Back Clinic Chiropractic. This is a form of alternative treatment that focuses on the diagnosis and treatment of various musculoskeletal injuries and conditions, especially those associated with the spine. Dr. Alex Jimenez discusses how spinal adjustments and manual manipulations regularly can greatly help both improve and eliminate many symptoms that could be causing discomfort to the individual. Chiropractors believe among the main reasons for pain and disease are the vertebrae’s misalignment in the spinal column (this is known as a chiropractic subluxation).
Through the usage of manual detection (or palpation), carefully applied pressure, massage, and manual manipulation of the vertebrae and joints (called adjustments), chiropractors can alleviate pressure and irritation on the nerves, restore joint mobility, and help return the body’s homeostasis. From subluxations, or spinal misalignments, to sciatica, a set of symptoms along the sciatic nerve caused by nerve impingement, chiropractic care can gradually restore the individual’s natural state of being. Dr. Jimenez compiles a group of concepts on chiropractic to best educate individuals on the variety of injuries and conditions affecting the human body.
Individuals that experience frequent headaches can have sensitive headache trigger points. Every case is different and requires a thorough examination before a proper and personalized chiropractic treatment plan can begin. Headaches can be brought on from a variety of causes. This could be:
Drug reactions
Temporomandibular joint dysfunction (TMJ)
Tightness in the neck muscles
Low blood sugar
High blood pressure
Stress
Fatigue
The majority of recurrent headaches fall into three types:
Tension headaches, also known as cervicogenic headaches
Tension headaches are the most common and affect around 77% of individuals experiencing chronic headaches. Most individuals describe a tension headache as a consistent dull ache on one side of the head and sometimes both sides. They are often described as having a tight band/belt around the head or behind the eyes. These headaches usually start slowly, gradually and can last for a few minutes or days. They tend to start in the middle of the day or before the end of the day.
These headaches can be the result of stress and/or poor posture. The most common cause is subluxations in the upper back and neck, usually combined with active headache trigger points. This stresses the spinal muscles in the upper back and neck. A tension headache or stress headache can last 30 minutes to a few days. Chronic tension headaches can last for months. The pain can be severe; however, these headaches are typically not associated with symptoms like throbbing, nausea, or vomiting.
If the top cervical vertebrae shift out of their position and lose their normal motion, a small muscle called the rectus capitis posterior minor/RCPM begins to spasm. This small muscle has a tendon that slips between the upper neck and the base of the skull. It attaches to a thin, sensitive tissue called the dura mater that covers the brain. The dura mater is very pain-sensitive. When the RCPM muscle goes into spasm, the tendon pulls the dura mater causing a headache. Individuals that work at a desk station for long hours tend to experience headaches from this cause. Another cause comes from referred pain caused by headache trigger points in the Sternocleidomastoid/SCM or levator muscle on the side of the neck. This cause tends to happen more to individuals that have suffered a whiplash injury with muscle damage in the neck region.
Migraine Headaches
Migraines are intense and throbbing headaches that are associated with nausea and sensitivity to light or noise. They can last for a few hours to a few days. Many experience visual symptoms known as an aura just before they come on. This is described as seeing flashing lights or when things take on a dream-like appearance. However, even in individuals that don’t experience the aura, most can tell that a migraine is getting ready to present. Individuals usually have their first attack before age 30. They tend to run in families supporting a genetic component. Some have attacks several times a month, while others can have less than one a year. Most individuals find that migraines happen less and become less severe as they get older.
These headaches are caused by the constriction of blood vessels in the brain. During the constriction period, there is a decrease in blood circulation. This is followed by dilation/enlargening of the blood vessels. This is what leads to the visual symptoms. Then the blood vessels dilate, generating a rapid increase in blood pressure inside the head. This increased pressure is what leads to a pounding headache. Every time the heart beats, it sends another shock wave through the carotid arteries in the neck into the brain. There are different theories as to why the blood vessels constrict, but they are still unknown. What is known is that several factors can trigger a migraine. This includes:
Lack of sleep
Stress
Flickering lights
Strong smells
Changing weather
Foods that are high in an amino acid known as tyramine
Cluster
Cluster headaches are very short excruciating headaches. They are usually felt on one side of the head behind the eyes. These headaches affect about 1 million individuals and are more common in men. This type of headache tends to happen at night. They are called cluster headaches because they tend to happen one to four times a day over several days. After one cluster is over, it could be months or even years before they present again. Like migraines, cluster headaches cause the dilation of the blood vessels in the brain, increasing the pressure.
Trigger Points
Headache trigger point therapy involves four muscles. These are the:
The Splenius muscles involve two individual muscles, the Splenius Capitis and the Splenius Cervicis. These muscles run along the upper back to the skull base or the upper cervical/neck vertebrae. Trigger points in the Splenius muscles are a common contributor to pain that travels through the head to the back of the eye and top of the head.
The Suboccipitals are a group of four small muscles that maintain proper movement and positioning between the first cervical vertebra and the skull base. Trigger points in these muscles can cause pain that feels like it’s happening inside the head, from the back to the eye and forehead. Individuals report that the whole side of the head hurts. This is a pain pattern similar to a migraine.
The Sternocleidomastoid muscle runs along the base of the skull, behind the ear, down the side of the neck. It attaches to the top of the sternum/breastbone. Although most are not aware of this muscle’s trigger points, the effects are evident. This includes:
Referred pain
Balance issues
Visual symptoms
Referred pain tends to be eye pain, headaches over the eye, and can even cause earaches. An unusual characteristic of SCM headache trigger points is that they can cause dizziness, nausea, and balance problems.
The trapezius muscle is the large, flat muscle in the upper and middle back. Pain can be felt in the temple and back of the head. A common trigger point is located at the top of the muscle. This particular point can activate secondary trigger pointsin the temple or jaw muscles, leading to jaw or tooth pain.
Headache Triggers
Stress can be a trigger.
Depression, anxiety, frustration, and even pleasant excitement can be associated with headache development.
A headache diary can help determine whether factors like food, weather, and/or mood correlate with headache patterns.
Repeated exposure to nitrite compounds can result in a dull headache accompanied by a flushed face. Nitrite dilates blood vessels and is found in products like heart medications, and is also used as a chemical to preserve meat. Processed meats containing sodium nitrite can contribute to headaches.
Foods prepared with monosodium glutamate or MSG can result in headaches. Soy sauce, meat tenderizers, and various packaged foods contain this chemical as a flavor enhancer.
Exposure to poisons, even household varieties like insecticides, carbon tetrachloride, and lead, can contribute.
Contact with lead batteries or lead-glazed pottery.
Foods that are high in the amino acid tyramine should be avoided. This could be ripened cheeses like cheddar, brie, chocolate, and pickled or fermented food.
Bio-Chiropractic
Chiropractic adjustments are highly effective for treating tension headaches, especially those that originate in the neck. Research has found that spinal manipulation resulted in almost immediate improvement and had fewer side effects and longer-lasting relief than taking common medications. There is a significant improvement by manipulating the upper two cervical vertebrae, combined with adjustments to the area between the cervical and thoracic spine.
Body Composition Testing
Vibration Exercise
Vibration exercise is believed to stimulate the muscle fibers without going to a gym or stressing the bones. One study broke up postmenopausal women into three groups: resistance training, vibration training combined with resistance training, or no exercise/training. Their body composition was measured before starting the study. After the study was completed, the findings included:
Both the resistance group and the resistance group with vibration training increased lean tissue mass.
The control group did not show an increase in lean tissue and, in fact, gained body fat.
The combination group, using vibration training with resistance training, showed a drop in body fat.
Another study placed male athletes in a training program that included vibration training. The first group had lower-limb strength training combined with vibration training, and the other had lower-limb strength training without vibration training. The researchers found that the athletes in the vibration training group improved leg extension strength by five percent. In addition, the vibration training groups balancing ability and vertical lift/jumping test improved as well.
References
Bryans, Roland et al. “Evidence-based guidelines for the chiropractic treatment of adults with headache.” Journal of manipulative and physiological therapeutics vol. 34,5 (2011): 274-89. doi:10.1016/j.jmpt.2011.04.008
Chaibi, Aleksander et al. “Chiropractic spinal manipulative therapy for cervicogenic headache: a single-blinded, placebo, randomized controlled trial.” BMC research notes vol. 10,1 310. 24 Jul. 2017, doi:10.1186/s13104-017-2651-4
Bryans R, Descarreaux M, Duranleau M, et al. Evidence-based guidelines for the chiropractic treatment of adults with neck pain. J Manipulative Physiol Ther 2014; 37: 42-63.
Bryans R, Descarreaux M, Duranleau M, et al. Evidence-based guidelines for the chiropractic treatment of adults with headache. J Manipulative Physiol Ther 2011; 34: 274-89.
The sciatic nerve is the largest in the body and is created by five nerve roots that come together and exit the lower spine. It goes through the buttocks on either side and down the thighs all the way to the heels and soles of the feet. The sciatic nerve connects the spinal cord to the muscles of the thigh, leg, and foot. Any type of pain and/or neurological symptom/s that comes from the sciatic nerve is known as sciatica. The symptoms can be felt along the nerve’s path. This could be the:
When the nerve is compressed, neurological symptoms can accompany the pain. These include:
Thigh muscle weakness
If the thigh muscles are affected, weakness can be felt when bending or flexing the knee.
Leg and foot muscle weakness
Weakness can be felt while attempting to bend the knee or pointing the foot/toes upward/downward. This can lead to foot drop, which makes lifting the front part of the foot when walking difficult. Difficulty can also present when getting up from a sitting position or walking on the tiptoes.
Numbness
Loss of sensation can happen when the nerve impulses/transmissions cannot pass all the way through. Common areas affected by numbness are the:
Side of the calf
Side of the heel
Bottom of the foot
Top of the foot
Paresthesia
This is an abnormal sensation felt on the skin. It is brought on by improper nerve transmission. This sensation can include:
Tingling
Tightness
Pins-and-needles
Crawling feeling along the back of the thigh and/or leg
The Sciatic Nerve Gets Affected
The sciatic nerve can become:
Irritated
Compressed
Inflamed
This lumbar/low back radiculopathy means that the pain originates in and around the lumbar and/or sacral/sacrum nerve roots.
Compression
Physical forces could affect the nerve following common conditions:
Disc Herniation
A disc in the lower back can bulge or herniate. This causes irritation that can lead to compression of a nerve root.
Stenosis
Stenosis means the opening where the sciatic nerve exit into the buttocks begins to get narrow in size. This creates a clog with the other nerve roots that compresses or irritates the sciatic nerve. Degenerative changes in the spine like the thickening of the facet joint capsules and/or ligaments can also compress the sciatic nerve.
Instability
Instability of a vertebral segment happens when one vertebra slips over the one below it, known as spondylolisthesis. There are also vertebral defects like spondylolysis which is a complete dislocation of one or more vertebrae. This can directly compress the sciatic nerve roots.
Inflammatory Response
The body’s own chemicals can irritate the nerve causing inflammation. These chemical irritants include:
Hyaluronic acid
Fibronectin protein fragments leak out of degenerated or herniated discs onto and around the sciatic nerve roots.
There are times when degenerated discs can cause nerve tissues to grow into a disc. The tissue penetrates the outer and inner layers of the disc, causing inflammation and pain.
Some studies have shown how an immune system response can contribute to sciatic pain when there is exposure to the disc material from herniated disc/s.
Glycosphingolipids which are fats, and neurofilaments which are protein polymers. They are secreted by the immune system and have been found to have high levels in individuals with sciatica. It is believed they are released in reaction to the nerve roots and exposed disc material. This can lead to inflammation of the sciatic nerve.
Body Composition
The physical characteristics of an individual can also affect the sciatic nerve. Research has shown an increased risk of sciatica in:
Overweight individuals
Obese individuals
Older individuals
Tall individuals
Work Injuries
Individuals with certain jobs can have an increased risk of developing sciatica. Examples include:
Semi-Truck operators
Machine operators
Construction workers
Hairstylists
Office workers
Athletes that lift weights
This comes from:
Sitting for long amounts of time
Poor posture
Constant bending forward or sideways
Regularly lifting the arms above shoulder level
All are risk factors.
Vitamin B12 deficiency
Adequate levels of vitamin B12 are important for nerve health. Vitamin B12 supports the myelin sheath that covers and protects the nerves. It is important in nerve function and in transmitting impulses. Sciatica can present from vitamin B12 deficiency. However, this is more common in individuals 60+.
Body Analysis
Alleviating Nerve Pain Through Clinical Nutrition
Clinical nutrition is a powerful tool to help alleviate sciatica. Many individuals can relieve their pain through diet adjustments. Here are a few diet tips to alleviate sciatic nerve pain through clinical nutrition:
Sometimes, sciatica can be triggered by constipation from an unhealthy diet
Oily fish like salmon and halibut are rich in omega 3 fatty acids
Fresh pineapples and berries are anti-inflammatories that support healing and boost the immune system
2-3 cups of green tea
Add turmeric, ginger, and garlic to meals
B-Vitamins are important to take in when going through sciatica and are found in green peas, spinach, navy beans, nuts, bananas
Foods that are rich in A-Vitamins like dairy products, dark leafy vegetables, orange-colored fruits, eggs, and oily fish
Foods rich in C-Vitamins, like citrus and tomatoes
K-Vitamins like broccoli and spinach
Drink plenty of water, between 6 to 8 glasses a day
Foods to Avoid
Nutritionists recommend cutting out meat products except for oily fish for the first two weeks.
Foods that contain sunflower oil, corn oil, sesame oil, margarine, and partially hydrogenated oil.
Stressor foods like caffeine, processed food, soda, refined sugars, and chocolate.
Alcohol
References
Giuffre BA, Jeanmonod R. Anatomy, Sciatic Nerve. [Updated 2018 Dec 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK482431/.
Heuch I, Heuch I, Hagen K, Zwart JA. Association between body height and chronic low back pain: a follow-up in the Nord-Trøndelag Health Study [published correction appears in BMJ Open. 2015;5(10):e006983]. BMJ Open. 2015;5(6):e006983. Published 2015 Jun 15. doi:10.1136/bmjopen-2014-006983.
Kumar, M. Epidemiology, pathophysiology and symptomatic treatment of sciatica: A review. nt. J. Pharm. Bio. Arch. 2011, 2.
Quero L, Klawitter M, Schmaus A, et al. Hyaluronic acid fragments enhance the inflammatory and catabolic response in human intervertebral disc cells through modulation of toll-like receptor 2 signaling pathways. Arthritis Res Ther. 2013;15(4): R94. Published 2013 Aug 22. doi:10.1186/ar4274.
Shiri R, Lallukka T, Karppinen J, Viikari-Juntura E. Obesity as a Risk Factor for Sciatica: A Meta-Analysis. American Journal of Epidemiology. 2014;179(8):929-937. doi:10.1093/aje/kwu007.
It is time for outdoorsummer activities. Summer is iconic in its association with a wide range of outdoor activities. However, many can be physically strenuous and require a great deal of body movement. Summer gets individuals thinking of:
Hiking
Bicycling
Swimming
Water sports
Tennis
Golf
Gardening
This is when individuals have to figure out which activities will be easy on their backs. For those dealing with regular and/or chronic back or neck pain, athletic/movement-based activities can be done with:
Proper planning
Strain prevention/reduction
Activity modification/s
Most activities can be manageable.
Preventing/avoiding worsening the pain is the most recommended solution.
Individuals can still enjoy favorite outdoor activities for those who do have back pain, whether from an injury, herniated disc, muscle strain, arthritis, osteoporosis, or another cause.
Safe Summer Activities Safe For The Spine
Swimming
The best summer activity for the spine/back is swimming or any movement in the water. It is recommended and utilized in physical therapy for those with injuries and pain conditions and is shown to prove that it brings relief and exercise. Hot weather makes it easy to get in the water, whether a pool, river, or lake. Doing basic water stretches, exercises, or walking movements can bring significant pain relief. This is because the body’s weight is lessened, which lessens the spine’s pressure.
Walking
Getting outside every day and running can cause a great deal of strain. However, walking is extremely safe and effective, especially on the spine. The key is to take it slow and build up the ability to walk longer and further. However, those with spinal stenosis, which is the narrowing of the spinal canal, might find that walking increases pain. It is recommended to start with light walking sessions and modify them as much as needed. An example could be walking half a block; if pain presents, perform some other movement/s that does not cause pain, and then walk another half block. Taking it slow.
Hiking
It is not out of the question for individuals who like to hike, but caution should be taken. This is because hiking adds factors that can increase the risk for injuries or conditions if the activity is not modified. Most hikes involve hills, elevation changes, climbing, and uneven surfaces. This requires planning and preparation. It is recommended to choose hiking paths that will not exhaust an individual, and that can be easily backtracked if pain or issues arise. This is especially important for those that are flexion-intolerant. This is when individuals feel pain when bending or leaning forward over the hips. This could be hiking up and down hills that are likely to cause flare-ups.
Fishing
Fishing is a favorite summer activity and is recommended because of the relaxed atmosphere and ability to be modified easily. Individuals can sit in a supportive chair and fish, or they can stand and fish. There is not a lot of quick bending or rotating and totally open to modifications.
Activity Moderation and/or Modification
Figuring out movement modifications or mix up the time. Activities can be enjoyed; it just requires making the right adjustment/s that will make the activity manageable. For those with back pain usually know what movements will cause pain. This can help make it easier to modify specific movements/motions. Activities that more than likely will cause inflammation flare-ups are about finding a way to do it so that the result is not as extreme.
One way to modify summer activities is by altering/changing the amount of time engaged. For example, instead of spending 4-6 hours fixing up the yard/gardening, break it up by doing the activity for an hour, stop, stretch, relax, rehydrate, and then continue, respectively.
Modification can also be done by changing the functional components of the activity/s. Rather than bending and picking up tools, pulling weeds, etc., get a work stool/bench and perform the activity sitting. This goes for any activity.
Body Composition Health
Can more fat be burned by exercising in the heat?
Individuals wonder if exercising when it’s hot out causes the body to burn more fat. After all, the body is hotter and sweating much more. However, it’s more complicated. Studies show that when exercise is done in high temperatures, the heat can affect the body’s hormonal and metabolic response. The same studies show a consistent shift from breaking down fat cells for energy and breaking down carbohydrates for energy. When exercising in extreme heat, the energy demand becomes too high to break down more fat. Instead, it uses carbohydrates. So the extra sweat is just water, salt, and not fat. But heat can still play a positive role in improving body composition. Two ways include:
Heat shock proteins – HSP – Without exercise, exposure to heat can cause heat shock proteins to activate. Heat shock proteins live inside cells and aid in muscle protein synthesis and repair. When exposed to temperature/thermal stress, they increase to meet the demand.
Human Growth Hormone – HGH – Synthetic Human Growth Hormone increases lean mass, reduces body fat, and improves performance. However, it is naturally produced by the body and can be enhanced through exercise.
References
American Journal of Physical Medicine & Rehabilitation. (February 2018) “Aquatic Exercises in the Treatment of Low Back Pain: A Systematic Review of the Literature and Meta-Analysis of Eight Studies”
Gobbo, Stefano et al. “Physical Exercise Is Confirmed to Reduce Low Back Pain Symptoms in Office Workers: A Systematic Review of the Evidence to Improve Best Practices in the Workplace.” Journal of Functional morphology and kinesiology vol. 4,3 43. 5 Jul. 2019, doi:10.3390/jfmk4030043
Grabovac, Igor, and Thomas Ernst Dorner. “Association between low back pain and various everyday performances: Activities of daily living, ability to work and sexual function.” Wiener klinische Wochenschrift vol. 131,21-22 (2019): 541-549. doi:10.1007/s00508-019-01542-7
Preventive Medicine Reports. (2017.)“Gardening is beneficial for health: A meta-analysis.” ncbi.nlm.nih.gov/pmc/articles/PMC5153451/pdf/main.pdf
Selby, Sasha et al. “Facilitators and barriers to green exercise in chronic pain.” Irish Journal of medical science vol. 188,3 (2019): 973-978. doi:10.1007/s11845-018-1923-x
Many individuals will be looking up at the fireworks this 4th of July weekend. A word of caution when keeping the neck in one position for too long can cause neck discomfort and/or pain. Neck discomfort and pain can cause significant disruption with everyday activities. The neck is an area that is constantly in motion. Keeping it in one position for an extended period can cause damage/injury and spinal misalignment. Although neck pain often resolves on its own in a few days. However, it can lead to headaches or an inability to concentrate, affecting an individual’s quality of life. Here are some potential causes and remedies for decreasing neck discomfort and pain.
Keeping The Neck In One Position For Too Long Can Cause
Mechanical issues and imbalances in the upper spine, known as the cervical spine
Muscle tension
Muscle strain
Spinal misalignment
Poor posture
Sleeping problems
Injury or trauma to the neck from the force and weight
Chronic neck misalignment
If symptoms come on suddenly, are severe, or result in neurological issues like severe shooting pain, tingling, numbness, or sudden loss of arm strength, seek medical attention immediately.
Treatment
When the neck is strained or out of alignment, it disrupts nerve circulation integrity. Spinal misalignment is subtle in nature and can be difficult to detect without a professional examination. A chiropractor is trained to recognize any underlying issues to reset/realign the entire spine to optimal form. They will assess, guide, and treat the issue/s specific to the individual’s needs. Once the nerves are working uninhibited, a chiropractor can recommend neck exercises, stretches, and more to strengthen and prevent neck problems. When spinal alignment is restored, the body will begin to operate at full potential.
Healthy Body Composition
Meal Prep to Success
For individuals that want to eat less and change eating habits, change up the approach.
Meal prepping is a healthy habit that many have had success with because it helps achieve sustainable outcomes in weight loss. Every meal plan will vary for everyone.
First, individuals have different health goals.
Second, everyone has a different approach to their diet choices. For example, an individual might want to go low-carb and goes with the ketogenic diet. In comparison, some individuals are comfortable planning a week in advance and freezing labeled plastic containers.
Regardless of goals, dietary, or fitness preferences, a workable meal plan is recommended. The ultimate goal is to prevent feeling overwhelmed about planning the next healthy meal and resort to a junk food meal. To steer clear of unhealthy food choices and achieve a healthy body composition, here is a real-world tip to create and stick to a healthy meal plan.
Have a well-stocked fridge and pantry
Keeping to a meal plan is easier with a well-stocked fridge and pantry. Ensure to keep a list of essential groceries whenever going to the store to ensure plenty. This list of staples includes:
Having these ingredients ready to go means a healthy meal can be quickly put together when short on time.
Be realistic and make room for crazy days
You don’t have to come up with a seven-day weekly meal plan. It is important to change up the routine, so boredom doesn’t set in. Before planning and prepping several meals, double-check the calendar. Allow yourself some slack. This could be one or two lunches or dinners in a week just in case something comes up. If batch cooking, even schedule days for leftovers for that extra flexibility.
Open Orthop J. 2016. A Qualitative Description of Chronic Neck Pain has Implications for Outcome Assessment and Classification. Available at: www.ncbi.nlm.nih.gov/pmc/articles/PMC5301418/
Maintaining the body’s musculoskeletal system and keeping it strong can be done through chiropractic and by managing general overall health. This system includes the:
Bones
Muscles
Tendons
Ligaments
Soft tissues
These all work together to support the body’s weight and allow for movement.Injuries, disease, and aging can cause stiffness, pain, and other issues with mobility, function that can lead to various conditions and/or disease.
The musculoskeletal system
The skeleton provides the framework for the muscles and other soft tissues. Working together, they support the body’s weight, help to maintain proper posture and the ability for movement. Various disorders and conditions can lead to problems with the musculoskeletal system. This includes:
Focusing on overall health and maintaining it will keep the system in top form. This is done by:
Eating a healthy balanced diet
Maintaining a healthy weight
Regular physical activity/exercise
Chiropractic support will take the body to optimal health levels.
How does the system work?
The nervous system is the body’s central command center. It controls voluntary muscle movements. Voluntary muscles are controlled intentionally. Large muscle groups are utilized to do activities like lifting a large object. Smaller groups are used for movements, like pressing a button. Movement/motion occurs when:
The nervous system which includes the brain and nerves, transmits a signal to activate the skeletal/voluntary muscles.
The muscle fibers contract/tense in response to the signal.
When the muscle activates, it pulls on the tendon.
Tendons attach muscles to bones.
The tendon pulls the bone, generating movement.
For the muscle to relax, the nervous system sends another signal.
This signal triggers the muscle/s to relax/deactivate.
The relaxed muscle releases tension
The bone is moved to a resting position.
System Parts
The musculoskeletal system functions to help stand, sit, walk, run and move in general. The adult body has 206 bones and more than 600 muscles. These are connected by ligaments, tendons, and soft tissues. The parts of the system are:
Bones
Bones support the body, protect organs and tissues, store calcium, fat and produce blood cells.
A bone’s outside shell encapsulates a spongy center.
Bones provide structure and form to the body.
They work with the muscles, tendons, ligaments, and other connective tissues to help with movement.
Cartilage
This is a type of connective tissue.
Cartilage provides cushion to the bones inside the joints, along the spine, and ribcage.
It is firm and rubbery.
It protects bones from rubbing against each other.
It is also found in the nose, ears, pelvis, and lungs.
Joints
Bones come together and form joints.
Some have a large range of motion, for example, the ball-and-socket shoulder joint.
Others, like the knee, allow bones to move back and forth but do not rotate.
Muscles
Every muscle is made of thousands of fibers.
The muscles allow the body to move, sit upright, and remain still.
Some muscles help with running, dancing, and lifting.
Others are for writing, fastening something, talking, and swallowing.
Ligaments
Ligaments are made of tough collagen fibers
They connect the bones and provide stability to the joints.
Tendons
Tendons connect the muscles to the bones.
They are made of fibrous tissue and collagen
They are tough but not as stretchable.
Conditions and disorders
Various conditions can cause problems with the musculoskeletal system. They can affect the way an individual moves. The most common causes of inflammation, pain, and mobility issues are:
Aging
With the natural aging process, bones lose density.
Less-dense bones can lead to osteoporosis and bone fractures/broken bones.
As the body ages, muscles lose their mass, and cartilage starts to wear down.
This can lead to pain, stiffness, and decreased range of motion.
After an injury, an individual might not heal as quickly.
Arthritis
Pain, inflammation, and joint stiffness are the result of arthritis.
Older individuals are more likely to develop osteoarthritis. This is from the cartilage inside the joints breaking down. However, the condition can affect individuals of all ages.
Other types of arthritis also cause pain and inflammation. This includes:
Rheumatoid arthritis
Ankylosing spondylitis
Gout
Back problems
Back pain and muscle spasms can result from muscle strains or injuries, for example, a herniated disc.
Some conditions like spinal stenosis and scoliosis can cause structural problems in the back.
This can lead to pain and limited mobility.
Cancer
Different types of cancer affect the musculoskeletal system, for example, bone cancer.
Congenital abnormalities can affect the body’s structure, function, and appearance. For example, clubfoot is a common musculoskeletal condition that babies can be born with. It causes stiffness and reduces the range of motion.
Disease
A wide range of diseases can affect bones, muscles, and connective tissues functionality.
For example, osteonecrosiscauses the bones to deteriorate and the cells to die.
Other disorders, like fibrous dysplasia and brittle bone disease, cause the bones to fracture/break easily.
All types of injuries can affect bones, muscles, cartilage, and connective tissues.
Injuries can occur from repetitive overuse. Examples include:
Carpal tunnel syndrome, Bursitis, and Tendinitis
Sprains
Muscle tears
Broken bones
Injuries to the tendons, ligaments and other soft tissues can lead to chronic conditions.
Maintaining musculoskeletal health
Recommended ways of maintaining a healthy musculoskeletal system are to keep the bones and muscles healthy by getting:
Regular physical activity and exercise
This includes weight-bearing exercises combined with cardiovascular activities. Strengthening the muscles will support the joints and protect/prevent damage.
Proper sleep
This is so the bones and muscles can recover and rebuild.
Maintain a healthy weight
Added weight places pressure on the bones and joints.
This causes various health problems.
If there is added weight, it is recommended to consult a health coach and nutritionist about a personalized weight-loss plan.
They can help make healthy food choices that will make for strong bones and include anti-inflammation foods.
Quit tobacco use
Smoking decreases blood flow in the body.
The bones, muscles, and soft tissues need proper blood circulation to maintain health.
Regular chiropractic adjustments
Adjustments will help maintain the body’s balance and alignment.
This, along with recommended stretches and exercises, will take the body to optimal health.
Healthy Body Composition
Bodyweight Squat
This is one of the best strength exercises for building general functional low body strength. The muscle groups that get worked include the:
Quadriceps
Hamstrings
Glutes
Deep abdominals
Hip abductors
Hip rotators
Squats work almost every muscle in the legs. This also builds core strength to help with everyday movements like pushing, pulling, and lifting. There is no need to load added weight on the back to benefit from this exercise. Using the body’s weight is a perfect workout. This can be done with several variations once strength is built up. The objective is to focus on strict form for maximum effectiveness.
The feet should be shoulder-width apart.
Bend at the hips
Don’t let the knees go past the toes.
Lower the body until the thighs are parallel to the floor
References
American Chiropractic Association. Back Pain Facts and Statistics. Accessed 1/5/2021.
Centers for Disease Control and Prevention. Arthritis. Accessed 1/5/2021.
Centers for Disease Control and Prevention. Arthritis-Related Statistics. Accessed 1/5/2021.
Centers for Disease Control and Prevention. Work-Related Musculoskeletal Disorders & Ergonomics. Accessed 1/5/2021.
Merck Manuals. Effects of Aging on the Musculoskeletal System. Accessed 1/5/2021.
National Institute of Arthritis and Musculoskeletal and Skin Diseases. Healthy Muscles Matter. Accessed 1/5/2021.
APT is short for anterior pelvic tilt. APT is when the pelvis tilts more down than forward, which can cause strain on the surrounding muscles and the spine to hold the torso up. The body’s own anatomical structure causing the condition and/or part of a bad habit that an individual has grown accustomed to. This can be from injury/s, back, and/or hip pain causing an individual to take on awkward postures to compensate for the discomfort and try and avoid it. However, these unhealthy postures cause their own set of musculoskeletal problems. Addressing this form of poor posture can help reduce and alleviate low back and hip pain and prevent further injuries. Chiropractic can pinpoint an anterior pelvic tilt and fix it.
Anterior Pelvic Tilt
What happens is the pelvis becomes tilted or rotated forward. Place the hands, specifically the fingertips, on the hips. There are bone ridges. These are the iliac crests. If they’re facing more toward the ground than directly forward, this could be an anterior pelvic tilt. It usually happens when the hip flexors become tight and pull the pelvis down. Another contributor is the glute and hamstring muscles have weakened and are not strong enough to counteract the forward pulling. This can be caused by sitting for long periods, poor posture, and for women who wear high heels regularly. These contribute to tightening the hip flexors and the glutes, hamstrings, and core muscles.
An anterior pelvic tilt causes an increase in the curve of the lower back. It can feel like the hip flexors are tightening up. It typically affects the lower back at the lowest two levels, which are L4-5 and L5-S1. There can be long-term issues if an anterior pelvic tilt is left untreated. The spine becomes more vulnerable to disc issues that can include:
An anterior pelvic tilt is a repairable condition. Several exercises can help loosen/relax the hip flexors and strengthen the core and posterior muscle chain. This in addition to walking and reducing wearing high heels regularly. A few exercises for anterior pelvic tilt.
The Tail Tuck
This is literally trying to tilt the tailbone forward, like tucking in an imaginary tail. This can be done for 10-12 reps and up to 3 times.
Plank
Core-strengthening exercises can help with all types of back and hip problems. If possible, do the exercises in front of a mirror to ensure no arching of the back or the butt sticking out. If it is too difficult on the hands, go to the elbows. If there are wrist or shoulder issues, planks can be done on a raised surface, like a table or couch. Hold as long as possible, maintaining proper form. Start with 10-30 seconds and build up to minutes.
Strengthening the Glutes
It is recommended to strengthen the glute muscles. This can be done with exercises like clams or side-stepping with resistance bands. For clams, lie on the side and raise each leg up and down 10-12 times, up to 3 sets. For side-stepping, place resistance bands around the ankle/shin area and step to the side for 8-10 steps. Then go the other direction for the same number of steps. Repeat up to 3 sets.
Hip Flexor Stretch
Lunge forward while standing or lunge and kneel with the other leg on the ground. Then move the torso back a little and engage the core to stretch the hip flexors in the front of the thigh/pelvis area. Hold for 30 seconds, then release. Repeat 3-5 times per leg.
Lifestyle
These exercises can help, but if there is no progress around a month, contact a qualified chiropractor or physical therapist for further instruction and supervision. Also, if any neurological symptoms present like:
Sciatica
Shooting pain
Numbness
Tingling
Weakness
See a doctor as soon as possible.
Fixing posture-related problems require individuals to learn to be posture aware along with making some lifestyle adjustments. One way to do these exercises is to tack them onto a workout. Also, set reminders on a calendar to get up, stretch, and move around if sitting most of the day.
Body Composition Health
Difference between Processed sugar and Natural sugar
There are different types of sugar. There are natural sugars that are found in:
Fruits
Vegetables
Nuts
Whole grains
Beans
All sugar is broken down into glucose. However, foods that contain natural sugar are also rich in nutrients, including:
Vitamins
Minerals
Fiber
Protein
All which the body requires for optimal health.
Natural sugar does not lead to excess sugar intake; it happens with processed sugar. Processed sugar is extracted from sugarcane or sugar beet and is normally found as sucrose. This is present in cakes, cookies, cereal, and beverages. Processed sugar is also hidden in foods that are not sweet, like:
Microwave meals
Spaghetti sauce
Low-fat yogurt
Ketchup
Sports drinks
Foods that contain processed sugar are an energy source, but they contain little or no nutrients and can cause blood sugar levels to spike. In addition, consuming too much sugar is linked to an increased risk of:
Diabetes
Accelerated aging
Weight gain
Research has found that added sugar contributes to around 17% of the total calorie intake for adults. The recommended daily amount of calories from added sugar is 10%.
References
Azaïs-Braesco, Véronique et al. “A review of total & added sugar intakes and dietary sources in Europe.” Nutrition journal vol. 16,1 6. 21 Jan. 2017, doi:10.1186/s12937-016-0225-2
Re-energize from a lack of energy and fatigue with Bio-chiropractic. Millions of individuals struggle to get through the day or night depending on work/school schedules because of deficient energy levels that result in fatigue. Unfortunately, many begin taking over the counter or prescription medication, drinking coffee or highly caffeinated/energy beverages, or taking days off to catch up on rest. There is a wide range of high-sugar and caffeine energy products to help with fatigue. But, research has shown how overconsumption of these products can contribute and/or cause:
High blood pressure
Cardiovascular disease
Diabetes
When a tired body takes in caffeinated energy, it is only for a temporary energy boost.
Energy products can mask the fatigue causation. This could be a disease, a type of condition, or an overlapping of causes.
Nervous System
The nervous system is the body’s life energy source. It is responsible for facilitating millions of functions that occur throughout the body every day. These include:
Shifts the spine out of alignment, placing added pressure on the delicate nerves in the neck and back.
The compression causes nerve interference that disrupts optimal nerve energy flow from reaching the organs. This leads to:
Fatigue
Pain
Organ dysfunction
Eventually disease
Bio-Chiropractic
Bio-Chiropractic is a scientific and researched based form of musculoskeletal corrective care. It aims to unblock nerve interference through the proper realignment of the spine, returning it to its proper curvature. As a result, many individuals under chiropractic care report immediate relief from neck or back pain, along with a vibrant, energized feeling, and with time their overall health improves.
Body Composition Feedback
Malnutrition
Malnutrition can be defined as a deficiency, excess, or imbalance in an individual’s intake of energy and nutrients. Protein-energy deficiency is a common form of malnutrition. It is a health condition that can have immediate/negative effects on body composition. This deficiency causes damage to skeletal muscle mass as the body progresses into starvation mode, breaking down its own protein stored in the muscles for fuel.
Micronutrient deficiency is a lack of nutrients like minerals and vitamins. These support important functions like cell regeneration, the immune system, and eyesight. Common examples are iron and/or calcium deficiencies. Micronutrient deficiency has the greatest impact on the body’s physiological functions/processes. They can occur at the same time that protein-energy deficiency is happening overlapping each other. Nutritional deficiencies can impact processes like:
Building and repairing muscle
Protein-energy deficiency has a more pronounced effect on body composition, as lowered protein intake can lead to increased losses in muscle mass.
Berkson, D L. “Osteoarthritis, chiropractic, and nutrition: osteoarthritis considered as a natural part of a three-stage subluxation complex: its reversibility: its relevance and treatability by chiropractic and nutritional correlates.” Medical hypotheses vol. 36,4 (1991): 356-67. doi:10.1016/0306-9877(91)90010-v
Jensen, Gordon L et al. “Recognizing malnutrition in adults: definitions and characteristics, screening, assessment, and team approach.” JPEN. Journal of parenteral and enteral nutrition vol. 37,6 (2013): 802-7. doi:10.1177/0148607113492338
Oakley, Paul A et al. “Restoring lumbar lordosis: a systematic review of controlled trials utilizing Chiropractic Bio Physics® (CBP®) non-surgical approach to increasing lumbar lordosis in the treatment of low back disorders.” Journal of physical therapy science vol. 32,9 (2020): 601-610. doi:10.1589/jpts.32.601
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