Most if not all of us have probably used heat and/or ice on a sprain, strain, or sore area of the body. Having a pinched nerve, however, has a different feeling than a sprain or strain. Chiropractic treatment for a pinched nerve is recommended, but if the pain isn’t too bad, then home care can work. Which is better for a pinched nerve, heat or ice? Both. Using heat and ice helps reduce swelling, increases blood flow to the area, and relaxes the muscles around the pinched nerve. The objective is to know when to use ice and/or heat.
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Applying Heat on a Pinched Nerve
Applying heat on a pinched nerve is fine. The general guideline for a pinched nerve is to use heat only after the pain has subsided/reduced.
When pain presents or flares up, use ice before using heat.
Do not apply heat to the area directly after applying ice.
Wait 30 minutes to an hour.
Keep the heat on the affected area for 10 to 20 minutes at a time.
Take a minimum 30-minute break between sessions.
If the heat helps, make the heat moderate and use it on the area for an hour or more.
Extended heat therapy is beneficial for severe pain from a pinched nerve.
The equivalent is like soaking in a hot bath.
Heat for a Pinched Nerve Benefits
Heat soothes and relaxes both the muscles and the mind.
Heat increases healing abilities by circulating new blood to the injured/affected area, helping to flush toxins away.
Decreases tension and spasms in the muscles.
Increases the range of motion in the joints.
When Not To Use Heat Therapy
It can be dangerous for individuals with pre-existing conditions. Conditions include:
If home remedies don’t work, know when to consult a chiropractor.
Doctors of chiropractic specialize in pinched/compressed nerves. A chiropractor is trained in different techniques to relieve the pressure and release the nerve back to its proper position.
Body Composition
Peripheral Artery Disease
Peripheral artery disease or PAD is the narrowing of the arteries that carry blood away from the heart to the other areas of the body. What to know about PAD:
Peripheral artery disease risks increase with age.
Over half of affected individuals do not present with symptoms.
Around one-fourth of individuals with peripheral artery disease have diabetes mellitus.
Smokers have an increased risk of developing PAD.
This is why it’s important to monitor blood pressure.
References
Chandler, Anne, et al. “Using heat therapy for pain management. (clinical practice).” Nursing Standard, vol. 17, no. 9, 13 Nov. 2002, pp. 40+. Accessed 15 Sept. 2021.
Edzard Ernst, Veronika Fialka, Ice freezes pain? A review of the clinical effectiveness of analgesic cold therapy, Journal of Pain and Symptom Management, Volume 9, Issue 1, 1994, Pages 56-59, ISSN 0885-3924, https://doi.org/10.1016/0885-3924(94)90150-3.
Shu, Jun, and Gaetano Santulli. “Update on peripheral artery disease: Epidemiology and evidence-based facts.” Atherosclerosis vol. 275 (2018): 379-381. doi:10.1016/j.atherosclerosis.2018.05.033
Managing rheumatoid arthritis is an ongoing balancing act. Flare-ups can still present despite following the rheumatologist’s lifestyle instructions, proper medication use, and a well-maintained RA plan. Monitoring daily activities can help minimize the chances of experiencing episodes.
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Rheumatoid Arthritis Flare-Ups
A rheumatoid arthritis flare-up is a short-term escalation of arthritis symptoms. A flare-up can go away within a day or can persist for several weeks or months. A flare-up usually involves joint stiffness and pain but can also present as any symptoms worsening. If the flare-up is severe, it can affect the ability to perform regular everyday activities.
Symptoms
Symptoms can vary, and not every person experiences the same. Most individuals describe flare-ups with a sudden increase in:
Pain
Stiffness
Swelling
Limited joint mobility
Fatigue
Symptoms that feel like the flu.
Frequency and severity can also vary.
Back Pain Symptoms
Rheumatoid arthritis can affect many joints. It is the inflammation of a joint’s synovial membrane. These include the facet joints in the spine. The most commonplace in the spine affected by rheumatoid arthritis is the upper neck, around the base of the skull. The joints at the top of the neck get inflamed and can become unstable or form abnormal tissue that sticks out and compress the spinal cord.
Triggers
Several potential flare-up triggers include:
Stress
Not getting enough sleep
Medication changes
Injury
Excessive physical activity and/or exercise
Repetitive overuse injury
Smoking
Spinal infections
Airborne toxins can also be a trigger to a flare-up. Substances include chemicals like household cleaners. Switching to organic and environmentally safe cleaners can help. Airborne toxins are a concern in densely populated cities and areas that experience air pollution and smog. To minimize risks, staying indoors during times of poor air quality is recommended.
However, flare-ups can happen without an identifiable trigger. Certain foods can increase inflammation and could contribute to a flare-up, including:
Avoiding these foods and following a diet that has been developed to prevent symptoms will help significantly. The objective is to learn to identify an RA flare-up to moderate activities accordingly.
Prevention
Managing any chronic medical condition is challenging, especially when trying to predict when a flare-up will happen. There is not a foolproof strategy for prevention, but advice that can help minimize the risks of an RA flare-up.
Understand that the disease can change over time. This means changes in medications and the need for multi-approach treatment. Learning healthy self-care techniques will go a long way in managing symptoms.
Body Composition
Antioxidants protection
Metabolic processes, like energy production, and environmental pollution, can result in free radical production. These are highly reactive molecules that can damage the body’s cells and lead to oxidative stress. This can develop into a disease, including heart disease. The body has natural protective mechanisms to neutralize free radical molecules, including glutathione, which is the body’s top antioxidant. If glutathione becomes depleted because of increased free radicals, the body switches to dietary antioxidants from food as a secondary defense.
Pham-Huy, Lien Ai et al. “Free radicals, antioxidants in disease and health.” International Journal of biomedical science: IJBS vol. 4,2 (2008): 89-96.
The hamstring muscles are three muscles in the back of the thigh. The sciatic nerve goes through or around and down the legs into the feet. Hamstring syndrome is a condition where injury or spasm apply pressure compressing the sciatic nerve.
The nerve can become pinched between the hamstring muscles and the pelvic bone or the band of tissue that connects the hamstring muscles.
This can cause discomfort, tingling, numbness, and pain down the back of the leg, hip, buttock, and into the foot.
Pain can present when sitting down or stretching the hamstrings.
Pain reduces when lying flat on the back.
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Hamstring syndrome
This condition could be the result of wearing and tearing to the back muscles and hamstring muscles. It is often seen in individuals that play sports involving running, kicking, and/or jumping. But it can happen to anyone from some awkward leg motion causing the muscles to spasm that can twist around the sciatic nerve or pull on it, causing various symptoms. A doctor or chiropractor will diagnose the condition by examining the symptoms, physical activities, and leg. Most individuals diagnosed with hamstring syndrome report discomfort or pain where they sit down. The pain gradually worsens when performing physical activities, regularly sitting, and when flexing the knee. Hamstring syndrome usually gets better within a few weeks with proper rest and home care. A doctor or chiropractor will recommend exercises and stretches to strengthen the muscles.
Home care
Ask the doctor or chiropractor about taking over-the-counter pain medication:
Acetaminophen – Tylenol
Ibuprofen – Advil, Motrin
Naproxen – Aleve
Read and follow all label instructions.
Use an ice pack on the pain area for 10 to 20 minutes at a time.
Try to do this every 1 to 2 hours for 3 days or until the swelling goes down.
After 2 or 3 days, if the swelling is gone, apply heat.
Use a warm water bottle, heating pad, or warm cloth over the area.
Avoid sitting if possible, unless it feels better than standing.
Take short walks to keep the muscles stretched.
Don’t do anything that causes symptoms to worsen.
Return to normal physical activities slowly.
If symptoms do not improve, then contact a doctor or chiropractor.
Caffeine falls under stimulants, or substances that excite the systems throughout the body.
Ingesting caffeine can cause the body to experience increased excitement, especially in the cardiovascular system.
This excitement causes the heart rate and blood pressure to rise
Then it lowers back down to baseline levels for most healthy individuals.
It is recommended to drink coffee in moderation, safe for individuals with pre-existing cardiovascular conditions.
References
de Ridder, Roel et al. “Neurodynamic sliders promote flexibility in tight hamstring syndrome.” European journal of sports science vol. 20,7 (2020): 973-980. doi:10.1080/17461391.2019.1675770
Matsuda, Dean K. “Editorial Commentary: Proximal Hamstring Syndrome: Another Pain in the Buttock.” Arthroscopy: the journal of arthroscopic & related surgery: official publication of the Arthroscopy Association of North America and the International Arthroscopy Association vol. 34,1 (2018): 122-125. doi:10.1016/j.arthro.2017.08.260
Park, Jung Wee et al. “Deep gluteal syndrome as a cause of posterior hip pain and sciatica-like pain.” The bone & joint journal vol. 102-B,5 (2020): 556-567. doi:10.1302/0301-620X.102B5.BJJ-2019-1212.R1
Chiropractic treatment/care is a recommended pain relief option for musculoskeletal automobile, sports, personal – injuries, strains, sprains, pain, and rehabilitation. An initial chiropractic examination is similar to a standard examination administered by health care providers. What an individual can expect at their first consultation includes:
Some chiropractors offer individuals an initial interview over a video conference and/or phone call. It is focused on discussion with topics like the chiropractors:
The initial in-office clinical exam generally includes:
Patient History and Symptoms
The patient will be asked to fill out forms that can also be filled out online before the visit, saving a patient time if they so choose. This provides background information about symptoms and conditions in preparation for the in-person chiropractic consultation. Questions include:
Did the pain start as a result of an auto, sports, personal, work injury?
How did the pain start – activities, sports, work, etc.?
When did the pain start – a few days, weeks, months, years?
Where is the pain located?
Does the pain spread out to other areas?
Is the pain dull, sharp, burning, or throbbing?
Does the pain come and go, or is it constant?
What activities or body positions make it better and/or worse?
Patients are also asked to provide information on pre-existing medical conditions, family medical history if necessary, prior injuries, and previous and current treatments provided by other medical professionals.
Physical Examination
A chiropractic examination includes:
Reflexes
Respiration
Blood pressure
Pulse
Certain orthopedic and neurological tests can also be used. These include:
Range of motion
Neurological integrity
Muscle strength
Muscle tone
Walking gait
Posture analysis
Diagnostic Studies
Based on the medical history and physical exam results, diagnostic studies could help reveal pathologies and identify structural abnormalities to diagnose more accurately. X-rays are the most commonly used during an initial chiropractic exam and are used to:
Diagnose recent trauma
Diagnose bone fractures
Study spinal deformities
An MRI scan is recommended for soft tissue damage like a herniated disc, torn muscle/s, or nerve compression.
Patient Diagnosis after the Chiropractic Exam
All the findings from the medical history, physical exam, and diagnostic tests help the chiropractor form a diagnosis. Once the diagnosis is established, the chiropractor will discuss personalized treatment options.
Body Composition
Heart Disease
Many factors can contribute to heart disease, and research has pointed to inflammation caused by obesity as one of the most significant factors to its development. The main contributor is cytokines produced by excess body fat. Cytokinescause inflammation in the walls of the arteries causing damage and increasing pressure. Blood pressure is the force of blood pushing against the walls of the vessels. High blood pressure means that the heart is not pumping blood effectively, and the heart begins to enlarge. An enlarged heart is a significant risk factor that can lead to heart failure if interventions are not taken to repair the damage.
References
Jenkins HJ, Downie AS, French SD. Current evidence for spinal x-ray use in the chiropractic profession. Chiropr Man Therap. 2018; 26:48.
Wang, Zhaoxia, and Tomohiro Nakayama. “Inflammation, a link between obesity and cardiovascular disease.” Mediators of inflammation vol. 2010 (2010): 535918. doi:10.1155/2010/535918
Weeks, William B et al. “Public Perceptions of Doctors of Chiropractic: Results of a National Survey and Examination of Variation According to Respondents’ Likelihood to Use Chiropractic, Experience With Chiropractic, and Chiropractic Supply in Local Health Care Markets.” Journal of manipulative and physiological therapeutics vol. 38,8 (2015): 533-44. doi:10.1016/j.jmpt.2015.08.001
Relaxing the low back muscles. The low back supports the weight of the upper body and provides mobility. The lumbar spine/low back is a complex structure of interconnecting:
Bones
Joints
Nerves
Ligaments
Muscles
All work together to provide support, strength, and flexibility.
However, this complex structure is highly susceptible to injury and pain. The muscles in the low back support the spinal column and are responsible for flexing, rotating the hips when walking. The nerves in the low back supply sensation and power the muscles in the pelvis, legs, and feet. The most common acute low back pain cases are brought on from injury to the:
Muscles
Ligaments
Joints
Discs
The body also reacts to injury by triggering an inflammatory response. Inflammation can cause severe pain. The key is relaxing the muscles and keeping them loose.
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Lower back pain causes
The most common cause is muscle spasms, which can be triggered by:
Quick awkward movements like twisting, reaching, and/or bending at the wrong angle can set off pain symptoms.
If the same back muscles are getting strained and/or pulled continuously, this could indicate an underlying problem with a misaligned vertebra.
Correct improper postures
Improper posture and body positioning eventually present with discomfort and pain. Individuals are constantly hunched over and slumped in front of computers and devices, along with sitting with crossed legs, sleeping on a non-supportive mattress, and there is a perfect recipe for low back pain. Adjusting sitting, desk, and computer ergonomics and using smart devices with posture awareness will go a long way to correct improper posture.
Stretch and loosen tight muscles
Stretch out throughout the day and before going to bed. Sitting all day at work, then going home and sitting all evening is not healthy for the body’s muscles. The muscles shorten, as do the ligaments and tendons. Stretching keeps the body loose and limber. Try out different forms of stretching, as well as foam rolling for the back.
Get the body moving
Cramped or pulled muscles need time to recover. Too much rest or being completely inactive makes sense but is not recommended. Light movement keeps the blood flowing, especially in and around the injured/sore area. This increases healing and shortens recovery time. Just some light walking is recommended. Getting up and moving while relaxing around the house will get the muscles back in shape.
Body Composition
Benefits of collagen
Gastrointestinal Health
Collagen generates a protective barrier effect on the intestinal mucosa that lines the digestive tract. One study found that collagen supplementation protects against the breakdown of the intestinal wall after a burn injury. A lack of collagen from aging or other factors could impair the structure of the intestinal mucosa. This could lead to digestive problems like leaky gut syndrome and irritable bowel syndrome.
Joint Health and Mobility
Collagen provides structure and cushion in the joints. As the body ages, the cushion wears down, and joint mobility decreases. This increases the risk of injury. Taking collagen supplements can help improve symptoms of osteoarthritis, rheumatoid arthritis, and other conditions.
References
Finta, Regina et al. “The effect of diaphragm training on lumbar stabilizer muscles: a new concept for improving segmental stability in the case of low back pain.” Journal of pain research vol. 11 3031-3045. 28 Nov. 2018, doi:10.2147/JPR.S181610
Lugo, James P et al. “Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study.” Nutrition journal vol. 15 14. 29 Jan. 2016, doi:10.1186/s12937-016-0130-8
National Institute of Neurological Disorders and Stroke. Pain: Hope Through Research. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Hope-Through-Research/Pain-Hope-Through-Research. June 9, 2017.
High school football takes a toll on the body. The sport can cause all kinds of injuries that can range from mild – severe. Areas that are commonly injured include:
Head
Neck
Shoulder
Arms
Hands
Spine
Legs
Knees
Ankles
Feet
Chiropractic has become a medically recommended form of treatment and rehabilitation for these injuries but also injury prevention. Today all NFL teams utilize a chiropractic team for players and staff. College teams are also discovering the benefits that chiropractic offers. There are significant benefits that high school football players can attain from chiropractic care.
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Enhanced Mobility
A chiropractic adjustment, technically known as chiropractic manipulative treatment/CMT, is a primary therapy in sports medicine. It helps to increase flexibility and minimize or eliminate pain during motion/movement. Adjustments have been shown to improve athletic performance.
Injury Prevention
Athletes who regularly use chiropractic experience a decline in sports-related injuries.
Treatment increases flexibility and mobility, allowing for optimal agility that has been linked to preventing injuries. This is because the body is relaxed and stays loose, even when tackled, instead of tensing up, which is a major contributor to strains and injuries.
Enhanced Strength
Chiropractic adjustments also help increase muscular strength, making the body stronger, and more resistant to injury. It has been shown to promote strength in the muscles after a few sessions effectively. The strengthened muscles also help avoid injury by being able to withstand the hits and recover faster. The strengthened body also helps to increase endurance and stamina.
Pain Relief
Many high school players use chiropractic to ease the general pain that comes from general practice and games. Adjustments and massage are highly effective for pain management and alleviate headaches, especially those that come from constant impact to the head and neck. It helps to alleviate soreness, stiffness, and pain from the entire body.
Sports Hernia
Athletes often experience athletic pubalgia. This is one of the most common causes of injury-related groin pain. Chiropractic can relieve the discomfort within 8 weeks in combination with rehabilitative stretches and exercises. Chiropractic plays a critical role in whole-body care, pain relief and keeps the body operating and performing at the highest level.
Body Composition
Water Intoxication
When an individual overwhelms their body’s ability to excrete water and waste products consumed, water intoxication can develop. Water intoxication causes disturbances in the body’s electrolyte balance. This can cause a life-threatening condition known as hyponatremia. With a rapid decrease in the sodium levels in the blood, relative to the amount of water, symptoms can develop rapidly:
If left untreated, later symptoms can develop into:
Seizures
Coma
Death
References
Hession, E F, and G D Donald. “Treatment of multiple lumbar disk herniations in an adolescent athlete utilizing flexion distraction and rotational manipulation.” Journal of manipulative and physiological therapeutics vol. 16,3 (1993): 185-92.
Pritchett, J W. “A statistical study of physician care patterns in high school football injuries.” The American journal of sports medicine vol. 10,2 (1982): 96-9. doi:10.1177/036354658201000206
Shane, Eric R et al. “Sports chiropractic management of concussions using the Sports Concussion Assessment Tool 2 symptom scoring, serial examinations, and graded return to play protocol: a retrospective case series.” Journal of chiropractic medicine vol. 12,4 (2013): 252-9. doi:10.1016/j.jcm.2013.08.001
Individuals don’t like to read the warning signs of their spinal health, saying to themselves the pain will go away. Individuals will feel their back seize up or sting for a moment and then goes back to normal. The body is doing its job to warn you that something is not right. This is where choices come into play:
Ignore the warning because the tingling or pain went away.
Pay attention to the warning before more damage is done.
This is where waiting, hoping that it will resolve on its own, is not recommended. This is because something did happen but did not fully present, like a loose part that is still functioning. However, time, movement, or action, can throw the body off balance and create all kinds of health issues.
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Paying attention to the Warning Signs
The body is always adapting to the internal and external environments. For example, external adaptation is sweating during a hot summer day. The body adapts to the heat by sweating to cool down and bring down the temperature. An example of internal adaptation is the spine has been slowly shifting out of alignment. The muscles that support the spine have been adapting to this shifting. However, it is not the ideal adaptation situation as some muscles over/under stretch while others under/over-contract to compensate, causing pain. The body gets stressed out physically, with possible damage occurring. This is where an individual knows something is not right and needs to listen to their body.
The Impact
A spine that is misaligned/subluxated does not move properly or function correctly. Improper movement damages the spinal:
Bones
Discs
Cord
Nerves
The spinal cord and nerves transmit and receive all the vital information the body needs to function. These include:
Heart function
Intestinal function
Lung function
A misaligned spine can hurt or cause symptoms for a split second. The effects of an untreated misaligned spine can affect an individual for life. If you have experienced any of these or other warning signs, contact a chiropractor. Injury Medical Chiropractic and Functional Medicine Clinic will help assess your symptoms and develop a personalized treatment plan.
Body Composition
Work On Goals One at A Time
To reach goals faster, it’s best to target one goal at a time. How to decide which goal to begin with:
Fat Loss First
This goal is best for individuals whose body compositions have a high body fat percentage and high overall weight.
Lean Body Mass First
Individuals may want to begin by increasing Lean Body Mass if they are skinny fat. Skinny fat means the individual is not overweight but has low amounts of Lean Body Mass and high amounts of Fat Mass.
Resistance training to build muscle will likely bring down Fat Mass as well. Increasing Lean Body Mass will increase the calorie needed by the body to maintain itself. This increased calorie need can lead to the body acquiring energy by burning extra fat. The calories burned in resistance training also speed up fat loss. Everyone is different in how the body responds to programs targeting fat and those designed to build muscle. Consult with our health coach, nutritionist, and fitness chiropractic team with any questions you may have.
Flynn, Diane M. “Chronic Musculoskeletal Pain: Nonpharmacologic, Noninvasive Treatments.” American family physician vol. 102,8 (2020): 465-477.
Sanzarello, Ilaria et al. “Central sensitization in chronic low back pain: A narrative review.” Journal of back and musculoskeletal rehabilitation vol. 29,4 (2016): 625-633. doi:10.3233/BMR-160685
Optimal nervous system health is the key to maximum body function and overall health. Individuals don’t really think about their nervous system until symptoms from injury, disease, or nerve problems present. The nervous system consists of billions of neurons that connect/network the brain with the rest of the body.
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Nervous System Health
All of the body’s systems, organs, and tissues have nerves attached to them. The brain engages with this network to control and coordinate bodily functions. Functions include:
Heart
Lungs
Immune system
Digestive system
Reproductive system
Every function the body performs requires brain-body communication through the nervous system. The brain communicates with the nervous system to regulate the body to the environment it is in. For example:
If it’s hot, the body sweats.
If it’s cold, the body shivers.
If there is danger, the fight or flight response activates.
All are directed by the brain transmitting signals and messages through the nervous system.
Body Function
Optimal body function means that all bodily functions are normal, active, and healthy. Everything is working as it should. When the body functions at less than 100%, it can develop into more serious problems little by little. Like a vehicle that starts making a little sound that seems like nothing, then after a few days, weeks, months, it becomes a massive popping, grinding, starting, stopping, emergency, when vital information that regulates function gets lost in transmission from the brain to the body, health declines.
Flowing Spinal Highway
The vital information/communication between the brain and the body flow through the spinal column. The super information highway/spinal cord travels down the spinal column. Branching off the spinal cord are spinal nerve roots that go to every system, organ, and tissue in the body. The spinal bones are lined up like an electrical conduit channel for the spinal cord. The vertebrae should be lined up and move properly, allowing optimal blood and nerve circulation without any obstruction or interference.
When the spine shifts out of place, creating misalignment, moving properly becomes hindered, causing discomfort and pain, along with the vital communication needed to regulate maximum function not able to get through. This leads to malfunction within the body and decreases health and well-being. Spinal misalignment that interferes with nerve message transmission is called a vertebral subluxation.Chiropractic healthcare professionals are trained to detect and correct spinal subluxations. They realign the spine’s bones to restore nervous system health and internal communication for proper body function.
Body Composition
Prebiotics Can Help With
Inflammation
Inflammation is a normal function of the immune system; however, chronic inflammation can cause damage to the body. Chronic inflammation is associated with:
Obesity
Heart disease
Cancer
Other diseases and conditions.
Having a balance of healthy gut microbiota helps decrease chronic inflammation and the risk of disease.
Gastrointestinal Diseases and Conditions
Prebiotics also ferment in the colon producing short-chain fatty acids. These provide energy for the colon’s epithelial cells that line and protect the colon. Prebiotics increase the protection provided by the epithelial cells, reducing the risk for gastrointestinal conditions like:
Irritable Bowel Syndrome – IBS
Crohn’s disease
Cancer.
Prebiotics can also reduce symptoms of gastrointestinal conditions.
Neurological System
The central nervous system is also known as the brain and spinal cord. However, many do not know about the enteric nervous system, which includes the gastrointestinal tract. The link between the enteric and central nervous systems involves cognitive and emotional functions. Prebiotics increase and promote healthy gut microbiota to help manage:
Mood
Learning
Memory
Certain psychological disorders
References
Cerdó, Tomás et al. “Probiotic, Prebiotic, and Brain Development.” Nutrients vol. 9,11 1247. 14 Nov. 2017, doi:10.3390/nu9111247
Chu, Eric Chun Pu, and Michelle Ng. “Long-term relief from tension-type headache and major depression following chiropractic treatment.” Journal of family medicine and primary care vol. 7,3 (2018): 629-631. doi:10.4103/jfmpc.jfmpc_68_18
Kiani, Aysha Karim et al. “Neurobiological basis of chiropractic manipulative treatment of the spine in the care of major depression.” Acta bio-medica : Atenei Parmensis vol. 91,13-S e2020006. 9 Nov. 2020, doi:10.23750/abm.v91i13-S.10536
Maltese, Paolo Enrico et al. “Molecular foundations of chiropractic therapy.” Acta bio-medica : Atenei Parmensis vol. 90,10-S 93-102. 30 Sep. 2019, doi:10.23750/abm.v90i10-S.8768
Wirth, Brigitte et al. “Neurophysiological Effects of High Velocity and Low Amplitude Spinal Manipulation in Symptomatic and Asymptomatic Humans: A Systematic Literature Review.” Spine vol. 44,15 (2019): E914-E926. doi:10.1097/BRS.0000000000003013
Going camping for an extended weekend can be exciting and fearful for individuals with back pain. Being in nature is exhilarating, setting up tents with the family, fishing, and hitting the backpacking trails. For those that struggle with back and/or neck pain or conditions that cause pain, the objective is to be prepared for the worst. The weather, steep hills, physical activities, sitting in chairs that are not spine supportive, and sleeping on hard ground can contribute to all kinds of back issues. There are adjustments and modifications, as well as, tools to help the experience remain pain-free and be highly enjoyable.
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Camping Back Pain
Not everyone with back pain or conditions that cause pain will struggle with camping out. There are individuals that prefer an ultra-firm sleeping surface like the ground as it provides their spine with the necessary support. Research has found that medium to fully firm mattresses and surfaces are the least to cause back pain. Many individuals go mattress-free a few nights a week and report that it helps reduce their pain.
Mattresses that are too soft sink in too much, provide no support to the spine that leads to spinal problems and more aches, and pains.
Sciatica from pinched nerves can become irritated or flare up when sleeping on the ground.
Individuals with arthritis in the spinal joints can present with stiffness and more pain.
Carrying and moving heavy equipment
Hiking
Backpacking with heavy bags
Setting up tents
Repeatedly bending over
Using traditional camping chairs can position the spine at unnatural angles and can aggravate certain spinal conditions.
Modifications and Adjustments
As with most physical activities for individuals with back pain, it’s all about preparation and modification. Here are a few ways to adjust the camping trip to prevent and avoid back pain:
Utilize as much mobile/rolling camping gear and ask for help when moving, lifting heavy equipment.
Use hiking polesfor support and avoid carrying backpacks or bags, as they add strain to the spine.
There are quality air mattresses and sleeping pads designed for pain symptoms and conditions.
Do a little research and see what options are available. Overall, aim for equipment that is sturdy and supportive. Listen to your body, follow a doctor or chiropractor’s advice, and enjoy nature.
Body Composition
Food Journaling
Individuals can keep track of their food choices by logging their food intake into a personal food journal. This is where food choices and calorie intake can be examined, analyzed, and learned from. A study showed that individuals who diligently track their food and calorie intake had a greater amount of weight loss. For those that want to lose body fat, the body needs to be in a caloric deficit. After a week of logging meals, snacks, and drinks, an individual is in a better position to correct and adjust a weight loss plan. For example, journaling helps with:
Most comfortable sleeping: Sleep Health. (December 2015) “Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; a systematic review of controlled trials.” https://www.sciencedirect.com/science/article/abs/pii/S2352721815001400
Muscle tension in the neck is a common musculoskeletal disorder. The neck is made up of flexible muscles that support the weight of the head. The muscles can experience injury and irritation from overuse and poor posture habits. Worn joints or compressed nerves can cause neck pain, but muscle spasms or soft tissue injuries commonly cause neck tension. Neck tension can present suddenly or progress slowly. Sleeping in an awkward position or straining the neck while engaged/involved in some activity can cause muscles to tense up. Chronic neck tension that comes and goes over the course of weeks or months could have a cause that goes unnoticed, like teeth grinding or being in a hunched position for extended periods.
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Symptoms of neck tension
Symptoms can come on suddenly or progressively. These include:
Stiffness
Tightness
Spasms
Turning the head is difficult
Discomfort and/or pain worsens with certain positions
Causes
Because the neck can move in many directions, there are various causes of tension in the neck. These include:
Repetitive motion or overuse injuries
Individuals whose work requires repetitive movements like scanning objects, looking up and behind constantly can strain the muscles.
Improper posture
An adult’s head weighs 10 to 11 pounds. If the weight is not properly distributed and supported with a healthy posture, the neck muscles have to work harder, causing strain.
Computer workstation habits
Individuals that sit at a desk or workstation for most of the day or night can develop hunching habits that they may overlook. This can definitely cause neck muscles to strain.
Phone habits
Constantly looking down at the phone is a common cause of tension in the neck and text neck.
Grinding teeth
When individuals grind or clench their teeth, pressure is placed on the muscles in the neck and jaw. This pressure strains the muscles, causing pain. There are exercises to promote more relaxed jaw muscles.
Physical activities and sports
Working out in a way that engages the neck muscles or whipping the head around during a game or some physical activity can cause minor neck injury and strain.
Sleep position habits
When sleeping, the head and neck should be aligned with the rest of the body. Using large pillows that elevate the neck too much can cause tension to build up while sleeping.
Heavy purses, backpacks, shoulder bags
Lifting and carrying any heavy object can throw the body out of alignment. This can cause strain on one side of the neck, building tension.
These are mild to moderate headaches that typically affect the forehead. However, these types of headaches can cause neck tension and tenderness.
Prevention
Making simple adjustments can help relieve, manage, and prevent tension in the neck and shoulders. These include:
Ergonomics
Consider a standing desk. Adjust the workstation so that proper posture along with comfort is maintained. Try different adjustments like the height of the chair, desk, and computer.
Be aware of body posture.
Stay aware of the body’s posture when sitting and standing. Keep the ears, shoulders, and hips in a straight line. Consider phone posture reminders and devicesto check in with how you’re holding yourself throughout the day.
Take breaks throughout the day.
Take breaks that will move the body and stretch the neck and upper body. This benefits the muscles, eyes, and mental health.
Sleep position
Improve sleeping positions with a smaller, flatter, firmer pillow.
Reduce weight from the shoulders
Utilize a rolling bag instead of carrying heavy bags and backpacks, and only carry what is necessary.
Movement
Try to get 30 minutes of moderate exercise/physical activity a day to keep the body in healthy condition.
Meditation and stretching
Practicing yoga or meditation along with stretching out helps reduce psychological and physical stress. Yoga can count as daily exercise.
Doctor or Dentist
If chronic neck tension is presenting, see a doctor or chiropractor. Consult a dentist about teeth grinding or temporomandibular joint TMJ disorder treatments.
Neck stretches
To relieve tension in the neck, try some neck stretches.
Gently pull your head to the right, so the ear almost touches the shoulder.
Hold for 30 seconds
Repeat on the opposite side.
Body Composition
The Immune System
The Immune System is essential in maintaining health. Its objective is to:
Neutralize pathogenic microorganisms like bacteria that enter the body and threaten homeostasis.
Eliminate harmful substances from the environment.
Fight against cells that cause illnesses like cancer.
Innate and adaptive immune processes.
The innate system includes exterior defenses, like the skin, proteins, and white blood cells.
Any organisms that escape the first line of defense have to then face the adaptive system. This is made up of T and B cells.
The adaptive immune system is constantly adapting and evolving to identify changes in pathogens change over time.
These systems work together to provide resistance and the elimination of long-term survival of infectious agents in the body.
References
Chaplin, David D. “Overview of the immune response.” The Journal of allergy and clinical immunology vol. 125,2 Suppl 2 (2010): S3-23. doi:10.1016/j.jaci.2009.12.980
Hawk, Cheryl et al. “Best Practices for Chiropractic Management of Patients with Chronic Musculoskeletal Pain: A Clinical Practice Guideline.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,10 (2020): 884-901. doi:10.1089/acm.2020.0181
Hughes, Stephen Fôn et al. “The role of phagocytic leukocytes following flexible ureterorenoscopy, for the treatment of kidney stones: an observational, clinical pilots-study.” European journal of medical research vol. 25,1 68. 11 Dec. 2020, doi:10.1186/s40001-020-00466-7
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