Back Clinic Chronic Back Pain Team. Chronic back pain has a far-reaching effect on many physiological processes. Dr. Jimenez reveals topics and issues affecting his patients. Understanding the pain is critical to its treatment. So here we begin the process for our patients in the journey of recovery.
Just about everyone feels pain from time to time. When you cut your finger or pull a muscle, pain is your body’s way of telling you something is wrong. Once the injury heals, you stop hurting.
Chronic pain is different. Your body keeps hurting weeks, months, or even years after the injury. Doctors often define chronic pain as any pain that lasts for 3 to 6 months or more.
Chronic back pain can have real effects on your day-to-day life and your mental health. But you and your doctor can work together to treat it.
Do call upon us to help you. We do understand the problem that should never be taken lightly.
Here, you can find expert advice on coping with spine and back pain, the aftermath of a car accident, and improving your quality of life.
Introduction
People who have been in an automobile accident, even a little one, may have physical injuries to their back, spine, and upper and lower limbs. Acute or persistent pain may be the consequence of injuries brought on by the abrupt forces involved in a collision. Does stiffness affect your shoulders, back, and neck? Do you have back discomfort that radiates down? Or have you been unable to do your everyday chores due to persistent headaches? Today, we’ll examine and comprehend the reasons behind back and spine discomfort, identify its symptoms, and investigate how people may heal and reclaim their quality of life with the aid of efficient therapies like chiropractic adjustments.
Spine & Back Pain Causes After a Car Accident
The spine and back are vulnerable during a car accident due to the rapid acceleration, deceleration, and twisting motions that occur. Common causes of pain include:
Whiplash and Soft Tissue Injuries: A person in a rear-end collision will experience a common injury known as whiplash. This musculoskeletal injury occurs when the head and neck are forcefully jerked forward and backward. (Stroke, 2023) This can strain or tear muscle tissue structures in the neck and upper back, leading to the development of pain and stiffness throughout the body.
Herniated Discs: The impact of a car collision can cause the spinal segments to compress or displace the intervertebral discs, causing them to bulge or rupture. This may irritate nearby nerves, compressing them, resulting in back pain-associated numbness or weakness within the upper and lower extremities. (Ge et al., 2019)
Spinal Misalignment: The sudden jolts and movements the body experiences after a car collision can misalign the spinal vertebrae, disrupting the spine’s natural curvature. This can lead to numerous pain-like symptoms, such as muscle spasms, restricted movement, and pain.
Fractures or Dislocations: In severe accidents, the spinal vertebrae may fracture or dislocate, causing intense pain and potential nerve damage. These injuries can negatively influence an individual’s social and financial situation when being treated. (Fakharian et al., 2017)
Facet Joint Injuries: The facet joints, which connect the vertebrae, can become sprained or damaged during a collision, leading to pain.
Symptoms of Spine & Back Pain
Depending on the collision’s severity, the spine and back can develop symptoms depending on the type of injury the person is experiencing. Common signs include:
Localized or Radiating Pain
Stiffness
Muscle Spasms
Numbness or Tingling
Headaches
Fatigue or Weakness
Delayed onset of symptoms is common, with pain or discomfort appearing hours or days after the accident. Seeking prompt medical evaluation is critical to prevent complications.
From Injury to Recovery with Chiropractic Care- Video
The Role Of Chiropractic Care in Treatment
Chiropractic care is a non-surgical treatment option focusing on restoring spinal alignment, improving mobility, and reducing pain within the musculoskeletal system. It is particularly effective for managing spine and back pain caused by car accidents. Key benefits of chiropractic care include:
Spinal Adjustments: Chiropractors use controlled, manual techniques to realign the spine, relieve pressure on the compressed nerves, and restore joint function. This can reduce pain, improve mobility, and restore the normal range of spinal movement. (Choi et al., 2015)
Soft Tissue Therapy: Chiropractors can incorporate massage or myofascial release techniques to help relax the tight muscles, reduce spasms, and promote healing in strained ligaments and tendons.
Pain Management: Since chiropractic care can alleviate pain without reliance on medications, which may have side effects. Chiropractic adjustments and therapies target the root cause of discomfort.
Rehabilitation Support: Chiropractors often provide exercises and stretches as part of the individual’s customized treatment plan to strengthen muscles and prevent future injuries.
Holistic Approach: Chiropractic care emphasizes overall wellness, addressing physical symptoms and lifestyle factors that impact the person’s recovery process.
Chiropractic care is effective for conditions like whiplash, which is associated with neck and lower back pain. Compared to standard medical care, it reduces pain and improves function. (Bryans et al., 2014)
Other Treatment Options
While chiropractic care is highly effective, a comprehensive treatment plan may include:
Physical Therapy: To restore strength and flexibility back to the body while reducing low back and neck pain. (Alrwaily et al., 2019)
Pain Management: Over-the-counter or prescription medications for short-term relief.
Medical Imaging: X-rays, MRIs, or CT scans to diagnose fractures or herniated discs.
Surgery: In rare cases, for severe injuries like spinal fractures or significant disc herniations.
When to Seek Care
Individuals involved in a car accident must have a prompt evaluation by a healthcare provider, such as a chiropractor or physician. Even if symptoms are mild, this is essential because if the injuries are untreated, they can cause overlapping risk profiles or long-term complications to the body. A chiropractor can assess spinal alignment, recommend a personalized treatment plan, and coordinate with other providers.
Conclusion
Following a vehicle accident, those who have back and spine pain may find that their everyday lives are significantly impacted, but recovery may be aided by prompt action and the right treatment. A safe and efficient method for controlling pain, regaining function, and averting chronic problems is chiropractic therapy. A chiropractor may help people recover from accidents by determining the root causes of pain-like symptoms and promoting general wellbeing.
Injury Medical Chiropractic & Personal Injury Clinic
We associate certified medical providers who understand the importance of assessing individuals with pain-like symptoms affecting their spines and backs. When asking important questions to our associated medical providers, we advise patients to incorporate customized treatment plans for their pain correlated with musculoskeletal issues. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer
References
Alrwaily, M., Schneider, M., Sowa, G., Timko, M., Whitney, S. L., & Delitto, A. (2019). Stabilization exercises combined with neuromuscular electrical stimulation for patients with chronic low back pain: a randomized controlled trial. Braz J Phys Ther, 23(6), 506-515. https://doi.org/10.1016/j.bjpt.2018.10.003
Bryans, R., Decina, P., Descarreaux, M., Duranleau, M., Marcoux, H., Potter, B., Ruegg, R. P., Shaw, L., Watkin, R., & White, E. (2014). Evidence-based guidelines for the chiropractic treatment of adults with neck pain. J Manipulative Physiol Ther, 37(1), 42-63. https://doi.org/10.1016/j.jmpt.2013.08.010
Choi, J., Lee, S., & Jeon, C. (2015). Effects of flexion-distraction manipulation therapy on pain and disability in patients with lumbar spinal stenosis. J Phys Ther Sci, 27(6), 1937-1939. https://doi.org/10.1589/jpts.27.1937
Fakharian, E., Mohammadzadeh, M., Saberi, H. R., Fazel, M. R., Rejali, M., Akbari, H., Mirzadeh, A. S., & Mohammadzadeh, J. (2017). Spinal injury resulting from car accident: Focus to prevention. Asian J Neurosurg, 12(2), 180-184. https://doi.org/10.4103/1793-5482.152110
Ge, C. Y., Hao, D. J., Yan, L., Shan, L. Q., Zhao, Q. P., He, B. R., & Hui, H. (2019). Intradural Lumbar Disc Herniation: A Case Report and Literature Review. Clin Interv Aging, 14, 2295-2299. https://doi.org/10.2147/CIA.S228717
For individuals managing chronic pain conditions, can incorporating a personal TENS device help?
Personal TENS Device
Almost all physical therapy, chiropractic, acupuncture, and massage clinic healthcare providers offer TENS (transcutaneous electrical nerve stimulation) therapy. Individuals can buy a TENS unit for on-the-go and home care use. A personal TENS unit is a small, battery-powered device that uses low-voltage electrical currents delivered through electrodes placed on the skin to help relieve pain.
How It Works
TENS units work by stimulating nerve fibers in pain, which can help block pain signals from reaching the brain or by stimulating the release of endorphins, the body’s natural pain-killing chemicals.
Uses
TENS units are used to treat a variety of conditions, including:
Arthritis
Muscle cramps
Neck pain
Back pain
Pelvic pain
Knee pain
Osteoarthritis
Fibromyalgia
Tendinitis
Bursitis
Diabetes-related neuropathy
Pelvic pain from periods or endometriosis
Features
Portability
TENS units are small, lightweight, and portable, making them convenient for home or on the go. It can be held in a pocket or clipped to a belt. (National Health Service UK, 2025)
Electrodes
The unit is connected to a series of electrodes placed on the skin to deliver the electrical charge.
Adjustable Settings
Many TENS units allow users to adjust the electrical pulses’ intensity, frequency, and duration.
Benefits
Non-Invasive
TENS therapy is a non-invasive method for relieving pain.
Drug-Free
It can provide pain relief without the need for medication.
Convenient
TENS units are small, portable, and relatively discrete.
Precautions
Consult a healthcare provider before using a TENS device to ensure its safety for you and your injury/condition. The treatment should not be used for individuals who are pregnant, have epilepsy, poor sensation, a heart problem, a pacemaker, or another electrical or metal implant in their body. (National Health Service UK, 2025) The electrodes should not be placed on certain areas of the body, including (Teoli D, Dua A, An J. 2025)
Head
Eyes
Mouth
Front of the Neck
Chest and upper back at the same time
Numb areas
Broken skin
Tumors
There is a minor risk of skin irritation, particularly if allergic to the adhesive pads.
Effectiveness
Researchers are still determining how effective TENS units are for relieving and reducing pain. A study found that TENS was effective in relieving pain for patients with fibromyalgia. (Dailey D. L. et al., 2013) Another study suggested that TENS may improve bone pain for cancer patients, but the results were inconclusive because of the limited number of randomized trials. (Vance C. G. et al., 2014)
Research suggests that some factors can impact the effectiveness of the intervention. Varying the intensity and frequency may help it be more effective so the body doesn’t develop a tolerance to it. In addition, using the electrodes in areas that are acupuncture points may help to reduce pain. While further study is needed, TENS is considered a safe pain-relief option for many conditions because it’s non-invasive and doesn’t require medication. (Vance C. G. et al., 2014)
Injury Medical Chiropractic & Functional Medicine Clinic
Individuals interested in trying a personal TENS unit should consult their healthcare provider. They may be able to refer them to a physical therapist, who can show them which type and how to use it for their particular condition. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Don’t Ignore Post-Accident Pain
References
National Health Service UK. (2025). TENS (transcutaneous electrical nerve stimulation). https://www.nhs.uk/conditions/transcutaneous-electrical-nerve-stimulation-tens/
Teoli, D., Dua, A., & An, J. (2025). Transcutaneous Electrical Nerve Stimulation. In StatPearls. https://www.ncbi.nlm.nih.gov/pubmed/30725873
Dailey, D. L., Rakel, B. A., Vance, C. G. T., Liebano, R. E., Amrit, A. S., Bush, H. M., Lee, K. S., Lee, J. E., & Sluka, K. A. (2013). Transcutaneous electrical nerve stimulation reduces pain, fatigue, and hyperalgesia while restoring central inhibition in primary fibromyalgia. Pain, 154(11), 2554–2562. https://doi.org/10.1016/j.pain.2013.07.043
Vance, C. G., Dailey, D. L., Rakel, B. A., & Sluka, K. A. (2014). Using TENS for pain control: the state of the evidence. Pain management, 4(3), 197–209. https://doi.org/10.2217/pmt.14.13
For individuals experiencing musculoskeletal pain symptoms like lower back pain and shoulder pain, can incorporating cupping therapy help bring relief and manage pain?
Cupping Therapy
This ancient treatment is gaining public acceptance, and awareness has heightened, with various individuals and athletes being seen with round marks on their shoulders and backs. It is a pain treatment that, like acupuncture, comes from traditional Chinese medicine, or TCM. The therapy involves placing glass, silicone, or bamboo cups on the skin to create suction. The treatment is an alternative medicine technique used to relieve musculoskeletal pain. The suction is believed to promote healing (Cleveland Clinic, 2023)
Increasing Blood Circulation
The suction draws blood to the area, which can help reduce inflammation and promote healing.
Releasing Muscle Tension
The suction can stretch and pull on muscles, which can help relieve pain and tightness.
Breaking Up Adhesions
The suction can help break up scar tissue and adhesions that can cause pain and restricted movement.
Detoxifying the Body
Some practitioners believe that cupping can help remove toxins from the body.
It is typically performed by a trained practitioner who places the cups on the skin and leaves them in place for several minutes. The cups can be placed on various body areas, including the back, neck, shoulders, and legs. (Cleveland Clinic, 2023)
Benefits
Pain relief, especially for muscle and joint pain
Reduced inflammation
Improved circulation
Increased range of motion
Detoxification
Procedure
The medical practice involves creating skin suction using glass, ceramic, or plastic cups. How it’s done:
Preparation
The practitioner cleans the area where the cups will be placed.
They may apply oil or massage cream to the skin for easier movement of the cups.
Techniques
Dry
The practitioner heats the inside of the cup with a flame or pump, creating a vacuum.
The cup is then placed on the skin, which adheres due to the negative pressure.
The cup remains on the skin for several minutes, allowing the suction to draw blood and tissue into the cup.
Wet
Like the dry technique, the practitioner makes small incisions in the skin before applying the cup.
This allows blood to flow into the cup, creating a more intense suction.
Aftercare
The cups are removed, and the practitioner may apply pressure to the area to stop bleeding.
The patient is advised to avoid strenuous activity and hot showers for a few hours after the treatment.
The benefits of therapy include opening pores, stimulating blood flow, filtration, and balancing energy flow through the body. It’s often combined with massage and acupuncture. (Cleveland Clinic, 2023)
It also aims to alleviate symptoms of systematic diseases like diabetes and hypertension. However, more research is needed to see and fully analyze the effects of the treatment. (Aboushanab T. S., & AlSanad S. 2018)
Risks
The therapy is generally safe when done correctly and by a licensed professional. However, there is some risk of side effects like skin discoloration and scarring. Reports of rare side effects include bleeding inside the skull from cupping on the scalp and anemia from repeated wet techniques. (National Center for Complementary and Integrative Health, 2018) Other side effects can include:
Bruising
It can cause temporary bruising at the site of the cups.
Skin Irritation
Some people may experience skin irritation or burns from the suction.
Infection
There is a small risk of infection if the cups are not properly sterilized.
Injury Medical Chiropractic & Functional Medicine Clinic
It is important to consult with a healthcare professional before trying any new treatment, especially if you have any underlying health conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Aboushanab, T. S., & AlSanad, S. (2018). Cupping Therapy: An Overview from a Modern Medicine Perspective. Journal of acupuncture and meridian studies, 11(3), 83–87. https://doi.org/10.1016/j.jams.2018.02.001
National Center for Complementary and Integrative Health. (2018). Cupping. Retrieved from https://www.nccih.nih.gov/health/cupping
Can individuals incorporate these simple but effective exercise routines to reduce pain and discomfort in their spine and back?
Why It’s Important To Keep The Back Mobile
When many individuals are dealing with back pain from their upper, middle, and lower portions, it can put a halt to a person’s routine. When back pain becomes present, it causes the person to find a comfortable place like a couch or a bed and lie down. However, this can cause more issues than the original one, affecting the individual. Back pain is a common worldwide problem and is the leading issue of disability associated with a high socio-economic cost. (Chou, 2021) Additionally, when a person is dealing with back pain, they are also dealing with degenerative issues that are also affecting their spines, thus causing problems to their joints, discs, and bones. (Hauser et al., 2022) This is because back pain is a multifactorial musculoskeletal disorder that can cause referred pain to different body locations. So when a person dealing with back pain rests, it can become an issue as inflammation builds up and swelling in the affected areas. Hence, many doctors, chiropractors, physical therapists, and spine specialists recommend keeping mobile to allow blood flow and the body’s natural healing response to reduce pain and speed up recovery. Since back pain relief is challenging through visceral-somatic disturbances, it is important to find various treatment options to aid the person’s specific condition. As a person goes to get treatment for their back pain, it is important to note that the causes of their back pain can help determine which exercises can be most effective within their treatment plan. We associate with certified medical providers who inform our patients of the benefits of incorporating simple but effective exercises for their back pain. While asking important questions to our associated medical providers, we advise patients to integrate an exercise routine to reduce the chances of environmental factors causing back pain to return. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Understanding Academic Low Back Pain- Video
Effective But Simple Exercises For The Back
Many people often wonder, “If I am dealing with back pain, why should I exercise to reduce this pain?” The answer is simple: since the affected back muscles are tight and weakened, simple but effective exercises can help recover. Exercise therapy can help increase muscle-joint strength in the body while improving muscle function and increasing range of motion. This boosts a speedy recovery and allows the individual to return to their usual activities. (Hayden et al., 2021) At the same time, with a customized treatment plan, exercise therapy can incorporate other non-surgical treatments with one goal: to restore normal musculoskeletal function and reduce the pain caused by environmental factors, diseases, or injuries. (Karlsson et al., 2020) Now, depending on the severity of the back pain, there are simple but effective exercises below to help reduce the pain and restore mobility to the back.
Physical Therapy & At-Home Workouts
Physical therapy and at-home exercises can help many individuals with back pain. They can help figure out which position can help centralize the pain and correct any restricted motions. Many physical therapists incorporate the McKenzie method to strengthen and support the spine while decreasing pain and inflammation. At-home exercises can be combined with a series designed to be practical, assessable, and feasible for therapeutic gain or even to improve physical capacity to maximum effort. (Quentin et al., 2021)
Water Exercises
Water exercises are amazing exercises that can help lessen the body’s weight to take pressure and stress off the spine. This is because water is supposed to help cleanse and rejuvenate the body. When individuals are experiencing chronic back pain, aquatic physical therapy can help relieve pain intensity, relax the aching muscles, and even promote a positive workout experience for the individual. (Ma et al., 2022) After a few consecutive sessions, many individuals can see improvement in pain intensity and restored mobility function in their routines.
Tai Chi & Stabalizing Exercises
Now, another simple and effective exercise routine can help stabilize the surrounding muscles in the back and spine and become effective as part of a health and well-being routine. Tai chi and Qigong practices can help the individual emphasize stillness and controlled movements to promote calmness, resilience, body awareness, and relaxation for proper body alignment. (Yang et al., 2024) Tai chi and Qigong can also help support immune function in the body while regulating inflammation, which can help reduce and prevent diseases. (Oh et al., 2020) At the same time, yoga can help improve flexibility, mobility, and stability within the muscles and joints while also improving spinal alignment, which can help many individuals have proper posture. (Zhu et al., 2020) Depending on which exercise a person prefers for their treatment plan and to reduce their back pain; it is important to make these small changes to achieve optimal results. Making these small changes can help many individuals reduce the chances of their back pain returning and help them along with their health and wellness journey.
Hauser, R. A., Matias, D., Woznica, D., Rawlings, B., & Woldin, B. A. (2022). Lumbar instability as an etiology of low back pain and its treatment by prolotherapy: A review. J Back Musculoskelet Rehabil, 35(4), 701-712. https://doi.org/10.3233/BMR-210097
Hayden, J. A., Ellis, J., Ogilvie, R., Malmivaara, A., & van Tulder, M. W. (2021). Exercise therapy for chronic low back pain. Cochrane Database Syst Rev, 9(9), CD009790. https://doi.org/10.1002/14651858.CD009790.pub2
Karlsson, M., Bergenheim, A., Larsson, M. E. H., Nordeman, L., van Tulder, M., & Bernhardsson, S. (2020). Effects of exercise therapy in patients with acute low back pain: a systematic review of systematic reviews. Syst Rev, 9(1), 182. https://doi.org/10.1186/s13643-020-01412-8
Ma, J., Zhang, T., He, Y., Li, X., Chen, H., & Zhao, Q. (2022). Effect of aquatic physical therapy on chronic low back pain: a systematic review and meta-analysis. BMC Musculoskelet Disord, 23(1), 1050. https://doi.org/10.1186/s12891-022-05981-8
Oh, B., Bae, K., Lamoury, G., Eade, T., Boyle, F., Corless, B., Clarke, S., Yeung, A., Rosenthal, D., Schapira, L., & Back, M. (2020). The Effects of Tai Chi and Qigong on Immune Responses: A Systematic Review and Meta-Analysis. Medicines (Basel), 7(7). https://doi.org/10.3390/medicines7070039
Quentin, C., Bagheri, R., Ugbolue, U. C., Coudeyre, E., Pelissier, C., Descatha, A., Menini, T., Bouillon-Minois, J. B., & Dutheil, F. (2021). Effect of Home Exercise Training in Patients with Nonspecific Low-Back Pain: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health, 18(16). https://doi.org/10.3390/ijerph18168430
Yang, Y., McCluskey, S., Bydon, M., Singh, J. R., Sheeler, R. D., Nathani, K. R., Krieger, A. C., Mehta, N. D., Weaver, J., Jia, L., DeCelle, S., Schlagal, R. C., Ayar, J., Abduljawad, S., Stovitz, S. D., Ganesh, R., Verkuilen, J., Knapp, K. A., Yang, L., & Hartl, R. (2024). A Tai chi and qigong mind-body program for low back pain: A virtually delivered randomized control trial. N Am Spine Soc J, 20, 100557. https://doi.org/10.1016/j.xnsj.2024.100557
Zhu, F., Zhang, M., Wang, D., Hong, Q., Zeng, C., & Chen, W. (2020). Yoga compared to non-exercise or physical therapy exercise on pain, disability, and quality of life for patients with chronic low back pain: A systematic review and meta-analysis of randomized controlled trials. PLOS ONE, 15(9), e0238544. https://doi.org/10.1371/journal.pone.0238544
What is the recommended way to choose a mattress for individuals with back pain?
Back Pain Mattress
When choosing a back pain mattress, one size does not fit all in selecting one for those with spine pain. Several other factors play a role, as well. However, whether a firm or soft mattress is the best option for individuals whose back pain keeps them up at night, most health experts say the choice is yours and that the mattress that makes you feel most comfortable is likely the best option. The research says that medium firmness seems to provide the most painless sleep. A review gathered information from 24 controlled trials where participants used soft, medium-firm, firm, or custom-inflated mattresses. The results showed that medium-firm and self-adjusted mattresses were best for sleep comfort, quality, and spinal alignment. (Radwan A. et al., 2015)
Medical Status
Selecting the back pain mattress best suited to your spinal condition is more than just how hard or soft the mattress is. Individuals and their healthcare providers should thoroughly review their medical history to tailor the mattress to their needs. Before purchasing a mattress, check the following:
Age
Medical history
Injuries current and past
Current diagnosis or diagnoses
Disease and/or Conditions
Sleeping preferences
For example, symptoms of spinal stenosis tend to present themselves when one is standing and walking but not when lying down. For this reason, mattress firmness is not a big issue only for people with spinal stenosis. However, it must be taken into consideration for those who have degeneration along with spinal stenosis.
Individuals with spinal arthritis without stenosis, disc problems, or non-specific back pain need to consider the relative firmness or softness of the back pain mattress. People with these conditions do better with more support, i.e., a firmer mattress. While everyone needs some back support when they sleep, those who have undergone multiple back surgeries often need less. The tissues have been altered and may be stiffer after several surgeries. In this case, a softer mattress may be more suitable and comfortable.
Mattress Age
Mattress springs break down over time, which makes the bed softer. This can aggravate the spine and back muscles. Based on this, investing in a new mattress makes sense, or pain and stiffness can worsen with the current one. While this will vary among individuals, medical research may help shed some light: A study measured the comfort and quality of sleep for 27 participants with low back pain and stiffness. The participants recorded their sleep comfort and quality in their beds for 21 days and then with a new prescribed mattress and bedding system, which they used for 12 weeks. The study found that the participants showed significant and progressive improvement in back pain and stiffness on the new mattresses and improved sleep quality significantly. (Jacobson B. H. et al., 2010)
Sleeping Position
The position usually slept in makes a difference in the support needed for the back pain mattress. Some recommendations for back sleepers, side and fetal position sleepers, and stomach sleepers:
Side Sleepers
Most people are side sleepers.
They sleep in the fetal position with their knees drawn up toward their chest.
This position tends to place pressure on the hips and shoulders.
For side and fetal sleepers, a slightly softer mattress is recommended.
The foam the mattress is made of conforms to the body, especially in the thoracic and lumbar regions of the spine.
Stomach Sleepers
For the stomach sleeper, soft mattresses can irritate the back.
A soft mattress encourages the abdomen to sink into the bed.
The resulting position is known to increase the arch in the lower back and cause pain.
A medium-firm surface is good for stomach sleepers.
The idea is to derive support from the chosen mattress without the abdominal sinking.
The sinking effect is amplified if you have a large abdomen.
For thin individuals, sinking may not be as much of an issue.
Back Sleepers
For support, place a thin, rolled towel or pillow under the knees and lower back of those who sleep on their backs.
A pillow/s under these areas will help support them and provide more comfort.
Researchers divided the participants according to their usual sleep position. They were assigned to a medium-firm mattress with foam and latex layering based on their preferred sleep position. The participants rated their sleep comfort and quality daily for three months. The researchers found that the new mattresses improved back pain and stiffness. For this reason, they concluded that sleep surfaces relate to sleep discomfort and that replacing a mattress with one uniquely suitable to your spinal condition can reduce and relieve pain. (Jacobson B. H. et al., 2010)
Injury Medical Chiropractic and Functional Medicine Clinic
Choosing the right back pain mattress ultimately comes down to personal preference. Individuals should try various mattresses and see which one they like best. Individuals who struggle with sleep or other sleep disorders that impact their ability to get restful sleep should consult with their healthcare provider about getting an assessment and treatment. Injury Medical Chiropractic and Functional Medicine Clinic can help individuals recover and regain the benefits of quality rest through healthy sleep practices and lifestyle accommodations. We build optimal health and wellness solutions with primary healthcare providers and specialists. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Chiropractic Care Can Transform Pain Into Relief
References
Radwan, A., Fess, P., James, D., Murphy, J., Myers, J., Rooney, M., Taylor, J., & Torii, A. (2015). Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials. Sleep health, 1(4), 257–267. https://doi.org/10.1016/j.sleh.2015.08.001
Jacobson, B. H., Boolani, A., Dunklee, G., Shepardson, A., & Acharya, H. (2010). Effect of prescribed sleep surfaces on back pain and sleep quality in patients diagnosed with low back and shoulder pain. Applied ergonomics, 42(1), 91–97. https://doi.org/10.1016/j.apergo.2010.05.004
Can individuals experiencing back pain from various factors incorporate MET (muscle energy techniques) to restore mobility?
Factors That Causes Back Pain
More often than not, many individuals have experienced back pain in various parts of their lives. As one of the leading pains that people have dealt with worldwide, many factors can contribute to the development of back pain, and it can affect different musculoskeletal locations in the upper and lower body quadrants. Back pain has often been associated with the workplace or environmental factors. For back pain, the problem can range from all back sections, affecting the muscles, ligaments, tissues, intervertebral joints, or the bone itself. (Wiberg, 1949) People are constantly in motion, and the muscles can be overstretched and tight over time. When that happens, many people seek treatment to reduce back pain’s overlapping risk profiles and restore mobility. Today’s article focuses on the factors associated with back pain and how non-surgical treatments like MET (muscle energy technique) can help reduce back pain and restore mobility. We discuss with certified medical providers who inform our patients how various environmental factors are correlated with back pain and how it can affect the body. While asking informed questions to our associated medical providers, we advise patients to include various non-surgical treatments like MET to be incorporated to reduce overlapping risk profiles associated with back pain. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.
How often do you experience pain in different locations in your back after doing some strenuous activities? Do you feel like you are taking many breaks due to feeling tightness or sharp sensations in your back? Or have you felt that your posture is more hunched than normal? Many of these environmental factors scenarios are correlated with back pain, and it can become an issue over time. Back pain can be in two categories: specific and non-specific, and it can impact a person’s quality of life. Non-specific back pain can be associated with mobility impairment in the different back sections, referred to as radiating pain in the lower extremities or musculoskeletal disorders. (Delitto et al., 2012) This causes issues like repetitive loading to the spine and various pain-like symptoms to the back, causing a disbalance to the individual. (Zemková & Zapletalová, 2021) When it comes to environmental factors correlating with back pain, there are numerous ways for it to be developed and, over time, cause discomfort for the individual, as back pain symptoms vary for everyone.
Sleep
When it comes to the connection between sleep and back pain, these two issues can cause a vicious cycle of disturbed sleep and issues like insomnia. (Van Looveren et al., 2021) Now, when it comes to sleep disturbances and back pain, many individuals may be sleeping with the wrong mattress, causing their bodies to can cause pressure on their joints and spinal discs. This causes in-bed sleep behaviors like movements and postures could lead to health complications like pressure sores, apnea, and painful muscle spasms in the back and lower extremities. (Elnaggar et al., 2023) Luckily, there are various ways to reduce back pain, improve sleep quality, and restore body motion.
Understanding Academic Low Back Pain-Video
What Is MET?
When people come in for back pain treatment, non-surgical therapies can help stretch the overworked and tired back muscles and restore mobility to the body’s upper and lower extremities. One of the non-surgical treatments that pain specialists like chiropractors and massage therapists use is MET therapy or muscle energy technique therapy. MET comprises soft tissue manipulation that uses controlled isometric and isotonic contractions. (Sarkar et al., 2021) This helps the body not only improve the physiological function of the muscles but also decrease pain. MET can also be combined with other therapies to help lengthen short muscles, improve the range of motion from the joints, and increase fluid drainage from the body’s peripheral regions. (Batool et al., 2024)
MET Reducing Back Pain
Regarding MET, reducing back pain is possible as MET can be integrated with physical therapy to improve the disability and functionality of the person with back pain. (Wahyuddin et al., 2020) When people start to incorporate MET and non-surgical treatments as part of their routine for their health and well-being, they will begin to notice that the pain they have been experiencing in their back is diminishing over time. This allows them to be more mindful of their backs and bodies while making small changes to their routine. Sleeping better with a correct mattress, exercising more to stretch and strengthen muscles, eating healthier foods, and relaxing more allow people to be pain-free in their health and wellness journey.
References
Batool, K., Mehmood, M., Jafar, M., & Gull, M. (2024). Comparative efficacy of muscle energy technique and Bowen technique on hamstrings muscle tightness in chronic low back pain patients. Pak J Med Sci, 40(9), 2080-2084. https://doi.org/10.12669/pjms.40.9.8517
Delitto, A., George, S. Z., Van Dillen, L., Whitman, J. M., Sowa, G., Shekelle, P., Denninger, T. R., & Godges, J. J. (2012). Low Back Pain. Journal of Orthopaedic & Sports Physical Therapy, 42(4), A1-A57. https://doi.org/10.2519/jospt.2012.42.4.a1
Elnaggar, O., Arelhi, R., Coenen, F., Hopkinson, A., Mason, L., & Paoletti, P. (2023). An interpretable framework for sleep posture change detection and postural inactivity segmentation using wrist kinematics. Sci Rep, 13(1), 18027. https://doi.org/10.1038/s41598-023-44567-9
Sarkar, M., Goyal, M., & Samuel, A. J. (2021). Comparing the Effectiveness of the Muscle Energy Technique and Kinesiotaping in Mechanical Sacroiliac Joint Dysfunction: A Non-blinded, Two-Group, Pretest-Posttest Randomized Clinical Trial Protocol. Asian Spine Journal, 15(1), 54-63. https://doi.org/10.31616/asj.2019.0300
Van Looveren, E., Bilterys, T., Munneke, W., Cagnie, B., Ickmans, K., Mairesse, O., Malfliet, A., De Baets, L., Nijs, J., Goubert, D., Danneels, L., Moens, M., & Meeus, M. (2021). The Association between Sleep and Chronic Spinal Pain: A Systematic Review from the Last Decade. J Clin Med, 10(17). https://doi.org/10.3390/jcm10173836
Wahyuddin, W., Vongsirinavarat, M., Mekhora, K., Bovonsunthonchai, S., & Adisaipoapun, R. (2020). Immediate effects of muscle energy technique and stabilization exercise in patients with chronic low back pain with suspected facet joint origin: A pilot study. Hong Kong Physiother J, 40(2), 109-119. https://doi.org/10.1142/S1013702520500109
Wiberg, G. (1949). Back pain in relation to the nerve supply of the intervertebral disc. Acta Orthop Scand, 19(2), 211-221, illust. https://doi.org/10.3109/17453674908991094
Zemková, E., & Zapletalová, L. (2021). Back Problems: Pros and Cons of Core Strengthening Exercises as a Part of Athlete Training. International Journal of Environmental Research and Public Health, 18(10), 5400. https://doi.org/10.3390/ijerph18105400
Can incorporating these 7 exercises help individuals dealing with back pain help promote a healthy spine and functionality?
Introduction
Many individuals have dealt with back pain in their body’s upper, middle, and lower portions, which can correlate with other issues in the upper and lower body extremities. This is due to how many environmental factors affect a person’s daily routine. From stressful days that impact a person’s day to physical inactivity or even spinal issues that have developed over time can cause back pain. When individuals decide to make changes in their health and wellness journey to not only reduce back pain but also improve how they present themselves. Many individuals can start with exercises to reduce back pain and help their spinal health by making sure that they are doing it correctly to prevent injuries. Today’s article looks at how spinal issues correlate with back pain and how these seven simple exercises and stretches can help reduce lower back pain and help you have a healthy spine. We talk with certified associated medical providers who provide our patients’ information to assess back pain correlated with their spine. We also inform patients while asking their associated medical provider intricate questions to formulate customized treatment plans to reduce back pain by integrating exercises to help reduce the pain and promote wellness. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.
Spinal Issues Correlating To Back Pain
Do you feel stiffness or muscle aches in your back’s upper, middle, or lower areas? Have you noticed that your posture is hunched more than normal when looking at the phone or being on the computer for an extended period? Or does your back ache from lifting a heavy object or sleeping incorrectly? More often than not, these pain-related scenarios are associated with back pain combined with spinal issues. As one of the leading causes of disability, loss of productivity, and more visits to a health clinic, back pain can impact the body and cause individuals to be miserable. (Bang et al., 2021) Back pain can be specific or non-specific and can cause a person’s spine to degenerate through the spinal disc. The spinal disc provides stability, flexibility, and mobility to the spine, which then helps keep the host upright. However, as the body ages, so does the spine, as lower back pain is multifactorial. When the spinal disc degenerates, the spine has a reduced capacity for intrinsic self-repair within the tissues. (Mohd Isa et al., 2022)
At the same time, when many individuals are dealing with low back pain, depending on the severity of the issue, theywill often change their gait mechanics by adapting different strategies to mitigate the loading on the primary muscles associated with the locomotion that protects the pain-producing tissues. (Smith et al., 2022) When that happens, the pain from the lower back muscles can aggravate the spine further and lead to more chronic issues; however, there are ways to reduce the effects of lower back pain and to help keep the spine healthy.
Can Core Exercises Help with Back Pain?-Video
The 7 Exercises To Incorporate For Back Pain
When it comes to making sure that lower back pain can be reduced and to help with keeping a healthy spine, many people often seek out physical therapy to reduce the pain. Since low back pain is costly in a clinical approach, physical therapy is cost-effective, non-invasive, and can help individuals get a kick start in their health journey. Physical therapy involves whole-body movement that emphasizes breathing coordination, reducing pain from the lower back, and helping stabilize the lumbar spine to improve physical function. (Li et al., 2023) By going through a treatment plan that incorporates physical therapy, many individuals will begin to notice their pain is improving and their quality of life is getting better. (Fischer et al., 2021) Additionally, stretching and core stability exercises can activate the deep and superficial spinal muscles by strengthening them and help stretch out sore muscles affected by low back pain to help many individuals recover. (Calatayud et al., 2019) Below are seven exercises that can help reduce back pain and, when done correctly and consecutively, can help many individuals have a healthier spine while being more mindful of their bodies.
Knee-To-Chest Exercise
This knee-to-chest exercise can help stretch the lower back muscles and can be done in the morning or evening.
Lying on your back with knees bent and feet flat for stability.
Pull one knee up with both hands and press it towards your chest.
Keep the stomach muscles tight while pressing your spine to the floor, holding for at least 30 seconds before returning to position.
Repeat with the other knee and do each stretch 2-3 times.
Lower Back Rotational Stretch (On the Floor)
This lower back rotational stretch can help stretch tight muscles in the lower back.
Laying on the mat, ensure you are on your back with knees bent and feet flat.
Make sure the shoulders are firmly on the floor, and slowly roll the knees to one side until 45 degrees.
Hold that position for 30 seconds before slowly rotating the knees back to the starting position.
Repeat on the other side and do each stretch 2-3 times.
Lower Back Flexibility Exercise
This lower back flexibility will help stretch and strengthen the lower back and core muscles.
Lay flat on the mat. For stability, make sure that the knees are bent with feet are flat on the floor.
Tighten the stomach muscles so the lower back can be pulled away from the floor.
Hold the position for 5 seconds and relax, slowly lowering to the floor.
Flatten the back as your belly button starts to go towards the floor, and hold the position for 5 seconds before relaxing.
Do five repetitions a day to slowly work up to 30 reps.
Bridge Exercise
The bridge exercise can help with core stability and help strengthen core muscles.
Laying flat on your back on the floor, with knees bent and feet flat. Make sure that your shoulders and head are relaxed.
Tighten the core and glute muscles while slowly raising from the hips to form a straight line from the knees to the shoulders.
Stay in that position for 30 seconds while taking deep breaths.
Slowly go down to the floor and relax.
Do five repetitions a day to slowly work up to 30 reps.
Cat-To-Cow Stretch
The cat-to-cow stretch helps with shoulders, upper back, and lower back muscles.
On your hands and knees, hip-width apart on the mat, be in a neutral spine position.
Slowly arch your back by pulling your belly towards the ceiling and your head down for 30 seconds.
Then, slowly let the back and belly sag towards the floor as the head rises for 30 seconds.
Return to the neutral spine position and repeat about 3-5 times twice daily.
Lower Back Rotational Stretch (Seated)
This lower back rotational stretch is seated if the floor is uncomfortable for individuals with severe back pain.
Sitting in an armless chair or stool in a seated upright position, cross one leg over the other.
Then, place the left elbow against the outside of the right knee and twist and stretch the side.
Hold the postion for 10 seconds before slowly returning to a seated position.
Repeat the stretch on the opposite side.
Do this stretch 3-5 times on each side to stretch tight back muscles about twice daily.
Shoulder Blade Squeeze
This shoulder blade squeeze helps individuals properly posture while stretching and strengthening tight upper back and shoulder muscles.
Start in a seated upright position on an armless chair or stool.
Slowly pull the shoulder blades together in the upright position and hold for 5-30 seconds.
Relax, return to the upright position, and repeat 3-5 times twice daily.
References
Bang, A. A., Bhojraj, S. Y., & Bang, A. T. (2021). Back pain and musculoskeletal pain as public health problems: Rural communities await solution. J Glob Health, 11, 01007. https://doi.org/10.7189/jogh.11.01007
Calatayud, J., Escriche-Escuder, A., Cruz-Montecinos, C., Andersen, L. L., Perez-Alenda, S., Aiguade, R., & Casana, J. (2019). Tolerability and Muscle Activity of Core Muscle Exercises in Chronic Low-back Pain. Int J Environ Res Public Health, 16(19). https://doi.org/10.3390/ijerph16193509
Fischer, S. C., Calley, D. Q., & Hollman, J. H. (2021). Effect of an Exercise Program That Includes Deadlifts on Low Back Pain. J Sport Rehabil, 30(4), 672-675. https://doi.org/10.1123/jsr.2020-0324
Li, Y., Yan, L., Hou, L., Zhang, X., Zhao, H., Yan, C., Li, X., Li, Y., Chen, X., & Ding, X. (2023). Exercise intervention for patients with chronic low back pain: a systematic review and network meta-analysis. Front Public Health, 11, 1155225. https://doi.org/10.3389/fpubh.2023.1155225
Mohd Isa, I. L., Teoh, S. L., Mohd Nor, N. H., & Mokhtar, S. A. (2022). Discogenic Low Back Pain: Anatomy, Pathophysiology and Treatments of Intervertebral Disc Degeneration. Int J Mol Sci, 24(1). https://doi.org/10.3390/ijms24010208
Smith, J. A., Stabbert, H., Bagwell, J. J., Teng, H. L., Wade, V., & Lee, S. P. (2022). Do people with low back pain walk differently? A systematic review and meta-analysis. J Sport Health Sci, 11(4), 450-465. https://doi.org/10.1016/j.jshs.2022.02.001
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