Working out on a treadmill is a great way to get cardiovascular exercise when unable to go outside or to change things up. However, it’s not just about getting on the machine and walking or running. Like anything, proper form and posture are important in preventing injuries. This allows the individual to walk smoother and faster, burn more calories, and get the full benefits. Individuals with a medical condition that impacts posture or makes it difficult to walk on a treadmill should speak to a healthcare provider for recommendations to ensure they can work out without aggravating the condition or putting themselves at risk. There is an option of working with a physical or occupational therapist to address any concerns individuals may have about using a treadmill.
Contents
Treadmill Walking Exercise Errors
Safety
A common error is getting on a treadmill with the belt already running. This may seem unnecessary, but many accidents happen when individuals just jump on. To avoid injuries, it is recommended to follow these safety tips.
Make sure the machine is off.
Know where the emergency stop switch is.
Stand next to the base/running deck.
Clip the safety key to your body to stop the treadmill if you slip or stumble.
Start the treadmill and set it to slow speed.
Look at the speed and carefully get onto the moving tread.
Gradually increase the speed once comfortably on board.
Wrong Shoes
A healthy step is to strike with the heel in front with the forward foot slightly off the surface. The foot then rolls from heel to toe; by the time the toe is on the ground, the individual is halfway into the next step, and the forward foot is now the rear foot and ready for the toes to push off to take the next step.
This sequence is only possible with flexible shoes.
Wearing stiff shoes may not allow for the roll-through.
Stiff shoes force the foot to slap down.
The body and walking stride become a flat-footed stomp.
Take a few minutes during a walking session to think about what the feet are doing.
Ensure they strike with the heel, roll through the step, and the rear foot provides an adequate push-off.
If you cannot do this in your present shoes, then it’s time to look at other flexible walking/running shoes.
Holding The Handrails
The handrails provide stability, but natural walking posture or natural movement involves a healthy stride and arm motion.
Constantly holding onto the handrails doesn’t allow for this motion.
Walking or running at a slower pace is recommended without using the handrails.
Individuals will get a better workout at a slower pace than they would at a faster rate holding on to the rails.
Individuals with a disability or balance issues may need the handrails and should consult a trainer or physical therapist for healthy workout recommendations.
Leaning Forward
Proper walking posture means the body is upright, not leaning forward or backward.
Before stepping onto the treadmill, check and readjust your posture.
Proper arm motion allows the body to go faster and burn more calories.
The swinging motion can help shoulder and neck problems developed from unhealthy postures.
The legs only move as fast as the arms do.
To speed up the legs, speed up the arms.
Going Too Fast
Go only as fast as the body can go while maintaining proper walking posture and form.
If overstriding, leaning forward, or hunching shoulders begin to present, slow down until a comfortable/maintainable speed that allows the body to walk correctly is found.
If the workout doesn’t feel like it’s helping
Individuals with a bad walking form at high speeds may consider adding running intervals.
Running will create quick bursts of higher heart rate and change form.
Running Intervals
Warm up at a slow speed for 3 to 5 minutes.
Increase walking speed to a fast pace that can maintain proper walking form.
Start a jog and increase the speed to match the jogging pace.
Jog for 1 to 3 minutes.
Return to the fast walking pace for 3 to 5 minutes.
Jog for 1 to 3 minutes.
Repeat until the end of the workout.
Finish with 3 to 5 minutes at an easy walking pace to cool down.
Challenge Yourself
When the body has fully adapted to a workout, it’s time to challenge the body to achieve greater fitness and stay motivated. This is where workout variation intensity, duration, frequency, and/or mode come into play.
Intensity
Add intensity by increasing the incline or the speed.
Duration
Increase the time spent on the treadmill.
If spending 30 minutes for several weeks, increase to 45 minutes for at least one weekly session.
After a couple of weeks, increase to 60 minutes.
Frequency
Once the body is used to treadmill walking, try to incorporate a session every day or every other day.
Walk at a brisk pace for 30 to 60 minutes, going for a total of 150 to 300 minutes per week.
Type of Exercise
Try jogging or running.
Alternate using the exercise bike, rowing machine, or stair climber.
Add weight training, circuit training, or anything enjoyable that gets the body moving in different ways.
Set goals and get into the habit of using the treadmill regularly to reap all the benefits. Avoid common treadmill errors, stay safe, and make the most out of walking and running workouts.
Move Better, Live Better
References
Centers for Disease Control and Prevention. Benefits of Physical Activity.
Donlin, Margo C et al. “Adaptive treadmill walking encourages persistent propulsion.” Gait & Posture vol. 93 (2022): 246-251. doi:10.1016/j.gaitpost.2022.02.017
Donlin, Margo C et al. “User-driven treadmill walking promotes healthy step width after stroke.” Gait & Posture vol. 86 (2021): 256-259. doi:10.1016/j.gaitpost.2021.03.031
Hashiba, M. “Transient change in standing posture after linear treadmill locomotion.” The Japanese Journal of Physiology vol. 48,6 (1998): 499-504. doi:10.2170/jjphysiol.48.499
Liang, Junjie et al. “The effect of anti-gravity treadmill training for knee osteoarthritis rehabilitation on joint pain, gait, and EMG: Case report.” Medicine vol. 98,18 (2019): e15386. doi:10.1097/MD.0000000000015386
MacEwen, Brittany T et al. “A systematic review of standing and treadmill desks in the workplace.” Preventive medicine vol. 70 (2015): 50-8. doi:10.1016/j.ypmed.2014.11.011
The spine consists of soft tissues, ligaments, the spinal cord, nerve roots, and cartilage, forming an S-shaped curve with three regions: cervical, thoracic, and lumbar. Its primary functions are to keep the body upright, provide mobility, and support the upper body’s weight. Injuries or other factors can cause mild to severe pain-like symptoms that affect the spine’s three regions, leading to misalignment and disc herniation, which can cause further complications. Fortunately, non-surgical treatments like spinal decompression can restore the spine’s functionality by realigning the body and restoring the spinal discs. This article will discuss how disc herniation affects the spine and body and how decompression therapy can treat it. We work with certified medical providers who use our patients’ valuable information to provide non-surgical treatments, including spinal decompression, to relieve pain-like symptoms associated with disc herniation and prevent chronic musculoskeletal issues. We encourage patients to ask essential questions and seek education about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer
How Does Disc Herniation Affect The Spine?
Do you experience stiffness or tingling in your neck, shoulders, or low back? Do you have radiating pain that is similar to other musculoskeletal conditions? Or do you feel aches and pains during stretching? These symptoms are often associated with spinal disc herniation, as research studies revealed, where the nucleus pulposus within the spine displaces and compresses the spinal nerve or cord. This can be caused by poor posture, incorrect lifting of heavy objects, or excessive twisting and turning, leading to wear and tear on the spinal disc. Left untreated, this can cause neurologic compromise or activity limitation to the rest of the body, as additional research shows. The three spinal regions can all be affected by this condition, causing a range of issues such as:
Numbness and tingling in the arms, hands, and fingers
Muscle weakness and stiffness in the neck and shoulders
Gait disturbances
Paralysis
Cardiovascular abnormalities
Back pain
Muscle weakness in hips, legs, buttocks, and feet
Sciatic nerve mimicry
An Overview Of Disc Herniation-Video
Have you been experiencing numbness, tingling sensations, or instability when walking? These issues could be caused by disc herniation, which occurs when the spinal cord and nerves are compressed or aggravated by the nucleus pulposus. This can cause pain in the cervical, thoracic, and lumbar areas and affect the functioning of your extremities. Research studies have revealed the severity of the herniation depends on the section affected, the size of the spinal canal, and pressure on the nerves. However, non-surgical, safe, and gentle treatments, such as chiropractic care and decompression therapy, can alleviate the effects of disc herniation. Watch the video above to learn more about the causes of disc herniation and the available treatments.
Decompression Therapy Treating Disc Herniation
If you are experiencing disc herniation, some treatments can help restore functionality to your spine. According to research studies, decompression therapy is one such treatment that works by using negative pressure within the spinal disc to increase hydration. This process pulls nutrients and oxygenated blood back into the disc, reducing pressure on the entrapped surrounding nerve root. Additionally, decompression therapy relieves the associated symptoms caused by disc herniation. In “The Ultimate Spinal Decompression,” written by Dr. Perry Bard, D.C., and Dr. Eric Kaplan, D.C., FIAMA, they explain that individuals with a herniated disc who use decompression therapy will feel negative or non-gravitational pressure within their spinal canal, which reduces the pressure from inside the disc. Decompression therapy helps restore the spine’s functionality and facilitates natural healing.
Other Treatments For Disc Herniation
Combining decompression therapy with chiropractic care can be effective in treating disc herniation. Chiropractic care involves spinal adjustments and manual manipulation to restore the natural alignment of the spine, which can relieve pressure on nerves caused by disc herniation. Gradual realignment of the vertebrae can help alleviate symptoms and reduce pain and discomfort while restoring the spine’s strength, flexibility, and mobility.
Conclusion
If the spinal cord is affected by environmental factors or injuries, it can cause pain and discomfort to the person. This is known as disc herniation, where the nucleus pulposus in the spine protrudes out of the spinal socket and presses on the spinal nerve. This can lead to neurological problems and affect the three spinal regions, causing mild to severe issues depending on the pressure on the spinal cord. However, non-surgical treatments like chiropractic care and decompression therapy can safely and gently manipulate the spine, realigning and hydrating the disc so the body can heal naturally. This can relieve pain and discomfort in the spine and restore mobility to the body.
For individuals with aches and pains after walking, the first thing to check is posture. How an individual holds their body is important in walking effortlessly and comfortably. Improving walking posture will make it easier to breathe and walk farther and faster. Injury Medical Chiropractic and Functional Medicine Clinic can treat back problems, restore mobility, and retrain individuals on achieving and maintaining healthy posture.
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Walking Posture
Sitting for extended periods weakens neck and back muscles and decreases spinal mobility, making it more difficult to maintain a healthy walking posture. Improving and maintaining healthy walking posture can go a long way regarding the body’s health.
Benefits
The benefits include:
Strengthened core, back, leg, and buttock muscles.
Improved balance and stability.
Easier breathing.
Increased energy levels.
Improved walking speed, distance, and gait.
Back and hip discomfort symptoms prevention.
Decreased risk of injury and falling.
Set Up Posture
Stand up straight.
Engage the core.
Relax shoulders.
Keep the chin parallel to the ground.
Eyes forward.
Minimize leaning forward or backward.
Spend the first 15 seconds of walking focusing on posture.
Once a rhythm is achieved, periodically check yourself to ensure you stay consistent with proper posture until it becomes normal.
Stand up Straight
Visualize standing tall and straight.
Resist the temptation to slouch or arch the back.
Control Leaning Forward or Back
Leaning strains the back muscles when sitting, standing, and walking.
Leaning slightly forward from the ankles when walking up a hill.
Going downhill, leaning slightly forward, or maintaining a straight back is okay.
Keep Eyes Forward
Avoid looking down.
The focus should be about 20 feet ahead.
Maintaining a forward visual path allows individuals to see anything from the side.
Keep Chin Parallel to the Ground
This reduces strain on the neck and back.
A proper chin position maintains forward focus rather than down.
Shoulders Back and Relaxed
Shrug and allow the shoulders to fall and relax slightly back.
Loosening up the shoulders helps relieve tension and…
Shrug and re-loosen at intervals during the walk to ensure the shoulders stay relaxed.
Engage Core Muscles
The core muscles help resist slouching and leaning.
Keep the stomach pulled in slightly.
Take deep, full breaths to maintain a healthy walking posture.
Maintain Neutral Pelvis
Ensure the hips are not tilting forward or back while walking.
Practice sticking out the buttocks, tucking them in, and finding a natural middle.
The middle is the healthy balance that will keep you from arching the back muscles and spine.
Devices
Resist the urge to engage with the phone or activity monitor while walking and looking down.
Only look when necessary and then mindfully regain posture.
Some activity monitors have vibration alerts to reduce the need to look down.
Utilize earbuds or headphones for making and taking calls and other tasks.
Certain earbuds or headphones allow for voice commands, so you don’t have to look at the phone.
Chiropractic Realignment and Retraining
Maintaining proper posture is a gradual process. A chiropractor can correct years of practicing unhealthy postures like forward head issues or chronic slouching and realign the spine to restore optimal function.
A chiropractic therapy team will work on bones and muscles in specific body regions.
Massage will relax the muscle tissues to restore correct balance.
Chiropractic techniques will realign the neck, spine, hips, and pelvis.
Strengthening and stretching exercises will maintain adjustments.
Posture retraining will teach individuals to stay aware of their spinal position and help create healthy habits.
Regular posture checks, whether at work, school, just walking around doing errands, or exercising, will help the body learn proper positioning until it becomes second nature.
Revitalize and Rebuild
References
Buldt, Andrew K et al. “The relationship between foot posture and plantar pressure during walking in adults: A systematic review.” Gait & Posture vol. 62 (2018): 56-67. doi:10.1016/j.gaitpost.2018.02.026
Hackford, Jessie, et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004
Lin, Guohao, et al. “The relationship between forward head posture, postural control, and gait: A systematic review.” Gait & Posture vol. 98 (2022): 316-329. doi:10.1016/j.gaitpost.2022.10.008
Suh, Jee Hyun, et al. “The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial.” Medicine vol. 98,26 (2019): e16173. doi:10.1097/MD.0000000000016173
Woollacott, Marjorie, and Anne Shumway-Cook. “Attention and the control of posture and gait: a review of an emerging area of research.” Gait & Posture vol. 16,1 (2002): 1-14. doi:10.1016/s0966-6362(01)00156-4
Low back pain is a common issue worldwide that can cause individuals to miss work and require emergency care. This type of pain occurs in the lumbar region of the spine, which supports the upper body and is surrounded by muscles, ligaments, and tissues. If left untreated, it can cause disability. Fortunately, treatments available can reduce pain and alleviate other symptoms. This article will explain how low back pain occurs, how it relates to disorders, and how spinal manipulation and decompression treatment can help. We utilize and incorporate valuable information about our patients to certified medical providers using non-surgical therapies like spinal decompression to alleviate pain-like symptoms associated with the low back and reduce its correlating musculoskeletal disorders. We encourage referring patients to associated medical providers based on their findings while supporting that education is a remarkable tool to ask our providers essential questions at the patient’s request. Dr. Jimenez, D.C., comprises this information as an educational service. Disclaimer
How Does Low Back Pain Occur?
Do you frequently experience discomfort or pain in your lower back? Does it bother you when you bend down or lift heavy objects? Or are you dealing with radiating pain similar to sciatic nerve pain? These are all common symptoms associated with low back pain. Research studies have revealed that low back pain can stem from various potential sources, including anatomical, neurological, and psychological factors, making identifying the pain’s root cause complex. Additionally, research studies have revealed that low back pain can vary among many individuals and are complex, depending on how severe the symptoms affect the body. Low back pain can occur when the spinal discs in the lumbar regions of the spine become compressed due to unwanted pressure or axial overload or when the surrounding muscles are overused or underused.
Disorders Correlating With Low Back Pain
Low back pain is a complex musculoskeletal disorder caused by various factors. Research studies have revealed two types of low back pain: specific and non-specific. Non-specific low back pain is usually caused by overuse of muscles or wear and tear on the spinal vertebrae and joints. On the other hand, specific low back pain is caused by a relationship between environmental factors and the pain itself, such as compressed neural structures, joint inflammation, or spinal instability. Studies also suggest low back pain can affect an individual’s health and daily activities. Low back pain can also cause referred pain, meaning it can be felt in a different area of the body, affecting vital organs or muscles. For example, sciatic nerve pain is often associated with low back pain.
The Path To Healing- Video
Have you been experiencing aches and pain in your lumbar spine? Does it hurt when you twist or bend over or lift something heavy? These pains are often related to low back pain, which can also be connected to other chronic conditions that affect the body. Low back pain is a common and complex issue affecting the body’s upper and lower parts. The lumbar region of the body is responsible for stabilizing the upper body’s weight, and the surrounding muscles, ligaments, and tissues protect the spinal cord. When the body experiences unwanted pressure or pathological factors, it can lead to low back pain and its associated symptoms. Unfortunately, back pain can significantly impact daily life, causing people to miss work or be unable to participate in regular activities. However, treatments available can reduce the effects of low back pain and its associated symptoms. The video above demonstrates how chiropractic care and spinal decompression can help alleviate low back pain, restore stability and mobility to the lumbar region, and improve a person’s quality of life.
How Spinal Manipulation & Decompression Treatment Relieves Low Back Pain
Many treatments available can help individuals struggling with low back pain. According to “The Ultimate Spinal Decompression” by Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., chiropractic care is one such treatment that can be effective. This type of care uses spinal manipulation to alleviate the effects of low back pain. Chiropractic care can offer relief by gently re-aligning the spine and reducing subluxation. Studies have shown that this treatment, known as decompression treatment, can reduce stress on posterior muscles, improving pain intensity and functionality. Additionally, decompression treatment can further help by stretching the lumbar spine and rehydrating discs. Both of these treatments are non-invasive, gentle, and non-surgical and can increase mobility and stability in the lumbar spine while reducing pain.
Conclusion
Low back pain can significantly affect a person’s ability to move around and maintain balance. It’s a common issue that can lead to disability and extended periods away from work, depending on its intensity. The causes can arise from various factors, including environmental factors and unwanted pressure. However, non-surgical, gentle, and non-invasive treatments can help alleviate the symptoms of low back pain. These treatments can realign the lumbar spine and stretch the affected muscles, relieving pain. By utilizing these treatments, individuals can become more mindful of their back health and prevent future injuries.
With the summer approaching, the day’s heat makes the body want to eat light or not at all. That’s when late-night hunger kicks in. Individuals can’t sleep because their stomachs won’t stop growling. Whatever the reason, the body needs something to eat to go back to sleep. The challenge is figuring out what’s quick, tasty, healthy, and can help promote sleep, as some foods contain compounds that can improve sleep.
Contents
Late-Night Nutritious Snacks
There are several reasons for needing a late-night snack, and a healthy snack can be a good way to get some additional nutrients for the next day. Having small nutrient-rich snacks under 200 calories is fine. Individuals who regularly have late-night snacks should consider having prepared snacks to promote sleep and not inhibit sleep. Planning is the key to choosing snacks to help support healthy sleep and satisfy hunger.
Snacks To Consider
Pumpkin Seeds
Pumpkin contains tryptophan which contributes to sleep.
They also contain essential nutrients zinc, phosphorus, potassium, selenium, and magnesium.
These can help combat illnesses related to inflammation.
Bananas
Bananas are a healthy source of dietary melatonin.
In one study, individuals who ate a banana had an increase in serum melatonin levels two hours after eating.
The potassium content of bananas can help inhibit muscle cramps, a problem some individuals have when trying to sleep.
Glass of Milk
Warm or cold, a glass of milk before bed can help improve sleep.
Milk contains antioxidant and anti-inflammatory properties, which can help improve sleep quality.
Sleep-inducing amino acids like tryptophan are also found in milk.
Dairy milk is not the only type of milk shown to aid sleep.
Soy milk is a good source of both melatonin and tryptophan.
Plant-based milk made with nuts can confer the same benefits as whole nuts.
Milk and Cereal
Individuals may reserve cereal for breakfast, but it can make a healthy late-night snack to promote sleep.
One study found that high-glycemic carbs in many corn-based cereals before bed reduced the time it took to fall asleep.
Limit portion size as the entire snack should be under 300 calories, especially for those with heartburn, as a heavy meal can exacerbate the problem.
Dairy products contain calcium, a mineral that directly produces the sleep hormone melatonin and is a natural relaxant in the body.
Peanut Butter and Jelly Sandwich
Foods like peanut butter contain an amino acid called tryptophan, which is converted into melatonin to promote sleepiness.
Carbohydrates like bread and jelly help make tryptophan more available to the brain.
Option for whole grain bread and natural peanut butter with no added sugars for added nutrition.
Yogurt with Fruit
Plain yogurt with berries, chopped nuts, and honey.
Yogurt provides a healthy source of calcium, which has been linked to better sleep.
Be sure to read the labels, as some varieties contain added sugar.
Fruit and Nuts
Fruit and nuts are great when hungry and tired.
They provide nutritional benefits, including vitamins, minerals, protein, complex carbs, healthy fats, and fiber.
They nourish, provide satisfaction, and help the body fall asleep.
An apple with a handful of almonds, a banana, and pecans, or a pear with a few walnuts.
One teaspoon of peanut butter on banana slices or dip apple slices in almond butter.
If almond butter is too thick for dipping, microwave 1-2 tablespoons for 30 seconds until it’s soft enough to dip.
Popcorn
Popcorn is a great snack that is low in calories.
Three cups of air-popped popcorn have fewer than 100 calories and about 4 grams of fiber.
Skip the butter and mix in dried spices for extra flavor.
Vegetables and Dip
Craving something crunchy and low-calorie, fresh vegetables and dip.
Any combination of raw carrots, broccoli florets, cucumber slices, celery, zucchini, peppers, and grape tomatoes can satisfy a rumbling stomach.
Enhance the flavor with a plain low-fat cottage cheese dip, Greek yogurt, or hummus.
Turkey Sandwich
When craving a sandwich, a combination of protein and complex carbohydrates from lean protein like turkey and whole grain bread with tomato, lettuce, and a splash of mayo and mustard can satisfy.
Allow enough time to digest, as being too full can inhibit sleep.
Chickpeas, the primary ingredient in hummus, contain tryptophan.
Body In Balance
References
Bandín, C et al. “Meal timing affects glucose tolerance, substrate oxidation, and circadian-related variables: A randomized, crossover trial.” International Journal of Obesity (2005) vol. 39,5 (2015): 828-33. doi:10.1038/ijo.2014.182
Beccuti, Guglielmo, et al. “Timing of food intake: Sounding the alarm about metabolic impairments? A systematic review.” Pharmacological research vol. 125, Pt B (2017): 132-141. doi:10.1016/j.phrs.2017.09.005
Behrouz, Sepide, et al. “The Antioxidant, Anti-Inflammatory, and Immunomodulatory Effects of Camel Milk.” Frontiers in immunology vol. 13 855342. 12 Apr. 2022, doi:10.3389/fimmu.2022.855342
Gallant, Annette, et al. “Nutritional Aspects of Late Eating and Night Eating.” Current obesity reports vol. 3,1 (2014): 101-7. doi:10.1007/s13679-013-0081-8
Stobiecka, Magdalena, et al. “Antioxidant Activity of Milk and Dairy Products.” Animals: an open access journal from MDPI vol. 12,3 245. 20 Jan. 2022, doi:10.3390/ani12030245
Misalignment of the spine can occur due to various factors, causing stress and joint shifting. The spine plays an important role by supporting the body’s weight and maintaining stability, consisting of vertebrae, facet joints, spinal nerves and cord, and intervertebral discs. The surrounding muscles, tissues, and ligaments protect the spinal cord from damage. However, the spine may develop chronic conditions due to axial load pressure, affecting the body. Fortunately, non-surgical and non-invasive treatments can realign the spine and naturally heal the body. This article discusses spinal subluxation and its symptoms, along with the effectiveness of spinal decompression in alleviating subluxation. We utilize and incorporate valuable information about our patients to certified medical providers using non-surgical therapies like spinal decompression to alleviate pain-like symptoms associated with spinal subluxation. We encourage referring patients to associated medical providers based on their findings while supporting that education is a remarkable tool to ask our providers essential questions at the patient’s request. Dr. Jimenez, D.C., comprises this information as an educational service. Disclaimer
What Is Spinal Subluxation?
Are you experiencing muscle tightness in your neck, back, or shoulders? Do you feel pain radiating down your arms or legs? Or are you experiencing muscle aches in different parts of your body? These issues may be caused by spinal subluxation, which research shows can occur in the cervical, thoracic, and lumbar spine sections. A spinal subluxation can be caused by traumatic injuries or normal factors that cause the spinal vertebrae to shift out of alignment. This can cause a lot of discomfort. Studies also reveal that spinal subluxation can interfere with neuron communication between the brain and the rest of the body, leading to unwanted symptoms that affect the functioning of the nervous and organ systems and overall health.
Symptoms Associated With Spinal Subluxation
A spinal subluxation happens when the spine shifts out of alignment due to traumatic or normal factors. According to Dr. Eric Kaplan, D.C, FIAMA, and Dr. Perry Bard, D.C., in their book “The Ultimate Spinal Decompression,” biomechanical instability can cause the surrounding muscles and joints to destabilize or increase antagonist coactivation to stabilize the body. Simple movements like bending, twisting, or turning can cause the surrounding muscles to overstretch and make the body feel unstable. Research studies mentioned that displacement in any part of the spinal skeletal frame could press against the surrounding nerves, which can cause neuron signals to be hardwired and create too much or too little communication with the surrounding muscles and joints. Other symptoms associated with spinal subluxation include:
Muscle tightness around the back
Pain and discomfort
Headaches
Limited mobility
Tingling sensations
Digestive and respiratory issues
Low energy
Thoracic Spine Pain- Video
Do you experience pain or discomfort when twisting, turning, or bending? Have you felt muscle aches, pain, or tenderness in your back, or do you feel unsteady when walking? These symptoms may be caused by spinal misalignment or subluxation. Subluxation occurs as pressure compresses spinal discs, causing vertebrae to shift from their normal position. A subluxation can occur in different spine sections, resulting in overlapping risks. This causes pain in various body parts, known as referred pain. Fortunately, non-surgical treatments like chiropractic care and spinal decompression can reduce the effects of subluxation, realign the spine, and promote natural healing for muscles, ligaments, and joints. The video above explains thoracic spine pain symptoms and how manual and mechanical manipulation can alleviate pain-like symptoms, rehydrate spinal discs, and kick-start the body’s natural healing process.
If you suffer from muscle pain associated with spinal subluxation, you can alleviate the associated pain symptoms in several ways. One option is spinal decompression, a non-surgical treatment shown to effectively reduce residual pain and disability, improve range of motion, and modulate neural mechanical sensitivity, as research studies mentioned. Through gentle spine stretching, spinal decompression helps realign the body and allows spinal discs to return to their original position. This, in turn, will enable nutrients, fluids, and oxygenated blood to rehydrate the discs and promote natural healing. For added benefits, spinal decompression can be combined with additional treatments, such as physical therapy and chiropractic care. Best of all, it is a safe and non-invasive treatment allowing individuals to be more mindful of how they move their bodies.
Conclusion
Spinal misalignment or subluxation can occur over time due to traumatic injuries or normal factors. This can cause the spinal vertebrae to shift out of alignment, leading to referred muscle pain and chronic issues that can eventually result in disability. However, non-surgical and non-invasive treatments like spinal decompression use mechanical traction to gently stretch the spine and realign it, releasing the body’s natural healing process. Additionally, non-surgical treatments like spinal decompression help individuals be more mindful of their bodies and prevent new injuries from occurring. Combining spinal decompression with other therapies can promote health and wellness in many individuals.
References
Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.
A pinched, compressed, overly stretched, twisted, and entangled nerve can happen throughout the body. The most common locations are the neck, shoulder, upper back, upper chest, arm, elbow, hand, wrist, low back, legs, and feet. This disrupts the nerve’s ability to function properly. Each nerve stimulates muscles and detects sensations in specific areas of the skin or internal organs so they work properly. Common symptoms are tingling, numbness, pain, weakness, and musculoskeletal problems. The average pinched nerve duration can last a few days to as long as 4 to 6 weeks or, in some cases, longer, in which case individuals should see a doctor or neurologist. Injury Medical Chiropractic and Functional Medicine Clinic can relieve, release, and restore nerve health.
Contents
Pinched Nerve
A pinched nerve is caused by pressure from surrounding tissues that place added stress on it. Muscles, bones, cartilage, and tendons can all press, pull, or entangle a nerve. This can result in a loss of function, which can then lead to symptoms including:
Tingling
Numbness
Muscle weakness
Various types of pain – sharp, electrical, throbbing, aching, and radiating/spreading out to other areas.
Burning sensation
A pinched nerve can become serious, cause chronic pain conditions and lead to permanent nerve damage.
More severe cases may require surgery.
Pinched Nerve Duration
Pinched nerve duration depends on the injury, which can happen suddenly or gradually. A temporary case with an acute cause, such as injury or poor posture, can last several days. Cases related to chronic conditions, like arthritis, may last longer. Treatment, as well as recovery, also vary based on the location of the injury and what’s causing the pressure.
Body Locations
Neck
A pinched nerve in the neck can cause tingling sensations and pain, which can travel to the shoulders and arms. This type can be caused by:
Sleeping position
Repetitive movements
Injuries
The pain will usually ease within several days unless a chronic health condition is the cause of the pinching.
Lower back
A pinched nerve in the lower back is often brought on by herniated discs that compress nerve roots.
It may also be caused by arthritis or injuries.
Individuals may feel a sharp pain in the lower back, as well as in the buttocks and back of the leg.
Sciatica may be a symptom.
Lower back pain may be acute, lasting only a few days.
If the injury doesn’t resolve, it may cause chronic back pain that can last 12 weeks or more.
Leg
The legs can develop pinched nerves from herniated discs or injuries.
If left untreated can lead to peripheral neuropathy.
This can develop over several weeks or years.
Hip
A pinched nerve in the hip can last a few days if related to an injury. If the pain lasts longer than a few days, consult a doctor. Possible causes of chronic hip pain may include:
Obesity
Bone spurs
Arthritis
Shoulder
Shoulder pain brought on by a pinched nerve usually starts in the upper spine and is caused by:
Injury
Tendinitis
Arthritis
To tell if the pain symptoms are from a pinched nerve and not a muscle strain, the pain tends to occur in one shoulder, and there is a sharpness to the aches.
Left untreated, arthritis or tendinitis can lead to chronic pain that can come and go for several weeks, months, or years.
Wrist
Repetitive overuse is commonly linked to pinched nerves in the wrist.
Pinched nerves can lead to carpal tunnel syndrome – pain and numbness extending through the arm, hand, and fingers.
Pain lasting over two months could indicate other underlying conditions, like arthritis.
Chiropractic Relief
Chiropractic adjustments identify the impacted nerve/s and use various therapies to remove the compression, relieving symptoms and the injury or issue. A personalized treatment plan can include the following:
Cornwall, R, and T E Radomisli. “Nerve injury in traumatic dislocation of the hip.” Clinical orthopedics and related research, 377 (2000): 84-91. doi:10.1097/00003086-200008000-00012
Dmytriv, Mariya, et al. “PT or cervical collar for cervical radiculopathy?.” The Journal of family practice vol. 59,5 (2010): 269-72.
Hochman, Mary G, and Jeffrey L Zilberfarb. “Nerves in a pinch: imaging of nerve compression syndromes.” Radiologic clinics of North America vol. 42,1 (2004): 221-45. doi:10.1016/S0033-8389(03)00162-3
Lopez-Ben, Robert. “Imaging of nerve entrapment in the foot and ankle.” Foot and ankle clinics vol. 16,2 (2011): 213-24. doi:10.1016/j.fcl.2011.04.001
Needham, C W. “Pinched nerves and signature signs.” Connecticut Medicine vol. 57,1 (1993): 3-7.
Siccoli, Alessandro, et al. “Tandem Disc Herniation of the Lumbar and Cervical Spine: Case Series and Review of the Epidemiological, Pathophysiological and Genetic Literature.” Cureus vol. 11,2 e4081. 16 Feb. 2019, doi:10.7759/cureus.4081
Many people experience pain daily at some point in their lives. The causes of pain can vary from person to person and can be due to environmental factors or normal wear and tear on the body. When the spine is under unwanted pressure, spinal discs can become compressed and musculoskeletal disorders can cause vertebrae to wear down, leading to chronic pain and disability. Fortunately, many treatments are available to alleviate pain and help the body restore itself naturally. This article focuses on a non-surgical treatment called spinal decompression, which can reduce the effects of musculoskeletal pain and help with the back and spine’s cervical, thoracic, and lumbar areas. We utilize and incorporate valuable information about our patients to certified medical providers using non-surgical therapies like spinal decompression to alleviate pain-like symptoms associated with environmental factors. We encourage referring patients to associated medical providers based on their findings while supporting that education is a remarkable tool to ask our providers essential questions at the patient’s request. Dr. Jimenez, D.C., comprises this information as an educational service. Disclaimer
What Is Spinal Decompression?
Do you feel stiffness in your upper or lower body? Are you experiencing any discomfort in your back, neck, or shoulders? Or are you feeling pain during simple movements? If these issues persist, consider spinal decompression therapy to alleviate your pain. Research studies reveal that many people experience pain at least a few times due to compression of the intervertebral discs caused by everyday wear-and-tear injuries and poor posture. This happens when the vertebral bones compress the spinal cord and discs, creating a risk of further complications. Luckily, spinal decompression is a non-surgical treatment option that is safe, gentle, and proven successful. It gently stretches the spine, relieving pressure on the spinal disc. Some of the physical benefits of spinal decompression therapy include:
Pain level decrease
Spine mobility improves
Postural integrity enhances
Develops core strength
Joint flexibility increases
Decrease stress levels
The immune system is boosted
Prevents new injuries from occurring
Chiropractic Care for Disc Herniation-Video
Do you feel pain or stiffness in certain body areas, especially when stretching or bending? These symptoms are often caused by spinal disc compression. Fortunately, many non-surgical treatments are available to help reduce the effects of spinal disc compression and promote natural healing. One such treatment is spinal decompression, as studies reveal that it uses negative pressure to stretch the muscles around the spine and reduce stress. Spinal decompression can be combined with other non-surgical treatments like chiropractic care to relieve pressure from the spine and reduce pain. Chiropractic care involves realigning the spine and reducing referred neck, shoulder, or back pain. Both therapies are non-invasive and can be combined with physical and nutritional treatment for optimal results. The video above explains how non-surgical treatments can help with disc herniation and associated symptoms.
Spinal Decompression For Musculoskeletal Pain
If you experience axial load on your spine from various factors, it could lead to musculoskeletal pain. Research shows that musculoskeletal pain is somatic by nature and can be associated with other pain syndromes related to the spine. Spinal decompression therapy can help alleviate this referred pain by using gentle traction to stretch the spine. Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C.’s book, “The Ultimate Spinal Decompression,” stated that this therapy creates space between the vertebrae, allowing herniated or bulging discs to return to their positions in the spine. This reduces pressure on nerves and soft tissues and increases the circulation of oxygenated blood, fluids, and nutrients to the spinal disc. This helps stimulate the body’s natural healing mechanism and reduce musculoskeletal pain in the cervical, thoracic, and lumbar regions. Therefore, spinal decompression therapy can alleviate pain symptoms associated with those areas.
Conclusion
If you’re experiencing musculoskeletal pain in your neck, upper back, or lower back, it could be due to unwanted pressure on your spine. A variety of environmental factors can cause this pressure. Spinal decompression is a non-surgical treatment that can help alleviate this pressure using gentle traction on the spine. Spinal decompression can create negative pressure, increasing disc height and stretching the surrounding muscles. This can help reduce pain and prevent new injuries from occurring. Combining spinal decompression with other therapies can help individuals become more mindful of their bodies and avoid adding unwanted pressure to their spine.
Automobile accidents and collisions can cause knee and ankle injuries in various ways. Automobile crashes are considered high-energy collisions versus slip and fall traumas which are generally low-energy. However, a 30mph or under-collision can have serious and detrimental effects on the knees and ankles. The sudden forces can cause the knees to collide with the dashboard or push the feet and legs into the body, generating intense pressure and compressing the bones, muscles, and ligaments damaging soft tissues and bone structures from the impact. The Injury Medical Chiropractic and Functional Medicine Clinic Team can rehabilitate, realign, strengthen, and restore function to individuals with minor to severe auto collision injuries.
Contents
Knee and Ankle Injuries
Musculoskeletal motor vehicle crash/collision injuries affect the body’s movement. The impact can pull, tear, crush, and smash bones, muscles, tendons, ligaments, discs, and nerves. These injuries restrict the range of motion and can cause pain and sensation symptoms. The National Accident Sampling System reports 33% of injuries sustained during vehicle collisions are to the lower extremities.
Despite the knees and ankles having soft tissues that absorb and distribute the energy’s impact, the forces from the collision often happen instantly and unexpectedly, causing the individual to tense up, which overwhelms the structures.
Even panic stepping on the brake pedal can cause injury to the ankle and foot.
A passenger’s reflex of trying to resist forces can experience foot, ankle, and knee injuries from bracing off the vehicle’s floorboard.
Automobile collisions can cause strains, sprains, fractures, and dislocations.
Torn, Strained, or Sprained Knee
If the foot becomes planted on the floorboard while the body continues to move forward or sideways, the force can travel into the knee, causing twisting or shearing.
Depending on the injury type, the impact strength can damage different ligaments.
The ligaments resist forces that push the knee inwards/medially and outwards/laterally and slightly resist rotational forces.
When any of these ligaments are damaged, swelling, pain, and limited ranges of motion can result.
Putting weight on the affected leg can be difficult.
In some cases, the ligaments tear completely, necessitating surgical repair.
Once the individual can engage in mild activity, they can begin a rehabilitation program to restore function.
Recovery times vary based on the location and severity of the injury.
Fractured Knee or Ankle
When a fracture occurs in a joint, like the knees or ankles, surgical procedures may be necessary to repair the broken bone/s.
Broken bones can result in simultaneous damage and/or inflammation of the connective tissues that can cause the muscles to contract/tighten or atrophy during the recovery and healing phases.
Joints and bones are kept healthy with moderate movement and weight-bearing.
Fractures require immobilization of the affected area.
A physical therapy rehabilitation program can begin when the brace or cast comes off.
Targeted exercises and resistance will strengthen and stretch the joint to improve flexibility and promote healing through improved circulation.
Torn Meniscus
The meniscus is a C-shaped area of cartilage that rests between the thigh and shin bones.
It acts as a shock absorber.
The meniscus can become torn, resulting in pain, stiffness, and loss of motion.
This injury can heal independently with the right rest and therapeutic exercises.
A chiropractic auto collision specialist can diagnose the severity of the tear and provide the recommendations needed to rehabilitate and strengthen the knee.
If the tear is severe enough, surgery may be required.
Strained or Sprained Ankle
Strained tendons and sprained ligaments can result from the ankle being subject to tremendous force.
Strains and sprains vary in severity.
Both indicate that the connective tissue has been damaged or stretched beyond normal limits.
They can present with pain, inflammation, and problems moving the affected area.
With proper medical attention and rehabilitation, recovery is possible.
Torn Achilles Tendon
The Achilles tendon connects the calf muscle to the heel and is necessary for walking, running, physical activity, and bearing weight.
If the tendon gets torn, surgery will be required to reattach the muscle and tendon.
After recovery, the individual can begin physical therapy to work the tendon and muscle, slowly building strength and range of motion.
It is critical to do this with the supervision of an expert in musculoskeletal rehabilitation to avoid re-injury or developing new injuries.
Chiropractic Treatment
Any musculoskeletal motor vehicle injuries can result in intense pain that worsens with activity, inflammation, swelling, redness, and/or heat in the affected area. This is why correctly diagnosing the injury is essential if the condition is to be properly and thoroughly treated. A physical examination will vary based on the individual’s state and can include:
Strength assessment
Range of motion
Reflexes
Other variables to determine the underlying issues.
Diagnostic imaging such as X-rays, MRIs, and CT scans can help identify and clarify injuries’ extent, nature, and location and rule out problems.
A qualified healthcare professional will combine the data with medical history to develop an accurate diagnosis. Our ability to effectively treat accident individuals is based on applying clinical expertise in musculoskeletal diagnosis and care. Our medical team takes a practical approach to help individuals quickly heal from musculoskeletal injuries using the latest treatments possible. When you meet with one of our professionals, you will feel relaxed and confident that you have come to the right place.
From Injury To Recovery
References
Dischinger, P C et al. “Consequences and costs of lower extremity injuries.” Annual proceedings. Association for the Advancement of Automotive Medicine vol. 48 (2004): 339-53.
Fildes, B et al. “Lower limb injuries to passenger car occupants.” Accident; analysis and prevention vol. 29,6 (1997): 785-91. doi:10.1016/s0001-4575(97)00047-x
Gane, Elise M et al. “The impact of musculoskeletal injuries sustained in road traffic crashes on work-related outcomes: a protocol for a systematic review.” Systematic reviews vol. 7,1 202. 20 Nov. 2018, doi:10.1186/s13643-018-0869-4
Hardin, E C et al. “Foot and ankle forces during an automobile collision: the influence of muscles.” Journal of biomechanics vol. 37,5 (2004): 637-44. doi:10.1016/j.jbiomech.2003.09.030
Li, Wen-Wei, and Cheng-Chang Lu. “Knee deformity following a motor vehicle accident.” Emergency medicine journal: EMJ vol. 38,6 (2021): 449-473. doi:10.1136/emermed-2020-210054
M, Asgari, and Keyvanian Sh S. “Crash Injury Analysis of Knee Joint Considering Pedestrian Safety.” Journal of biomedical physics & Engineering vol. 9,5 569-578. 1 Oct. 2019, doi:10.31661/jbpe.v0i0.424
Torry, Michael R et al. “Relationship of knee shear force and extensor moment on knee translations in females performing drop landings: a biplane fluoroscopy study.” Clinical biomechanics (Bristol, Avon) vol. 26,10 (2011): 1019-24. doi:10.1016/j.clinbiomech.2011.06.010
The human body has muscles surrounding and protecting the spine to prevent pain and disability. The spine is divided into three sections in the body: cervical, thoracic, and lumbar, which form an S-shape curve to promote stability and good posture. The spine has several discs, facet joints, and spinal nerves that work with the surrounding muscles, making the body mobile. However, various factors can pressure the spine, compressing the spinal discs and invoking referred pain to the surrounding muscles and tissues in different locations, leading to overlapping risk profiles if left untreated. This article focuses on the lumbar spine, explaining what vertebral pain syndrome is and how non-surgical treatments such as spinal decompression can restore mobility to the lumbar spine. We utilize and incorporate valuable information about our patients to certified medical providers using non-surgical therapies like spinal decompression to alleviate vertebral pain syndrome associated with the lumbar spine. We encourage while referring patients to associated medical providers based on their findings while supporting that education is a remarkable tool to ask our providers the essential questions at the patient’s request. Dr. Jimenez, D.C., comprises this information as an educational service. Disclaimer
An Overview Of the Lumbar Spine
We will concentrate on the lumbar spine, one of the three spine sections. The lumbar spine or low back begins at the T12 (the last thoracic vertebra) and ends at the S1 (the sacrum). It comprises five vertebrae with a common structure supporting the low back. These vertebrae are as follows:
The body
Pedicles
Laminae
Transverse processes
Spinous process
Superior/inferior articular processes
The lumbar spine has bigger and stronger bones that provide stability to the upper and lower parts of the body. Research studies reveal that the lumbar spine performs three essential functions that enable the body to function properly:
It supports the upper body.
It absorbs axial forces that move from the head to the trunk. This allows the muscles in the trunk to move without causing pain.
The lumbar spine forms a canal that safeguards the spinal cord and nerves.
The Structures Of the Lumbar Spine
The spine comprises several structures, including the vertebrae, spinal cord, spinal nerves, facet joints, and intervertebral discs. Each structure plays a unique role in keeping our bodies functioning properly. The vertebrae protect the spinal cord and nerves from injury, while the facet joints guide the motion of the vertebrae and help maintain stability. The spinal cord and nerves work with the central nervous system to send signals from the brain to the body for coordinating reflex actions. Intervertebral discs act as shock absorbers, allowing the spine to be flexible. Muscles, tissues, and ligaments protect the entire lumbar spine structure from pain. However, traumatic injuries or unwanted pressures can cause misalignment and low back pain. Low back pain is a common musculoskeletal complaint, and several factors can contribute to its development, often confused with vertebral pain syndrome associated with the lumbar spine, as research studies reveal.
Move Better, Live Better- Video
Do you have stiffness in your lower back or experience constant aches in certain regions? These may be signs of low back pain related to vertebral pain syndrome. Research shows that pathologic degeneration in the lumbar spine can cause low back pain, affecting all components. Several mechanical, traumatic, nutritional, and genetic factors contribute to spinal degeneration. However, non-surgical treatments can help reduce muscle pain and alleviate unwanted pressure on spinal discs. Chiropractic care and spinal decompression are two treatments that enhance mobility and function in the spine, relieving pain. The video above talks more about these treatments.
What Is Vertebral Pain Syndrome?
Experiencing pressure on the lumbar spine can result in various issues that can worsen low back pain. One of these issues is called vertebral pain syndrome. In “The Ultimate Spinal Decompression,” Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., explain that this syndrome occurs when environmental factors start affecting the lumbar spine. It can be caused by visceral pain in the lower back that disrupts neuron signals in the lumbar spine. This can irritate spinal nerves, leading to referred pain in the lower body. The book also mentions that vertebral pain syndrome can happen when the vertebrae end plates on spinal discs wear thin, causing pressure to move with the disc. This can inflame the spine, causing chronic low back pain.
How Spinal Decompression Alleviate Vertebral Pain Syndrome
How can non-surgical spinal decompression treatments help alleviate vertebral pain syndrome in the lumbar spine? Research studies revealed that spinal decompression could reduce pressure on the spinal disc and gently stretch the spine, restoring disc height. This treatment can relieve many people from low back pain and its associated symptoms. Moreover, it can rehydrate spinal discs by promoting the flow of blood and nutrients, which aids in the healing process to reduce the effects of vertebral pain syndrome.
Conclusion
Taking care of your spine is crucial as everyday factors can put pressure on it, causing damage to the spinal discs. This can lead to vertebral pain syndrome, which can cause lumbar back pain and referred pain linked to visceral problems. Luckily, spinal decompression therapy can ease the effects of this syndrome by gently stretching the spine and restoring hydration to the discs. Incorporating spinal decompression into your routine allows you to enjoy a pain-free life without worrying about lower back pain.
Kang, J.-I., Jeong, D.-K., & Choi, H. (2016). Effect of spinal decompression on the lumbar muscle activity and disk height in patients with herniated intervertebral disk. Journal of Physical Therapy Science, 28(11), 3125–3130. doi.org/10.1589/jpts.28.3125
Kaplan, E. & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.
Manfrè, L., & Van Goethem, J. (2020). Low Back Pain (J. Hodler, R. A. Kubik-Huch, & G. K. von Schulthess, Eds.). PubMed; Springer. www.ncbi.nlm.nih.gov/books/NBK554336/
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