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*
References
Bolash R, Drerup M. How to Beat Insomnia When You Have Chronic Pain. Cleveland Clinic Web site. https://health.clevelandclinic.org/2015/12/managing-insomnia-for-those-with-chronic-pain/. Published December 18, 2015. Accessed April 18, 2017.
Improving Sleep: Special Health Report. Boston, MA: Harvard Medical School; 2015.
What is Sleep? American Sleep Association Web site. https://www.sleepassociation.org/patients-general-public/what-is-sleep/. Accessed April 18, 2017.
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*
References
Corliss J. Too much sitting linked to heart disease, diabetes, premature death. Harvard Health Blog. http://www.health.harvard.edu/blog/much-sitting-linked-heart-disease-diabetes-premature-death-201501227618. Published January 22, 2015. Accessed January 7, 2017.
Ergonomics for Prolonged Sitting. UCLA Spine Center Web site. http://spinecenter.ucla.edu/ergonomics-prolonged-sitting. Accessed January 7, 2017.
Florido R, Michos E. Sitting Disease: Moving Your Way to a Healthier Heart.�U.S. News & World Report. http://health.usnews.com/health-news/patient-advice/articles/2015/09/14/sitting-disease-moving-your-way-to-a-healthier-heart. Published September 14, 2015. Accessed January 7, 2017.
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*
Chiropractors don’t only work on the spine. Doctors of chiropractic are trained to treat the entire musculoskeletal system. They could be called joint specialists. Chiropractic physical therapy can help with knee pain. They can help bring knee pain relief in several ways by treating the root cause/s. A chiropractor will perform:
Knee adjustments
Hip adjustments
Posture analysis
Gait analysis
Weight distribution analysis
There are also a number of chiropractic physical therapy modalities to help with pain, swelling, and arthritis. Knee pain causes can vary. A chiropractor can determine the underlying cause, relieve the pain, and help prevent future injury. �
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Chiropractic and The Body’s Musculoskeletal System
Many think that treating knee pain comes down to surgery or painkillers. Surgery can be the best option for some, but it is always best to exhaust conservative treatments, which chiropractic physical therapy is one of the most effective. Pain medication can be appropriate but with the addictive potential about they are best avoided unless absolutely necessary. Chiropractic offers an alternative to pain medications and even surgery for certain cases.
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Causes For Common Knee Pain Issues
Here are some of the most common causes of knee pain along with the ways a chiropractor can help to relieve the pain and treat the underlying issue. Treatment plans vary depending on the specific circumstances/conditions. �
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Knee Bursitis
Bursitis is inflammation of the fluid-filled sac located in the joints between bones, tendons, and muscles. The sacs are called bursae and are essential in proper joint function. They help reduce friction during the course of regular joint movement/function. Knee bursitis is commonly caused by overuse and misalignment. It can be caused while:
Walking
Running
Kneeling
Stretching the knee
It can also cause swelling around the front of the kneecap
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Chiropractic Treatment
The reduction of pain and swelling are the first steps of chiropractic physical therapy. This is achieved with:
Therapeutic massage
Ultrasound
Hot and cold therapy
Cold laser therapy
Once the pain and swelling are addressed then the cause of the inflamed bursa can be determined. This is done through adjustments of the knee, hips, or spine to help correct the issue and promote proper recovery and prevention.
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Patellar Tendonitis
Tendonitis means there is damage or irritation to a tendon. Patellar tendonitis occurs in the tendon that connects the kneecap to the shin. This is common for individuals who run and jump regularly like athletes. Overweight individuals have an increased risk for patellar tendonitis because of the extra stress placed on the knees. This is often a result of repeated overuse and happens gradually. It can be the result of trauma to the knee as well. The pain happens just below the kneecap and increases with physical activity. �
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Chiropractic Treatment
Most often rest is the first option. Chiropractic physical therapy can recommend wearing a knee brace during the treatment. They will also teach the patient proper stretching and warm-up exercises to prevent tendonitis. �
Osteoarthritis
Chiropractic is effective at reducing arthritis pain and inflammation throughout the body. Osteoarthritis can make everyday activities like walking and kneeling difficult or impossible. Chiropractic is designed to help reduce pain increase blood/nerve circulation that will promote healthy joint function and movement. �
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Chiropractic Treatment
Chiropractic will help osteoarthritis through:
Massage
Ultrasound
Laser therapy
All can help reduce pain and inflammation in the knees joints
Hands-on stretching
Adjustments can also help to improve the range of motion and joint function
This is important because knee pain can lead to increased pressure on the joints in the lower back, causing discomfort/pain as well.
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Knee Valgus
Knee valgus also known as knock knee, is an inward tilt of the knees. It is easy to see when squatting or kneeling, but it can also happen when walking or standing. Young children tend to develop knee valgus but grow out of it by the time they are 10 years of age. However, if the knees remain bowed into the teenage years and beyond, it can cause issues in the hips, glutes, and back. Knee valgus can also be the result of:
Weak muscles in the legs, hips, or glutes
Tight muscles in the legs, hips, or glutes
Determining the exact cause is essential to address it and develop a treatment plan to correct the issue.
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Chiropractic Treatment
Chiropractic specializes in the musculoskeletal system and a doctor of chiropractic knows what to look for. A chiropractor can address the issue through adjustments of the spine, hips, and knees. Hands-on clinic exercises and at-home exercises will be incorporated to correct the issues. These exercises combined with chiropractic will address structural and postural issues. �
Other Knee Pain Causes
Chiropractic can also address and recommend treatments for other knee conditions. These include:
Chiropractic Adjustments for Pain Relief, Function, and Prevention
Problems with the hips and spine can contribute to knee pain, as well as issues with the foot, ankle, or pelvis. Chiropractors perform a thorough examination of all the joints, tendons, and muscles that could be contributing to the pain. They will look at a full medical history and other details like:
Overall health
Diet
Lifestyle habits
Job
Exercise and/or sports activities
Injuries
Posture
Walking gait
With this information, the chiropractor will develop a customized plan unique to the individual’s needs and situation. Waiting for the pain to go away is not the best option. Chiropractic is safe, non-invasive, and offers a thorough approach to treating knee pain.
Body Composition Testimonial
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Difficulty Moving
Lack of adequate muscle can cause difficulty moving like taking the elevator becoming a necessity, getting tired more easily, and getting in and out of a car can become a challenge. These are all possible experiences that can come as a result of losing muscle. Around 19% of women and 10% of men aged 65 years or older are unable to kneel. With no balance to kneel and pick something up means trouble. What to do to prevent massive muscle loss.
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*
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References
Hott, Alexandra et al. �Effectiveness of Isolated Hip Exercise, Knee Exercise, or Free Physical Activity for Patellofemoral Pain: A Randomized Controlled Trial.��The American journal of sports medicine�vol. 47,6 (2019): 1312-1322. doi:10.1177/0363546519830644
Bhagat, Madhura et al. �Immediate effects of Mulligan’s techniques on pain and functional mobility in individuals with knee osteoarthritis: A randomized control trial.��Physiotherapy research international: the journal for researchers and clinicians in physical therapy�vol. 25,1 (2020): e1812. doi:10.1002/pri.1812
For individuals getting up with pain and stiffness in the back, neck, shoulders practically every morning becomes frustrating and depressing. For most, the pain wears off throughout the day but having to deal with it at the start of the day. Dr. Jimenez of Injury Medical Chiropractic and Functional Medicine Clinic offers some suggestions for pain reduction and prevention.
The body spends around a third of each night sleeping because it is a vital part of life. Sleeping means it is time to relax and prepare for the next day. For many, sleeping can be uncomfortable and can be a cause of back and neck pain when getting up. There are steps an individual can take to ensure that correct sleep is achieved while preventing neck and back pain.
Sleep Position Is Important
Sleeping in a position that maintains the natural curves of the spine is essential. It is recommended not to sleep on the stomach, as this places the spine in an unnatural position and allows the pelvis and lower back to sink into the mattress with no support. This position can also cause neck pain and headaches when getting up. If this is a position that can’t be changed from years of practice, place a pillow under the stomach and or pelvis to keep the lower back and pelvis straight.
Sleeping on the side or back is highly recommended.
Side sleepers should also place a pillow between the knees.
Back sleepers should place a pillow underneath the knees.
Placing a pillow between and underneath the knees gives the spine proper support to maintain the natural curves.
Check How The Bed Is Set Up
Make sure the bed/sleeping equipment is set up correctly. For example, most pillows do not provide the proper amount of neck support. This can cause neck soreness even if sleeping in the recommended side and back positions. If getting up with neck pain or headaches a cervical pillow can bring relief. A cervical pillow is designed to support the natural curves of the neck while sleeping and places the neck in the proper position. Cervical pillows are designed for side and back sleepers, but make it difficult to sleep on your stomach, which is an added perk to using them.
Using the proper mattress is equally important. The type of mattress being slept on can be a significant contributor to back and neck pain. Individuals that use a medium-firm mattress have less back pain compared to individuals that use too firm or too soft mattresses. Research has shown that mattresses should be replaced every 10 years. Mattresses that are 10 years old and beyond are shown to be a possible cause of back pain while you sleep.
Getting Up and Out of Bed In A Way That Doesn’t Cause Pain
Getting up and out of bed properly will help as well. Most individuals sit up, twist their back to get into a standing position and use the back to stand. This is like lifting with the back and not the legs, which will cause back pain and a possible spinal injury like a herniated disc.
The recommended way to get up and out of bed after waking is to roll onto the side and use the arm to push up and off from the side-lying position.
From this position, scoot to the very edge of the bed and get up using the legs, and not the back.
Implementing these suggestions into your routine can be a great way to decrease pain while sleeping and increase getting up without experiencing stiffness, soreness, and feeling refreshed.
The Body’s Composition
Muscle Mass and Workout Recovery
Looking at muscle mass and the intake of certain nutrients into the evening can be beneficial. Protein intake is essential in muscle formation and muscle recovery after working out or engaged in physical activity. Research has shown that a little protein before sleep helps stimulate muscle protein synthesis.
In a study, ingested proteins were shown to cause a rise in circulating amino acid levels, increased whole-body protein rates, and improved net protein balance. Following exercise, the muscles need to be able to recover properly and protein intake is essential. To achieve weight management goals, an individual must achieve a healthy amount of Lean Body Mass. Lean Body Mass is based on Skeletal Muscle Mass, and protein intake is essential.
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
Improving Sleep: Special Health Report. Boston, MA: Harvard Medical School; 2015.
Bolash R, Drerup M. How to Beat Insomnia When You Have Chronic Pain. Cleveland Clinic Web site. https://health.clevelandclinic.org/2015/12/managing-insomnia-for-those-with-chronic-pain/. Published December 18, 2015. Accessed April 18, 2017.
What is Sleep? American Sleep Association Web site. https://www.sleepassociation.org/patients-general-public/what-is-sleep/. Accessed April 18, 2017.
Inflammatory spinal arthritis can cause significant joint pain and severely damage sleep quality. Any of the following conditions can cause individuals to experience sleep problems:
Spondylosis (osteoarthritis)
Rheumatoid arthritis
Ankylosing spondylosis
Juvenile idiopathic arthritis
Dr. Jimenez from Injury Medical Chiropractic and Functional Medicine Clinic gives insight into how inflammatory spinal arthritis can disrupt healthy sleep, along with some tips to help individuals with joint pain restore healthy sleep.
Inflammatory Spinal Arthritis and Sleep
First, it is not just the joint pain of arthritis that is causing sleep problems. Research is discovering that more factors could be at play. A study in the journal SLEEP examined how individuals with chronic pain, including osteoarthritis slept. What was revealed was a strong connection between chronic pain and insomnia.
Insomnia can lead to added joint pain because poor sleep can trigger inflammatory pathways that worsen arthritis pain. Plus a poor night of sleep can heighten an individual’s perception of pain the next day. Arthritis pain does not just impact the sleep of adults, but young individuals with juvenile idiopathic arthritis can also struggle with getting healthy sleep. Sleep, pain levels, and mood are strongly related.
Sleep Tips
Achieving quality sleep and a well-rested body can be done. Things to consider to help secure a healthy sleep.
Medication interference/side effects
Corticosteroids could be part of the sleep problem, as corticosteroid treatment has been linked to insomnia. If struggling to fall asleep, talk with a doctor about altering any prescribed medication regimen before sleep like taking aspirin or a nonsteroidal anti-inflammatory NSAID medication in its place.
Adjust sleep position to joint pain
If the neck is sore/aching rest the head on a flat pillow so the cervical spine is in a neutral position. For low back joint pain, individuals might find relief by sleeping on their back or side with the knees and hips flexed at a 90-degree angle. For hip joint stiffness, sleeping on the side with a pillow between the legs is recommended.
A firm mattress and support pillow
A firm mattress will support the body and help reduce pain. The right pillow/s are also important for healthy sleep. A lumbar and cervical pillow can help cushion tender areas.
Readjust chores
Joint pain first thing in the morning needs time to adjust. For morning physical chores try to reschedule for later on in the day or if possible the night before. This could be fixing lunches, picking out clothes, preparing breakfast, or packing the work case, tools, etc. The extra time will reduce morning stress and allow the body to gently adjust.
Wake up and stretch
With joint pain in the morning, some gentle stretching can help. Doing some stretches before even getting out of bed will help minimize pain and allow the body to gradually prepare for movement. Follow the stretch session up with a hot shower to loosen stiff joints.
Increase Sleep Quality
Sleep problems can affect anyone even those that don’t have inflammatory spinal arthritis/joint pain. There could be other issues causing sleep problems unrelated to joint pain. If still not getting quality sleep, talk to a rheumatologist about available options.
Body Composition
Osteoarthritis and Exercise
Obesity is a significant risk factor in the development of osteoarthritis. This is not only from the effects of extra weight on the body’s joints but also as a result of the pro-inflammatory effects of adipose tissue. The hips and knees are the weight-bearing joints. Excessive adipose tissue on the midsection and legs have been shown to negatively impact these weight-bearing joints.
Promoting Lean Body Mass and encouraging weight loss can potentially lower the risk of osteoarthritis and improve the quality of life. Gentle exercise is regarded as safe for individuals with osteoarthritis and is a key component to improve body composition, reduce body fat mass, improve lean body mass and maintain a healthy weight. Improving body composition and utilizing exercise in weight management can have a direct and positive effect on joint 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
Myers W. 9 Ways to Rise and Shine With Osteoarthritis. Everyday Health.�http://www.everydayhealth.com/osteoarthritis/ways-to-rise-and-shine-with-osteoarthritis.aspx. Last updated September 25, 2014. Accessed April 18, 2017.
Watson S. Why Osteoarthritis Could Disrupt Your Sleep�and Your Partner�s. Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/comorbidities/sleep-insomnia/osteoarthritis-and-sleep.php. Accessed April 18, 2017.
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