Can knowing how to stretch your back help reduce pain and improve your range of motion?
Stretch Your Back
Over time, muscle tension can cause significant back pain and increase the risk of a back injury. Getting into a regular back stretching routine can help prevent back and spinal issues. These exercises can be performed when your back hurts to ease a backache or to avoid future problems. However, before beginning an exercise or stretch regimen, talk to your healthcare provider about any questions and what is safe for you. A few things to be mindful of are:
When stretching, don’t try to push past your pain limit.
Listen to your body, which leads to a calmer nervous system.
Take special care when stretching during pregnancy, as the hormones supporting your pregnancy could lead to overstretching or injury.
Warm Up
Stretching cold muscles can lead to injury. Always warm up first.
Do between five and 10 minutes of mild activity, such as walking.
Apply heat for 15 to 20 minutes before stretching.
Knees-to-Chest Back Stretch
To perform:
Lie on your back with your feet flat on the floor.
Bring your legs toward your chest With your knees bent.
Place your hands behind your thighs or on the shins, and pull the legs down toward your chest.
Pull until there is a gentle stretch.
Hold for 15 seconds.
Return to the starting position.
Do a total of 10 reps.
Supine Twist Back Stretch
To perform:
Lie on your back with your knees bent and feet flat on the floor.
Keep your back flat on the floor, rotate your hips to the left, and lower your legs until you feel the stretch.
Hold for 15 seconds.
Return to the starting position.
Next, rotate the hips to the right and lower your legs to the floor until you feel a gentle stretch.
Hold for 15 seconds.
Return to the starting position.
Repeat for nine reps.
Prone Bridging Back Stretch
To perform:
Lie on your stomach.
Prop yourself up on your elbows.
Extend your back.
Start straightening your elbows, further extending the back.
Continue straightening the elbows until the stretch is felt.
Hold for 15 seconds.
Return to the starting position.
Repeat for nine reps.
Supine Butt Lift Back Stretch
To perform:
Lie on your back with your knees bent and feet flat on the floor.
Push down through the feet as you slowly raise yourself off the floor.
Hold for 10 seconds.
Return to starting position.
Repeat for nine reps.
Seated Forward Curl Back Stretch
To perform:
Sit in a chair with your feet flat on the ground.
Bend forward until your chest is on your thighs, and you can touch the ground with your hands.
Hold for 10 seconds.
Return to the starting position.
Repeat for nine reps.
Side Stretch
To perform:
Stand up straight with your arms at your sides and feet shoulder-width apart.
Bend sideways to the left while sliding your left hand down your thigh and reaching your right arm over your head.
Hold for 10 seconds.
Return to the starting position.
Now, bend to the right while sliding your right hand down your thigh and reaching your left arm over your head.
Hold for 10 seconds.
Repeat for nine reps.
Other Treatments to Loosen a Tight Back
Many healthcare providers recommend other treatments for back pain before using medication. Recommended treatments that can help loosen the back include: (Sudhakaran P. 2021)
Acupuncture
Acupuncture needles are inserted in release points to unblock stagnated blood and energy circulation.
Incorporating foods like those on the Mediterranean diet, which emphasizes fish, vegetables, and olive oil, can help reduce chronic inflammation and help with back pain.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. We build optimal health and wellness solutions with primary healthcare providers and specialists to integrate a treatment plan to resolve musculoskeletal problems.
Stretching Benefits
References
Sudhakaran P. (2021). Acupuncture for Low-Back Pain. Medical acupuncture, 33(3), 219–225. doi.org/10.1089/acu.2020.1499
Foley, C., & Litscher, G. (2024). The Biggest Obstacle to the Integration of Acupuncture: The Meaning of Qi from the Ancients to Einstein. Medical acupuncture, 36(1), 5–11. doi.org/10.1089/acu.2023.0054
Can individuals incorporate miso into their diets to improve their gut health and utilize its beneficial properties?
What Is Miso?
As the weather starts to get colder, many people start thinking about making soups, stews, and hot foods. However, when it comes to a person’s health and wellness, many people wonder what to add to their soups while adding many nutritional foods and proteins that can make them not only flavorful but also add beneficial properties to their diet. Why not add miso? Miso is fermented soybean paste, a rice-based food product in Japan that is a staple cooking product. (Saeed et al., 2022) Additionally, since miso is a soybean product, many people incorporate it into their soups as it contributes to many health benefits to Japanese-style diets and can even enhance various dishes. (Ito, 2020) At the same time, many people who start to incorporate miso as part of their diet will notice some beneficial results in their gut system. We associate with certified medical providers who inform our patients of the benefits of incorporating miso into a nutritional diet. While asking important questions to our associated medical providers, we advise patients to integrate ways to add miso to their foods and help reduce bad bacterial growth in their gut system. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Types Of Miso
Miso can come in various types depending on how long it has been left to be fermented and its ingredients to see what color and flavor intensity will be put into the cooking. All miso products are in paste form and can be paired well with any protein like chicken, meat, and fish. The types of miso include:
White miso (Shiro miso): Mildest, sweet, less salty
Yellow miso (Shinshu miso): Mild, earthier, more acidic
Red miso (Aka miso): Salty, slightly bitter
Brown rice miso (Genmai miso): Sweet, mild, earthy
Barley miso (Mugi miso): Mild, earthy, not gluten-free
Miso Nutritional Facts
When it comes to the nutritional facts of miso, one tablespoon of miso contains about:
1 tbsp of miso: 17g
Calories: 34
Total Fats: 1g
Cholesterol: 0mg
Sodium: 634mg
Total Carbohydrates: 4.3g
Protein: 2.2g
It is important to note that a bit of miso goes a long way due to its high sodium content and its various vitamins and nutrients.
Eat Right To Feel Better- Video
Beneficial Properties of Miso
When it comes to the beneficial properties of miso, it has numerous benefits that can help the body provide the nutrients it needs to fuel. Since miso is a fermented seasoning, it is rich in nutrients and has probiotic microorganisms that can help propagate healthy good bacteria to the gut while enhancing the immune system. (Paul et al., 2023) Additionally, when consumed daily, miso can help improve skin moisture, stimulate ceramides, have an anti-hypertensive effect, and many other beneficial effects. (Kotake et al., 2022)
Improves Gut Health
Since miso is a probiotic, it can help many individuals with gut issues since the gut system has trillions of bacteria that activate and mediate the body. (de Vos et al., 2022) Many people don’t realize that the gut is known as the second brain, and when environmental factors start to affect the gut, it can cause many health problems. So, adding miso can help influence good bacteria to reduce harmful bacteria and directly influence the epithelial immune cells of the GI tract. (Wieers et al., 2019)
Incorporating Miso In Your Diet
Since miso has a sweet/salty flavor, it can be used in various recipes. It can be taken in small amounts depending on the individual’s taste and what ingredients many people use for their cooking. At the same time, if a person is on a low-sodium diet, limiting the intake or avoiding it if they have a food allergy to soy is best. Making small changes and adding healthy nutritional substitutes to food can help many people live healthier.
References
de Vos, W. M., Tilg, H., Van Hul, M., & Cani, P. D. (2022). Gut microbiome and health: mechanistic insights. Gut, 71(5), 1020-1032. doi.org/10.1136/gutjnl-2021-326789
Ito, K. (2020). Review of the health benefits of habitual consumption of miso soup: focus on the effects on sympathetic nerve activity, blood pressure, and heart rate. Environ Health Prev Med, 25(1), 45. doi.org/10.1186/s12199-020-00883-4
Kotake, K., Kumazawa, T., Nakamura, K., Shimizu, Y., Ayabe, T., & Adachi, T. (2022). Ingestion of miso regulates immunological robustness in mice. PLOS ONE, 17(1), e0261680. doi.org/10.1371/journal.pone.0261680
Paul, A. K., Lim, C. L., Apu, M. A. I., Dolma, K. G., Gupta, M., de Lourdes Pereira, M., Wilairatana, P., Rahmatullah, M., Wiart, C., & Nissapatorn, V. (2023). Are Fermented Foods Effective against Inflammatory Diseases? Int J Environ Res Public Health, 20(3). doi.org/10.3390/ijerph20032481
Saeed, F., Afzaal, M., Shah, Y. A., Khan, M. H., Hussain, M., Ikram, A., Ateeq, H., Noman, M., Saewan, S. A., & Khashroum, A. O. (2022). Miso: A traditional nutritious & health-endorsing fermented product. Food Sci Nutr, 10(12), 4103-4111. doi.org/10.1002/fsn3.3029
Wieers, G., Belkhir, L., Enaud, R., Leclercq, S., Philippart de Foy, J. M., Dequenne, I., de Timary, P., & Cani, P. D. (2019). How Probiotics Affect the Microbiota. Front Cell Infect Microbiol, 9, 454. doi.org/10.3389/fcimb.2019.00454
For individuals who are looking to lower blood pressure, can walking help?
Walking To Lower Blood Pressure
A walking regimen is an accessible workout that can be done almost anywhere at no cost, effectively lowering blood pressure and improving overall health. Studies show that individuals who use walking as a workout for three months have improved systolic blood pressure, which is the top number that measures the pressure in the arteries as the heart beats. (McMullan S., Nguyen C., & Smith D. K. 2022)
How It Works
Walking is an excellent way to get active. It can be done almost anywhere, including on a treadmill, outdoors, or around the house. Exercising lowers blood pressure by strengthening the heart, leading to the heart pumping blood more effectively when it is stronger. This causes less resistance to the blood vessels, which lowers overall blood pressure. (Hegde S. M., & Solomon S. D. 2015) The benefits of walking include: (American Heart Association, 2024)
Weight loss and management
Lowers stress
Improves mental health by reducing anxiety.
Improves sleep quality
Improves cognition
Strengthens the heart
Promotes bone health and reduces the risk of osteoporosis.
Knowing When to Take A Blood Pressure Reading
Various factors can affect blood pressure readings and can include:
Nervousness
Eating a meal
Drinking caffeine
Exercise can affect blood pressure readings.
Knowing how and when to take a blood pressure reading after walking can help prevent false elevated numbers. According to the CDC, individuals should wait at least 30 minutes after exercise before taking a reading (Centers for Disease Control and Prevention, 2024). Exercise and walking have been shown to cause an immediate reduction in systolic blood pressure. This is known as post-exercise hypotension and is normal. The reduction lasts around 24 hours after exercising and is more noticeable in those with high blood pressure. Consistent exercise and walking will cause a longer, more sustained blood pressure reduction. (Hegde S. M., & Solomon S. D. 2015)
It is recommended not to talk while the blood pressure is being taken.
Apply the blood pressure cuff snugly around the arm.
Place your arm on a table, level with your heart.
Sit in a chair, keep your feet flat on the floor, and do not cross your legs or lean back on the chair.
It is recommended not to eat or drink 30 minutes before and to have an empty bladder.
Pace and Intensity
A study found that walking three to five times weekly for 20 to 40 minutes at a moderate pace for three months can lower systolic blood pressure. However, various groups determined BP rates differently by measuring heart rate, VO2 max/the maximum volume of oxygen you can use simultaneously, and walking speed. (McMullan S., Nguyen C., & Smith D. K. 2022)
Increasing Workout Intensity
Individuals with hypertension who walk may want to increase workout intensity to challenge themselves for added fitness. This can include:
Walk faster
Use intervals – walk as fast as you can for a minute or two at a time.
Add inclines
Use ankle or wrist weights or a weighted vest.
Walking with someone to challenge each other to push a little harder.
Try other places to walk.
Always talk to a healthcare provider if you are starting a walking workout for the first time, want to increase walking intensity, and take medications prescribed by a healthcare provider.
Hypertensive Crisis
A hypertensive crisis is when a person’s blood pressure is extremely high, can cause life-threatening conditions like stroke, and is a medical emergency. It is a blood pressure of 180/120 mm Hg or higher. (American Heart Association, 2024) If you get a blood pressure reading of 180/120 mm Hg or higher at home, wait five minutes and take another reading. If the blood pressure is still high, immediately contact a healthcare provider. (American Heart Association, 2024) If the individual is experiencing the below symptoms, call 911 (American Heart Association, 2024)
Chest pain
Shortness of breath
Vision changes
Difficulty speaking
Weakness
Numbness
Back pain
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Hypertension Explained
References
McMullan, S., Nguyen, C., & Smith, D. K. (2022). Can Walking Lower Blood Pressure in Patients With Hypertension?. American family physician, 105(1), 22–23.
Hegde, S. M., & Solomon, S. D. (2015). Influence of Physical Activity on Hypertension and Cardiac Structure and Function. Current hypertension reports, 17(10), 77. doi.org/10.1007/s11906-015-0588-3
Can individuals find therapeutic ways to reduce restless leg syndrome and improve their sleep quality in their beds?
What Is Restless Leg Syndrome?
Do you feel general aches or leg pain, causing you to feel restless? Do you experience fatigue throughout the day, making it difficult to fall asleep? Or do you feel uncomfortable sensations in your legs, making falling and staying asleep difficult? Many people worldwide have experienced these issues known as restless leg syndrome. Also known as Willis-Ekbom disease, restless leg syndrome is often characterized by an uncomfortable urge to move legs when a person rests for the night and can be accompanied by unpleasant sensations that cause irresistible restlessness. (Gossard et al., 2021) Restless leg syndrome (RLS) can also be primary or secondary depending on the severity of the issue affecting the individual’s legs. Since the legs allow the individual to be mobile through walking, running, and jumping, the various muscles and tendons that make up the legs can succumb to RLS. As it is a chronic movement disorder, it is common to many individuals. It is associated with abnormal, non-painful sensations that are active when a person rests and relieved when they are in motion. (Mansur et al., 2025) We associate with certified medical providers who inform our patients of how restless leg syndrome affects their legs. While asking important questions to our associated medical providers, we advise patients to incorporate ways to reduce restless leg syndrome and restore their sleep quality. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Causes
What causes individuals to develop RLS can often be correlated with environmental factors. Additionally, since RLS can be primary or secondary, the overlapping risk profiles also play a factor. Environmental factors like stress and anxiety can cause the central nervous system to go haywire, causing the sensations to set off and become worse. When RLS is primary, the central nervous system can cause the legs to develop RLS by not getting enough dopamine, which is a neurotransmitter that regulates body movement. The RLS symptoms can worsen when there isn’t enough dopamine in the body. When RLS is secondary, it could be due to iron deficiency that the brain areas have low levels of iron being transported to the blood-brain barrier and not being imported to the neuronal cells. (Vlasie et al., 2022) This can cause numerous symptoms and affect the legs when a person is trying to get a good night’s rest.
Symptoms
Some of the symptoms associated with RLS can affect the circadian rhythm, which can cause the central nervous system to sensitize and hyperarousal, leading to sensory disturbances and frequent awakening periods. (Tang et al., 2023) Other symptoms include:
Crawling/ Itching sensations
Fatigue
Mood changes
Difficulty concentrating
Sleep disruptions
Peripheral Neuropathy & Chiropractic Care-Video
Ways To Reduce Restless Leg Syndrome
When it comes to reducing restless leg syndrome, many people can find ways to minimize the comorbidities associated with RLS. Many people can sleep with the right mattress and pillows that can help provide them with a restful night. Others may try exercising or meditation to reduce the everyday stress that is affecting them. These small changes can help many people develop healthy sleeping habits that improve sleep quality and incorporate a proper sleeping routine. (Taximaimaiti et al., 2021)
Vitamins & Supplements
Incorporating iron supplements to reduce the effects of restless leg syndrome by replenishing the neurons and cells in the central nervous system. (Elstrott et al., 2020) Combined with magnesium, this can help lower the intensity of the RLS symptoms and even improve sleep quality. (Jadidi et al., 2022) Ask the doctor which iron supplement the body is low on before buying.
Massage
Incorporating massages as part of a routine to reduce restless leg syndrome can benefit the body. Massage therapists can work on the muscles in the lower extremities to manipulate the soft tissues while strengthening the immune system. Massages like reflexology, Swedish, and deep tissue can help reduce stress and anxiety, relieve leg fatigue, improve blood circulation, and reduce sleep disturbances. (Ghanbari et al., 2022)
Conclusion
Incorporating these various techniques and remedies to reduce restless leg syndrome can improve the body and increase sleep quality. Making small changes to these everyday stressors can reduce the chances of restless leg syndrome returning.
References
Elstrott, B., Khan, L., Olson, S., Raghunathan, V., DeLoughery, T., & Shatzel, J. J. (2020). The role of iron repletion in adult iron deficiency anemia and other diseases. Eur J Haematol, 104(3), 153-161. doi.org/10.1111/ejh.13345
Ghanbari, A., Shahrbabaki, P. M., Dehghan, M., Mardanparvar, H., Abadi, E. K. D., Emami, A., & Sarikhani-Khorrami, E. (2022). Comparison of the Effect of Reflexology and Swedish Massage on Restless Legs Syndrome and Sleep Quality in Patients Undergoing Hemodialysis: a Randomized Clinical Trial. Int J Ther Massage Bodywork, 15(2), 1-13. doi.org/10.3822/ijtmb.v15i2.705
Gossard, T. R., Trotti, L. M., Videnovic, A., & St Louis, E. K. (2021). Restless Legs Syndrome: Contemporary Diagnosis and Treatment. Neurotherapeutics, 18(1), 140-155. doi.org/10.1007/s13311-021-01019-4
Jadidi, A., Rezaei Ashtiani, A., Khanmohamadi Hezaveh, A., & Aghaepour, S. M. (2022). Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial. BMC Complement Med Ther, 23(1), 1. doi.org/10.1186/s12906-022-03814-8
Mansur, A., Castillo, P. R., Rocha Cabrero, F., & Bokhari, S. R. A. (2025). Restless Legs Syndrome. In StatPearls. www.ncbi.nlm.nih.gov/pubmed/28613628
Tang, M., Sun, Q., Zhang, Y., Li, H., Wang, D., Wang, Y., & Wang, Z. (2023). Circadian rhythm in restless legs syndrome. Front Neurol, 14, 1105463. doi.org/10.3389/fneur.2023.1105463
Taximaimaiti, R., Luo, X., & Wang, X. P. (2021). Pharmacological and Non-pharmacological Treatments of Sleep Disorders in Parkinson’s Disease. Curr Neuropharmacol, 19(12), 2233-2249. doi.org/10.2174/1570159X19666210517115706
Vlasie, A., Trifu, S. C., Lupuleac, C., Kohn, B., & Cristea, M. B. (2022). Restless legs syndrome: An overview of pathophysiology, comorbidities and therapeutic approaches (Review). Exp Ther Med, 23(2), 185. doi.org/10.3892/etm.2021.11108
For individuals wanting to try acupuncture for various health conditions but aren’t sure?
Is Acupuncture Painful?
Acupuncture is a procedure where extremely fine needles are inserted into pressure points in the body. A traditional Chinese medicine technique used to alleviate pain and enhance physical and emotional well-being. (Harvard Health, 2023) It can be beneficial for anyone dealing with persistent painful conditions, such as back pain, sciatica, arthritis-related discomfort, headaches, and post-surgery pain. It’s also a supportive option for individuals experiencing hot flashes and generalized inflammation, making it a versatile choice for holistic health. People undergoing acupuncture experience minimal pain, usually mild pressure or soreness during or after. However, choosing an experienced practitioner and communicating with them during the treatment is the best way to avoid increased pain.
When Performed Correctly, It Should Not Hurt
Many fear that acupuncture will be painful. However, this is not the case because the procedure uses extremely fine needles. One study of pediatric patients found that 87% reported minimal to no pain while having the treatment (Gold J. I. et al., 2023). Improper needle placement is one of the most common reasons that patients experience pain during or after treatment (Johns Hopkins Medicine, 2025). This is why it is important to be treated by a licensed practitioner who is well-versed in treating specific conditions.
Soreness After Treatment
It is relatively uncommon to experience pain after receiving acupuncture. About 10% of individuals experience minor soreness after the treatment (Kelly R. B. & Willis J. 2019). The soreness is typically felt in the areas where the needles were inserted.
Situations When Pain Can Present
A small group of those who undergo acupuncture may experience some pain. It is most frequently seen in the following: (Harvard Health, 2023)
The acupuncturist is inexperienced and inserts the needle incorrectly or not in the right area.
The needles are inserted more deeply than normal or with too much pressure.
The patient has a lower pain threshold and/or is more sensitive to needles.
The practitioner uses higher gauge/thicker needles.
It is important for individuals who have not had acupuncture before to discuss the procedure and any concerns with their provider beforehand. The acupuncturist may be able to perform a trial needle insertion to provide a preview of the treatment. During the initial session, they may use fewer needles or target a smaller area. Constantly communicate with the acupuncturist during the treatment. This allows them to adjust the needles causing soreness or discontinue the procedure if there is increased pain.
Acupuncture Process
Modern medicine explains acupuncture’s benefits. When the needles are inserted, they stimulate the release of endorphins, opioids, immune system cells, and neurohormones. These chemicals help reduce and relieve pain and modify how the body perceives it. They may also impact blood pressure, body temperature, and central nervous system function. (Harvard Health, 2023)
Pressure Points: Is Acupuncture Painful On Certain Body Parts?
Acupuncture can cause some increased soreness in certain body areas. This is especially true when needles are inserted into less muscle or fat regions. For example, hand or foot acupuncture can occasionally cause increased pain (Kaiser Permanente, 2021). Thin individuals with less soft tissue may also experience a stinging sensation as needles are inserted. Communication with the provider is the key to making the acupuncture sessions as comfortable as possible.
During A Session
The first acupuncture session may consist of the following:
The practitioner goes over medical history and current symptoms.
The practitioner examines the body and may also examine the tongue to assess for any present imbalances.
The patient will lie or sit on a table.
Sterilized needles are inserted into the affected areas one at a time.
In some situations, heat or electrical stimulation may also be used to enhance its effects. (Johns Hopkins Medicine, 2025)
Most cases of soreness after treatment will resolve in one to three days. During this time, here are a few recommendations to alleviate any soreness symptoms:
Apply ice to the areas of soreness.
Gently stretch the sore areas.
Increase fluid intake.
Soak in a warm bath with Epsom salts or magnesium oil.
Perform light aerobic exercise.
Take over-the-counter anti-inflammatory medication if recommended by a physician. (University of Georgia, N.D.)
Find a Licensed Acupuncturist
Most states have an online directory of licensed acupuncturists that can help find a local provider. Some national acupuncture associations also maintain lists of members who are board-certified. For example, this directory searches for certified acupuncturists through the National Certification Commission for Acupuncture and Oriental Medicine. (National Certification Commission for Acupuncture and Oriental Medicine, 2024)
Injury Medical Chiropractic and Functional Medicine Clinic
Therefore, acupuncture is not painful and can help relieve symptoms such as anxiety, stress, pain, discomfort, tightness, and poor circulation. Injury Medical Chiropractic and Functional Medicine Clinic can help individuals recover and build optimal health and wellness solutions with primary healthcare providers and specialists. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Beyond Adjustments: Chiropractic and Integrative Healthcare
Gold, J. I., Kobylecka, M., Ngo, N. H., Lin, C. T., & Hurray, C. N. (2023). Does Acupuncture Hurt? A Retrospective Study on Pain and Satisfaction during Pediatric Acupuncture. Children (Basel, Switzerland), 10(11), 1774. doi.org/10.3390/children10111774
National Certification Commission for Acupuncture and Oriental Medicine. (2024). Directory: Feel Confident About Finding a Qualified Practitioner. directory.nccaom.org/#
Can individuals with arthritis incorporate various natural remedies to reduce joint pain in their extremities and restore mobility?
Introduction
Regarding the body, joints allow the upper and lower extremities to be mobile. This allows the host to move, bend, flex, and rotate without feelings of pain and discomfort. However, as many people age, so do the body and joints, as wear and tear can cause limited movement and stiffen the body. When this happens, it can lead to inflammatory effects and joint disorders. When the joints develop limited mobility and have overlapping risk profiles, it can come in the form of arthritis. When it comes to arthritis can come into two forms: osteo and rheumatoid, and both forms can cause two different inflammatory effects on the joints, causing pain and discomfort to the individual. Luckily, there are natural ways to manage the overlapping pain profiles caused by arthritis. In today’s article, we will look at the difference between the two forms of arthritis and how various natural remedies can help reduce pain-like symptoms caused by arthritis. We associate with certified medical providers who inform our patients of how arthritis can affect the joints and cause pain-like symptoms to their extremities. While asking important questions to our associated medical providers, we advise patients to incorporate various natural remedies to reduce pain-like symptoms related to arthritis and restore joint health. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Osteoarthritis Vs. Rheumatoid Arthritis
How often do you experience pain in your upper and lower extremities in the cold and feel better with the heat? Do you experience your fingers locking up constantly, making it difficult to grasp objects? Or do you notice swelling or redness in your joints, causing a decreased range of motion? When it comes to the joints dealing with these pain-like issues, it could be due to inflammation, causing the surrounding muscles, tissues, and tendons to become swollen. When it is not being treated, it can lead to the development of arthritis. Arthritis can come in two forms: osteoarthritis and rheumatoid arthritis. These two forms can affect the joints differently, confusing many individuals. Rheumatoid arthritis is a common autoimmune joint disease that causes hyperplasia of the joint tissue and synovial inflammation, which causes cortical bone loss and marginal bone erosion. (Liu et al., 2021) Osteoarthritis can develop when the cartilage between the bones wears down, and it causes the pain associated with inflammation that sensitizes the joint capsule. (Knights et al., 2023) At the same time, osteoarthritis is a well-known degenerative joint disease that is the main cause of disability in a person’s daily living. It has a multifactorial etiology affecting the joint structures. (Yunus et al., 2020) When dealing with either of these forms of arthritis, many people have found natural remedies to help manage the symptoms and reduce the pain.
Unlock The Secrets of Inflammation- Video
Natural Remedies For Arthritis
When it comes to reducing pain-like symptoms that are caused by arthritis and managing their associated symptoms, many people start to make small changes in their daily routine. Many people start changing their eating habits by incorporating anti-inflammatory and antioxidant foods to reduce inflammatory cytokines and help reduce the progression of arthritis. (Gioia et al., 2020) At the same time, changing dietary habits are a small part of creating healthy habits. Therapeutic exercises and braces for the joints can also help reduce the pain and progression of arthritis. (Siddiq et al., 2024) When people commit to a healthy diet full of antioxidants and anti-inflammatory properties and exercise, it can help reduce not only arthritis but also the co-morbidities associated with arthritis, like chronic musculoskeletal pain. (Sakamoto et al., 2023)
Turmeric & Magnesium
Another natural remedy that many people can incorporate to reduce arthritis affecting their joints is taking turmeric and magnesium supplements. Turmeric is part of the curcumin plant, a powerful antioxidant that can help reduce pain affecting the joints by decreasing the inflammatory status of arthritis. (Calderon-Perez et al., 2021) This is because turmeric and curcumin are natural oxygen scavengers and active nitrogen providers that effectively treat pain from arthritic joints. (Zeng et al., 2021) At the same time, magnesium supplements can help relieve pain and arthritic joints by achieving a holistic analgesic effect on the individual. (Zhu et al., 2024) By incorporating these supplements as part of a holistic treatment plan for individuals with arthritis in their joints, they can manage their symptoms and reduce pain.
References
Calderon-Perez, L., Llaurado, E., Companys, J., Pla-Paga, L., Boque, N., Puiggros, F., Valls, R. M., Pedret, A., Llabres, J. M., Arola, L., & Sola, R. (2021). Acute Effects of Turmeric Extracts on Knee Joint Pain: A Pilot, Randomized Controlled Trial. J Med Food, 24(4), 436-440. doi.org/10.1089/jmf.2020.0074
Gioia, C., Lucchino, B., Tarsitano, M. G., Iannuccelli, C., & Di Franco, M. (2020). Dietary Habits and Nutrition in Rheumatoid Arthritis: Can Diet Influence Disease Development and Clinical Manifestations? Nutrients, 12(5). doi.org/10.3390/nu12051456
Knights, A. J., Redding, S. J., & Maerz, T. (2023). Inflammation in osteoarthritis: the latest progress and ongoing challenges. Curr Opin Rheumatol, 35(2), 128-134. doi.org/10.1097/BOR.0000000000000923
Liu, Y. Q., Liu, Y., Chen, Z. Y., Li, H., & Xiao, T. (2021). Rheumatoid arthritis and osteoporosis: a bi-directional Mendelian randomization study. Aging (Albany NY), 13(10), 14109-14130. doi.org/10.18632/aging.203029
Sakamoto, J., Miyahara, S., Motokawa, S., Takahashi, A., Sasaki, R., Honda, Y., & Okita, M. (2023). Regular walking exercise prior to knee osteoarthritis reduces joint pain in an animal model. PLOS ONE, 18(8), e0289765. doi.org/10.1371/journal.pone.0289765
Siddiq, M. A. B., Oo, W. M., & Hunter, D. J. (2024). New therapeutic strategies in osteoarthritis. Joint Bone Spine, 91(6), 105739. doi.org/10.1016/j.jbspin.2024.105739
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Zhu, Y., Shen, S., Cui, L., Wu, L., & Zhang, B. (2024). Magnesium sulphate and sodium bicarbonate as additives for periarticular local infiltration analgesia improve pain management after unicompartmental knee arthroplasty: a prospective, double-blind, randomized controlled trial. J Orthop Surg Res, 19(1), 764. doi.org/10.1186/s13018-024-05233-6
For individuals looking to improve their gut and overall health, can drinking chamomile manzanilla tea help?
Chamomile Manzanilla Tea
Chamomile (Manzanilla is Spanish for chamomile) is a herb that belongs to the Asteraceae family. Chamomile tea is made from the dried flowers of the chamomile plant steeped in hot water and is used as a natural remedy for various health issues. The tea can calm upset stomach, relieve anxiety, improve sleep, and reduce muscle spasms or flatulence. (Srivastava J. K., Shankar E., & Gupta S. 2010) It is caffeine-free and often drunk before bed because it can calm the brain and help with sleep. It also contains natural plant compounds that promote antioxidant activity, which may help reduce the risk of certain diseases. The nutrients it contains, vitamins A and B, magnesium, manganese, potassium, calcium, iron, copper, and zinc, can help manage diabetes, menstrual pain, and sleep problems.
Types
There are two kinds of chamomile: German, also known as wild or Hungarian chamomile and Roman chamomile. Each type is believed to provide various benefits.
German Chamomile
This type is believed to provide help with a wide range of conditions, including travel sickness, flatulence, diarrhea, ADHD, stomach upset, restlessness, and insomnia.
It is sometimes also used in cosmetics and soaps.
Roman Chamomile
This type may relieve heartburn, loss of appetite, menstrual discomfort, and other conditions.
Roman chamomile is also used as a fragrance in perfumes and tobacco products.
The tea can be made with either type. However, many medical sources that report the health benefits of manzanilla tea focus on German chamomile. (Srivastava J. K., Shankar E., & Gupta S. 2010)
Preparation
Chamomile Manzanilla tea is sold in tea bags and loose-leaf varieties. It is prepared like most traditional teas.
Place a tea bag or infuser containing about one tablespoon of loose tea leaves in a teacup. Or place loose tea leaves at the bottom of a cup.
Heat water to 194-205 F.
Bring water to a boil and let it sit for a minute to reduce the temperature slightly.
Pour water over the tea bag, infuser, or tea leaves.
Let the tea leaves steep for as long as desired, up to four or five minutes.
Remove the tea bag or infuser or strain loose leaves from the cup before drinking.
Optional: add a small amount of milk, honey, or sugar to sweeten the drink.
Benefits
Chamomile tea is believed to have calming properties, and individuals consume the beverage in times of stress to reduce anxiety or before bed to induce sleep. (Srivastava J. K., Shankar E., & Gupta S. 2010)
A study in the Journal of Advanced Nursing found that drinking chamomile tea helped postpartum women alleviate depression and sleep better. (Chang S. M. & Chen C. H. 2016)
Other reports say that chamomile helps to relieve gastrointestinal conditions such as upset stomach, gas, and diarrhea. However, the National Institutes of Health National Center for Complementary and Integrative Health explains that insufficient research has been conducted to ensure these health benefits are certain. (National Center for Complementary and Integrative Health, 2024)
Side Effects
Individuals allergic to ragweed, chrysanthemums, marigolds, or daisies may experience an allergic reaction to chamomile manzanilla tea. They should also avoid drinking the tea if they are on warfarin or any blood thinners or if they are taking a sedative. Chamomile may increase the risk of side effects if taking cyclosporine or cytochrome P450 substrate meds. (Colombo D., Lunardon L., & Bellia G. 2014) If unsure if drinking chamomile manzanilla tea may interfere with medication, speak to a healthcare provider.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, chiropractic adjustments, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
From Inflammation to Healing
References
Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular medicine reports, 3(6), 895–901. doi.org/10.3892/mmr.2010.377
Chang, S. M., & Chen, C. H. (2016). Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. Journal of advanced nursing, 72(2), 306–315. doi.org/10.1111/jan.12836
Colombo, D., Lunardon, L., & Bellia, G. (2014). Cyclosporine and herbal supplement interactions. Journal of toxicology, 2014, 145325. doi.org/10.1155/2014/145325
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