Can individuals with sensory nerve dysfunction incorporate nonsurgical decompression to restore sensory-mobility function to their bodies?
Introduction
The spinal column in the musculoskeletal system comprises bones, joints, and nerves that work together with various muscles and tissues to ensure that the spinal cord is protected. The spinal cord is part of the central nervous system where the nerve roots are spread out to the upper and lower body parts that supply sensory-motor functions. This allows the body to move and function without pain or discomfort. However, when the body and spine ages or when a person is dealing with injuries, the nerve roots can become irritated and cause weird sensations like numbness or tingling, often correlating with body pain. This can cause a socio-economic burden on many individuals and, if not treated right away, can lead to chronic pain. To that point, it can lead to many individuals dealing with body extremity pain associated with sensory nerve dysfunction. This causes many individuals dealing with musculoskeletal disorders to start looking for treatment. Today’s article examines how nerve dysfunction affects the extremities and how nonsurgical decompression can help reduce nerve dysfunction to allow mobility back to the upper and lower limbs. We speak with certified medical providers who incorporate our patients’ information to provide nonsurgical solutions like decompression to help individuals with nerve dysfunction. We also inform patients how nonsurgical decompression can restore mobility-sensory to the upper and lower extremities. We encourage our patients to ask intricated and educational questions to our associated medical providers about the pain-like symptoms they are experiencing correlating with the sensory nerve dysfunction. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.
How Nerve Dysfunction Affects The Extremities
Do you experience tingling or numb sensations in your hands or feet that don’t want to go away? Do you feel pain in different back portions that can only be relieved through stretching or resting? Or does it hurt to walk for long distances that you feel like you need to rest constantly? Many pain-like scenarios are associated with sensory nerve dysfunction that can affect the upper and lower extremities. When many individuals experience sensory nerve dysfunction and deal with weird sensations in their extremities, many think it is due to musculoskeletal pain in their neck, shoulders, or back. This is only part of the issue, as many environmental factors can be associated with sensory nerve pain, as the nerve roots are being compressed and agitated, causing sensory nerve dysfunction in the extremities. Since the nerve roots are spread out from the spinal cord, the brain sends the neuron information to the nerve roots to allow sensory-mobility function in the upper and lower extremities. This allows the body to be mobile without discomfort or pain and functional through daily activities. However, when many individuals start to do repetitive motions that cause the spinal disc to be compressed constantly, it can lead to potential disc herniation and musculoskeletal disorders. Since numerous nerve roots are spread to the different extremities, when the main nerve roots are aggravated, it can send pain signals to each extremity. Hence, many people are dealing with nerve entrapment that leads to lower back, buttock, and leg pain that can affect their daily routine. (Karl et al., 2022) At the same time, many people with sciatica are dealing with sensory nerve dysfunction that affects their walking ability. With sciatica, it can be associated with spinal disc pathology and causes many individuals to seek treatment. (Bush et al., 1992)
Sciatica Secrets Revealed-Video
When it comes to looking for treatment to reduce sensory nerve dysfunction, many individuals will opt for nonsurgical solutions to minimize the pain-like symptoms and reduce the pain signals that are causing the upper and lower extremities to suffer. Nonsurgical treatment solutions like decompression can help restore sensory nerve function through gentle traction by causing the spinal disc to lay off the aggravated nerve root and start the body’s natural healing process. At the same time, it helps reduce musculoskeletal disorders from returning. The video above shows how sciatica associated with sensory nerve dysfunction can be decreased through nonsurgical treatments to allow the body’s extremities to feel better.
Nonsurgical treatments can help reduce low back pain associated with sensory nerve dysfunction to restore sensory-motor function to the upper and lower extremities. Many individuals who incorporate nonsurgical treatments like decompression as part of their health and wellness routine can see improvement after consecutive treatment. (Chou et al., 2007) Since many healthcare practitioners incorporate nonsurgical treatments like decompression into their practices, there has been quite an improvement in pain management. (Bronfort et al., 2008)
When many individuals start to use nonsurgical decompression for sensory nerve dysfunction, many will see improvement in their pain, mobility, and activities of their daily living. (Gose et al., 1998). What spinal decompression does for the nerve roots is that it helps the affected disc that is aggravating the nerve root, pulls the disc back to its original position, and rehydrates it. (Ramos & Martin, 1994) When many individuals start thinking about their health and wellness, nonsurgical treatments can be effective for them due to their affordable cost and how they can be combined with other therapies to manage better the pain associated with nerve dysfunction affecting their body extremities.
References
Bronfort, G., Haas, M., Evans, R., Kawchuk, G., & Dagenais, S. (2008). Evidence-informed management of chronic low back pain with spinal manipulation and mobilization. Spine J, 8(1), 213-225. doi.org/10.1016/j.spinee.2007.10.023
Bush, K., Cowan, N., Katz, D. E., & Gishen, P. (1992). The natural history of sciatica associated with disc pathology. A prospective study with clinical and independent radiologic follow-up. Spine (Phila Pa 1976), 17(10), 1205-1212. doi.org/10.1097/00007632-199210000-00013
Chou, R., Huffman, L. H., American Pain, S., & American College of, P. (2007). Nonpharmacologic therapies for acute and chronic low back pain: a review of the evidence for an American Pain Society/American College of Physicians clinical practice guideline. Ann Intern Med, 147(7), 492-504. doi.org/10.7326/0003-4819-147-7-200710020-00007
Gose, E. E., Naguszewski, W. K., & Naguszewski, R. K. (1998). Vertebral axial decompression therapy for pain associated with herniated or degenerated discs or facet syndrome: an outcome study. Neurol Res, 20(3), 186-190. doi.org/10.1080/01616412.1998.11740504
Karl, H. W., Helm, S., & Trescot, A. M. (2022). Superior and Middle Cluneal Nerve Entrapment: A Cause of Low Back and Radicular Pain. Pain Physician, 25(4), E503-E521. www.ncbi.nlm.nih.gov/pubmed/35793175
Ramos, G., & Martin, W. (1994). Effects of vertebral axial decompression on intradiscal pressure. J Neurosurg, 81(3), 350-353. doi.org/10.3171/jns.1994.81.3.0350
Individuals in post-surgery recovery or dealing with illness or an injury can experience weakened muscles and endurance that can cause temporary loss of sleeping mobility and not being able to move around normally because of weakness, decreased range of motion, or pain. Can they benefit from physical therapy to help get back to normal functional mobility?
Sleeping Mobility
For individuals who are hospitalized or homebound from injury, illness, or surgical recovery, a physical therapist will assess various areas of functional mobility. These include transfers – from sitting to standing positions, walking, and sleeping mobility. Sleeping mobility is the ability to perform specific motions while in bed. A therapist can assess sleeping or bed mobility and recommend strategies and exercises to improve movements. (O’Sullivan, S. B., Schmitz, T. J. 2016) A therapist may have the individual use specific devices, like an over-the-bed trapeze or a sliding board, to help move around.
All of these movements require strength in different muscle groups. By checking out individual motions in sleeping mobility, a therapist can work out specific muscle groups that may be weak and require targeted exercises and stretches to restore mobility to normal. (O’Sullivan, S. B., Schmitz, T. J. 2016) Individuals visiting a therapist in an outpatient clinic or rehabilitation area may have the individual work on sleeping mobility on a treatment table. The same motions on the treatment table can be done in the bed.
Importance
The body is meant to move.
For individuals who cannot move comfortably on their bed, the body may suffer disuse atrophy or the wasting away of muscular strength, which can lead to increased difficulties. Not being able to move can also lead to pressure ulcers, especially for individuals who are severely deconditioned and/or remain in one position for a long period. Skin health may start to break down, leading to painful wounds that require specialized care. Being able to move around in bed can help prevent pressure ulcers. (Surajit Bhattacharya, R. K. Mishra. 2015)
Improvement
A physical therapist can prescribe specific exercises to strengthen muscle groups and improve sleeping mobility. The muscles include:
Shoulder and rotator cuff muscles.
Triceps and biceps in the arms.
Gluteus muscles of the hips.
Hamstrings
Quadriceps
Calf muscles
The shoulders, arms, hips, and legs work together when moving the body around the bed.
Various Exercises
To improve bed movement, physical therapy exercises can include:
Physical therapists are trained to assess these motions and functions and prescribe treatments to improve body movement. (O’Sullivan, S. B., Schmitz, T. J. 2016) Maintaining appropriate physical fitness can help the body stay active and mobile. Performing mobility exercises prescribed by a physical therapist can keep the right muscle groups working properly, and working with a physical therapist can ensure the exercises are correct for the condition and are performed properly.
Bhattacharya, S., & Mishra, R. K. (2015). Pressure ulcers: Current understanding and newer modalities of treatment. Indian journal of plastic surgery : official publication of the Association of Plastic Surgeons of India, 48(1), 4–16. doi.org/10.4103/0970-0358.155260
For individuals wanting to improve their fitness routine can incorporating wearable weights and knowing how to use them effectively help achieve health goals?
Wearable Weights
Adding wearable weights allows individuals to use their body weight with added resistance. This can add strength training to a routine but can also be used during walks or runs to increase cardiovascular health and aid in weight loss. Research studies have found that wearing a weighted vest reduces body weight and fat mass. This is because heavier loads increase energy expenditure for the increase in physical workload. (Claes Ohlsson, et al., 2020)
Benefits
Wearable weights are easy to use.
Depending on the type, they are compact and can be taken on the go.
Wearing weights is an option for individuals with injuries or degenerative joint disease like arthritis that makes it difficult to hold or move weights.
Because many are only a few pounds, they are available to anyone from adolescents to the elderly.
Anyone can benefit from the different types of wearable weights.
Types
Three main types of wearable weights include wrist weights, ankle weights, and weighted vests.
Wrist weights can replace dumbbells in some cases.
They are typically between 1 to 10 pounds.
Ankle weights can provide extra resistance to leg motions.
They can be found from 1 pound up to 20 pounds.
Weighted vests provide a full-body challenge.
The weight choices for them vary, as most contain pockets where weight can be increased or decreased.
Using The Weights
Individuals can use wearable weights as a complement to strength and cardiovascular regimens. Beginners will want to start with lighter weights worn for less time. As the body becomes stronger, it’s important to increase the weight to see results.
Ankle Weights
Ankle weights can be used during a strength training workout to add resistance to lower body exercises.
As the body ages, it becomes more important to decrease the risk of falls by increasing lower limb and trunk strength.
Wearing weights on the wrists generates a higher energy expenditure, which allows one to add intensity to a walk or run without having to increase speed. (Catherine T. Campaña, Pablo B Costa. 2017)
Weighted Vests
Wearing a weighted vest during workouts will create a full-body challenge.
They can be used while walking or running and automatically add more difficulty.
Another way to utilize a weighted vest is to wear it while completing a regular workout.
Whether doing HITT, strength training, etc, individuals can wear a weighted vest.
The weight should be evenly distributed to prevent any injuries or functional disorders to the lower body.
Individuals want to talk to a healthcare provider before beginning a new fitness program, and adding weights is no different, especially if there are any current or past injuries.
Is Motion Key To Healing?
References
Ohlsson, C., Gidestrand, E., Bellman, J., Larsson, C., Palsdottir, V., Hägg, D., Jansson, P. A., & Jansson, J. O. (2020). Increased weight loading reduces body weight and body fat in obese subjects – A proof of concept randomized clinical trial. EClinicalMedicine, 22, 100338. doi.org/10.1016/j.eclinm.2020.100338
Chen, L., & Yu, Y. (2020). Exercise and Osteoarthritis. Advances in experimental medicine and biology, 1228, 219–231. doi.org/10.1007/978-981-15-1792-1_15
Akatsu, H., Manabe, T., Kawade, Y., Masaki, Y., Hoshino, S., Jo, T., Kobayashi, S., Hayakawa, T., & Ohara, H. (2022). Effect of Ankle Weights as a Frailty Prevention Strategy in the Community-Dwelling Elderly: A Preliminary Report. International journal of environmental research and public health, 19(12), 7350. doi.org/10.3390/ijerph19127350
Yang, H. S., James, C. R., Atkins, L. T., Sawyer, S. F., Sizer, P. S., Jr, Kumar, N. A., & Kim, J. (2018). Effects of arm weight on gait performance in healthy subjects. Human movement science, 60, 40–47. doi.org/10.1016/j.humov.2018.05.003
Campaña, C. T., & Costa, P. B. (2017). Effects of walking with hand-held weights on energy expenditure and excess postexercise oxygen consumption. Journal of exercise rehabilitation, 13(6), 641–646. doi.org/10.12965/jer.1735100.550
Gaffney, C. J., Cunnington, J., Rattley, K., Wrench, E., Dyche, C., & Bampouras, T. M. (2022). Weighted vests in CrossFit increase physiological stress during walking and running without changes in spatiotemporal gait parameters. Ergonomics, 65(1), 147–158. doi.org/10.1080/00140139.2021.1961876
Many individuals attribute to some degree, their neck or back pain to unhealthy posture. Can knowing the causes and underlying factors help guide lifestyle adjustments and seeking medical rehabilitative treatment?
Unhealthy Posture Causes
Numerous factors can cause individuals to practice unhealthy postures regularly.
Unhealthy posture can also be brought on by an injury, illness, or genetics.
A combination of these factors is also common.
Practicing healthy posture is a form of exercise where the muscles support the skeleton in stable and efficient alignment that is present in stillness and movement.
Injury and Muscle Guarding
After an injury, muscles can spasm to protect the body and help stabilize injuries and protect against further injury.
However, movements become limited and can lead to pain symptoms.
Prolonged muscle spasms lead to weakened muscles over time.
The imbalance between muscles guarding the injury and those still operating normally can lead to posture problems.
Musculoskeletal treatment with massage, chiropractic, and physical therapy can help restore optimal functioning.
Muscle Tension and Weakness
If certain muscle groups become weak or tense, posture can be affected, and pain symptoms can develop.
Muscle weakness or tension can develop when individuals hold a prolonged position day after day or when performing routine tasks and chores in a way that places tension on the muscles or uses them in an unbalanced way.
Postural retraining and physical therapy adjustments can help strengthen the muscles and relieve pain symptoms.
Daily Habits
As individuals find ways to accommodate muscle spasms, weakness, tension, and/or imbalances, the mind and body can forget and abandon healthy posture.
The body then begins compensating using alternate, awkward, and counterproductive muscle contractions and stretching that compromise body and spinal alignment.
Use of Technology
Technology – whether sitting at a desk/workstation, using a tablet or cell phone, or working with several devices can gradually shift the body out of alignment. (Parisa Nejati, et al., 2015)
Individuals constantly looking down at their phone may develop a text neck, a condition in which the neck is held in flexion or forward tilting too long, which can lead to pain.
Mental Attitude and Stress
Individuals under stress or are experiencing stressful situations can begin to have posture problems. (Shwetha Nair et al., 2015)
Stress can contribute to over-contracting muscles, which can cause muscle tension, shallow breathing, posture problems, and pain symptoms.
Being aware of body position and correcting and adjusting posture can help to counteract stress. (Shwetha Nair et al., 2015)
Wearing down the outside or inside of the shoes faster from things like weight-bearing habits will imbalance kinetic forces that translate up the ankle, knee, hip, and lower back leading to pain symptoms in any or all of these joints.
Heredity and Genetics
Sometimes the cause is hereditary.
For example, Scheuermann’s disease is a condition in which adolescent males develop a pronounced kyphosis curve in the thoracic spine. (Nemours. KidsHealth. 2022)
Consult Injury Medical Chiropractic and Functional Medicine Clinic for an evaluation, and let us help you by developing a personalized treatment and rehabilitation program.
The Path To Healing
References
Czaprowski, D., Stoliński, Ł., Tyrakowski, M., Kozinoga, M., & Kotwicki, T. (2018). Non-structural misalignments of body posture in the sagittal plane. Scoliosis and spinal disorders, 13, 6. doi.org/10.1186/s13013-018-0151-5
Nejati, P., Lotfian, S., Moezy, A., & Nejati, M. (2015). The study of correlation between forward head posture and neck pain in Iranian office workers. International journal of occupational medicine and environmental health, 28(2), 295–303. doi.org/10.13075/ijomeh.1896.00352
Nair, S., Sagar, M., Sollers, J., 3rd, Consedine, N., & Broadbent, E. (2015). Do slumped and upright postures affect stress responses? A randomized trial. Health psychology : official journal of the Division of Health Psychology, American Psychological Association, 34(6), 632–641. doi.org/10.1037/hea0000146
Silva, A. M., de Siqueira, G. R., & da Silva, G. A. (2013). Implications of high-heeled shoes on body posture of adolescents. Revista paulista de pediatria : orgao oficial da Sociedade de Pediatria de Sao Paulo, 31(2), 265–271. doi.org/10.1590/s0103-05822013000200020
For individuals having difficulty moving or functioning normally due to injury, surgery, or illness, can a chiropractic and physical therapy team help expedite recovery?
Friction Massage
Individuals may develop scar tissue or tissue adhesions that limit normal motion after injury or surgery. A pain management team may use various treatments and modalities and may incorporate friction massage as part of a rehabilitation treatment plan. Friction massage, also known as transverse friction or cross friction massage, is a technique used to help improve scar tissue and adhesion mobility to move better and decrease the negative effects. The therapist uses their fingers to massage the scar in a direction that is at right angles to the scar line. It is a specialized technique that breaks up tissue adhesions that are limiting normal movement in the skin and underlying tissues. (Haris Begovic, et al., 2016)
Scar Tissue and Adhesions
For individuals who require surgery due to an injury or an orthopedic condition, their doctor will cut into the skin, tendons, and muscle tissue during the operation. Once sutured and healing has begun, scar tissue forms. Healthy tissue is made up of collagen that is comprised of cells that are arranged in a regular pattern. Healthy collagen is strong and can resist forces when tissues are pulled and stretched. (Paula Chaves, et al., 2017)
During the healing process after an injury, the collagen cells are laid down in a haphazard pattern and form scar tissue. The random accumulation of cells becomes tight and does not react well to tension and stretching forces. (Qing Chun, et al., 2016) The body can form scar tissue after a soft tissue injury, like a muscle or tendon strain. (Qing Chun, et al., 2016)
If a muscle or tendon gets strained the body will generate new collagen during the healing. The new collagen is laid down in a random fashion, and scar tissue or tissue adhesions can form that can limit the normal range of motion. Healthy tissue stretches and glides as the body moves. Scar tissue is rigid. At the site of the scar tissue, there can be some movement, but it is tight, less pliable, and can be painful. If scar tissue or adhesions are limiting motion, cross-friction massage can improve tissue gliding and sliding. This process is referred to as remodeling.
Massage Objectives
The objectives and goals of friction massage to adhesions or scar tissue may include:
Stimulation of nerve fibers to decrease and relieve pain.
The entire area of scar tissue or adhesion should be treated.
If the scar tissue is in a muscle, it should be relaxed.
If the scar tissue is in a tendon sheath, that tendon should be slightly stretched during the procedure.
The therapist places two or three fingers over the scar or adhesion and moves their fingers perpendicular to the scar to smooth the collagen fibers down.
The fingers and underlying tissues move together.
The massage should feel deep and uncomfortable but not painful.
There may be some pain, but should remain within the individual’s tolerance.
If the massage is too painful, less pressure may be used.
After several minutes the therapist will assess the tissue mobility.
Specific stretches may be done to elongate the scar tissue or adhesions.
At-home exercises and stretches may be prescribed to maintain flexibility.
Contraindications
There are situations where friction massage should not be used and can include: (Paula Chaves, et al., 2017)
Around an active open wound.
If there is a bacterial infection.
Areas with decreased sensation.
If calcification is present in the muscle or tendon tissue.
The therapist will explain the procedure and inform of the goals and risks associated with it.
Adhesive capsulitis in the shoulder/frozen shoulder.
Joint contracture.
Ligament tears.
Scar tissue buildup after surgery or trauma.
Friction massage is a popular technique used in physical therapy, but some research suggests it is not any more effective than other rehabilitation techniques. One study found that static stretches and exercises were more effective than massage in improving tissue length and strength in uninjured soccer players. Other studies have supported this, but individuals may find that the massage helps improve injured tissues’ movement as well. (Mohammed Ali Fakhro, et al. 2020)
The main goal of any treatment in physical therapy is to help the individual regain movement and flexibility. Friction massage, combined with targeted stretches and exercises, can help individuals expedite recovery and get back to normal.
Chiropractic Care After Accidents and Injuries
References
Begovic, H., Zhou, G. Q., Schuster, S., & Zheng, Y. P. (2016). The neuromotor effects of transverse friction massage. Manual therapy, 26, 70–76. doi.org/10.1016/j.math.2016.07.007
Chaves, P., Simões, D., Paço, M., Pinho, F., Duarte, J. A., & Ribeiro, F. (2017). Cyriax’s deep friction massage application parameters: Evidence from a cross-sectional study with physiotherapists. Musculoskeletal science & practice, 32, 92–97. doi.org/10.1016/j.msksp.2017.09.005
Chun, Q., ZhiYong, W., Fei, S., & XiQiao, W. (2016). Dynamic biological changes in fibroblasts during hypertrophic scar formation and regression. International wound journal, 13(2), 257–262. doi.org/10.1111/iwj.12283
Fakhro, M. A., Chahine, H., Srour, H., & Hijazi, K. (2020). Effect of deep transverse friction massage vs stretching on football players’ performance. World journal of orthopedics, 11(1), 47–56. doi.org/10.5312/wjo.v11.i1.47
Can individuals with low back pain find nonsurgical solutions to restore lumbar mobility and stability to the lower limbs?
Introduction
As one of the top three common problems that many young and older adults experience at some point in their lives, low back pain can have a huge impact on their routine. Back pain can often be due to normal factors like lifting heavy objects, being in a reclined position, or being physically inactive. Other times, it can be due to traumatic injuries, musculoskeletal disorders, or physical injuries. When many people are dealing with low back pain, many will often take over-the-counter medication to reduce the pain-like symptoms that they are experiencing. However, that is only a temporary solution, as the pain does come back through repetitive motions that can lead to a life of disability. To that point, many individuals, especially working adults, will have to call off work to get their lower back pain treated. This causes a socio-economic burden for many, and it can be miserable. Today’s article will examine what causes back pain and how various nonsurgical tips and tricks can reduce low back pain. We speak with certified medical providers who incorporate our patients’ information to provide multiple nonsurgical solutions to ease low back pain in many individuals. We also inform our patients of tips and tricks to reduce common back pain symptoms causing lumbar issues. We encourage our patients to ask intricated and educational questions to our associated medical providers about the pain-like symptoms they are experiencing correlating with the lower back. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.
What Causes Back Pain?
Do you feel constant aches or pains in your lower back after a long workday? Do you feel stiffness in your lower back muscles that hurts when stretched? Or are you in constant pain that you are unable to function throughout the entire day? Many of these scenarios that people are experiencing are correlated with low back pain. Since the back in the musculoskeletal system is a complicated structure consisting of bones, joints, ligaments, and muscles, it can succumb to various injuries, sprains, and aches, leading to lower back pain. Many individuals dealing with back pain are non-specific and can affect the state of the lumbar spinal discs. When many individuals have various physical activities, they will have disc abnormalities and low back pain. (Jensen et al., 1994) At the same time, many individuals will notice that a series of sequelae develop various pain-like symptoms that are taken into account and cause functional loss associated with acute or chronic lower back pain that can affect the lower limbs. (Hoy et al., 2014) Some of the other causes of low back pain can be musculoskeletal symptoms that can lead to a life of disability. (Malik et al., 2018) More often than not, many individuals dealing with lower back pain do recover; however, after a while, reoccurrence of lower back pain is common when the same repetitive motions are being performed and when people who had lower back pain in previous encounters will deal with chronic pain and disability. (Hartvigsen et al., 2018) Luckily, numerous treatments can help reduce the pain, like the effects of low back pain, help restore mobility to the lumbar spine, and stabilize the lower limbs.
Diabetic Back Pain Explained- Video
Have you been experiencing muscle stiffness and aches in your lower back that are affecting your lower limbs? Did you lift a heavy object that caused you to strain your back muscles and make it difficult to work? Or were you bending over to pick up an object or tie your shoes so your back muscles are aching? When many individuals are dealing with low back pain from these various scenarios, it can lead to a life of disability and misery when not treated right away. Since low back pain is a pervasive musculoskeletal disorder, many individuals have different diagnoses, which can make it difficult to treat. (Deyo et al., 1990) However, there are numerous ways that many people dealing with low back pain can find the relief they deserve. Many people will often seek various treatments that can reduce low back pain and help them regain their spinal mobility so they can get back to their daily routine. The video above explains how back pain can be associated with autoimmune disorders like diabetes and how various treatments can help reduce pain-like symptoms.
Nonsurgical Tips & Tricks To Reduce Low Back Pain
When it comes to reducing and treating low back pain, many individuals will begin to seek treatment to reduce their low back pain. Many will often go to nonsurgical treatments since they are cost-effective and can be combined with other therapies to relieve musculoskeletal pain. Nonsurgical treatments can range from spinal decompression and chiropractic care to spinal manipulation. (Chou et al., 2017) When many people are finding relief for their lower back pain, some tips and tricks that many people can do to prevent it from flaring up include:
Maintaining a healthy weight and diet
Slowly incorporating exercises
Avoid prolonging activity
Stretch
Sleep on a medium-firm mattress
Continue nonsurgical treatments to reduce the chances of low back pain returning
Maintain good posture
With these tips and tricks, many individuals will begin to notice their lower back pain reducing and promote healthy lifestyle choices.
References
Chou, R., Deyo, R., Friedly, J., Skelly, A., Hashimoto, R., Weimer, M., Fu, R., Dana, T., Kraegel, P., Griffin, J., Grusing, S., & Brodt, E. D. (2017). Nonpharmacologic Therapies for Low Back Pain: A Systematic Review for an American College of Physicians Clinical Practice Guideline. Ann Intern Med, 166(7), 493-505. doi.org/10.7326/M16-2459
Deyo, R. A., Cherkin, D., & Conrad, D. (1990). The Back Pain Outcome Assessment Team. Health Serv Res, 25(5), 733-737. www.ncbi.nlm.nih.gov/pubmed/2147670
Hartvigsen, J., Hancock, M. J., Kongsted, A., Louw, Q., Ferreira, M. L., Genevay, S., Hoy, D., Karppinen, J., Pransky, G., Sieper, J., Smeets, R. J., Underwood, M., & Lancet Low Back Pain Series Working, G. (2018). What low back pain is and why we need to pay attention. Lancet, 391(10137), 2356-2367. doi.org/10.1016/S0140-6736(18)30480-X
Hoy, D., March, L., Brooks, P., Blyth, F., Woolf, A., Bain, C., Williams, G., Smith, E., Vos, T., Barendregt, J., Murray, C., Burstein, R., & Buchbinder, R. (2014). The global burden of low back pain: estimates from the Global Burden of Disease 2010 study. Ann Rheum Dis, 73(6), 968-974. doi.org/10.1136/annrheumdis-2013-204428
Jensen, M. C., Brant-Zawadzki, M. N., Obuchowski, N., Modic, M. T., Malkasian, D., & Ross, J. S. (1994). Magnetic Resonance Imaging of the Lumbar Spine in People without Back Pain. New England Journal of Medicine, 331(2), 69-73. doi.org/10.1056/nejm199407143310201
Malik, K. M., Beckerly, R., & Imani, F. (2018). Musculoskeletal Disorders a Universal Source of Pain and Disability Misunderstood and Mismanaged: A Critical Analysis Based on the U.S. Model of Care. Anesth Pain Med, 8(6), e85532. doi.org/10.5812/aapm.85532
For individuals trying to build muscle but are not seeing results, can knowing factors like what foods to eat, how to work out, and genetics help achieve meaningful muscle gains?
Muscle Growth Nutritional Mistakes
Muscle growth is an important element of overall fitness and health. Individuals can make nutritional mistakes like not eating enough protein or carbohydrates and not properly hydrating themselves which can prevent them from gaining muscle. Factors that contribute to muscle building, include:
Nutrition
Genetics
Training
Individuals who want to increase muscle mass more efficiently can rework these issues to maintain consistency and commitment to exercise and nutrition. Benefits include:
Building muscle helps strengthen bones
Improves balance
Decreases the risk of cardiovascular disease and diabetes.
Experts point out some common mistakes that can hinder muscle growth, like not eating enough protein, not consuming enough calories, overtraining, or practicing improper form and technique. As everybody is different there is no one-size-fits-all approach to building muscle or hypertrophy. These include:
Genetics
An individual’s genes contribute to how easy or difficult it can be to build muscle.
Some individuals have a higher proportion of fast-twitch muscle fibers, which increases growth potential.
The natural distribution of muscle and body fat also varies and can affect the rate and location of muscle growth.
There are also differences in individual recovery capabilities that can influence the frequency and intensity of training sessions.
Nutrition
Nutrition matters when trying to build muscle. Individuals need to eat enough protein for muscle repair and growth.
Individuals may need to consume more calories than they burn to create energy stores.
At the same time, individuals need to consume enough carbohydrates and healthy fats to fuel workouts and recovery.
Training
Gaining muscle requires regular resistance or strength training exercises.
These exercises cause micro tears in muscle fibers, which then repair and grow back stronger and larger.
Effective resistance training includes – consistency, intensity, recovery, and progressive overload.
Progressive overload means gradually increasing the weight, frequency, or number of repetitions in an exercise routine to challenge the muscles.
Muscle Strength for Healthy Aging
Research shows that performing exercises that build muscle mass can slow age-related cognitive decline and decrease the risk of neurodegenerative diseases like Alzheimer’s disease and dementia. (Joseph Michael Northey, et al., 2018)
Muscle-building exercise can also improve heart health and lower the risk of cardiovascular diseases. (Johns Hopkins Medicine. 2023)
Nutritional Mistakes
When trying to gain muscle, challenges can affect progress. Some of the most common mistakes that can delay or set back muscle growth and recommendations include.
Not Enough Protein
Eating protein like lean meats, dairy products, and seafood, is crucial for muscle repair and growth.
Not consuming enough protein makes the body unable to grow muscles, and you’ll see suboptimal improvements.
Get enough protein from various sources like beef, lamb, chicken, turkey, fish, eggs, dairy, legumes, and plant-based proteins.
However, there is a limit to how much protein the body can use effectively at one time for muscle protein synthesis.
It is recommended to distribute protein intake evenly throughout the day, aiming for about 20 to 30 grams of high-quality protein in each meal.
If the body is in a caloric deficit, the ability to grow muscle is limited.
Insufficient calorie intake can create energy deficits, making the body use muscle for energy instead of growing.
To fix this, individuals need to consume more calories than calories burned.
It can be helpful to track calorie intake with an application to make adjustments as needed.
Individuals having trouble increasing their calorie intake or there are questions about what the body needs, consult with a registered dietitian or nutritionist.
Not Enough Carbs
Carbohydrates are the body’s main energy source during high-intensity workouts.
Not consuming enough can lead to decreased performance and slower recovery.
Recommendations include consuming a variety of whole grains and minimally processed carbohydrates, such as brown rice, potatoes, sweet potatoes, oats, and quinoa.
For individuals doing regular, moderate-to-intense training, carbohydrate recommendations can range from 3 to 7 grams per kilogram of body weight per day.
For individuals doing endurance or intense frequency training routines may need to increase this range.
Not Hydrating Enough
Water is necessary for all bodily functions, including muscle contraction and repair.
For individuals who are not sure how much water they need? Recommendations include using half of an individual’s body weight as a starting point to figure out how many ounces to drink per day.
For example, individuals who weigh 140 pounds can set a baseline hydration goal of 70 ounces of water/8 cups per day which can be adjusted according to activities.
Water Intake Recommendations
The recommended total fluid intake from food and drink varies by age and sex. The general recommendations are around:
11.5 cups per day for women
15.5 cups for adult men
For just water, women need around 9 cups of fluid per day, and men need around 13 cups to replace fluids that are lost throughout the day.
However, the exact amount of water needed to stay properly hydrated also depends on an individual’s activity level and overall health. (Academy of Nutrition and Dietetics. 2022)
To prevent dehydration, sip water consistently throughout the day, especially before, during, and after workouts.
Foods with a high water content like certain fruits can help achieve daily hydration goals.
Not Enough Healthy Fats
Not consuming enough healthy fats can cause the body to not be able to produce enough hormones that support muscle growth.
Relying on supplements instead of getting nutrients from whole foods can also lead to nutritional deficiencies and imbalances.
Recommendations are to add more healthy fats, like avocados, nuts, seeds, fatty fish, and olive oil.
Forgetting Post-Workout Nutrition
After working out, the body is ready to absorb nutrients and start the process of muscle repair and growth.
The body needs nutrients to activate the recovery post-exercise
When the body lacks nutrition after a workout it can slow muscle growth and cause fatigue.
Recommendations are to pack a balance of protein and carbohydrates to refuel right after a workout.
Training Mistakes
Undertraining or performing low-intensity workouts can also slow down muscle growth.
Individuals who are not overloading their muscles – for example, using weights that are too light – will not break them down so they can grow bigger and stronger.
A lack of microdamage means muscle growth will be slower.
Muscle overload also requires rest.
Recommendations are to take at least one day of rest per week and avoid strength training in the same muscle group two days in a row.
When creating a lifting plan, be sure to include compound exercises like squats, deadlifts, and bench presses.
These exercises work with multiple muscle groups and are recommended for building strength and muscle.
A training routine should include a variety of compound movements, like lunges, split squats, leg presses, pull-downs, upright rows, and push-ups.
If unsure of which compound exercises to include, consult a personal trainer, physical therapist, or sports chiropractor.
Northey, J. M., Cherbuin, N., Pumpa, K. L., Smee, D. J., & Rattray, B. (2018). Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. British journal of sports medicine, 52(3), 154–160. doi.org/10.1136/bjsports-2016-096587
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