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Chiropractic

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.


Unlock a Pain-Free Body with Pilates

Unlock a Pain-Free Body with Pilates

Can individuals with body pain incorporate Pilates to reduce general aches and pains while strengthening muscles in the body?

Introduction

Environmental factors like poor posture, improper steps, mechanical overload, physical inactivity, and poor dieting can affect a person’s health and wellness, leading to body pains in the neck, shoulders, and back. When this happens, the surrounding muscles become weak and overstretched over time, causing pain and discomfort in different body areas. However, many individuals thinking about their health and wellness can seek various treatment options to reduce the pain and discomfort in their bodies and help improve their muscle strength. Today’s article looks at how body pain can affect posture, what Pilates is, how this exercise regime can be incorporated for body pain, and its benefits. We talk with certified associated medical providers who inform our patients about how incorporating Pilates can reduce body pain. While asking associated medical providers intricate questions, we advise patients to incorporate Pilates as part of their routine and how it can improve their muscle strength. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.

 

How Body Pain Can Affect Posture

Do you experience stiffness or general aches and pains in different muscle areas? Do you often feel constantly tired throughout the entire day? Or do you notice your posture worsening after looking at a computer or phone screen? Many of these environmental factors can lead to pain and discomfort in the body, which then can cause issues that many individuals will tend to ignore until it becomes too much. For instance, environmental factors like obesity are commonly associated with musculoskeletal problems and incorrect body posture, which can be represented as a causal factor for impairment to the body. (Calcaterra et al., 2022)  This is because many individuals don’t realize that improper posture can be associated with body pain and, if not corrected, can lead to overlapping risk factors in the musculoskeletal system. Hence, many individuals start seeking treatments to improve postural alignment, but it can also be used to prevent and treat musculoskeletal pain. (Matsutani et al., 2023)

 


The Non-Surgical Approach To Wellness- Video


What Is Pilates?

While many people seek treatment for their body pain and improve muscle strength, many have started exercising to reduce the stress and discomfort caused by body pains associated with the musculoskeletal system. Since everyone knows that exercising is excellent for health and wellness, it can also help make the body healthier. Many individuals looking for an exercise routine have various options, including Pilates.

 

11860 Vista Del Sol, Ste. 128 How To Handle Back Pain When You Can’t See A Doctor or Chiropractor

 

Developed in the early 20th century, Joseph Pilates created a system of exercises primarily focused on controlled muscle movement, stretching, and breathing known as Pilates. It has become popular later in the years not only as a physical fitness routine but also as a rehabilitation program. (Byrnes et al., 2018) Pilates uses a combination of repetitive exercises to create muscular exertion and is designed to increase muscle strength and endurance, enhance flexibility, and improve posture and balance. (Kloubec, 2011)

 

How Is It Incorporated For Body Pain?

While many people are dealing with body pain, some may wonder how Pilates is incorporated into a health and wellness treatment plan. Well, when environmental factors like poor posture and body pain associated with the musculoskeletal system start to cause pain and discomfort to the body. At the same time, that pain and discomfort, if not treated, will also affect the spine’s alignment, causing more musculoskeletal problems. (Shadi et al., 2024) Additionally, Pilates can be combined with non-surgical treatments like chiropractic care to help improve musculoskeletal pain and restore a person’s strength, flexibility, and mobility. This, in turn, promotes mindfulness and a faster recovery. Many individuals will begin to notice that combining a therapeutic exercise method like Pilates and non-surgical treatments can allow the individual to be pain-free and experience additional benefits. This will enable people to understand the impact of stretching exercises caused by Pilates on the components of musculoskeletal fitness aimed at rehabilitation or physical conditioning. (Dos Reis et al., 2024)

 

The Benefits Of Pilates

Many people will notice how Pilates can help their bodies through these benefits. This includes:

  • Adapting Pilates to your fitness level and needs: Anyone can start Pilates at any fitness level and go at their own pace.
  • Core strength increases: Pilates can help strengthen the core muscles, which correlates to improved posture and a strong body.
  • Strengthening muscles: Pilates can help strengthen and elongate muscles to help individuals look toned.
  • Natural energy booster: Like many exercise routines, Pilates can give people an energy boost through focus breathing. This increases circulation, stimulating the muscles and spine.

Utilizing Pilates for rehabilitation combined with non-surgical treatment can allow individuals to be more mindful of their bodies and to make tiny changes in their routines. This allows the chances of pain and discomfort from returning, allowing individuals to have a healthier lifestyle.

 


References

Byrnes, K., Wu, P. J., & Whillier, S. (2018). Is Pilates an effective rehabilitation tool? A systematic review. J Bodyw Mov Ther, 22(1), 192-202. https://doi.org/10.1016/j.jbmt.2017.04.008

Calcaterra, V., Marin, L., Vandoni, M., Rossi, V., Pirazzi, A., Grazi, R., Patane, P., Silvestro, G. S., Carnevale Pellino, V., Albanese, I., Fabiano, V., Febbi, M., Silvestri, D., & Zuccotti, G. (2022). Childhood Obesity and Incorrect Body Posture: Impact on Physical Activity and the Therapeutic Role of Exercise. Int J Environ Res Public Health, 19(24). https://doi.org/10.3390/ijerph192416728

Dos Reis, A. L., de Oliveira, L. C., & de Oliveira, R. G. (2024). Effects of stretching in a pilates program on musculoskeletal fitness: a randomized clinical trial. BMC Sports Sci Med Rehabil, 16(1), 11. https://doi.org/10.1186/s13102-024-00808-6

Kloubec, J. (2011). Pilates: how does it work and who needs it? Muscles Ligaments Tendons J, 1(2), 61-66. https://www.ncbi.nlm.nih.gov/pubmed/23738249

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666467/pdf/61-66.pdf

Matsutani, L. A., Sousa do Espirito Santo, A., Ciscato, M., Yuan, S. L. K., & Marques, A. P. (2023). Global posture reeducation compared with segmental muscle stretching exercises in the treatment of fibromyalgia: a randomized controlled trial. Trials, 24(1), 384. https://doi.org/10.1186/s13063-023-07422-w

Shadi, N., Khalaghi, K., & Seyedahmadi, M. (2024). Comparing the effects of Pilates, corrective exercises, and Alexander’s technique on upper cross syndrome among adolescent girls student (ages 13-16): a six-week study. BMC Sports Sci Med Rehabil, 16(1), 143. https://doi.org/10.1186/s13102-024-00933-2

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Unveiling the Beneficial Properties of Turmeric for Joints

Unveiling the Beneficial Properties of Turmeric for Joints

Can individuals dealing with joint pain incorporate turmeric as part of their treatment to reduce inflammation and restore joint health?

Introduction

Many people realize that when the body ages, so do the bones, joints, and spinal discs. This causes musculoskeletal issues to develop and lead to joint pain. Many environmental factors, like improper posture, injuries, accidents, and heavy-loaded objects, are pain-like issues that can affect an individual’s health and well-being. This is because joint pain is associated with these environmental factors, which cause pain and inflammatory effects that can impact their well-being. Additionally, many people will try to find ways to reduce the inflammatory effects caused by joint pain, and one of them is found in their kitchen pantry, which is known as turmeric. Today’s article focuses on the connection between the joints and inflammation, what is turmeric, and its beneficial properties for the joints. We talk with certified associated medical providers who inform our patients about how adding turmeric to their daily routine can reduce the inflammatory effects on the joints. While asking associated medical providers intricate questions, we advise patients to incorporate turmeric in their meals and find therapeutic ways to reduce joint pain in their upper and lower extremities. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.

 

Joint Pain & Inflammation Connection

Do you feel localized or referred pain in your joints that causes you to rest for an extended period? Do general morning aches and pains get better throughout the day? Or do you notice that you are losing your grip occasionally? Many of these scenarios are correlated with joint pain. The joints are part of the musculoskeletal system, and their primary job is to provide movement to the upper and lower extremities without pain. However, when the human body ages, the joints also gradually age. When the joints start to lose their cartilage, environmental factors can cause pain-like symptoms like inflammation to affect the joints, thus causing pain, stiffness, and inflammation. Additionally, it can also lead to joint disorders in the body. While inflammation helps heal the affected area in the body, it is beneficial for the natural healing process; however, when inflammation is chronic, it can do more harm than good.

 

 

This is because the immune cells are involved in neuroimmune interplay, which plays a key role in generating and maintaining pain in diseases with an inflammatory component. (Vasconcelos et al., 2022) Additionally, when environmental factors start to affect the joints, the inflammatory effects can cause peripheral nerve damage, and that can cause structural damage to the joints, leading to altered gait and abnormal loading patterns through movement. (McDougall & Reid, 2022) When individuals experience inflammatory effects that affect their joints, many will try to find ways to reduce the pain-like effects in their joints.

 


Fighting Inflammation Naturally-Video


What Is Turmeric?

Many individuals dealing with pain and inflammation in their joints will seek out therapeutic options to restore joint health. Many people can incorporate anti-inflammatory supplements and treatments to reduce joint inflammation. Turmeric is one of the anti-inflammatory supplements found in India and Southern Asia; anti-inflammatory components can help treat a wide variety of conditions and general health and wellness. (“Turmeric,” 2012) Turmeric is also a functional food due to its health-promoting properties that can help decrease inflammatory cytokines and reduce joint pain, which can help improve joint mobility. (Kepinska-Pacelik & Biel, 2023)

Functional Neurology: Benefits of Turmeric for Brain Health | El Paso, TX Chiropractor

 

Turmeric’s Beneficial Properties For The Joints

Now, when it comes to the beneficial properties of turmeric for joint pain, many people can take turmeric in supplement form and, over time, will begin to notice less pain in their joints. This is because the main purpose of incorporating turmeric as part of a therapeutic routine is to relieve pain, delay joint degeneration progression, and restore joint function. (Zeng et al., 2021) Additionally, turmeric can help control inflammation and improve joint health since it can have a positive effect or equivalency of anti-inflammatory medication for individuals wanting to reduce joint pain’s life effects. (Panknin et al., 2023) When people want to think about their well-being and joint health, taking turmeric supplements or incorporating them in dishes can be a stepping stone to improving joint function. At the same time, incorporating strength training exercises into the surrounding muscles can help with joint improvement, and non-surgical treatments like chiropractic care can help reduce the inflammatory effects of degenerating the joints. This, in turn, can help people live pain-free lives, giving them a sense of control over their well-being.

 


References

Kepinska-Pacelik, J., & Biel, W. (2023). Turmeric and Curcumin-Health-Promoting Properties in Humans versus Dogs. Int J Mol Sci, 24(19). https://doi.org/10.3390/ijms241914561

McDougall, J. J., & Reid, A. R. (2022). Joint Damage and Neuropathic Pain in Rats Treated With Lysophosphatidic Acid. Front Immunol, 13, 811402. https://doi.org/10.3389/fimmu.2022.811402

Panknin, T. M., Howe, C. L., Hauer, M., Bucchireddigari, B., Rossi, A. M., & Funk, J. L. (2023). Curcumin Supplementation and Human Disease: A Scoping Review of Clinical Trials. Int J Mol Sci, 24(5). https://doi.org/10.3390/ijms24054476

Turmeric. (2012). In LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. https://www.ncbi.nlm.nih.gov/pubmed/31643876

Vasconcelos, D. P., Jabangwe, C., Lamghari, M., & Alves, C. J. (2022). The Neuroimmune Interplay in Joint Pain: The Role of Macrophages. Front Immunol, 13, 812962. https://doi.org/10.3389/fimmu.2022.812962

Zeng, L., Yu, G., Hao, W., Yang, K., & Chen, H. (2021). The efficacy and safety of Curcuma longa extract and curcumin supplements on osteoarthritis: a systematic review and meta-analysis. Biosci Rep, 41(6). https://doi.org/10.1042/BSR20210817

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Achieve Optimal Vitamin C Levels with These Strategies

Achieve Optimal Vitamin C Levels with These Strategies

Can individuals incorporate ways to increase their vitamin C levels to boost their immune system against cold and flu season?

Introduction

When it comes to the cold and flu season, the weather gets colder, and the immune system will flare up as numerous pathogens enter the body. Many individuals will begin to notice their bodies aching and deal with congestion and upper respiratory symptoms. This is due to viral infections that compromise the immune system and cause individuals to be sick. However, numerous ways exist to combat cold and flu season while boosting their immune system by increasing their vitamin C levels. Today’s article looks at how the immune system and pain correlate, how healthy nutrition relates to the immune system, and how people can naturally increase their vitamin C levels to fight cold and flu season. We talk with certified associated medical providers who inform our patients about how the immune system can be impacted by various pathogens that cause overlapping risk profiles associated with pain.  While asking their associated medical provider intricate questions, we advise patients to incorporate ways to increase their vitamin C intake to boost the immune system and prevent cold and flu season from impacting the body. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.

 

The Immune System & Pain

How often do you feel so congested that your head is filled with cotton? Do you feel general aches and pains in your muscles that cause you to feel discomfort? Or have you noticed that your energy is lower than usual and is stressing you out? More often than not, many people who have dealt with these situations have often correlated with their immune systems. The immune system has a large network in the body that helps protect the individual from germs, heal the body from any infections and injuries, and develop antibodies to fight off pathogens. Sometimes, when the immune system becomes weak, it can lead to the development of autoimmune. This is because when pathogens compromise the immune system, they can adapt their response to modulate oxidative stress and trigger inflammation by enhancing the protein secretion towards the intra- and extra-cellular pathogens to enhance infections. (Iddir et al., 2020)

 

Additionally, when the immune system is compromised, it can cause the immune system to overproduce inflammatory cytokines and attack healthy cellular activities, leading to the development of autoimmune conditions and symptoms of musculoskeletal pain. When individuals with weak immune systems are dealing with musculoskeletal pain, some of the biomarkers that can contribute to its development include environmental factors (smoking, physical inactivity, obesity, etc.), chronic inflammation, and vitamin deficiency that can cause individuals to be in constant pain and discomfort. (Djade et al., 2022) Hence, boosting vitamin levels can benefit the immune system and body.

 


Optimizing Your Wellness- Video


Nutrition & The Immune System Connection

When boosting the immune system, many individuals can start slowly by changing their nutritional intake. As one of the strongest and adjustable environmental factors, having a proper dietary mindset can help many people reduce the burdens of chronic issues from reappearing. (Kiani et al., 2022) This is due to people who want to make small changes in their daily routine, who can start by eating nutritional foods that can help boost their immune system and bodies. This is because a bidirectional relationship between the duet and the immune system can be utilized in multiple approaches. (Venter et al., 2020) One of the best ways many individuals can improve their immune system during cold and flu season is by increasing and boosting their vitamin C levels.

BestFoodSourcesofVitaminC ElPasoChiropractor

 

How Vitamin C Can Help With Cold/Flu

Boosting vitamin C levels is an excellent way to help jumpstart the immune system. Vitamin C is hugely important in normal immune system functioning and has been used to prevent or treat viral infections. (Cerullo et al., 2020) This is because people can’t produce vitamin C naturally, so it has to be consumed for the body to maintain healthy vitamin levels. Additionally, vitamin C is a plant-based ingredient that promotes healing and provides immune-boosting properties that augment the chemotaxis and phagocytosis in the body while generating free radicals in the immune cells. (Gasmi et al., 2023) Another great thing about vitamin C is that it can be combined with vitamin D to reduce the load of the cytokine storm in the body and the viral load of the cold and flu. (Ish et al., 2020)

 

Ways To Increase Vitamin C Levels

There are ways to increase vitamin C levels in the body, which can benefit people who want to reduce the chances of cold and flu season impacting their routine.

  • Reduce sugar intake: Reduce excessive sugar intake by following a nutritional plan from a healthcare professional, which is customizable to the individual.
  • Incorporating Vitamin C: Many people can load up on high-quality Vitamin C containing bioflavonoids that can help decrease pro-inflammatory cytokines in the body. (Ramon et al., 2023)
  • Vitamin C-rich foods: Adding whole foods of Vitamin C like bell peppers, broccoli, citrus, and green leafy veggies can help boost vitamin C levels
  • Intermittent Fasting: Combining Vitamin C-infused lemon water with intermittent fasting can help the body boost immunity and improve blood sugar regulation.
  • Glutathione Boost: Incorporating vitamin C with glutathione can help recycle vitamin C into the body, boosting vitamin and supplement levels.

Incorporating these ways to boost vitamin C levels in the immune system can provide beneficial results during the cold and flu season while improving a person’s health and wellness journey.


References

Cerullo, G., Negro, M., Parimbelli, M., Pecoraro, M., Perna, S., Liguori, G., Rondanelli, M., Cena, H., & D’Antona, G. (2020). The Long History of Vitamin C: From Prevention of the Common Cold to Potential Aid in the Treatment of COVID-19. Front Immunol, 11, 574029. https://doi.org/10.3389/fimmu.2020.574029

Djade, C. D., Diorio, C., Laurin, D., & Dionne, C. E. (2022). An exploratory identification of biological markers of chronic musculoskeletal pain in the low back, neck, and shoulders. PLOS ONE, 17(4), e0266999. https://doi.org/10.1371/journal.pone.0266999

Gasmi, A., Shanaida, M., Oleshchuk, O., Semenova, Y., Mujawdiya, P. K., Ivankiv, Y., Pokryshko, O., Noor, S., Piscopo, S., Adamiv, S., & Bjorklund, G. (2023). Natural Ingredients to Improve Immunity. Pharmaceuticals (Basel), 16(4). https://doi.org/10.3390/ph16040528

Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., & Bohn, T. (2020). Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients, 12(6). https://doi.org/10.3390/nu12061562

Ish, P., Agrawal, S., & Gupta, N. (2020). Vitamin C (ovi) D; An unexplored option! Infez Med, 28(suppl 1), 122-125. https://www.ncbi.nlm.nih.gov/pubmed/32532949

Kiani, A. K., Dhuli, K., Donato, K., Aquilanti, B., Velluti, V., Matera, G., Iaconelli, A., Connelly, S. T., Bellinato, F., Gisondi, P., & Bertelli, M. (2022). Main nutritional deficiencies. J Prev Med Hyg, 63(2 Suppl 3), E93-E101. https://doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2752

Ramon, R., Holguin, E., Chiriboga, J. D., Rubio, N., Ballesteros, C., & Ezechieli, M. (2023). Anti-Inflammatory Effect of Vitamin C during the Postoperative Period in Patients Subjected to Total Knee Arthroplasty: A Randomized Controlled Trial. J Pers Med, 13(9). https://doi.org/10.3390/jpm13091299

Venter, C., Eyerich, S., Sarin, T., & Klatt, K. C. (2020). Nutrition and the Immune System: A Complicated Tango. Nutrients, 12(3). https://doi.org/10.3390/nu12030818

 

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Prevent Back Pain Flare-ups with Walking: A Cost-effective Solution

Prevent Back Pain Flare-ups with Walking: A Cost-effective Solution

For individuals dealing with newly formed or chronic lower back pain, can making daily walks a part of a weekly routine help relieve pain and discomfort symptoms and prevent strains and injuries?

Prevent Back Pain Flare-ups with Walking: A Cost-effective Solution

Walking For Low Back Pain Relief

Walking is recommended to treat and prevent chronic or recurrent lower back pain. A study found that a personalized and progressive weekly walking program that builds up to 130 minutes of moderate intensity can significantly relieve severe lower back pain and prevent future flare-ups. (Pocovi N. C. et al., 2024) Walking is a cost-effective and easily accessible way to relieve lower back pain and prevent recurring or future injuries. It strengthens the back muscles, improves posture, and stabilizes the spine. (Suh JH, et al., 2019) Other benefits include improved overall physical health, posture, and circulation.

How Walking Helps

Walking for low back pain relief and general movement is better than not engaging in physical activities for individuals with recurrent lower back pain. Being sedentary can worsen back pain symptoms. (National Library of Medicine. 2019) Walking is second nature and is easy to incorporate into a weekly routine to help relieve back pain and improve overall health (Macquarie University, 2024)

Increases Spinal Flexibility

  • Walking and gentle movements increase the lower back’s functional range of motion, improve spinal flexibility, and reduce stiffness. (Smith J. A. et al., 2022)

Stabilizes Lumbar/Low Back Muscles

  • Walking builds muscle endurance and strength in the paraspinal muscles, increasing lumbar spinal stabilization. (Suh JH, et al., 2019)

Strengthens Core Muscles

  • Walking increases the body load and strengthens core muscles like the transversus abdominis, which lowers the risk of chronic lower back pain. (Lee J. S. and Kang S. J. 2016)

Improves Posture

Increases Blood Circulation

  • Walking increases blood circulation to the muscles, supplying essential nutrients to spinal discs. It also reduces the frequency and severity of lower back muscle spasms. (Sitthipornvorakul E. et al., 2018)

Lubricates Spinal joints

  • Low-impact walking improves synovial fluid production and circulation, lubricating the lumbar spine’s facet joints and other joints that tend to get achy, such as the knees. (Zhang S. L. et al., 2013)

Relieves Inflammation

  • Walking helps reduce the presence of pro-inflammatory cytokines, like (IL-8 and TNF-alpha) associated with chronic lower back pain. (Slouma M. et al., 2023)

Promotes Weight Loss

  • Walking and a healthy diet can help individuals lose excess fat, which puts added strain on the lower back and correlates with lumbar intervertebral disc degeneration. (Wang M. et al., 2024)

Stress Relief

  • Regular walking can reduce mental stress associated with chronic lower back pain. (Choi S. et al., 2021)

Releases Endorphins

  • Moderate to vigorous physical activity, like walking at about 3 miles per hour for a half-hour daily, stimulates the release of endorphins, the body’s natural pain relievers. (Bruehl S. et al., 2020)

Walking Correctly

To get all the benefits of walking for low back pain relief, it is recommended to practice the following (Macquarie University, 2024)

  • Start slowly.
  • Gradually build intensity.
  • Stay consistent with the walking program.
  • Track progress to maintain motivation.

Healthcare Provider Consultation

Walking is a low-risk, low-impact activity well-tolerated by most individuals with nonspecific low back pain. (Pocovi N. C. et al., 2022) Because it doesn’t involve twisting or vigorous movements, it is considered a safe exercise for individuals with back pain symptoms (Gordon R. and Bloxham S. 2016). However, individuals experiencing severe lower back pain due to a traumatic injury or medical condition should consult a healthcare provider before starting a regular walking program.

Limit High Impact Activities

High-impact activities like running on hard surfaces or playing sports can exacerbate chronic lower back pain. If there is chronic lower back pain, it is recommended to limit activities that involve: (Al-Otaibi S. T. 2015)

  • Heavy lifting
  • Repetitive bending
  • Twisting motions

Injury Medical Chiropractic and Functional Medicine Clinic

Walking for low back pain relief. 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.


Movement as Medicine


References

Pocovi, N. C., Lin, C. C., French, S. D., Graham, P. L., van Dongen, J. M., Latimer, J., Merom, D., Tiedemann, A., Maher, C. G., Clavisi, O., Tong, S. Y. K., & Hancock, M. J. (2024). Effectiveness and cost-effectiveness of an individualised, progressive walking and education intervention for the prevention of low back pain recurrence in Australia (WalkBack): a randomised controlled trial. Lancet (London, England), 404(10448), 134–144. https://doi.org/10.1016/S0140-6736(24)00755-4

Suh, J. H., Kim, H., Jung, G. P., Ko, J. Y., & Ryu, J. S. (2019). The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial. Medicine, 98(26), e16173. https://doi.org/10.1097/MD.0000000000016173

National Library of Medicine., & InformedHealth.org [Internet]. Cologne, G. I. f. Q. a. E. i. H. C. I. (2022). Low back pain: Learn More – Why movement is so important for back pain. https://www.ncbi.nlm.nih.gov/books/NBK284944/

Macquarie University. (2024). Macquarie University. Walking to combat back pain: world-first study shows dramatic improvement. https://lighthouse.mq.edu.au/article/june-2024/walking-away-from-pain-world-first-study-shows-dramatic-improvement-in-lower-back-trouble

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. Journal of sport and health science, 11(4), 450–465. https://doi.org/10.1016/j.jshs.2022.02.001

Suh, J. H., Kim, H., Jung, G. P., Ko, J. Y., & Ryu, J. S. (2019). The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial. Medicine, 98(26), e16173. https://doi.org/10.1097/MD.0000000000016173

Lee, J. S., & Kang, S. J. (2016). The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients. Journal of exercise rehabilitation, 12(5), 463–470. https://doi.org/10.12965/jer.1632650.325

Henry, M., & Baudry, S. (2019). Age-related changes in leg proprioception: implications for postural control. Journal of neurophysiology, 122(2), 525–538. https://doi.org/10.1152/jn.00067.2019

Sitthipornvorakul, E., Klinsophon, T., Sihawong, R., & Janwantanakul, P. (2018). The effects of walking intervention in patients with chronic low back pain: A meta-analysis of randomized controlled trials. Musculoskeletal science & practice, 34, 38–46. https://doi.org/10.1016/j.msksp.2017.12.003

Zhang, S. L., Liu, H. Q., Xu, X. Z., Zhi, J., Geng, J. J., & Chen, J. (2013). Effects of exercise therapy on knee joint function and synovial fluid cytokine levels in patients with knee osteoarthritis. Molecular medicine reports, 7(1), 183–186. https://doi.org/10.3892/mmr.2012.1168

Slouma, M., Kharrat, L., Tezegdenti, A., Metoui, L., Ghazouani, E., Dhahri, R., Gharsallah, I., & Louzir, B. (2023). Pro-inflammatory cytokines in patients with low back pain: A comparative study. Reumatologia clinica, 19(5), 244–248. https://doi.org/10.1016/j.reumae.2022.07.002

Wang, M., Yuan, H., Lei, F., Zhang, S., Jiang, L., Yan, J., & Feng, D. (2024). Abdominal Fat is a Reliable Indicator of Lumbar Intervertebral Disc Degeneration than Body Mass Index. World neurosurgery, 182, e171–e177. https://doi.org/10.1016/j.wneu.2023.11.066

Choi, S., Nah, S., Jang, H. D., Moon, J. E., & Han, S. (2021). Association between chronic low back pain and degree of stress: a nationwide cross-sectional study. Scientific reports, 11(1), 14549. https://doi.org/10.1038/s41598-021-94001-1

Bruehl, S., Burns, J. W., Koltyn, K., Gupta, R., Buvanendran, A., Edwards, D., Chont, M., Wu, Y. H., Qu’d, D., & Stone, A. (2020). Are endogenous opioid mechanisms involved in the effects of aerobic exercise training on chronic low back pain? A randomized controlled trial. Pain, 161(12), 2887–2897. https://doi.org/10.1097/j.pain.0000000000001969

Pocovi, N. C., de Campos, T. F., Christine Lin, C. W., Merom, D., Tiedemann, A., & Hancock, M. J. (2022). Walking, Cycling, and Swimming for Nonspecific Low Back Pain: A Systematic Review With Meta-analysis. The Journal of orthopaedic and sports physical therapy, 52(2), 85–99. https://doi.org/10.2519/jospt.2022.10612

Gordon, R., & Bloxham, S. (2016). A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel, Switzerland), 4(2), 22. https://doi.org/10.3390/healthcare4020022

Al-Otaibi S. T. (2015). Prevention of occupational Back Pain. Journal of family & community medicine, 22(2), 73–77. https://doi.org/10.4103/2230-8229.155370

Exploring the Function of the Iliacus Muscle

Exploring the Function of the Iliacus Muscle

The iliacus muscle is a triangle-shaped muscle in the pelvic bone that flexes and rotates the thigh bone. It works with the other muscles in the hip and thigh to help bend, run, walk, sit, and maintain correct posture. Injuries and common medical conditions can affect its function, causing pain and stiffness. Can physical therapy help?

Exploring the Function of the Iliacus Muscle

The Iliacus Muscle

The iliacus is one of the body’s most important hip flexor muscles. The iliacus and surrounding muscles work together to produce the stability and range of motion required for bending, dancing, sitting, and walking.

Anatomy

The iliacus muscle is part of a complex muscle system in the hip and pelvis. Two iliacus muscles on each side of the pelvic bone enable the thigh to flex and rotate. They are innervated by the femoral nerve, which provides movement and sensation to the lower limbs. (Bordoni B. and Varacallo M. 2023) The iliacus muscle sits on the wing-shaped ilium and fits into the curved surface of the ilium, called the iliac fossa. The top of the muscle is attached to the upper wings of the ilium or iliac crest. It extends past the hip joint, which connects to the upper thigh bone/femur at the lesser trochanter protrusion. The iliacus is part of a major trio of muscles called the iliopsoas, including the major psoas and minor psoas muscles. These muscles are also attached to the upper femur but extend upward, connecting to the lumbar/lower spine at several attachment points. The iliopsoas also interact with the quadratus lumborum muscle, the deepest muscle of the lower back that starts at the iliac crest and attaches to the lumbar spine at several points. The quadratus lumborum enables flexion and elevation of the spine, while the iliopsoas enable the flexion and rotation of the hip and thigh.

Functions

The iliacus muscle has many functions that include: (Physiopedia, 2024)

  • Flexing and rotating the femur.
  • Helps maintain proper body posture while standing and sitting.
  • Produces hip movement that enables walking, running, and climbing stairs.
  • Provides hip flexion – bringing the knee to the chest.
  • Enables the forward tilt of the pelvis and side-bending.

Conditions

Several conditions can affect the iliacus muscle, specifically from under and/or overuse injuries. These conditions, collectively known as Iliopsoas syndrome, are typically the result of overuse/repetitive strain or injuries. These include:

  • Iliopsoas tendinopathy – which affects tendons.
  • Iliopsoas bursitis – which affects cushioning sacs known as bursae.

Iliopsoas syndrome can affect anyone but is common in:

  • Individuals and athletes who repeatedly use movements that flex the hips.
  • Track-and-field athletes
  • Gymnasts
  • Dancers

Iliopsoas Bursitis

This is the inflammation of the cushioning sac or bursa under the iliacus muscle, which helps the muscle slide over the pelvic bone. Symptoms can range from mild discomfort to pain that radiates through parts of the leg and hips. Runners, skiers, and swimmers are commonly affected, and individuals who regularly have tight hips and individuals with different forms of arthritis can also be affected. Early treatment can prevent the symptoms from worsening. Mild cases can be treated with self-care and stretching to help relieve tightness, rest, ice application, and over-the-counter nonsteroidal anti-inflammatory drugs. In severe cases, treatment options that may be recommended include: (Physiopedia, 2024)

  • Physical therapy
  • Assistant walking devices to relieve pressure – for example, a cane.
  • Corticosteroid steroid injections
  • Prescription anti-inflammatory medications

Iliopsoas Tendinopathy

Another condition affecting the iliacus muscles is iliopsoas tendinopathy, sometimes called snapping hip syndrome, because individuals can hear an audible snapping sound (Davenport KL. 2019). The condition is often experienced by dancers who repeatedly flex and hyperextend their hips and can result in hip and groin pain that gets worse with kicking or rotation. Treatment of iliopsoas tendinopathy can include:

  • Retraining muscle imbalances with strengthening and stretching exercises.
  • If these fail to provide relief, corticosteroid injections may be used. A saline hydro dissection can relieve stress around the tendon by injecting fluids that cushion and release trapped tissues.
  • Tendon release surgery may be recommended when all other options have failed. The surgical release involves severing the tendon to reduce pain and improve the range of motion.

Rehabilitation

Core muscle strengthening is essential to the rehabilitation of iliacus muscle injuries. The iliopsoas is an integral component of the core group and can benefit from stretching and strengthening exercises (Yogateket, 2019)

  • Lunge stretches
  • Straight leg raises
  • Knee-to-chest stretches
  • Standing hip flexion with resistance bands
  • Certain yoga poses can also help and include variations on the bridge pose that encourage hip flexion. (Yoga International, 2024)

Injury Medical Chiropractic and Functional Medicine Clinic

Iliopsoas pain is often felt at the front of the hips, thigh, mid-back, and lower back. Chiropractic care can help with iliacus muscle injuries through:

Evaluation

  • A chiropractor can evaluate the condition and determine if the iliacus muscle is causing pain.

Treatment plan

  • A chiropractor can create a personalized treatment plan that may include exercise instructions, manipulation, and other therapies.

Rehabilitation

  • A chiropractor can create a rehabilitation program to expedite healing.

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.


Hip Labral Tear and Chiropractic Care


References

Bordoni, B., & Varacallo, M. (2024). Anatomy, Bony Pelvis, and Lower Limb, Iliopsoas Muscle. In StatPearls. https://www.ncbi.nlm.nih.gov/pubmed/30285403

Physiopedia. (2024). Iliacus. https://www.physio-pedia.com/Iliacus

Physiopedia. (2024). Iliopsoas bursitis. https://www.physio-pedia.com/Iliopsoas_Bursitis

Davenport KL. (2019). The professional dancer’s hip. Performing Arts Medicine, 77-87. https://doi.org/https://doi.org/10.1016/B978-0-323-58182-0.00009-2

Yogateket. Lizette Pompa. (2019). Essential yoga body parts. Hip flexor/psoas and yoga. Yogateket. https://www.yogateket.com/blog/hip-flexor-psoas-and-yoga

Yoga International. Amber Burke. (2024). 8 poses for iliopsoas release. https://yogainternational.com/article/view/8-poses-for-iliopsoas-release/

Protect Your Back: Correct Manual Lifting Technique

Protect Your Back: Correct Manual Lifting Technique

Incorrect manual handling and lifting is a leading cause of workplace injuries. Can health and safety training help reduce injuries and lost workdays?

Protect Your Back: Correct Manual Lifting Technique

Correct Manual Lifting Technique

Manually lifting objects using incorrect techniques can lead to acute back injuries, herniated discs, sciatica, and long-term issues like increased risk of reinjury, body misalignment, and chronic back pain. Individuals can prevent spinal disc compression and/or lower back muscle strain by learning to use correct manual lifting techniques. (CDC. The National Institute for Occupational Safety and Health (NIOSH). 2007)

Lifting Guide

Individuals can protect their backs and prevent injury by following simple steps when lifting objects.

Support Base

  • Ensure there is a healthy support base from which to lift.
  • Keep feet shoulder-width apart with one foot slightly in front of the other.

Ask For Help

  • If coworkers or colleagues are available, ask for assistance.
  • If the load is too heavy, ask for help lifting and moving the object/s.

Use Mechanical Assistant Devices

  • Use hand trucks, dollies, or pushcarts whenever possible for uneven and heavy loads.

Squat To Lift Object

  • Bend at the hips and knees only, not the back.
  • Put one knee on the ground to ensure stability before lifting.

Check Posture

  • Looking straight ahead, maintain posture upright with the chest out, shoulders back, and lower back slightly arched.

Lift Slowly

  • Lift with the knees and hips only, gradually straightening the lower back.

Load Positioning

  • Once upright, hold the load close to the body around the stomach.

Move and Maintain Alertness

  • Always take small steps.
  • Maintain alertness as to where you are going.
  • Keep the shoulders square with the hips when changing directions to avoid twisting and losing or shifting balance.

Rest

  • If you are fatigued, set the load/object down and rest for a few minutes until you can fully engage in the task.

Squat To Set Object Down

  • Squat with the knees and hips and set the load down slowly.
  • Avoid quickly rising and jerking movements, and allow the legs, hips, and back muscles to reset.

Planning and Tips

Lifting anything heavy takes planning to prevent muscle spasms, back strain, and other musculoskeletal injuries. Considerations to keep in mind:

Make a Plan Before Lifting

  • Knowing what object/s are being lifted and where they are going will prevent individuals from making awkward movements while holding and carrying something heavy.
  • Set and clear a path.
  • If lifting something with another person, ensure both agree and understand the plan.

Lift Close to The Body

  • Individuals are stronger and more stable lifters if the object is held close to their body rather than at the end of their reach.
  • Make sure there is a firm hold on the object.
  • It is easier to maintain balance close to the body.

Maintain Feet Shoulder-Width Apart

  • Keep the feet about shoulder-width apart.
  • Having a solid base of support is important while lifting.
  • Placing the feet too close together will cause instability while placing them too far apart will hinder movement.
  • Take short steps.

Visualize The Motions Involved and Practice The Motions Before Lifting

  • Think about the motion before lifting.
  • Practice the lifting motion before lifting the object.
  • Focus on keeping the spine straight.
  • Raise and lower to the ground by bending the knees.
  • Avoid bending at the waist or hips.

Tighten the Stomach Muscles

  • Tightening the abdominal muscles will hold the back in a healthy lifting position and help prevent excessive force on the spine.

Lift With the Legs

  • The legs are stronger than the back muscles, so let the leg strength do the work.
  • Lower yourself to the ground by bending the knees, not the back.

Keep Eyes Up

  • Looking slightly upwards will help maintain a better spine position and help keep the back straight.

Avoid Twisting or Bending

  • Face in the direction you are walking.
  • Stop, take small steps, and continue walking if turning is required.

Back Belts

It has become common for many who work in jobs requiring manual lifting to wear back belts or support. However, research does not show that they decrease the risk of a lifting injury. (CDC and The National Institute for Occupational Safety and Health, 2023) Instead, it is recommended that the belt be thought of as a reminder of where the back muscles are positioned to keep the individual aligned, combined with the correct lifting techniques.

Injury Medical Chiropractic and Functional Medicine Clinic

Training the body and maintaining its optimal health for correct manual lifting techniques requires daily efforts through practice, conscious position corrections, and ergonomics. 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.


Chiropractic Care For Injury Recovery


References

CDC. The National Institute for Occupational Safety and Health (NIOSH). (2007). Ergonomic Guidelines for Manual Material Handling. (No. 2007-131). Retrieved from https://www.cdc.gov/niosh/docs/2007-131/pdfs/2007-131.pdf

CDC. The National Institute for Occupational Safety and Health (NIOSH) (2023). Back Belts – Do They Prevent Injury? (No. 94-127). Retrieved from https://www.cdc.gov/niosh/docs/94-127/

Improving Your Quality of Life with a Healthy Posture

Improving Your Quality of Life with a Healthy Posture

Can correcting body misalignments and the elements of unhealthy posture help achieve a healthy posture?

Improving Your Quality of Life with a Healthy Posture

Healthy Posture

Maintaining a healthy posture is more important than ever, as individuals from all walks of life realize how practicing awkward and unhealthy postures can wreak havoc on their bodies and quality of life. Unhealthy postures include rounding the upper and lower back, slouching, and forward head posture. Over time, these postures make daily activities more difficult or painful. Mobility, stability, and strengthening exercises can address unhealthy posture problems and issues, along with practicing correct sitting, standing, and resting postural habits to reinforce proper alignment daily. A chiropractic and physical therapy team can treat and train individuals to restore correct and healthy posture.

Body Alignment

Ideal posture involves correct body alignment or how the structural parts, such as the head, trunk, hips, knees, etc., relate to an individual’s form. Whether standing, sitting, lying down, or moving, body parts need to be balanced in relationship to each other to avoid unnecessary stress on the spine and musculoskeletal system. (Bone Health & Osteoporosis Foundation, 2024)

Posture Types

Posture is considered static when sitting or standing still and dynamic when moving. Both are categorized as active postures as they require the activation of stabilizing muscles to deal with gravity and maintain alignment.  Lying down and remaining still is considered an inactive posture, as muscle involvement is minimal. However, both have the potential to be healthy or unhealthy.

Proper Body Alignment

An easy way to check proper alignment while standing is to stand against a wall with the base of the head, shoulder blades, and buttocks flush against the wall, with enough space for a hand wide enough to slide in between the wall and the small of the back. This exercise correctly lines up the head, shoulders, and hips to reduce or eliminate undue stress on the spine. Body balance is the foundation for active and inactive postures concerning workstations, industrial ergonomics, daily activities, and sports. (Mayo Clinic, 2023) Healthy alignment is a standard position in which all body joints are centered and balanced and the most mechanically efficient position for static or dynamic activities. Biomechanical efficiency (the ability to use the body’s muscles and joints to perform movements while minimizing energy use and maximizing output) enables the muscles surrounding the joints to work in balance and efficiently activate, which, in turn, helps reduce strain, tension, and injury. Balanced muscles also conserve energy, leading to better daily stamina.

Development of Imbalances

Individuals develop position and movement habits in joint positioning that have led to imbalanced muscles. When this is the case, some muscles can be chronically stretched, and others become chronically tight, all to hold the body up or move around, which can lead to postural conditions like upper crossed (Physiopedia, 2024) or lower crossed syndrome (Physiopedia, 2024) which often leads to pain and/or mobility issues.

Posture Assessment

The recommended way to determine if one’s posture is healthy or poor is by conducting a posture assessment. The examination looks at joint positions and gathers visual information about the planes into which parts of each joint move and the axes around which those movements occur (Singla D. and Veqar Z., 2014) (Debra Coglianese et al., 2006). In a posture assessment, body alignment is compared with the ideal standard, a plumb line, usually a string with a small weight attached to the bottom to help maintain straightness. The other end of the string is affixed to the ceiling to be used as an accurate reference for correct alignment. (Singla D. and Veqar Z. 2014) During a posture assessment, the patient stands next to the plumb line while the doctor or therapist compares the relative positions of the following areas:

  • Ears
  • Shoulder joint
  • Spine
  • Hip joint
  • Knee joint
  • Ankle joint
  • Feet

Any areas that don’t match the reference can indicate misalignments in one or several regions.

Making Corrections

Chiropractic care can help correct unhealthy posture by realigning the spine and strengthening the musculoskeletal system:

Spinal Adjustments

  • Chiropractors use their hands or instruments to apply controlled force to the spine to realign the vertebrae. This can help relieve pressure on muscles, ligaments, and nerves, which can improve posture.

Corrective Exercises

  • Chiropractors can create custom exercises to strengthen postural muscles and maintain proper alignment.

Massage Therapy

  • Chiropractors can use massage therapy to work on strained ligaments and soft tissue.

Guidance and Training

  • Chiropractors can teach patients how to move to encourage a neutral spine and provide strategies for maintaining healthy posture.
  • A posture corrector or brace can also help teach and engage the correct muscles to achieve proper alignment. However, it should not be relied on long-term because promoting and activating one’s stabilizing muscles is important rather than relying on a brace for prolonged periods.

Injury Medical Chiropractic and Functional Medicine Clinic

Achieving and maintaining proper posture requires consistent work and development. Retraining the body and maintaining its optimal health requires daily efforts through exercise, conscious position corrections, and ergonomics. 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.


Upper Cross Syndrome


References

Bone Health & Osteoporosis Foundation. (2024). Proper body alignment. https://www.bonehealthandosteoporosis.org/patients/treatment/exercisesafe-movement/proper-body-alignment/

Mayo Clinic. (2023). Mayo Clinic Q and A: Proper posture and body alignment. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-proper-posture-and-body-alignment/

Physiopedia. (2024). Upper crossed syndrome. https://www.physio-pedia.com/Upper-Crossed_Syndrome

Physiopedia. (2024). Lower crossed syndrome. https://www.physio-pedia.com/Lower_Crossed_Syndrome

Singla, D., & Veqar, Z. (2014). Methods of postural assessment used for sports persons. Journal of clinical and diagnostic research: JCDR, 8(4), LE01–LE4. https://doi.org/10.7860/JCDR/2014/6836.4266

Coglianese, D. (2006). Muscles: Testing and Function With Posture and Pain, ed 5 (with Primal Anatomy CD-ROM). Physical Therapy, 86(2), 304-305. https://doi.org/https://doi.org/10.1093/ptj/86.2.304

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