Spinal disc herniation and bulging discs have nearly identical symptoms and can present almost in the same way. Both cause localized pain, nerve impingement, and are treated similarly with chiropractic. In most cases spinal disc herniation is not painful, it is the material that leaks out of the disc that causes pinching, inflammation, and irritates the nerves around the area, causing radicular pain.
Radicular pain/nerve root pain radiates/spreads to other areas of the body, like the low back to down the leg or from the neck down the arm. Leg pain from a pinched nerve usually leads to sciatica. A spinal disc itself can be the source of pain if it is dehydrating or degenerating causing pain and instability in the spinal segment, which is known as degenerative disc disease. Disc degeneration pain tends to include chronic, low-level pain around the disc and infrequent episodes of severe pain.
Spinal Disc Herniation Differences and Similarities
Spinal disc herniation and bulging discs have similar roots that make them difficult to diagnose. Some core comparisons that can be made include:
Both include pain and tenderness
Both are caused by cartilage movement/slippage
They cause nerve pinching and nerve pain
They occur more often in the neck and lower spinal regions
How they differ:
Bulging discs protrude
Herniated discs rupture
Bulging discs are more common
Herniated discs are less common
Bulges are caused by constant pressure
A herniation is caused by trauma
Bulging discs create dull radiating pain
Herniated discs cause sharp intense pain
It is the severity that separates them. Bulging discs tend to be more passive and can be treated with incremental adjustments, while herniated discs usually require a more aggressive adjustment approach.
Injury Effects
How the injury affects the spine and overall wellness is the objective when diagnosing. Bulging discs are often associated with chronic pain that does not go away with time and needs proper treatment. Herniated discs are considered severe because of the disc fluid spilling/leaking out affecting the surrounding nerves. Left untreated, bulging discs lead to intermittent nerve blockages/pinching and posture problems. Herniated disc left untreated leads to chronic nerve pain and permanent nerve damage, which can develop into a series of issues. This includes limited mobility and/or loss of feeling in the affected area.
Early Detection
Chiropractic diagnosis for bulges and spinal disc herniation is recommended because of the specialization in spine care and focusing on all symptoms. For example, although it is not typically this simple, analysis revealing tingling in the fingers and sharp pain in the lower spine indicates herniation. Conversely, dull aches in the low back and down the legs, indicate sciatic pain that can be traced to a disc bulge. Making the correct diagnosis is crucial in developing the right treatment plan. The wrong treatment plan could result in worsening of the injury and creation of new injuries. Injury Medical Chiropractic provides optimal care along with education for patients to understand everything that is going on with their bodies.
InBody Composition
Types of pain
Pain can be grouped into three categories:
Early warning pain is most recognizable with the withdrawal reflex. For example, touching a scalding hot object and quickly pulling away. A protective mechanism that helps the body avoid danger and is important for survival.
Inflammatory pain occurs following an injury or surgery when the body is healing and in recovery. Inflammation prevents the body from moving too fast or too hard causing re-injury. This type of pain is important while healing, but is a cause for concern if it continues after the injury has healed.
Pathological pain happens after the body has healed but the nervous system has suffered damage. This often occurs with individuals that get injured in a way that changes the way the body functions. If the nervous system does not heal properly, the body’s protective pain responses can begin to create false alarms and become chronic.
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
Santilli, Valter et al. �Chiropractic manipulation in the treatment of acute back pain and sciatica with disc protrusion: a randomized double-blind clinical trial of active and simulated spinal manipulations.��The spine journal: official journal of the North American Spine Society�vol. 6,2 (2006): 131-7. doi:10.1016/j.spinee.2005.08.001
Natural medicine for dealing with stress and taking initial steps can also help prevent and alleviate stress pain. With age, the body becomes more vulnerable to emotional and physical stress. The spine endures the effects of stress and can lead to back and/or neck pain. Chronic stress can also lead to chemical imbalances in the brain and overreaction/s. This produces a Hyperarousal or anxious state of mind. If frequent bouts of anxiety or stress are occurring the body is signaling that balance needs to be restored.
Steps to Control Stress
Take frequent physical and mental breaks
Throughout a day, there can be several and various stressful situations. Not letting the stress build-up is a skill that needs to be practiced. Every 50 minutes of work, take a 10-minute break to reduce any stress. This will increase productivity. In the middle or last break, practice deep breathing.
Inhale slowly until the air reaches the bottom of the stomach.
Exhale slowly like a balloon slowly releasing the air.
To achieve the full potential of deep breathing, every exhalation should last twice as long as each inhalation.
Caffeine reduction
Caffeine can be medicinal in small doses. It increases bile flow. This stimulates the gall bladder and reduces cholesterol. However, too much can interfere with the body’s systems that are responsible for stress response. Try to limit to one to two caffeinated drinks a week.
Regular physical activity
Physical activity is what helps remove waste products, specifically lactic and uric acids, from the muscles and nervous system. An excess of these acids makes the body edgy. Moderate activity prevents and reduces anxiety. Try to get in at least 10 to 15 minutes of activity in the morning and afternoon. A quick walk combined with deep breathing is perfect.
Plenty of sleep
Hard work and playing hard help the body to sleep to the fullest. An irregular sleep pattern or poor-quality sleep confuses the body. The body reacts abnormally. Examples like confusion, tension, an adrenaline rush kicks in when it is not needed. Chronic poor sleep makes the body more vulnerable to disease and chronic conditions.
Natural Medicine Supplements
Natural medicine supplements have been shown to reduce mild to moderate stress and anxiety.
Before trying any vitamins, minerals, or herbal therapies check with a doctor. This is to ensure safety with any medical conditions like pregnancy, that could prevent an individual from taking certain supplements.
Also, make sure if taking any medications that could cause natural medicine supplements ineffective or create a dangerous situation.
The reason for this is if an individual takes several supplements and develops side effects, it becomes a challenge to figure out which is responsible.
Quality herbs and supplements can be purchased from a licensed naturopath physician, nutritionist, health coach, or from a health store.
Herbal supplements listed below can be taken for three months and then a two-week break should be implemented. This minimizes the potential for negative effects.
Vitamin B
The B vitamins, especially B6 and B12 help regulate the body’s response to stress and keeps the nervous system healthy.
Vitamin B complex formula that has at least 25 mg of B6 and also 1 mg of B12 can be taken twice a day.
These vitamins are optimized when used in combination with other nutrients like a multivitamin-mineral supplement also twice a day.
This is herbal supplement helps with anxiety and insomnia. It can help relieve acute and chronic anxiety without causing drowsiness or brain fog. Kava is effective for settling anxiety with no dependence potential. Kava should be avoided if there is regular alcohol consumption or if taking Valium, Xanax, sleeping pills, like Seconal or Halcion, or anti-depressants, like Prozac or Zoloft.
Valerian
This is a natural sedative. It is used for relieving anxiety because it helps with sleep. The ingredients are similar to Valium. It is not addictive and does not cause grogginess the next day like sleeping pills. Recommended intake is one 150mg capsule twice a day. However, low doses can cause drowsiness. Therefore it is best used for sleep, one 300mg capsule one hour before sleeping is recommended. Do not use if taking sedatives, like phenobarbital or benzodiazepines.
The Body’s Composition
Stress Can Throw Off Diet and Sleep
Achieving healthy body composition is more than just building muscle and losing fat. Proper diet and getting enough sleep are necessary to make meaningful progress. With chronic stress or poor sleep, this cannot be achieved. Depressive symptoms can be associated with obesity, and anxiety and depression can trigger emotional eating and weight gain. Proper stress management means making sure there are positive strategies, techniques that can be turned to in time of need. Without a plan, stress will cause health problems and will be a significant barrier when trying to achieve fitness and health goals.
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
Boyle, Neil Bernard et al. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review.Nutrients vol. 9,5 429. 26 Apr. 2017, doi:10.3390/nu9050429
The new year offers a blank slate to better our lives and try new things that will help us achieve our life goals. Health goals can be achieved through chiropractic treatment and nutritional coaching. Improving one’s health is one of the quickest ways to boost the body and mind’s quality of life.
Health Goals and A New Year
Individuals set health goals only to forget about them after a few weeks or months. When setting goals that don�t stick, the biggest issue is the focus is on the wrong process to achieve these goals. Individuals tend to aim for goals that are doable but too advanced to jump right into. Much like someone that has never worked on home renovation, but decides they can knock out a kitchen, or bathroom remodel in two weeks. This is where training comes in to learn how to go about achieving these goals properly and in a healthy fashion. Common goals include:
If there are health goals that have been a struggle to maintain then it is time to get expert professional help. Chiropractic and health coaching could be a practical option. Chiropractic addresses whole-body health with sustainable changes/adjustments to achieve optimal health. Chiropractic is a specialized branch of medicine dedicated to addressing body dysfunction through non-invasive spinal realignment.
A misaligned spine leads to poor nerve and blood circulation that affects the body’s functional health at every level. Treatment with a chiropractic provider can help achieve health goals from the ground up. Once spinal alignment has been achieved and the body is ready, thenguidance and recommendations with lifestyle changes, like exercise and stress management can be addressed to reach full health potential.
Stop Waiting
There is no better time than now to start working toward health goals that can actually be controlled. We can control how we perceive our lives, treat our bodies and minds. A chiropractor and health coach will help set small attainable goals that can be kept, contact Injury Medical and Chiropractic Clinic today.
The Body’s Composition
Invest In Your Body
It is easy to think of your body as healthy and invincible. This is true when young, but age will catch up. The muscles will begin to plateau in strength in an individual’s 30s, which can lead to less physical activity. Being aware of the body’s fat percentage and keeping track is a great way to determine if body composition is declining. If weight has not changed over a couple of years but body fat percentage seems to have increased, this is a red flag that could indicate age-related muscle loss is taking place.
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
Maiers, Michele et al. �Chiropractic in Global Health and wellbeing: a white paper describing the public health agenda of the World Federation of Chiropractic.��Chiropractic & manual therapies�vol. 26 26. 17 Jul. 2018, doi:10.1186/s12998-018-0194-y
The body’s functionality, circulation, and communicationare significantly affected by the health of the nervous system. The brain, spinal cord, and nerve roots connect every part of the body into a massive communication highway. If circulation and communication are interrupted, interfered with, or completely blocked then the body’s health begins to breakdown. Chiropractic treatment and spinal alignment will clear the pathways and get the nerve energy flowing restoring overall health.
Nervous System Operations
The nervous system regulates all areas of the body in communication, coordination, and it functions in the control of all major bodily functions. This includes:
Basic cellular function
Organ processes
Higher-level brain functions that include
Learning
Thinking
Memory
The nerves within the nervous system communicate via chemical and electrical messages. Nerve cells primarily communicate through quick electronic pathways and signals.
Nerve Energy Compromised
The signals that pass between the brain, spinal cord, nerves, and rest of the body maintain connectivity, coordination, and proper organ function. The electrical energy necessary to keep the circulation/signals flowing smoothly happens with optimal nerve strength. Causes that can affect nerve integrity include:
Chronic inflammation
Injury
Mental health factor
Spinal misalignment
If the circulation/communication highway in the nervous system is compromised, it can rapidly turn into misinterpreted, crossed, false, or no signals being sent. Ultimately, the signals can turn into total confusion, making the body fall into a state of total dysfunction. The lines of communication need to remain clear and uninhibited. This allows the body to function with ease as all systems cooperate.
Spinal Misalignment Affects Nerve Energy
With all the signals traveling through the spinal cord, any misalignment will affect circulation. Common causes of misalignment include:
Misalignment can be addressed with professional chiropractic adjustments. A chiropractor will pinpoint any subtle changes, address them, and restore the nerves’ circulation, as well as restore the body’s balance.
Restore and Maximize Nerve Circulation
Chiropractic is a research-based systematic approach to whole-body care and is designed to yield optimal results non-invasively. Contact Injury Medical Chiropractic to see what they can offer in helping to achieve health goals.
The Body’s Composition
Stress is hard enough to handle, but chronic stress can have complex, detrimental effects on emotional health. Over time, stress can wear away at both mental and physical health. And it does not take weeks or months to start seeing the effects.
It can take as little as four days to notice a significant impact on energy, fatigue, and soreness levels. Remember that achieving healthy body composition is more than just building muscle and losing fat. Maintaining a proper diet and getting enough sleep is necessary to make consistent progress.
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
Lorei, M P, and E B Hershman. �Peripheral nerve injuries in athletes. Treatment and prevention.��Sports medicine (Auckland, N.Z.)�vol. 16,2 (1993): 130-47. doi:10.2165/00007256-199316020-00005
If dealing with chronic disease, condition, or just poor overall health, detox support combined with chiropractic/health coaching is definitely an option that will help. Toxicity in the body can initiate or worsen existing health conditions.
A detox is not about a massive diet overhaul or spending a lot of time at some clinic. Detox support involves making small changes/adjustments that will help support the body�s natural detoxing process without radical changes. One way that a detox is supported is with chiropractic.
Detoxing the Body
The body is exposed to chemicals/toxins every day from food, air, and other particles that the body comes in contact with. However, the body has a natural ability for managing exposure to toxins to maintain overall health. If the toxins become too much to handle it can lead to a range of symptoms. Symptoms can range from:
Reducing the toxic load can be accomplished by supporting the body�s natural detox pathways. The body has organs/systems that detoxify and keep the body in balance. These support detoxification and include:
Reducing toxin exposure is a long term strategy for improved health. Detox options include:
Increased water intake
Nutritional adjustments that focus on increased nutrient whole foods and reduced processed chemical foods
Regular exercise
More sleep
Improved stress management skills/techniques
Reducing environmental exposure with hygiene and cleaning product awareness
Cleansing supplements
Lifestyle changes
Fasting, intermittent or longer with nutritionist/health coach supervision
Chiropractic Can Help
When the body struggles with toxin overload, the body can begin storing some of these toxins. Common areas include visceral fat and joints, like the spine. If toxins buildup in the spine, spinal misalignment can be exacerbated as it affects blood and nerve circulation. Spinal alignment restoration will help open and support the body’s natural detox abilities and prevent unnecessary storage of toxins.
A chiropractic practitioner specializes in naturally restoring spinal alignment and the body’s balance. This supplies the body with the energy it needs to process and rid itself of toxins. When the body is optimally supported and its detox pathways cleared overall optimal health can be achieved. Contact Injury Medical Chiropractic Clinic and experience what chiropractic support can do.
Body Composition Support
Food
Neutralizing oxidative stress, lowering inflammation, and boosting metallothionein expression, food can support the body when detoxifying and countering the effects like brain fog, and neurodegenerative disorders. However, foods and nutrients that detoxify can be a part of a healthy diet and lifestyle that includes a regular fitness routine.
References
Klein, A V, and H Kiat. �Detox diets for toxin elimination and weight management: a critical review of the evidence.��Journal of human nutrition and dietetics: the official journal of the British Dietetic Association�vol. 28,6 (2015): 675-86. doi:10.1111/jhn.12286
The Atlas vertebra is named for the mythological figure who held the world on their back/neck. The vertebrae are located at the top of the spine, where the cranium and spine connect. More than just a foundation for support, the vertebrae could be the most important vertebrae of the body. It consists of a complex bundle of nerves, vertebral arteries, and is the point where the entire weight of the cranium makes contact.
The myth requires Atlas to be careful while holding the world carefully and confidently at all times, otherwise it will come crashing down. The key is being able to balance it perfectly. The vertebra has the same job to hold the head up properly and maintain posture. If not problems with balance and alignment will begin to develop, and affect the entire spine.
The Atlas Vertebra
Balance
The Atlas vertebrae’s role in maintaining balance is based on its ability to adjust to the weight of the head. The actual vertebra is wider than the other cervical vertebrae. This creates a center of gravity that is reinforced through proper posture. It distributes the weight of the head (10-12lb) evenly to centralize the weight and is supported by the natural curvature of the spine.
If the center of gravity shifts, the Atlas vertebra will tilt in that direction as well. This creates instability in the cervical spine and can increase the amount of weight the spine is taking and trying to redistribute. This creates spinal issues and leads to everything from poor posture, overcompensation that leads to injury.
Shifting Causes
Disruption to the vertebra and its ability to balance can come from a variety of causes and can occur as a result of chronic and acute conditions. Some include:
Auto accidents, sports, work injuries can cause cervical soft tissue damage
Dislocation of cervical vertebrae below the Atlas results in instability
Poor posture/s make individuals overcompensate to one side of the body straining muscles, ligaments, tendons causing pain and other issues
Herniated, bulging, and slipped discs
Unbalanced effects
Spinal issues range from simple neck pain and soreness to full-on chronic pain. Because the Atlas can alter the balance of the entire spine, combined with cranium support, issues can be localized and referred creating further complications. Addressing the root problems requires a comprehensive chiropractic approach. Chiropractic will assess the position of the spine and determine the degree to which Atlas has shifted out of place. An adjustment treatment plan makes it possible to undo the widespread damage.
Body Composition
Muscle Loss
Individuals do not realize that muscle loss occurs throughout their lifetime. This is because muscles, like other tissues in the body, must go through cell turnover and protein synthesis. This means that the body is constantly breaking down protein in the muscles and rebuilding them.
Skeletal muscle can be developed with proper nutrition and includes consuming a proper amount of protein to provide the necessary amino acids and from physical activity. The reverse is also true, if an individual becomes less physically active and/or their diet no longer supports the development of increased muscle tissue, the body enters a catabolic/tissue-reducing state known as muscle atrophy.
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
Woodfield, H Charles 3rd et al. �Craniocervical chiropractic procedures – a pr�cis of upper cervical chiropractic.��The Journal of the Canadian Chiropractic Association�vol. 59,2 (2015): 173-92.
The core and the muscles involved are a group of muscles that wrap around the body’s torso. The front, back, and sides. Strengthening these muscles will improve and ultimately alleviate lower back pain. One of the main muscles that are overlooked is the transverse abdominis muscle. It is vital to a healthy core, especially if back pain is presenting. It’s known as the seatbelt muscle as it is deep in the abdomen and wraps around the waist. It has everything to do with long-term core strength and function. A properly developed transverse abdominus functions like a lumbar support belt that protects the spine. When the transverse abdominus is strong the muscle contracts to generate the correct amount of support and stability when in motion. �
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For example, individuals that do not have low back pain engage the transverse abdominus around 30 milliseconds before moving the shoulder, while individuals that have low back pain have a delayed contraction of the transverse abdominus muscles that makes them take on awkward postures, and move in an awkward fashion contributing to back pain and continuing to weaken the core muscles. Individuals that regularly do transverse abdominus strengthening exercises greatly reduce the risk of experiencing low back pain for the first time and reduce the recurrence of those already with back pain. �
Core Muscle Anatomy
The first step to strengthening is understanding the moves and how to do them correctly with basic anatomy. Think of the core as a muscle box where the:
The body flexes and extends whenever bending forward and standing up
The body does a lateral side bend when bending the trunk to one side
The body rotates the trunk when twisting the torso
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Muscle Weakness
The transverse abdominus tends to suffer from neglect which is one reason why it becomes weakened. This increases the risk of developing back pain. Another reason is that individuals have a weak muscle is they exercise in one-plane of movement. Not working out the core muscles in all planes of motion can contribute to back pain. For example, if an individual performs pelvic tilts, they are only moving in one plane when tilting the hips forward and back, known as flexion and extension. To achieve optimal/functional strength, the core workout needs to include side bending and twisting movements. �
Strengthening The Transverse Abdominus
Pigeon Pose
Many individuals sit for extended amounts of time and are excessively tight along the sides and hips. The first step should be to increase the hip’s mobility before strengthening the core. If the hip muscle’s fibers become shortened, it can affect hip joint function and efficiency during core movement. The Pigeon Pose is a hip opener. How to do it:
Get on the floor with the knees and palms on the ground.
Slide the left leg back so the hip is extended, then externally rotate the right hip/turn the right leg out from the hip. Focus on positioning the right shin perpendicular to the body.
Extend the trunk so the body is upright, lifting the chest, arching the back, and looking toward the ceiling, while resting the fingertips on the floor a little forward of the hips.
Hold the pose for 30 seconds and switch sides.
This stretches the hip flexor muscles in the extended leg and the rotator and outer hip muscles in the flexed leg.
�
Pay Attention To The Engaged Muscles
Individuals can train the transverse muscles to activate faster and more effectively throughout the day by slowing down and paying attention to moving with more intent. Place the hands around the waist and engage the core to feel the muscles contracting. This will help get a feel for the movement. Once comfortable remember to engage these abdominal musclesbefore and while reaching, twisting, or lifting items. �
Pelvic Tilt
This exercise is vital for building the smaller muscles that support a healthy core. How to do it:
Lie on back with knees bent and feet on the floor.
Engage the transverse muscles and gently tilt the pelvis upward.
Return the pelvis to a neutral position.
Repeat.
Start with 3 sets of 10-12 reps.
When this is no longer challenging and can be completed without increasing back pain, advance to more challenging exercises like the bird dog, planks, or plank variations.
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Standing Exercises
Translating core strength into functional strength and pain-free movement progresses to standing exercises that require rotation. One example is a standing lunge with rotation. How to do it:
Get into a lunge stance with the front leg flexed 90 degrees at the hip, knee, and ankle. The rear leg should be extended at the hip with the knee touching or almost touching the floor.
Twist from the waist. When comfortable doing this movement, hold weight like a dumbbell, medicine ball, or gallon jug of water in both hands, and gradually increase the weight as the muscles get stronger.
When in the process of strengthening the core, consistency is the key. Commit to a short workout every day instead of one massive workout once or twice a week. Ten minutes a day is enough to build strength, improve function, and decrease back pain. �
Improved Body Composition
Functional fitness and the ability to move about comfortably not only benefit physical wellness but also improves body composition. The aging process reduces the metabolic rate, which leads to increased body fat. Lean Body Mass gets lost from age and inactivity. Lean Body Mass contributes to the overall Basal Metabolic Rate, also known as the body’s metabolism. It is the number of calories the body needs to support essential functions. Engaging in strength training or resistance exercises will help regain the muscle loss from aging/inactivity, and can lead to an increase in 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*
References
People who regularly engaged in TVA-strengthening exercises were less likely to experience a recurrence of low back pain:�Australian Journal of Physiotherapy�(2002), �Specific spinal exercise substantially reduces the risk of low back pain recurrence��www.sciencedirect.com/science/article/pii/S000495141460283X?via%3Dihub
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