevated the following evening by up to 45%, potentially accelerating the development of metabolic and cognitive impairment. Cortisol has a muscle-reducing effect, and increased levels from a lack of sleep can threaten muscle development. The overall effect of not sleeping enough can seriously hamper efforts to gain muscle and increase Lean Body Mass.
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*
Back pain combined with sciatica is the number one cause of temporary disability all over the world. The spine is a complex interconnected system that supports the entire body. Being overweight does not help. Losing weight can help relieve sciatica and prevent future episodes. It can be done through chiropractic health coaching. According to research, overweight individuals have a higher risk of developing sciatica. The more weight the body carries the more stress is placed on the spine and joints, which can irritate/inflame the sciatic nerve.
Causes and Symptoms
To understand how sciatica is affected by the weight of the body one needs to understand how it works. A breakdown of the causes and symptoms.
The sciatic nerve runs from the lower spine, through the glutes, down the back of the thigh, and is attached under the foot.
The nerve becomes compressed or irritated where it exits the lower spine. This can be caused by a bulging or herniated disc, narrowing of the spinal canal, or bone spurs.
Symptoms include a sharp pain that spreads out from the low back and down the back of the leg. It also causes tingling, numbness, and weakness.
Indirect Cause Being Overweight
Being overweight can indirectly cause sciatica. When the body has to support added/extra weight it can cause problems. That extra weight also places tremendous stress on the joints, especially those in the spine. The lower back takes most of the force from this stress, which is how sciatica develops. The stress slowly pulls the spine out of alignment and compresses the discs between the vertebrae, which then compresses the sciatic nerve, causing pain and discomfort.
Sciatica and Weight Loss
Keep in mind that weight loss is not a cure for sciatica. Weight loss will surely help relieve sciatica pain but there are other issues at work that are combined with excess weight and are causing sciatica. Weight loss is only a step in the right direction. The most recommended and effective ways to lose weight and relieve sciatica pain is having a healthy diet, exercise, and chiropractic health coaching. Other things that can be done to relieve sciatic nerve pain include:
Regular exercise will help reduce the symptoms and strengthen the body’s core and leg muscles. There are a variety of things that make sciatica worse like:
Sitting too much
Sedentary lifestyle
Wearing shoes with no support
Lifting, bending, twisting, reaching, overuse
Exercise is the best antidote to sitting too much and living a sedentary. Exercising with sciatica does not mean a full gym routine but doing the right exercises that will not worsen the condition. The important thing is staying active. Avoiding exercise will only make sciatica worse. For example, yoga is great for sciatica and health in general. A 30-minute session of yoga 3 times a week combined with another form of exercise twice a week can produce optimal results.
Weight Training
Weight training will work with sciatica with certain adjustments and avoiding specific exercises that can cause pain and should be discussed with a doctor, chiropractor, physical therapist depending on the individual’s sciatic condition.
Form and Posture
Weight training form is essential. Practice slow repetitions with special attention to physical form. Proper posture, maintaining a neutral spine, and avoiding rounding the lower back will help avoid worsening sciatica, and prevent further injury/s.
Avoid Overhead and Straight Leg Exercises
Not until the sciatica pain reduces avoid overhead lifting exercises and straight leg exercises, as these can cause flare-ups. Also, avoid intensive abdominal exercises that require doing crunches.
Know The Limits
When sciatica is present, the body is in healing mode, the key is to not overdo it. This exercise is minimal, to help in the recovery process, and strengthen the muscles. Too much exercise can prolong the recovery.
Losing Belly Fat
Losing belly fat with sciatica is possible. But it will take a sustained effort that will be well worth it when sciatica. Losing the fat needs concentration on three things:
Nutrition
Eating whole nutritious foods with plenty of vegetables, and staying away from processed and sugary foods. This is where a health coach and nutritionist can offer the greatest recommendations and develop a customized diet/health plan.
Exercise
Weight training, yoga, cardio, or a combination of all is probably best. Whatever regimen is chosen the objective to stick with it.
Lifestyle adjustments
This includes improving posture, workstation set up, adjusting sitting routines, and limiting activities that cause back pain/sciatica.
Chiropractic Health Coaching
The full-body approach outlined is how chiropractic treats sciatica. Chiropractic can relieve the pain quickly with massage, spinal adjustments, and physical therapies. This is why chiropractic health coaching is ideal for those who have a hard time making nutrition, exercise, and lifestyle changes on their own. Numerous studies show that chiropractic promotes weight loss, reduced pain, improved posture, and increased well being. And it is done in a safe, non-invasive, medication-free way.
Body Composition
Eating Out A Significant Contributor For Weight Gain
When eating out, there is a tendency to consume excess empty calories and increase fat storage. This is why preparing food is so important. It gives the individual direct control over what is being consumed and allows trying out different dietary approaches to see which one works best for improving body composition and gut health. Even for those that don�t enjoy cooking, consult a chiropractic health coach to see what options are available.
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*
Individuals do not have a poor posture on purpose. It becomes a habit that just goes on until discomfort or pain present. Body awareness is known as proprioception. Proprioception is known as muscle sense or joint position sense. This is the subconscious nature of the body’s understanding of its position in space and the ability to position ourselves comfortably.
Achieving proper and healthy posture means there needs to be a constant mindset of staying aware of how the body is positioned. Then regular adjustments of body position are required to maintain healthy body awareness and from getting into bad habits. To illustrate this consider walking forward in complete darkness. The body knows its relative position even without seeing and understands its existence in space. This is a function of the brain.
It is part of the subconscious and so have little to no control over it. Because of this individuals begin to lapse into poor poster habits. An example tilting the head when looking forward or all the way down when checking the phone. Over time, these bad habits contribute to spinal misalignment. This is where chiropractic can help individuals realize their proprioception tendencies and actively relearn and strengthen positive body awareness and break away from negative postural habits.
Body Awareness Habits
Laying the groundwork for correction of body awareness involves understanding the body’s unconscious habits and the damage that is occurring. Chiropractic is highly effective for outlining what is happening with the help of radiological imaging and spinal curvature benchmarks. Once an individual begins to understand how their posture and spine health are being affected, they can make adjustments to combat this. This requires constant vigilance by the individual to actively realize and correct proprioception.
Optimal Body Exercises
For individuals that have engaged in dysfunctional habits for years, a chiropractor may recommend optimal loading exercises. This process involves teaching how to better balance the body for optimal posture development. For example, a chiropractor will have a patient strengthen a weak leg that is shifting the body’s weight to the other dominant leg that results in unbalanced weight distribution causing hip and back pain. Another example of optimal loading may include executing a series of motions/movements with the non-dominant side. The goal of optimal loading is to train the brain to balance the body in a healthier fashion, instead of reverting to a bad habit.
Ergonomics
Ergonomicscan also help correct dysfunctional proprioception. They can help to address specific defaults of the subconscious. For example, the positioning of a computer screen at the correct height and angle can improve the habit of turning or tilting the head. Another example is utilizing custom foot orthotics to balance the feet and prevent pronation. A chiropractor can determine exactly where the ergonomic intervention will have a significant effect in correcting dysfunctional proprioception.
Chiropractic Relief
Chiropractic postural adjustments, optimal loading exercises, and ergonomics are all recommended tools in rehabilitating and preventing bad posture habits. Injury Medical Chiropractic and Functional Medicine Clinicwill explore every possible approach to help patients understand and overcome the body�s bad habits, and help them achieve optimal spine health.
Body Composition
Muscles get weaker with too much sitting
When sitting the gluteal muscles, abdominal muscles, and legs become dormant. Sitting for extended periods day after day causes these muscles to begin to degenerate. Metabolism is linked with body composition. Having more muscle increases metabolism and helps the body burn more calories.
Any muscle loss, especially from the lower body which is the largest muscle group, can lead to progressive fat gain if the diet is not adjusted. With time gradual muscle loss from the lower body can hurt functional strength, and older age increases the risk of falls and affects the quality of life.
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*
Achieving better sleep with back pain through strategies that will address the pain. The spine is an amazing but highly complicated structure. It is made up of:
Bones
Joints
Ligaments
Muscles
All support the body’s weight, protect vital organs and nerve structures while maintaining flexibility. When the spine gets:
Injured
Strained
Sprained
This can make standing up, lying down, and sleeping a consistently painful experience.
Achieving Sleep Solutions
The connection between sleep disturbance in individuals who suffer from acute or chronic back pain is high. Fortunately, back pain does not have to ruin the sleep experience. There are strategies to achieve better sleep. These include:
Adjusting sleep positions
Improving sleep hygiene
Better understanding the source of pain
Sleep Positions
When back pain presents, finding a comfortable position leads to endless tossing and turning. But sleeping in the wrong position can worsen chronic/acute back pain, or create new injury and pain. Here are some options for alleviating pain:
Back sleeping
Sleeping on the back is the best position anatomically, especially for back pain. It evenly distributes the body’s weight putting less strain on the back. For optimal results, use a soft pillow with minimal height to keep the spine aligned with the neck through the low back. Placing a pillow under the legs can also reduce stress on the low back.
Back sleeping is also not recommended for pregnant women in their second or third trimester. This is because the weight can press against the spine causing strain. It can also press on the main vein that carries blood back to the heart from the lower extremities. This can interfere with circulation causing dizziness. For this stage sleeping on the side is recommended.
Side sleeping
Sleeping on the side is considered a safe position for those with back pain. However, this is only if the mattress has proper support. Side sleepers need a mattress that maintains spinal alignment. Any strain while sleeping translates into backaches. Side sleepers should also utilize a pillow with enough height to hold their heads so that the spine stays aligned.
To keep the mid-spine from sinking into the mattress, place a pillow in the waist area below the ribcage above the pelvis. This will maintain a neutral position. Using a pillow between the legs and slightly with the knees up toward the torso in a relaxed position along with a body pillow for extra comfort and support.
Stomach sleeping
Stomach sleeping is strongly discouraged by a majority of medical professionals, including the American Chiropractic Association. This is because this flattens the natural curve of the spine, straining the low back placing unnecessary pressure on the neck from twisting the head for prolonged periods. If stomach sleeping is a must use a pillow with a very little height so that the neck stays aligned with the backbone. Also, place a thin pillow under the pelvis, this gives the lower back more support.
Achieving Pain-Free Sleep
Here are some other strategies for achieving pain-free sleep.
Mattress quality
Mattress quality affects healthy sleep, especially when it comes to back pain. Older, sagging mattresses lose performance factors needed to support the lower back, relieve pressure points, and maintain spinal alignment. Newer mattresses with memory foam, latex, or a hybrid with a core of innerspring, have been proven to help back pain and achieve better sleep.
Getting in and out of bed
Getting into and out of bed can be a challenge. There are techniques that limit movement and put minimal pressure on the back, reducing back pain. One technique works by sitting on the edge of the bed and then leaning to the right or left making sure to keep the spine aligned and ease down onto the mattress. Bring the knees up so the body is entirely on its side. Then, in one smooth movement, gently roll onto the back. To get out of bed do the same steps reversed. Because getting into and out of bed requires sitting or lying on the edge of the mattress, make sure the mattress has enough edge support so it won�t sag when sitting.
Healthy sleep habits
Adopting healthy sleep habits ensures proper sleep. Establish a consistent sleep schedule going to bed and waking up at around the same time every day, including weekends. Schedule at least 7-9 hours of sleep every night. Establish a relaxing nighttime routine around half an hour to an hour before sleep to help release any tension.
Take a warm bath
Practice yoga or meditation
Listen to gentle music
Read a little
Avoid electronic devices
Don�t drink caffeinated drinks from mid-afternoon on
Drink warm caffeine-free tea to help the body calm down before sleep
Sleep in an environment that is cool, dark, and comfortable
Back Pain Types
Pain can be severe or persistent. Understanding the source is one of the first steps toward knowing how to treat and manage it.
Posture
The bones and muscles can slip out of alignment with poor posture and not switching positions to allow the muscles, and bones to relax and recover. This can lead to:
Muscle tightness
Headaches
Back pain upper to lower
Muscle fatigue
Tingling
Numbness
Muscle Strain
Muscle strains happen when the muscles or attaching tendons get damaged. This can happen when lifting something heavy or working out too hard. However, it can also happen during regular activities if the muscles are not warmed up. Muscle strain can cause swelling, bruising/redness, and pain in the muscle/s even when resting.
Nerve Pain
Nerve pain can is unpredictable. Nerve-related back pain usually involves the sciatic nerve. When the sciatic nerve becomes irritated, inflamed, pinched, or compressed, the pain can be felt in the low back and radiate down the leg to the foot.
Fractures and Bone Spurs
Bone pain is usually caused by a fracture or bone spur. Fractures cause a deep ache. Bone spurs, or bony growths that appear on the edge of a bone, often along the spine. If bone spurs press on the nerves, it can cause:
Weakness
Numbness
Tingling in the arms or legs
Muscle spasms and cramps
The main cause of bone spurs is joint damage.
Medical Emergency
Sometimes back pain requires a visit to a medical professional to rule out more serious causes, like fractures, tumors, or infections of the spine. Symptoms to look out for include:
Fever could indicate an infection
Trauma, like a fall, could indicate a fracture
A diagnosis of osteoporosis could mean a fracture has occurred
Numbness or tingling could indicate nerve irritation/inflammation damage
History of cancer
Foot drop condition and needing to lift the foot higher to prevent dragging, which could be a sign of a nerve or a muscle condition
Unexplained weight loss can accompany infection or tumors
Advanced age increases the risk for infections, tumors, and abdominal issues
Better Sleep
Around 80% of the world�s population will experience backache, and back pain at some point. When the spine’s bones, joints, ligaments, and muscles become injured, strained, or sprained, it can interfere with sleep. Try some of these strategies to help reduce the pain so sleeping well and waking up refreshed can be achieved.
Body Composition
Increase Movement with Exercise
One reason the body could be holding on to extra weight could be from high cortisol levels. Cortisol increases when stressed. Stress can derail exercise routine, diet, and sleep, increasing the chances of becoming overweight/obese. With exercise, the body releases endorphins or hormones that help reduce pain and stress.
Exercise does not mean intense gym workouts. It can be as simple as taking small parts of the day, moving around to get the blood flowing, and muscles, tendons, ligaments stretched out. For example, if an individual uses the elevator or escalator regularly, take the stairs instead. Or take a short walk. All it takes is small and consistent adjustments to achieve health.
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Cochrane Database of Systematic Reviews. (2010.) �Advice to rest in bed versus advice to stay active for acute low-back pain and sciatica.��pubmed.ncbi.nlm.nih.gov/20556780/
National Library of Medicine. MedlinePlus. (Updated April 30, 2020.) �Back Pain.��medlineplus.gov/backpain.html
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