Many individuals are unaware of their pain until they perform specific movements that cause discomfort. This is due to the heavy weight that causes the body to carry an axial overload, compressing the spinal disc, which can lead to herniation or degeneration over time if not treated promptly. Compressed spinal discs can cause chronic conditions such as low back pain, spinal stenosis, or intervertebral disc disease (IDD). Several factors contribute to the development of IDD, including chronic conditions that can lead to compressed spinal discs. This condition can be relieved over time through therapy treatments that can reduce the pain effects of IDD and help individuals be more mindful of their spine. This article will discuss IDD therapy’s role in relieving spine pain, treatment protocols, and how it is combined with spinal decompression, a non-surgical therapy. We work with certified medical providers who use our patients’ valuable information to treat individuals suffering from back and spinal disc degeneration while informing them about non-surgical treatments like IDD(intervertebral disc degeneration) therapy and spinal decompression that can help relieve their pain and help rehydrate their spinal disc. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer
What Is IDD Therapy?
The spine comprises muscles, tendons, ligaments, discs, and bones extending from the skull’s base to the bottom of the sacrum. Its primary function is to keep the body upright and protect the spinal cord from injuries. According to research studies, the spinal discs act as shock absorbers during movement and can become damaged over time, causing pain-like symptoms and chronic conditions. IDD therapy is a common treatment for reducing pain caused by degenerative discs.
Research suggests that intervertebral disc degeneration can cause symptoms related to musculoskeletal disorders such as low back pain, disc herniation, and spinal stenosis. Conservative and non-invasive treatments can reduce the pain-like symptoms and effects caused by IDD. IDD therapy allows the spine to be re-toned, restructured and re-educated. Like spinal decompression, IDD therapy uses gentle traction pulling to rehydrate the discs and reduce the pressure on the nerve roots, as stated by research studies. IDD therapy helps restore muscle strength, increase the spine’s range of motion, and promote the body’s natural healing process to reduce spinal pain associated with environmental factors.
Home Exercise For Pain Relief- Video
Do you experience difficulty doing activities due to back pain? Do you feel stiffness or instability in your lower back? These may be symptoms of intervertebral degenerative disease caused by repetitive motions. IDD can cause chronic musculoskeletal disorders and disability. However, available non-surgical treatments like IDD therapy, which uses negative pressure to rehydrate the spinal disc, can reduce pain. Other non-surgical therapies like chiropractic care and physical therapy can help restore mobility and strengthen back muscles. Check out the video above for home exercise routines that relieve pain.
IDD Treatment Protocols
Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., wrote “The Ultimate Spinal Decompression,” explaining how chiropractors and massage therapists use personalized IDD therapy plans to treat musculoskeletal pain associated with intervertebral degenerative disease. IDD therapy involves strapping the individual to a traction machine and utilizing specific protocols for treatment.
The Treatment Schedule
The first step in IDD therapy is examining the individual’s range of motion, muscle strength, nerve conduction, and SSEP tests. This allows the doctor to document the pain’s location and develop a personalized treatment plan, including the indicated problem, treatment frequency, duration, etc. Afterward, the individual will receive other treatments before the IDD traction therapy machine.
Therapeutic Ultrasound
Electro-stimulation
Interferential Stimulation
Hydrocolator
This machine gently pulls the spine to create negative space between the spinal column, allowing nutrients to rehydrate the disc and begin healing. The process lasts 20-30 minutes and may cause mild soreness, but progress is seen after a few sessions.
Pre-& Post-Session Physical Therapy
The benefit of combining IDD therapy with physical therapy is that stretching techniques can loosen the surrounding muscles before spinal mobilization, allowing the soft tissues to accept the treatment. After treatment, cryo-therapeutic therapy or an ice pack can alleviate soreness and inflammation. Drinking plenty of water is important to replenish intra-cellular cells, and physical activities can be slowly incorporated to strengthen muscles.
Conclusion
Taking care of the spine is important by not constantly allowing axial overload to compress the spinal disc through repetitive motion. This causes the disc to degenerate and lead to back pain. However, non-surgical treatments like IDD therapy can help reduce the pain and help strengthen the surrounding muscles protecting the spine. IDD therapy is similar to spinal decompression, which allows the individual to be harnessed to a machine and uses gentle traction on the spine to create negative space in the spinal column and promote the body’s healing factors. Many individuals can see the beneficial results over time and continue their daily routine pain-free.
A nerve becomes pinched/compressed when added pressure is placed on it by surrounding structures that can include muscles, bones, ligaments, tendons, or a combination. This injures and damages the nerve causing function problems and symptoms and sensations in that area or other parts of the body that are supplied by that nerve. Medical practitioners refer to this as nerve compression or entrapment. Although compressed nerves are more commonly associated with the neck, arms, hands, elbows, and lower back, any nerve in the body can experience irritation, spasms, inflammation, and compression. The causes and treatment of a compressed nerve in the knee.
Compressed Nerve In The Knee
There’s only one nerve that goes through the knee that has an increased risk of getting compressed. It’s a branch of the sciatic nerve called the peroneal nerve. The nerve goes around the outside of the knee before traveling down the outside of the lower leg. At the bottom of the knee, it lies between the bone and skin, making it vulnerable to irritation or compression by anything that can put pressure on the outside of the knee.
Causes
Traumatic injuries over time can lead to pressure on the nerve from inside the knee. Common causes of a compressed nerve in the knee include:
Frequently Crossing Legs
Compression by the opposite knee, while the legs are crossed is the most common cause.
Knee Brace
A too-tight or strong brace can compress the leg and nerve.
Thigh-High Compression Stockings
Designed to maintain pressure on the legs, if too tight these stockings can compress the nerve.
Squatting Posture For Long Periods
This position places pressure on the side of the knee.
Fractures
A fracture of the large lower leg bone/tibia or sometimes the small bone/fibula near the knee can entrap the nerve.
Lower Leg Cast
The portion of the cast around the knee can be tight and compress the nerve.
Tell the doctor if a cast or brace feels tight or is causing numbness or pain in the leg.
Knee-High Boots
The top of a boot can land right below the knee and be too tight pinching the nerve.
Knee Ligament Injury
The nerve can become compressed due to bleeding or inflammation from an injured ligament.
Knee Surgery Complications
This is rare, but the nerve can inadvertently get pinched during knee replacement surgery or an arthroscopic procedure.
Prolonged Bed Rest
When lying down the legs tend to rotate outward and the knees flex.
In this position, the mattress can place pressure on the nerve.
Tumors or Cysts
Tumors or cysts can develop right on top or next to a nerve irritating and compressing the area.
Abdominal or Gynecologic Surgery
The equipment used to keep the legs rotated outward and the knees flexed for gynecologic and abdominal surgeries can compress the nerve.
Symptoms
The peroneal nerve supplies sensation and movement to the outside of the lower leg and the top of the foot. When compressed, it becomes inflamed, which causes the symptoms of a compressed nerve. Usually, only the lining/myelin sheath around the nerve is what gets injured. However, when the nerve gets damaged, the symptoms are similar but more severe. Common symptoms include:
Weakness that limits the ability to lift the foot toward the leg aka dorsiflexion.
This causes dragging the foot when walking.
The ability to turn the foot outward and extend the big toe is also affected.
Symptoms can be felt on the outside of the lower leg and on the top of the foot and include:
Tingling or pins and needles sensations.
Numbness.
Loss of sensation.
Pain.
Burning.
For individuals that have had a pinched nerve for two or more weeks, the muscles supplied by the nerve can begin to waste away or atrophy.
Symptoms can be intermittent or continuous depending on the cause.
The other common cause is a pinched nerve in the lumbar/lower spine.
When this is the cause, sensations, and pain will present in the lower back or the back and outside of the thigh.
Diagnosis
A doctor will look at medical history and perform an examination to make a diagnosis, determine the cause, and lay out a personalized treatment plan. The nerve in the knee can be felt as it travels around the top of the tibia, so a doctor may tap on it. If there is shooting pain down the leg, a pinched nerve may be present. Tests a doctor may order can include:
Knee X-ray
Shows any bone fractures or abnormal masses.
Knee MRI
Can confirm the diagnosis
Shows masses within the nerve.
Shows details of fractures or other problems in the bones.
Electromyogram – EMG
Tests electrical activity in the muscles.
Nerve Conduction Test
Tests the signal speed of the nerve.
Treatment
Treatment is aimed at reducing pain and improving mobility.
Over-the-Counter Pain Medication
OTC medication can reduce inflammation and improve symptoms short term.
Ice and Heat
Applying either heat or ice for 15 to 20 minutes at a time can provide relief from the symptoms.
An ice pack can make symptoms worse if it adds more pressure on the nerve.
Chiropractic and Physical Therapy
Chiropractic and physical therapy can release the compressed nerve, realign the structures, strengthen the muscles, and provide gait training.
Orthotic Boot
If walking gait is affected because the foot cannot bend, an orthotic boot can help.
This is a support that maintains the foot in a neutral position to walk normally.
Corticosteroid Injection
A corticosteroid injection can reduce inflammation and relieve pressure on the nerve.
Surgery
The nerve can suffer permanent damage if it has been pinched for a long time.
If that happens, surgery cannot repair the damage.
A doctor can perform surgery to correct a fracture, tumor, or other invasive problem causing a compressed nerve.
If conservative treatment doesn’t work, a peroneal nerve decompression procedure can be done to remove the pressure.
If surgery is needed, symptoms can disappear immediately, but it takes around four months to recover and rehabilitate.
Injury Rehabilitation
References
Krych, Aaron J et al. “Is peroneal nerve injury associated with worse function after knee dislocation?.” Clinical orthopedics and related research vol. 472,9 (2014): 2630-6. doi:10.1007/s11999-014-3542-9
Lezak B, Massel DH, Varacallo M. Peroneal Nerve Injury. [Updated 2022 Nov 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK549859/
Soltani Mohammadi, Sussan, et al. “Comparing the squatting position and traditional sitting position for ease of spinal needle placement: a randomized clinical trial.” Anesthesiology and pain medicine vol. 4,2 e13969. 5 Apr. 2014, doi:10.5812/aapm.13969
Stanitski, C L. “Rehabilitation following knee injury.” Clinics in sports medicine vol. 4,3 (1985): 495-511.
Xu, Lin, et al. Zhongguo gu Shang = China Journal of Orthopedics and Traumatology vol. 33,11 (2020): 1071-5. doi:10.12200/j.issn.1003-0034.2020.11.017
Yacub, Jennifer N et al. “Nerve injury in patients after hip and knee arthroplasties and knee arthroscopy.” American Journal of physical medicine & Rehabilitation vol. 88,8 (2009): 635-41; quiz 642-4, 691. doi:10.1097/PHM.0b013e3181ae0c9d
Many people experience neck and back pain due to various factors that affect their daily routine. These pain conditions are common and can be caused by repetitive motions that impact the surrounding muscles, tissues, ligaments, and spinal discs. Chronic pain can develop depending on the severity and duration of the condition. People with demanding jobs, pre-existing conditions, or older adults may seek medical attention to reduce the pain-like symptoms of neck and back pain. However, treatment costs can be high. There are safe, cost-effective, and non-invasive treatments to relieve neck and back pain. This article will explore why neck and back pain is expensive and why non-surgical treatments are cost-effective. It will also discuss how non-surgical therapies like spinal decompression can alleviate back and neck pain. We work with certified medical providers who use our patients’ valuable information to treat individuals suffering from back and neck pain while informing them about non-surgical treatments like spinal decompression that can help relieve their neck and back pain. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer
Why Does Back & Neck Pain Cost More?
Many people report to their primary doctors that they are experiencing radiating pain from the neck or lower back, which affects their upper or lower extremities. For neck pain, they may experience headaches or shoulder pain that causes pain-like symptoms like numbness or tingling sensations down to their arms and fingers. For back pain, they may experience muscle soreness in their lumbar region, which can result in numbness in the glute muscles or cause sciatic nerve pain, affecting their walking ability. Research studies reveal that cognitive, affective, and lifestyle factors all affect the neck and back. High-demanding jobs, stress, or trauma from an accident can develop neck and back pain. As a result, the body takes more overbearing loads, tightening the surrounding muscles in the neck and back. If not treated right away, it can lead to problematic issues that disrupt their routine.
Based on the book “The Ultimate Spinal Decompression” by Dr. Eric Kaplan D.C., FIAMA, and Dr. Perry Bard, D.C., humans’ evolution to walk upright has strained their stability, leading to axial overload and potential neck and back pain. The book also highlights that the human body was not meant to remain sedentary, which can also contribute to the development of such pain. Research studies revealed that neck and back pain can be nociceptive with neuropathic components, making treatment costly and time-consuming. This economic burden can discourage individuals from seeking treatment despite the pain and expense involved.
Fighting Inflammation Naturally- Video
Are you experiencing persistent neck and back pain? Do your upper or lower extremities feel stiff or tingly? Or is your mobility limited, interfering with your daily activities? These issues are often associated with neck and back pain, disrupting a person’s routine and preventing them from enjoying life. Neck and back pain are common ailments that can be expensive to treat. Research studies revealed that they can also influence individuals’ ability to return to work, increasing treatment costs.
Additionally, pain-like symptoms often accompany neck and back pain, leading some individuals to spend nearly a billion dollars on treatment. However, cost-effective treatments are available that can help alleviate these symptoms. The video above explains how non-surgical treatments can reduce neck and back pain and relieve pain-like symptoms.
Why Non-Surgical Treatments Are Cost Effective?
Research studies have shown that non-surgical treatments are a cost-effective and effective solution for neck and back pain. Many individuals can utilize these treatments combined with various therapies to improve their quality of life and reduce pain symptoms. Non-surgical treatments offer personalized plans as healthcare providers work together to find solutions. They provide individuals with a positive approach to regaining their health and wellness by informing them about their bodies and how to be more mindful of how pain affects their daily routines. Some non-surgical treatments that can relieve neck and back pain include:
Chiropractic care
Physical therapy
Spinal Decompression
Acupuncture
Massage therapy
How Spinal Decompression Can Alleviate Back & Neck Pain
You might be interested in non-surgical treatments like spinal decompression if you suffer back or neck pain. This technique uses gentle traction on the spinal column to alleviate pain while helping your body heal naturally. Research studies have found that cervical spinal decompression can increase disc height and reduce pain caused by compressed cervical discs. This treatment can also alleviate residual pain symptoms like headaches or muscle stiffness and restore mobility to the neck. For back pain, research suggests that spinal decompression can reduce the effects of compressed spinal discs, which can aggravate nerve roots like the sciatic nerve in the lumbar region. Many people who try spinal decompression feel relief after just a few sessions and become more mindful of what triggers their pain. This can help them make small lifestyle changes to continue their journey toward health and wellness.
Conclusion
Many people struggle with neck and back pain, which can be caused by multiple normal and traumatic factors and can be costly. Individuals often prefer to endure the pain rather than subject themselves to invasive treatments. However, non-surgical therapies that are cost-effective and gentle on the body are available. Spinal decompression therapy is one such treatment that can help alleviate pain and promote the body’s natural healing processes. By reducing pain symptoms, many individuals who undergo spinal decompression therapy can return to their daily routines pain-free.
When looking at an anatomical poster/image of the human body, there are all kinds of muscles connected and overlapping, but when we go to feel around those areas, especially when pain symptoms are presenting, it can feel like one solid mass and not individual muscles. This is because of everyday wear and tear, strenuous activities, spasms, heat, dehydration, and stress that causes the muscles to stay in a slightly contracted state, continue to tighten, bunch up and stiffen becoming the new normal for that individual. People learn to go through life like this, never considering that there is something wrong until they experience a significant injury that can take much longer to recover and rehabilitate from. This is why massaging the body on a regular basis is important to maintain healthy relaxed and flexible muscles and prevent strains, pulls, and injuries.
Massaging the Body
Massage therapy including myotherapyis the practice of kneading or manipulating the body’s muscles and other soft tissues to improve neuromusculoskeletal well-being and health.
It is a form of manual, percussive, and mechanical therapy that includes holding, moving, and applying pressure to the muscles, tendons, ligaments, and fascia.
Massage therapy can be used to describe techniques that vary in touch, pressure, and intensity of the treatment applied.
Benefits
The immediate benefit of regularly massaging the body is feeling deep relaxation and calmness. This happens because massaging prompts the release of endorphins or the brain chemicals/neurotransmitters that produce the feeling of well-being. And the stress hormones like adrenalin, cortisol, and norepinephrine levels are reduced. Studies have shown that high levels of stress hormones can impair and damage the immune system. The physical benefits of massaging the body regularly include:
Alleviated muscle tension.
Improved and increased joint mobility and flexibility.
Increased blood and nerve circulation.
Lymphatic system toxin drainage.
Decreased release of stress hormones.
A relaxed state of mind.
Improved sleep.
Enhanced mental alertness.
Decreased anxiety.
Improved recovery and rehabilitation of soft tissue sprains and injuries.
Improved skin tone.
Massage Types
Depending on the severity of the pain, associated symptoms, and muscle tension a chiropractor and therapeutic massage team will use a variety of techniques and massage types to restore flexibility, mobility, and function. Types of massage include:
Swedish
One of the most popular forms of massage, this technique is designed to promote relaxation and increase and improve blood circulation.
Myofascial
Involves the assessment and treatment of soft tissue pain, injury, and dysfunction affecting movement and mobility.
Myofascial therapy releases tight soft tissue structures like the muscles, tendons, ligaments, and fascia.
Rehabilitative
This type treats and rehabilitates biomechanical dysfunction or injury.
Using specific and targeted mobilization techniques to restore normal health and function.
Lymphatic Drainage
This is a gentle whole-body treatment that relaxes the nervous system, releases toxins, and improves the immune system.
Sports
Sports massage is an application of massage and a blend of techniques to enhance performance and help overworked muscles recover quickly.
The type of technique or treatment applied is dependent on the nature of the stage of training or competition, sports injury or condition, and the assessment of the therapist.
Infant Massage
A gentle massage can help treat constipation, colic, and sleeping problems.
Studies have found that regular massage helps premature babies gain weight faster.
Reflexology
Reflexology is based on the application of pressure to specific points on the body.
Reflex points, which relate to body areas, can be found in the feet, hands, face, and ears.
These points respond to pressure, stimulating the body’s own natural healing process in the same way chiropractic activates natural healing through adjustments and realignment.
Aromatherapy
Essential oils made from selected flowers and plants are added to massage oil for a particular therapeutic property.
For example, the scent of peppermint is used for constipation problems.
Shiatsu
This massage technique aims to improve energy flow by working targeted points on the body.
The underlying principles of shiatsu are similar to those of acupuncture.
Individuals are able to experience an improved quality of life with the combined elements of chiropractic and massage therapy.
Fighting Inflammation Naturally
References
Cheung, Karoline, et al. “Delayed onset muscle soreness: treatment strategies and performance factors.” Sports medicine (Auckland, N.Z.) vol. 33,2 (2003): 145-64. doi:10.2165/00007256-200333020-00005
Koren, Yogev, and Leonid Kalichman. “Deep tissue massage: What are we talking about?.” Journal of Bodywork and movement therapies vol. 22,2 (2018): 247-251. doi:10.1016/j.jbmt.2017.05.006
National Research Council (US) and Institute of Medicine (US) Panel on Musculoskeletal Disorders and the Workplace. Musculoskeletal Disorders and the Workplace: Low Back and Upper Extremities. Washington (DC): National Academies Press (US); 2001. 6, Biomechanics. Available from: www.ncbi.nlm.nih.gov/books/NBK222434/
Pachtman Shetty, Sarah L, and Sarah Fogarty. “Massage During Pregnancy and Postpartum.” Clinical obstetrics and gynecology vol. 64,3 (2021): 648-660. doi:10.1097/GRF.0000000000000638
Stecco, Antonio, et al. “Fascial Disorders: Implications for Treatment.” PM & R: the Journal of Injury, Function, and Rehabilitation vol. 8,2 (2016): 161-8. doi:10.1016/j.pmrj.2015.06.006
Weerapong, Pornratshanee, et al. “The mechanisms of massage and effects on performance, muscle recovery, and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004
Pickleball is a growing, increasingly popular sport that can be enjoyed by individuals of every age and fitness level. It combines elements of tennis and badminton at a slightly slower pace that makes it ideal for families and provides excellent health benefits and enjoyable socializing. It is easy to learn and requires little practice. The sport is easy on the body and is a great activity for seniors because it is joint-friendly.
Pickleball
Individuals do not need to be athletes or belong to a certain age group to play or benefit from the sport. It requires minimal equipment and a few basic skills. Using a flat paddle and a plastic pickleball, opponents singles or doubles play a game like tennis or badminton.
Playing the Game
A three-foot-long net is set up in the center of a court measuring 44 feet long by 20 feet wide.
The court is divided between right and left service zones.
If the receiving side misses the serving side volley, the serving side receives a point.
The game is played to 11 points, but a player or team must win by two points.
The ball’s design keeps the pace manageable and user-friendly.
Pickleball has other intricacies common with other racket-court sports.
The player serves from a specific side.
The no-volley zone, or the kitchen is seven feet from the net on both sides.
There are rules regarding when the player must call the score, how tournaments work, and variations between singles and doubles matches.
Most players only need a few games to pick up the basics.
Reasons To Play
The sport offers a number of health benefits.
Improves Mental Health
One study found individuals who played pickleball tended to have better mental health and outlook.
Researchers followed older adults competing in pickleball competitions and tournaments.
At the end of the study, the researchers found that a commitment to a physical hobby correlated to reduced depression levels.
Improves Cardiovascular Health
The sport is not as physically intense as say tennis, but offers significant benefits for cardiovascular health.
One study found that individuals who played three times a week for an hour had improved cardiorespiratory fitness, lower cholesterol levels, and decreased blood pressure.
Experts found that it is a healthy alternative to traditional exercises like walking or biking.
Improved Hand-Eye Coordination
Pickleball will improve hand-eye coordination and reflexes.
Coordinating the feet, legs, arms, hands, and eye movements quickens responses, challenges the brain to think fast, and increases balance.
Physical activity combined with cognitive challenges has been found to improve cognitive health and prevent mental decline in older adults.
Socialization
Pickleball requires an opponent or two for doubles matches.
A significant benefit is that the sport provides increased socialization.
Socializing with others, especially the elderly can help with loneliness.
Loneliness can negatively impact physical and mental health, increasing the risk of heart disease, stroke, dementia, and depression.
Getting Started
Individuals need minimal gear like paddles, shoes, and balls and knowledge to get started playing. One of the easiest ways to begin is locating a court in the community. This is a great physical activity that can be competitive, but overall it is fun, easy to play, and provides great health benefits.
Home Exercises For Pain Relief
References
Casper, Jonathan M, and Jung-Hwan Jeon. “Psychological Connection to Pickleball: Assessing Motives and Participation in Older Adults.” Journal of Aging and physical activity, 1-6. 24 Oct. 2018, doi:10.1123/japa.2017-0381
Cerezuela, Juan-Leandro, et al. “Pickleball and mental health in adults: A systematic review.” Frontiers in psychology vol. 14 1137047. 21 Feb. 2023, doi:10.3389/fpsyg.2023.1137047
Ryu, Jungsu, et al. “Pickleball, Personality, and Eudaimonic Well-Being in Middle-Aged and Older Adults.” Journal of Aging and physical activity vol. 30,5 885-892. 14 Feb. 2022, doi:10.1123/japa.2021-0298
Vitale, Kenneth, and Steven Liu. “Pickleball: Review and Clinical Recommendations for this Fast-growing Sport.” Current sports medicine reports vol. 19,10 (2020): 406-413. doi:10.1249/JSR.0000000000000759
Webber, Sandra C et al. “Physical Activity Intensity of Singles and Doubles Pickleball in Older Adults.” Journal of Aging and physical activity vol. 31,3 365-370. 10 Sep. 2022, doi:10.1123/japa.2022-0194
Sitting at a desk or standing at a workstation in the same position for hours at a time every day or night can strain the body’s neuromusculoskeletal system. This causes hunching of the shoulders which leads to body tension, headaches, and neck, shoulder, back, leg, and foot pain. Taking regular breaks to move and stretch out provides various benefits that include pain symptom relief, increased circulation, improved posture, increased energy, muscle relaxation, and improve overall health. Here we look at stretches for sitting and standing jobs.
Stretches For Sitting and Standing Jobs
Sitting or standing for too long can affect an individual’s health. The body is made to move and not remain in one position for long periods. Standing and sitting for a prolonged period of time increases the risk for chronic conditions, sleep disorders, digestion issues, weight gain, obesity, heart disease, cancer, and diabetes. To help break the cycle of staying in one position, experts recommend taking movement breaks for one to three minutes every 30 to 45 minutes, or at least once an hour.
Individuals are encouraged to find ways to set up a job/work system where they are not limited to just sitting or standing but have a balance where they can move around, do some desk work, move some more, and so on where the body is regularly engaging all the muscles and not only using a few that often leads to overworked muscles and overcompensating postures that lead to injuries. This can be using a standing desk, taking quick short walks, or doing some stretches. Movement loosens up the body and helps maintain mental focus.
Flexibility Breaks
The following stretches for sitting and standing jobs are recommended to be done as often as possible to develop healthy habits.
Set an alarm for every 45 to 55 minutes and perform the stretches.
Hold each stretch for at least 15-30 seconds.
Avoid exercises or stretches that cause discomfort or pain.
Chest Stretch
Many individuals begin to hunch forward. Therefore, it is essential to stretch the pectoral/chest muscles and shoulders. Individuals with shoulder problems or injuries should avoid this stretch.
Stand with the feet shoulder-width apart.
The stretch can be performed seated in a chair.
Move the arms behind the body and, if possible, interlock the fingers together.
Straighten the arms and gently lift the hands up until you feel a stretch in the chest.
Hold for 10 to 30 seconds.
Repeat 5-10 times.
Individuals can also use a resistance band and hold it overhead.
Individuals can put their forearms on either side of a doorway, and gently press forward until the stretch is felt in the chest.
Upper Back Stretch
The upper back stretch will help get circulation moving in all the muscles between the shoulder blades as well as the traps and the shoulders.
Begin in a seated or standing position.
Stretch the arms straight out.
Place one hand on top of the other.
Reach away with your arms.
Relax and gently bend the head down.
Imagine the arms curving up and over an imaginary sphere.
Hold the stretch for 10 to 30 seconds.
Neck Stretch
Tension in the neck can lead to headaches and upper back pain. Forward head posture is common when working at a desk/workstation, which places extra weight and stress on the neck muscles. The head can weigh up to 11 pounds. Staying aware of posture and regular stretching can provide relief.
Start in a sitting position, with the back straight and the shoulders back.
Reach down and grab the side of the chair with your hand.
Gently pull on the chair, while tilting the head in the opposite direction, feeling the stretch down the side of the neck and shoulder.
Hold for 10 to 30 seconds and repeat on the other side.
Repeat five to 10 times on each side.
Inner Thigh Stretch
Stretching the inner thigh is important for the hips and groin. This stretch helps open the hips and gets rid of tightness and tension in the lower body.
In a seated position, widen the legs, toes outward, and lean forward with the elbows on the thighs.
Keep the back straight and the abs contracted.
Gently press forward while using the elbows to push the thighs out until a stretch is felt in the inner thighs.
Hold for 10 to 30 seconds.
Repeat as many times as necessary to get a thorough stretch.
Regular stretching will help to improve the range of motion and help the muscles move more efficiently. Stretching may also help individuals reach or maintain a healthy weight for improved posture.
Benefits of Stretching
References
Cooley D, Pedersen S. A pilot study of increasing non-purposeful movement breaks at work as a means of reducing prolonged sitting. J Environ Public Health. 2013;2013:128376. doi:10.1155/2013/128376
Daneshmandi H, Choobineh A, Ghaem H, Karimi M. Adverse effects of prolonged sitting behavior on the general health of office workers. J Lifestyle Med. 2017;7(2):69-75. doi:10.15280/jlm.2017.7.2.69
Fathollahnejad, Kiana, et al. “The effect of manual therapy and stabilizing exercises on the forward head and rounded shoulder postures: a six-week intervention with a one-month follow-up study.” BMC Musculoskeletal Disorders vol. 20,1 86. 18 Feb. 2019, doi:10.1186/s12891-019-2438-y
Feldman, Anatol G. “The Relationship Between Postural and Movement Stability.” Advances in experimental medicine and biology vol. 957 (2016): 105-120. doi:10.1007/978-3-319-47313-0_6
Korakakis, Vasileios, et al. “Physiotherapist perceptions of optimal sitting and standing posture.” Musculoskeletal Science & Practice vol. 39 (2019): 24-31. doi:10.1016/j.msksp.2018.11.004
Lurati AR. Health issues and injury risks associated with prolonged sitting and sedentary lifestyles. Workplace Health Saf. 2018;66(6):285-290. doi:10.1177/2165079917737558
Nakphet N, Chaikumarn M, Janwantanakul P. Effect of different types of rest-break interventions on neck and shoulder muscle activity, perceived discomfort and productivity in symptomatic VDU operators: A randomized controlled trial. Int J Occup Saf Ergon. 2014;20(2):339-53. doi:10.1080/10803548.2014.11077048
Sanders, Martha J, and Claudia Michalak Turcotte. “Posture makes perfect.” Today’s FDA: official monthly journal of the Florida Dental Association vol. 25,2 (2013): 62-5.
Shaghayegh Fard, B et al. “Evaluation of forward head posture in sitting and standing positions.” The European spine journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society vol. 25,11 (2016): 3577-3582. doi:10.1007/s00586-015-4254-x
Walking is a great physical exercise activity that requires endurance. When walking for two hours or more, refueling energy stores can be done with portable walking energy snacks. These are foods that can be taken along and eaten while on the move. This includes fruits, vegetables, energy bars, trail mix, energy gels, and sports drinks that can replenish the body. However, depending on when an individual goes for a walk, they need to think about breakfast or lunch nutrition before engaging in the walk. This will help to get the most benefits from the snacks, as well as, what to have after the workout for recovery.
Walking Energy Snacks
Individuals walking for a long time will want a snack – before, during, and after. There are various options to choose from. Individuals may want to experiment with various snack and drink options to find the right balance of carbs, fat, and protein so that the body gets the energy it needs without feeling weighed down or hungry soon after. The ideal walking energy snacks should be healthy, full of energy, and easy to eat on the move.
Fruit Snacks
Fruit snacks are great for the all-natural carbohydrate burst.
Bananas are great for potassium.
Apples, oranges, and raisins are also recommended packable snacks.
For certain individuals, the fiber in some fruits can get digestion moving, requiring a restroom, so plan ahead.
Some individuals can eat fruit regularly but may have an upset stomach during walking, which is why experimentation may be necessary.
Energy Bars
Nutrition bars can provide vitamins and minerals and protein but can be high in calories.
Check the labels to choose the balance of ingredients that’s best for you.
Energy bars offer a healthy combination of carbohydrates, protein, and fat.
They are convenient for a snack when on a walk.
Most products utilize peanuts/other nuts or soy for protein.
Individuals may want to avoid chocolate-covered bars, as they can melt.
Individuals can mix their own, buy in bulk, or pre-packaged.
Trail mix contains nuts for protein, raisins or other dried fruit for carbohydrates, and chocolate or carob for taste.
The salted varieties can help replace electrolytes.
Be aware of portion control, as trail mix is often high in fat and calories.
Energy Gels
Energy gels provide a carbohydrate boost designed for individuals doing endurance events and activities.
Energy gels need to be taken with water for carbohydrate digestion.
There are some that can be taken without water but may not provide as much energy.
For individuals that walk fast and breathe hard, energy gels can be safer than chewing and possibly choking.
Newer brands are trying to be natural and less sweet.
Energy and Sports Drinks
Water is not enough to keep the body hydrated on long walks.
Sports drinks with sugar and salt replenish H2O and electrolyte levels more thoroughly when walking for more than an hour helping to prevent dehydration and hyponatremia/low salt levels.
It is recommended to avoid:
High-caffeine energy drinks in small cans, as they have too much caffeine and not enough hydrating water.
Sports and energy drinks with additives and herbs, which do not help on walks, and look for those with salt and carbohydrate replacement.
Ankle Sprain Recovery
References
Francois, Monique E et al. “’Exercise snacks’ before meals: a novel strategy to improve glycaemic control in individuals with insulin resistance.” Diabetologia vol. 57,7 (2014): 1437-45. doi:10.1007/s00125-014-3244-6
Islam, Hashim, et al. “Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health.” Exercise and sport sciences review vol. 50,1 (2022): 31-37. doi:10.1249/JES.0000000000000275
Marangoni, Franca, et al. “Snacking in nutrition and health.” International Journal of food sciences and Nutrition vol. 70,8 (2019): 909-923. doi:10.1080/09637486.2019.1595543
McCubbin, Alan J et al. “Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments.” International Journal of sports nutrition and exercise metabolism vol. 30,1 (2020): 83-98. doi:10.1123/ijsnem.2019-0300
Moore, Daniel R et al. “Walking or body weight squat “activity snacks” increase dietary amino acid utilization for myofibrillar protein synthesis during prolonged sitting.” Journal of applied physiology (Bethesda, Md.: 1985) vol. 133,3 (2022): 777-785. doi:10.1152/japplphysiol.00106.2022
Njike, Valentine Yanchou, et al. “Snack Food, Satiety, and Weight.” Advances in nutrition (Bethesda, Md.) vol. 7,5 866-78. 15 Sep. 2016, doi:10.3945/an.115.009340
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