Are there benefits to back cracking, risks, and how can it be done safely?
Back Cracking
Back cracking is intentionally applying pressure or twisting movements, producing a popping or cracking sound in the spine. Back cracking involves stretching or extending the spine. In most cases, it is considered safe when done gently as it can provide temporary relief from back pain and stiffness by:
Stretching the ligaments and muscles around the spine
Releasing gas bubbles that may be causing pressure
Improving joint mobility
Mechanism of Action
Cracking your back creates small gas bubbles in the synovial fluid (the lubricating fluid in the joints).
These bubbles form when the pressure in the joints is suddenly released, causing a popping or cracking sound.
It is generally safe, but there are certain conditions under which individuals should avoid cracking their backs.
Popping Sound
Research has used a new type of magnetic resonance imaging (MRI), cine MRI, to study the noise source. Cine MRI produces moving images.
This study using this MRI found that the formation of bubbles makes a popping sound.
The popping sound does not come from the popping of bubbles in the synovial fluid, as previously believed. (Kawchuk G. N. et al., 2015)
When someone cracks their back, the force pulls the bones of the joint apart, causing the pressure within the joint to drop and form a bubble, which eventually dissipates. (Kawchuk G. N. et al., 2015)
Crepitus
Crepitus is the medical term for cracking or popping noise from joints.
It is not a condition or disease but can be a symptom of one.
Other terms include clicking or crunching.
Is It Safe To Perform Daily?
Back cracking once a day is generally considered safe. But if it causes pain or swelling, then stop and contact a healthcare provider. If someone feels the need to crack their back more throughout the day, it could be a sign that they need to see a professional chiropractic healthcare provider. (AICA Orthopedics, 2022) Individuals may crack their backs to address certain conditions or to relieve various discomfort symptoms that can include: (National Center for Complementary and Integrative Health, 2025)
Headache
Neck pain
Lower back pain
Sciatica
Individuals may often experience mild side effects like headache, stiffness, or pain. These side effects tend to resolve within a day. Though back cracking can provide temporary relief for some conditions, some serious side effects like neurological problems or strokes have been reported. (National Center for Complementary and Integrative Health, 2025)
Rotate the upper body to the right side and press against the right knee with the left elbow.
Hold the stretch for 30 seconds and come back to the center.
Repeat on the other side.
Knee to Chest
Lie flat on the ground.
Lift one leg and bring the knee to the chest, pulling the knee in with your hands.
Hold for five seconds.
Repeat with the other leg.
Several back-cracking assistive devices, such as poles and wheels, are available. Talk to a healthcare provider to determine the right type and ensure it is safe for you and your condition or injury.
Individuals Who Should Avoid Back Cracking
Back cracking can cause additional stress or damage to the joints in those with back injuries or other conditions. Individuals with these conditions should avoid back cracking (AICA Orthopedics, 2022)
Numbness or tingling of the arms or legs.
Osteoporosis
Spinal cancer
Spinal abnormalities
Individuals who have a high stroke risk.
A Professional Back Adjustment
A chiropractor is a healthcare provider who specializes in spine and spinal adjustments. They adjust the spine and other areas of the body to correct misalignment problems, reduce and relieve pain, and allow the body to recover independently. (National Library of Medicine. MedlinePlus, 2023) The chiropractor will take a health history to learn about previous injuries and conditions. Then, they will evaluate the patient and determine the best course of action. Although a chiropractor performs spinal adjustments, they may also incorporate other treatments, including: (National Library of Medicine. MedlinePlus, 2023)
Injury Medical Chiropractic & Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Chiropractic Secrets
References
Kawchuk, G. N., Fryer, J., Jaremko, J. L., Zeng, H., Rowe, L., & Thompson, R. (2015). Real-time visualization of joint cavitation. PloS one, 10(4), e0119470. doi.org/10.1371/journal.pone.0119470
Can walking backward on a treadmill aid in treating conditions and injuries, improving strength, gait, and mobility in the lower extremities and knee, hip, and ankle range of motion (ROM)?
Walking Backward On A Treadmill
Walking backward is often used in physical therapy to treat multiple conditions and injuries and help improve strength, gait, balance, and mobility in the lower extremities. It is also used to improve knee, hip, and ankle range of motion and lower back pain and burn calories.
The Difference Backward vs. Forward
The difference from forward walking is that certain motions are normal gait characteristics.
First, the leg swings through the air, and the heel lands on the ground.
Then, the straight knee bends slightly as you roll from heel to toe.
As this occurs, the opposite leg rolls from the toes and up into the air.
This heel-to-toe motion repeats, and normal walking takes place.
Reverse walking creates the opposite gait process.
The leg swings through the air and reaches backward with a bent knee.
The toes contact the ground, and the bent knee straightens as you roll from toe to heel.
Then, the heel leaves the ground with the knee straight, repeating the process.
Reverse walking can help increase knee extension range of motion. (Zhang M. et al., 2022)
Individuals with knee injuries, surgeries, or arthritis may lose their knee extension or the knee’s ability to straighten.
The bent knee straightens fully when walking backward, moving from the toes onto the heel.
This helps to improve the range of motion into knee extension.
Quadriceps Function
Reverse walking can improve the function of the quadriceps muscles in the upper thighs. (Alghadir A. H. et al., 2019)
The quads are active when straightening the knee.
Exercises like quad sets, short arc quads, and straight leg raises increase quad strength.
Hamstring Flexibility
The hamstrings are located in the back of the upper thighs and work to bend the knees and extend the hips.
For individuals with tight hamstrings, a therapist may have you walk backward on the treadmill to improve the flexibility of the muscle group. (BBC, 2023)
When walking backward, the hamstring contracts to bend the knee as it swings through the air.
Then, the hamstring is stretched from the toe to heel movement, and the knee straightens.
Walking backward can help reset one’s gait and improve one’s ability to walk forward.
A study on stroke patients found that backward walking training was superior to standing balance training for improving balance and walking speed. (Rose, D. K. et al., 2018)
Burns Calories
Backward walking has been found to burn more calories than forward walking.
As a result, it improves heart and lung health better.
Conditions That Benefit
Individuals with a lower extremity impairment that results in loss of normal walking mobility may benefit from reverse walking. Common conditions that may help include: (BBC, 2023) (DelMastro H. M. et al., 2023)
Hamstring strain
Sciatica with tightness in hamstrings
Hip, knee or ankle surgery
Lower extremity fracture
Cerebral palsy
Multiple sclerosis
Parkinson’s disease
Stroke
A physical therapist will decide if an individual’s condition warrants reverse walking as part of a rehabilitation program.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Control Foot Motion and Posture
References
Cha, H. G., Kim, T. H., & Kim, M. K. (2016). Therapeutic efficacy of walking backward and forward on a slope in normal adults. Journal of Physical Therapy Science, 28(6), 1901–1903. doi.org/10.1589/jpts.28.1901
Zhang, M., Pang, J., Lu, J., Kang, M., Chen, B., Jones, R. K., Zhan, H., & Liu, A. (2022). The Immediate Effect of Backward Walking on External Knee Adduction Moment in Healthy Individuals. Journal of Healthcare Engineering, 2022, 4232990. doi.org/10.1155/2022/4232990
Alghadir, A. H., Anwer, S., Sarkar, B., Paul, A. K., & Anwar, D. (2019). Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoarthritis: a randomized controlled trial (retro-walking trial). BMC musculoskeletal disorders, 20(1), 159. doi.org/10.1186/s12891-019-2537-9
Balasukumaran, T., Olivier, B., & Ntsiea, M. V. (2019). The effectiveness of backward walking as a treatment for people with gait impairments: a systematic review and meta-analysis. Clinical Rehabilitation, 33(2), 171–182. doi.org/10.1177/0269215518801430
Rose, D. K., DeMark, L., Fox, E. J., Clark, D. J., & Wludyka, P. (2018). A Backward Walking Training Program to Improve Balance and Mobility in Acute Stroke: A Pilot Randomized Controlled Trial. Journal of Neurologic Physical Therapy: JNPT, 42(1), 12–21. doi.org/10.1097/NPT.0000000000000210
Thomas, K. S., Hammond, M., & Magal, M. (2018). Graded forward and backward walking at a matched intensity on cardiorespiratory responses and postural control. Gait & posture, 65, 20–25. doi.org/10.1016/j.gaitpost.2018.06.168
DelMastro, H. M., Ruiz, J. A., Simaitis, L. B., Gromisch, E. S., Neto, L. O., Cohen, E. T., Wong, E., Krug, R. J., & Lo, A. C. (2023). Effect of Backward and Forward Walking on Lower Limb Strength, Balance, and Gait in Multiple Sclerosis: A Randomized Feasibility Trial. International journal of MS care, 25(2), 45–50. doi.org/10.7224/1537-2073.2022-010
Looking for GI disorder treatment? Learn about the latest strategies and methods to manage your condition effectively.
What Are GI Disorders?
How often does a huge lunch leave you feeling bloated? Have you ever had gastrointestinal inflammation or constipation? Or do you have muscles and joints that are stiff? Environmental variables may disrupt the gastrointestinal system and produce several overlapping risk profiles in the body by extending their effect onto the musculoskeletal system. This can result in pain-like sensations that often resemble musculoskeletal illnesses, although many individuals are unaware of this. Depending on their severity, gastrointestinal (GI) problems are often frequent and may be difficult to treat, with major medical and social repercussions. In 2018, Malone et al. Gastric reflux disease (GERD), small intestinal bacterial overgrowth (SIBO), and irritable bowel syndrome (IBS) are a few prevalent GI disorders. In the musculoskeletal system, GI issues may be a contributing factor to persistent discomfort, inflexible joints, and muscular dysfunction. Understanding the relationship between the stomach and the musculoskeletal system helps many people find practical, non-surgical solutions that may alleviate pain and enhance their quality of life.
How GI Disorders Affect The Gut & Musculoskeletal System
Many individuals question how environmental variables might impact their muscles and intestines, and they play a significant role in the development of GI illnesses. One environmental component that might have an impact on the muscles and intestines is stress. A person’s physical and mental health may be impacted by stress, which can alter how the gut bacteria react and result in gastrointestinal diseases. In 2011, Konturek et al.
Inflammation & Systemic Effects
When GI illnesses begin to impact the body, they lead to inflammation and adhere to the afflicted region, resulting in problems with the stomach. When the gut system is affected by inflammation, it may cause low-grade inflammation, compromise the integrity of the gut barrier, and interfere with normal food and nutrient digestion. In 2024, Cassini et al. This may result in inflammatory chronic gastrointestinal disorders such as ulcerative colitis or Crohn’s disease. This may then cause cytokines and inflammatory mediators to be released into the bloodstream, which can lead to systemic inflammation in the musculoskeletal system, resulting in symptoms including tiredness, joint stiffness, and muscle soreness.
Nutrient Malabsorption & Deficiencies
Chronic diarrhea, IBD, and celiac disease may all affect how nutrients are absorbed, resulting in vitamin and mineral deficiencies that can cause joint pain, weakness, and cramping in the muscles that are often confused with fibromyalgia or arthritis.
Gut Dysbiosis & The Nervous System
The neurological system and the digestive system, often referred to as the “second brain,” have a special interaction. Dysbiosis, or an imbalance in gut bacteria, may lead to the development of a leaky gut since the gut contains trillions of bacteria and aids in the transportation of nutrients from meals to other bodies. Toxins may enter the circulation and set off the immune system as a result. This results in systemic inflammation and musculoskeletal pain, which impacts the quality of life and pain of the musculoskeletal system from the stomach. (Casini and others, 2024) In addition, the gut-brain axis regulates muscular contraction and pain perception.
Visceral-Somatic Reflexes & Referred Pain
Referred pain patterns, in which the musculoskeletal system experiences visceral discomfort, may be caused by GI problems. Visceral pain hypersensitivity manifests as persistent stomach pain or discomfort (Farmer & Aziz, 2009). For instance, IBS might result in lower back and pelvic pain because of visceral-somatic responses, but GERD can produce chest and upper back pain.
Fighting Inflammation Naturally: Video
Functional & Nonsurgical Approaches To Reduce GI Pain
The following non-surgical, evidence-based methods may be used to treat musculoskeletal and intestinal discomfort:
Dietary Modifications
A nutritious diet is a good place to start when making little adjustments to enhance gut health. A balanced diet may help the body develop, mend, and produce energy. It can also influence and control a number of vital bodily processes, including hormones in the gastrointestinal tract. El-Salhy, 2019. By avoiding trigger meals that result in overlapping pain sensations, including foods high in omega-3s and polyphenols may help lessen the inflammatory effects from the stomach. GI issues may be treated using the following diets:
Elimination and Anti-Inflammatory Diet
Diet of FODMAP.
Pro-& Prebiotics
Probiotics and prebiotics may aid in the restoration and balancing of the gut flora in terms of gut health. Prebiotics use foods high in fiber to nourish the good bacteria in the stomach and promote gut health, while probiotics include good bacteria that help balance the gut microbiota and lower inflammation. By combining these two, intestinal inflammation may be avoided by reestablishing the dynamic equilibrium between the host defense systems and microbiota in the intestinal mucosa. (Dhaneshwar & Roy, 2023)
Stress Management
Reducing environmental stresses that lead to gastrointestinal illnesses and musculoskeletal discomfort also helps the body relax and ease tight muscles. Among the methods individuals may use are:
Meditation and Mindfulness: Progressive muscular relaxation, yoga, and deep breathing may all help people feel less discomfort and less sensitive to their stomachs.
Cognitive behavioral therapy, or CBT, may help enhance pain tolerance and manage GI symptoms brought on by stress.
Manual Therapies
GI conditions linked to musculoskeletal discomfort may be reduced using manual therapy. In order to assist strengthen and stretch weak muscle groups and lessen the body’s inflammatory effects, massage therapists, physical therapists, and chiropractors may use a variety of treatments. Among these treatments are:
Osteopathic Manipulative Therapy (OMT): Enhances gastrointestinal motility and relieves referred pain.
Visceral manipulation is a manual treatment that eases musculoskeletal tension and improves digestion by releasing abdominal limitations.
Massage therapy may ease back and abdominal muscular tension and lessen gastrointestinal symptoms associated with stress.
Acupuncture
By activating the autonomic nervous system, acupuncture has been shown to enhance stomach motility and lessen discomfort associated with IBS. To alleviate a patient, acupuncturists insert tiny, thin needles into different bodily acupoints. Neuromodulation, intestinal barrier restoration, and gut microbiota adjustment are all part of acupuncture. (Li and others, 2023)
Conclusion
The musculoskeletal system and gastrointestinal illnesses interact in a unique way because their risk profiles overlap and correlate. Treatments to lessen GI issues may be more successful when this relationship is understood. Functional, non-surgical methods including movement-based treatments, manual therapies, stress management, gut microbiota maintenance, and dietary modifications may provide comprehensive relief from GI-related musculoskeletal pain. These little adjustments to a person’s daily schedule, such as regular exercise or a balanced diet, may help address the underlying cause of dysfunction and provide long-lasting relief and enhanced wellbeing.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of the effects of GI disorders on not only the gut system but also the musculoskeletal system. While asking important questions to our associated medical providers, we advise patients to implement small changes like physical activities and small dietary changes to their diet to reduce the chances of GI disorders from returning. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
References
Casini, I., Massai, L., Solomita, E., Ortenzi, K., Pieretti, S., & Aloisi, A. M. (2024). Gastrointestinal Conditions Affect Chronic Pain and Quality of Life in Women. Int J Environ Res Public Health, 21(11). doi.org/10.3390/ijerph21111435
El-Salhy, M. (2019). Nutritional Management of Gastrointestinal Diseases and Disorders. Nutrients, 11(12). doi.org/10.3390/nu11123013
Farmer, A. D., & Aziz, Q. (2009). Visceral pain hypersensitivity in functional gastrointestinal disorders. Br Med Bull, 91, 123-136. doi.org/10.1093/bmb/ldp026
Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol, 62(6), 591-599. www.ncbi.nlm.nih.gov/pubmed/22314561
Li, X., Liu, S., Liu, H., & Zhu, J. J. (2023). Acupuncture for gastrointestinal diseases. Anat Rec (Hoboken), 306(12), 2997-3005. doi.org/10.1002/ar.24871
Malone, M., Waheed, A., & Samiullah, S. (2018). Functional Gastrointestinal Disorders: Functional Lower Gastrointestinal Disorders in Adults. FP Essent, 466, 21-28. www.ncbi.nlm.nih.gov/pubmed/29528206
Roy, S., & Dhaneshwar, S. (2023). Role of prebiotics, probiotics, and synbiotics in management of inflammatory bowel disease: Current perspectives. World J Gastroenterol, 29(14), 2078-2100. doi.org/10.3748/wjg.v29.i14.2078
Can converting a bicycle into a stationary bike be a way for individuals to exercise more while still enjoying cycling?
Bicycle Stationary Conversion
Is your bike collecting dust in the garage? Do you miss riding, but the weather or temperatures keep you indoors? Why not quickly and painlessly turn your bike into a stationary bike? An indoor stationary bike is a great way to maintain physical activity while avoiding inclement weather and outdoor elements. Plus, bicycle stationary conversion in your home, office, or garage is quick and straightforward. A bike trainer or roller is needed to convert a bicycle into a stationary bike. The bike is mounted onto the trainer stand, and its rear axle is replaced with a special axle provided with the trainer kit to secure it and hold the wheel in place while allowing you to pedal, creating resistance for indoor cycling.
Cycling
Bicycle stationary conversion isn’t only for die-hard cyclists. Research shows indoor cycling is a great way to stay healthy and consistent with your workouts. One study showed that indoor cycling improves aerobic capacity, blood pressure, lipid profile, and body composition. (Chavarrias, M. et al., 2019)
Stationary Bikes Types
For those who don’t have the space or know that they won’t regularly use a stationary bike, indoor bike trainers and rollers can provide convenient, economical, and compact options. Whether individuals want to exercise more, maintain a riding schedule, or train for an event, trainers and rollers can be highly effective tools for any cyclist. However, choosing between a bike trainer and rollers varies depending on the pros and cons. Selecting the right equipment depends on several factors, including:
Personal needs
Space – indoor or garage.
Cycling experience
Most cyclists, even hobbyists, prefer indoor cycling bikes over traditional stationary bikes because they are riding a real bicycle, including the positioning and pedaling, compared to upright, air, or recumbent bikes.
Trainer
A bike trainer is a stand that lets an individual ride a regular bicycle while stationary. Cyclists often use it to warm up before races, and it comes in handy when weather conditions or time constraints prevent riding outdoors. Most trainer stands can accommodate bicycles. Trainers are suitable for beginners and professional riders. There are two types of indoor bike trainers.
Direct-drive
Direct-drive trainers attach to the bike’s rear dropouts, replacing the wheel and providing a direct connection to the resistance unit.
These can cost more, but they’re worth the investment because they’re more accurate and deliver the highest resistance levels.
Friction
A small roller is installed against the rear wheel with friction trainers, which use magnetic or fluid resistance.
These are typically lighter and easier to transport than direct-drive trainers but are less accurate and provide less resistance.
Rollers
Rollers are the most basic type of indoor stationary bike but may not be the best option for individuals new to indoor cycling. This is because it requires advanced cycling techniques, such as balancing and keeping the front tire straight while riding. The cycle is on rollers instead of being fixed, allowing the resistance to range from zero to the equivalent of a direct-drive trainer. Rollers help refine pedaling technique and improve cycling form because you balance and stabilize while riding.
Conversion – What Is Needed
The most important equipment needed to convert the cycle is a bike stand, which will be the foundation of the stationary bike setup. (Bike To Work Day, 2025) There are two-piece stands and one-piece stands. (Bike To Work Day, 2025) Tools like an Allen wrench may be needed. Various bike trainer kits contain all the parts needed for this conversion, but extra standard tools may be required to remove the back wheel and replace the axle.
Choose the right trainer: Consider your bike type, desired resistance levels, and budget.
Install the trainer: Follow the manufacturer’s instructions to position and secure the trainer properly.
Mount the bike: Remove the rear wheel quick release, insert the trainer’s axle, and tighten it securely.
Adjust resistance: Most trainers have a knob or lever to control the difficulty level.
If you are uncertain whether your bike stand is set up correctly or having issues with the installation, contact a professional bike mechanic. They can help get the stationary bike up and running properly.
Considerations
Tire wear: Using a dedicated trainer tire for the rear wheel can minimize wear and tear.
Noise level: Some trainers can be noisy, especially wheel-on types.
Stability: Ensure the bike is properly secured on the trainer and your training area is stable.
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. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Body In Balance: Chiropractic, Fitness, and Nutrition
References
Chavarrias, M., Carlos-Vivas, J., Collado-Mateo, D., & Pérez-Gómez, J. (2019). Health Benefits of Indoor Cycling: A Systematic Review. Medicina (Kaunas, Lithuania), 55(8), 452. doi.org/10.3390/medicina55080452
Can bone broth help individuals with gut issues or chronic conditions like inflammatory bowel disorder?
Bone Broth Health
Bone broth is a nutrient-rich beverage made by simmering animal bones, typically from beef, chicken, or fish, in water for an extended period (24-72 hours). It can be used as a beverage or as a base for soups, stews, and sauces.
Process
Bones are roasted or boiled to release flavor.
Bones are placed in a pot with water, vegetables (such as onions, carrots, and celery), herbs (such as parsley and thyme), and spices.
The mixture is simmered over low heat for a long time, allowing the bones to release their nutrients and collagen.
The broth is strained to remove the bones and solids.
Nutrients
Bone broth is a healthy source of:
Collagen
A protein that supports skin, hair, and joint health.
Minerals
Including calcium, magnesium, phosphorus, and silicon.
Amino acids
Essential for building and repairing tissues.
Bone Broth Health Benefits
While there is limited research on the health benefits, the nutrients in bone broth can be beneficial for:
Joint health
Bone density
Digestion
Gut health
Muscle growth and recovery
Hydration
Reduce inflammation
Improve skin elasticity and appearance
Boost immune system
While research on bone broth’s benefits is still limited, it’s a nutritious and hydrating beverage that supports gut health and recovery after a tough workout. It can be drunk on its own or used in cooking. Bone broth is a delicious way to replenish electrolytes and stay hydrated, whether recovering from a flare-up or an intense workout. It is especially helpful for those dealing with gut issues or chronic conditions like inflammatory bowel disorder.
Nutrient-Rich
Bone broth is rich in minerals, including calcium, magnesium, potassium, phosphorus, and iodine.
Joint Health
Collagen is the main source of protein found in bones, tendons, and ligaments.
Research suggests that collagen may support joint health, protect the tissues in joints, and improve symptoms of osteoarthritis. (Martínez-Puig D. et al., 2023)
Anti-Inflammatory
Bone broth contains glycine and arginine, amino acids with anti-inflammatory properties.
Incorporating bone broth into one’s diet can help meet protein goals.
One cup of bone broth contains four to 20 grams of protein.
Digestion and Gut Health
Colostrum is the first milk produced after giving birth, and some research suggests this may offer immune-boosting benefits and gut repair, but more research is needed. (Playford R. J., & Weiser M. J. 2021)
Bone broth contains glutamine, an amino acid that can reduce inflammation in the gut, strengthen the gut lining, and maintain a healthy microbiome.
Many bone broths are high in sodium and may not be suitable for individuals on low-sodium diets. It is recommended that individuals consume less than 2,300 milligrams of sodium per day to support a healthy heart and reduce the risk of high blood pressure, look for other sources of sodium, and incorporate bone broth accordingly. (American Heart Association, 2024) Also, because of the polysaccharides that may leach from the cartilage and the garlic and onions usually present in the bone broth, it’s not suitable for those with a digestive disorder like small intestinal bacterial overgrowth (SIBO) or individuals following a low-FODMAP diet.
What To Look For
Quality
When possible, choose a bone broth that’s grass-fed and organic.
Quality matters because the process of simmering the bones with water pulls all the nutrients, collagen, and protein into the broth.
Starting with the highest quality ingredients ensures it will be as nutritious as possible.
Type
Various types include chicken, beef, turkey, and bison varieties.
Packaging
Bone broth comes in various packaging, including shelf-stable, frozen, or fresh.
When selecting, consider how often it is used, how much is needed, and storage space.
For individuals who drink bone broth daily, buying it in bulk and storing it in the pantry or freezer may be more budget-friendly.
Consistency
Generally, bone broth is a thick, slightly viscous beverage.
Individuals who prefer a thinner liquid should try a shelf-stable broth, which is usually less gelatinous than frozen bone broths.
Powdered bone broth is also a great option for those who prefer a lighter beverage.
Individuals can choose a low-sodium bone broth to limit sodium intake.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Reducing Inflammation In The Body
References
Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients, 15(6), 1332. doi.org/10.3390/nu15061332
Chen, S., Kim, W., Henning, S. M., Carpenter, C. L., & Li, Z. (2010). Arginine and antioxidant supplement on performance in elderly male cyclists: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 7, 13. doi.org/10.1186/1550-2783-7-13
Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative medicine and cellular longevity, 2017, 1716701. doi.org/10.1155/2017/1716701
Playford, R. J., & Weiser, M. J. (2021). Bovine Colostrum: Its Constituents and Uses. Nutrients, 13(1), 265. doi.org/10.3390/nu13010265
Wang, B., Wu, G., Zhou, Z., Dai, Z., Sun, Y., Ji, Y., Li, W., Wang, W., Liu, C., Han, F., & Wu, Z. (2015). Glutamine and intestinal barrier function. Amino acids, 47(10), 2143–2154. doi.org/10.1007/s00726-014-1773-4
Nagahama, K., Nishio, H., Yamato, M., & Takeuchi, K. (2012). Orally administered L-arginine and glycine are highly effective against acid reflux esophagitis in rats. Medical science monitor: international medical journal of experimental and clinical research, 18(1), BR9–BR15. doi.org/10.12659/msm.882190
Learn about kyphosis, its causes and symptoms, and treatment approaches to alleviate discomfort and improve posture.
What Is Kyphosis?
How frequently have you seen that after spending too much time sitting down, your posture has become more hunched? Do you have neck and shoulder strains that are momentarily relieved by stretching? Or do you experience shoulder and back discomfort and tension as a result of bad posture? Frequently, people have experienced musculoskeletal problems that may impact the neck, shoulders, and back—the three most frequent parts of the body. A spinal disorder called kyphosis may result from prolonged hunching. An increase in the forward curve of the spine that affects the thoracic location is known as kyphosis, and it may be brought on by degenerative alterations in the intervertebral discs. (Lam & Mukhdomi, 2025) The development of a hunchback or rounded upper back is a symptom of kyphosis that may impact posture and general musculoskeletal health. Depending on how severe the kyphosis is, the symptoms might vary from severe stiffness and pain to trouble breathing. Finding different treatment choices for this spinal ailment may also be made easier for many people by having a better grasp of the environmental variables that contribute to its development and the symptoms that are connected with it.
Environmental Factors Contributing to Kyphosis
Kyphosis may occur as a result of many environmental factors. This is because a lot of individuals engage in physically demanding activities that put a lot of strain on the spine. On the other hand, kyphosis may occur as a result of the spine’s gradual aging process. Among the environmental elements that cause kyphosis are:
Bad Posture
Living a Sedentary Lifestyle
Overweight Items & Inappropriate Lifting
Osteoporosis
Conditions & Injuries of the Spine
Kyphosis Symptoms & Its Effects on the Musculoskeletal System
Because it may impact both the cervical and thoracic regions of the spine, kyphosis can result in a number of musculoskeletal issues.When kyphosis begins to damage the cervical region, it may result in referred neck pain, which puts more pressure on the soft tissues in the back. This forces the head to cope with a mechanical imbalance, which puts strain on the muscles and creates weariness. (Ogura and others, 2021) At the same time, when kyphosis begins to impact the thoracic spine, other risk factors include poor bone density and dysfunction in the lower extremities in older persons, which may restrict movement. (Lorbergs and others, 2017). Other musculoskeletal problems linked to kyphosis include:
Stiffness & Pain in the Upper Back
Minimal Flexibility & Mobility
Referred pain
Weakness and Muscle Fatigue
Digestive & Breathing Problems
Understanding Long-Lasting Injuries- Video
Treatment Approaches For Kyphosis
If the spinal curvature has become much worse, many people have chosen to undergo surgery to manage the symptoms of kyphosis. Nonetheless, a lot of individuals have chosen nonsurgical treatments since they are less expensive and noninvasive. In order to improve a person’s posture and lessen the difficulties associated with kyphosis, nonsurgical therapies may take many different forms. (Jenkins et al., 2021) When individuals begin using nonsurgical methods to lessen cervical kyphosis, their mobility and postural control will significantly improve. (Oakley and others, 2024)
Chiropractic Care & More
For those with kyphosis, chiropractic adjustments are a non-invasive treatment option that may help reduce pain and realign the spine. The goal of chiropractic therapy is to stretch and strengthen weak, tense muscles while realigning the spine to its natural position. By increasing the range of motion in the neck, chiropractic therapy may alleviate overlapping risk profiles, such as headaches and kyphotic neck discomfort. (Norton and others, 2022) Additionally, in order to avoid a slouched posture, chiropractors may create a personalized treatment plan for those with kyphosis that offers substantial relief from the neck to the back. (Fortner and others, 2017). For those with kyphosis, chiropractic adjustments may provide the following advantages:
Adjustments to the spine may help realign the vertebrae, improve posture, and lessen excessive curvature.
Postural Training: To improve support, chiropractors may provide workouts that build stronger core and back muscles.
Pain management: Spinal decompression methods and manual treatment may ease tense muscles and lessen transferred pain.
Increased Flexibility and Mobility: Mobility exercises and stretching help increase range of motion and avoid stiffness.
Additional Treatments For Kyphosis
In addition to chiropractic treatment, alternative kyphosis management techniques may enhance spinal stability and stop the progression of spine curvature. Among these extra treatments are;
Physical Therapy.
Supporting Postural Ergonomics
Final Thoughts
Although kyphosis may cause pain and suffering, quality of life can be greatly improved with early diagnosis and appropriate therapy. Proactively treating kyphosis may result in improved posture, less discomfort, and more mobility, whether via physical therapy, chiropractic adjustments, or lifestyle changes.
Injury Medical Chiropractic & Functional Medicine Clinic
We associate with certified medical providers who implement the importance of the causes and symptoms of kyphosis. While asking important questions to our associated medical providers, we advise patients to integrate small changes into their daily routine to reduce the effects of kyphosis from affecting the cervical and thoracic areas. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
References
Fortner, M. O., Oakley, P. A., & Harrison, D. E. (2017). Treating ‘slouchy’ (hyperkyphosis) posture with chiropractic biophysics((R)): a case report utilizing a multimodal mirror image((R)) rehabilitation program. Journal of Physical Therapy Science, 29(8), 1475-1480. doi.org/10.1589/jpts.29.1475
Jenkins, H. J., Downie, A. S., Fernandez, M., & Hancock, M. J. (2021). Decreasing thoracic hyperkyphosis – Which treatments are most effective? A systematic literature review and meta-analysis. Musculoskelet Sci Pract, 56, 102438. doi.org/10.1016/j.msksp.2021.102438
Lorbergs, A. L., Murabito, J. M., Jarraya, M., Guermazi, A., Allaire, B. T., Yang, L., Kiel, D. P., Cupples, L. A., Bouxsein, M. L., Travison, T. G., & Samelson, E. J. (2017). Thoracic Kyphosis and Physical Function: The Framingham Study. J Am Geriatr Soc, 65(10), 2257-2264. doi.org/10.1111/jgs.15038
Norton, T. C., Oakley, P. A., & Harrison, D. E. (2022). Improving the cervical lordosis relieves neck pain and chronic headaches in a pediatric: a Chiropractic Biophysics((R)) (CBP((R))) case report with a 17-month follow-up. Journal of Physical Therapy Science, 34(1), 71-75. doi.org/10.1589/jpts.34.71
Oakley, P. A., Gage, W. H., Harrison, D. E., & Mochizuki, G. (2024). Non-surgical reduction in thoracolumbar kyphosis and sagittal vertical axis corresponding with improved sensorimotor control in an older adult with spinal deformity: a Chiropractic Biophysics((R)) case report. Journal of Physical Therapy Science, 36(11), 756-764. doi.org/10.1589/jpts.36.756
Ogura, Y., Dimar, J. R., Djurasovic, M., & Carreon, L. Y. (2021). Etiology and treatment of cervical kyphosis: state of the art review-a narrative review. J Spine Surg, 7(3), 422-433. doi.org/10.21037/jss-21-54
In females, hernia symptoms are often smaller and deeper without a noticeable lump and can mimic gynecological issues, with misdiagnoses being common. Can knowing the risk factors and how female hernias are treated help women get relief?
Female Hernia
A hernia occurs when an internal structure pushes through a weak spot in the abdominal wall, the muscles, and the tissue covering the front of the torso. The more common include:
Groin hernia, known as an inguinal hernia.
Upper thigh or femoral hernia.
However, a hernia can develop anywhere from the ribcage to the upper thigh. Hernias are less common in women, have different symptoms than in men, and are often misdiagnosed. Lower abdominal and pelvic hernias present differently in women than men, who typically have a visible bulge. Instead, female hernias tend to be smaller, deeper, and less noticeable. They can also cause chronic pelvic pressure or pain that can be mistaken for gynecological problems.
Hernia Symptoms For a Woman
Hernias in women tend to be smaller and deeper than male hernias, with no lump showing. Instead, female hernias can cause chronic, deep pelvic pain and occasional sharp, stabbing pain that comes on fast and lingers. (Köckerling F., Koch A., & Lorenz R. 2019) Hernia pain worsens with exercise, laughing, coughing, or straining to evacuate the bowels. The pain is often described as:
Dull
Aching
Pinching
Sharp
Shooting
Burning
Inguinal hernia pain is usually felt at or above the groin and may radiate to the hip, lower back, vulva, or thigh. Many women find the pain increases during their menstrual cycle. The pain can also be exacerbated by any activity that generates extra pressure on the pelvic floor, including:
Prolonged sitting or standing.
Bending
Getting in or out of bed.
Getting in or out of a car.
Sexual intercourse
Emergency
Hernias in the pelvic area are at risk of becoming incarcerated hernias. An incarcerated hernia occurs when a portion of the intestine or other abdominal tissue becomes trapped in the hernial sac, making it impossible to push it back into place. If this gets trapped or strangulated, it can cause tissue death. Strangulated hernias are a medical emergency. Symptoms include:
Deep red or purple tissues.
The hernia bulge does not shrink when you lie down.
Contact a healthcare provider or the emergency room if experiencing any of the above symptoms.
Types
Hernias can occur anywhere on the abdominal wall. They may be caused by:
Internal pressure, such as during pregnancy.
A sports injury
Tissue weakness
Hernias in the lower abdomen or groin are typically indirect inguinal hernias. The inguinal canal comprises multiple layers of muscles and fascia that the thin round ligament threads through. Other groin and pelvic hernias include:
A direct inguinal hernia
A femoral hernia at the top of the inner thigh.
An obturator hernia in the front upper thigh, although this type is rare.
Other common hernias in women are:
Incisional hernia – at the site of a surgical incision
Pregnancy and repeated pregnancies are linked to an increased risk of hernia. Types that are more common in pregnancy include:
Umbilical hernia
Ventral hernia
Inguinal hernia
Umbilical hernias are the most common. However, only a small percentage of pregnant individuals get them. (Kulacoglu H. 2018)
Diagnosis
A hernia diagnosis is made with a physical examination and, if needed, imaging studies. Patients are asked to describe their symptoms precisely, where the pain is located, and any activities that exacerbate it. To check for a hernia, the healthcare provider will palpate for a hernia while the patient sits, stands, or coughs. Imaging tests can include:
Ultrasound
CT scan
Endoscopy – a camera is used to see inside the esophagus and stomach.
Misdiagnoses
Female hernia symptoms can be vague, which often points healthcare providers in the wrong direction. Female hernias are commonly misdiagnosed as: (Köckerling F., Koch A., & Lorenz R. 2019)
Cysts in the reproductive organs
Endometriosis
Fibroid tumors
Treatment
A small hernia that does not cause problems or pain may be treated with a wait-and-evaluate protocol. A hernia often worsens over time and could eventually require surgery. (University of Michigan Health, 2024) Self-care treatments include:
Medical treatments usually start with conservative measures, including physical therapy, stretching, exercise, and rest. Physical therapists often use myofascial release techniques to relieve muscle spasms. Surgery may be needed to repair the weak area of the abdominal wall to relieve symptoms. (University of Michigan Health, 2024) Hernia repair surgery is typically performed as a laparoscopic surgery. (Köckerling F., Koch A., & Lorenz R. 2019) Most patients heal quickly from the surgery and can return to regular activities in a week or two.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Lumbar Spine Injuries in Sports: Chiropractic Healing
References
Köckerling, F., Koch, A., & Lorenz, R. (2019). Groin Hernias in Women-A Review of the Literature. Frontiers in surgery, 6, 4. doi.org/10.3389/fsurg.2019.00004
Northeast Georgia Health System. (2022). Living with a hernia. Northeast Georgia Health System Improving the health of our community in all we do. www.nghs.com/2022/02/15/living-with-a-hernia
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