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.
We see it on all types of athletes nowadays. They are wearing tape that looks like it’s for an injury. It is for injuries, but it can also be used as a preventative measure to avoid injuries. It is known as Kinesiology, Kinesio, KT, and elastic tape. It reduces swelling, increases mobility, and expedites recovery. It can be beneficial with back soreness/pain.
Tape
When it comes to Kinesio tape for back pain, medical professionals reported the tape is most effective when incorporated with other pain treatments. A study found that taping various areas of the body safely relieved knee pain and reduced the need for pharmacological treatment for knee osteoarthritis. It is applied to the body to support a joint, improve circulation, or provide proprioception feedback to the brain. The tape can help increase awareness of a specific painful area, reminding the individual to maintain proper posture and not move in a way that causes pain. Online videos can teach how to tape a particular area of the body. Examples include:
Each joint and muscle requires various tapings or different patterns and directions. Applying the tape to body areas that an individual can reach and access, like the knee and ankle, can be simple. But it can be a challenge to apply it to the shoulder or back. This is when a physical therapist, chiropractor, medical clinician, partner, family member, or friend can help with the application. Kinesiology tape is designed to adhere for an average of three to four days, even when bathing.
Benefits
Kinesio taping for low back pain with help should be done in a shortened muscle position, meaning the person helping should apply the tape while the person experiencing back pain stands up straight. The taping can be two stripes going up and down, or it can be done with strips fanning out towards the buttocks. This gives support to the spine/back muscles and decreases pain.
Recovery and Prevention
Recovery from a spine condition or injury prevention, kinesiology tape can be used without any risk. It can help reduce pain, improve circulation, and provide muscle support. For a minor sprain or strain, the tape could help on its own. But for an individual experiencing severe back pain, it is recommended to seek professional medical care along with a stretching and strengthening regimen. The tape is recommended to be used as part of a complete treatment plan.
Body Composition
Five-Day Training Plan
The idea of training five times a week can be pretty intimidating. This is not about pushing yourself to your breaking point Monday through Friday. The objective of working out this frequently is about exercising normally, not like a professional athlete. That’s why many individuals divide up the areas they work out each day. Particular attention is given to one muscle group or system, letting the others rest and recover. This workout strategy is called a split and is favored by the bodybuilding community. Five-day splits are utilized to target different major muscle group/s every day. A standard training plan includes:
This is just one of the many programs that trainers, athletes, and fitness individuals have developed. Some individuals replace shoulders day with cardio; some do abs every day; it depends on what fitness goal the individual is going for.
References
Journal of Bodywork and Movement Therapies. (April 2016) “Kinesio taping for chronic low back pain: A systematic review” pubmed.ncbi.nlm.nih.gov/27634093/
Therapeutic Advances in Musculoskeletal Disease. (August 2019) “The effectiveness of Kinesio Taping® for pain management in knee osteoarthritis: a randomized, double-blind, controlled clinical trial” journals.sagepub.com/doi/full/10.1177/1759720X19869135
Posture exercises: It is easy to get into the bad habit of poor/improper posture, especially at work where an individual gets into a groove and continues without thinking about their posture. Not until discomfort and pain begin to present do individuals start thinking about what is causing the issues. This usually includes:
Back pain
Shoulder pain
Neck pain
Tight/Compressed spine
They don’t realize that all these issues are brought on by prolonged sitting and practicing improper posture. Individuals that practice proper posture:
Sleep better
Move better
Have reduced to no aches and pains
Digestion improves
Organ function improves
Have better overall health
Being aware of proper posture is the first step in being able to maintain it. When you feel the spine starting to curve, shoulders hunching, or the back sway, stop and take a moment to reposition the body back into proper alignment.
Seated Posture
Proper posture means sitting, standing, or walking in a position with little to no strain on the body’s muscles and ligaments. Good seated position means:
Sitting with the back straight and shoulders back.
Having all of the natural curves of the spine in alignment.
Keeping the knees bent at a right angle with the feet flat on the floor.
The weight is distributed evenly to both hips.
Keep the arms at 90 degrees to the torso, using the armrests or on a desk.
When looking at a computer monitor, keep it at a position where you are looking straightforward.
Use a chair with lower back support.
Even when sitting with good posture, it’s important to avoid sitting in the same position for more than 30 minutes.
Regularly stand up, walk around, and stretch out.
Posture Exercises
Posture exercises will help to strengthen the back, neck, and shoulders. They also help as a reminder for maintaining good posture throughout the day.
Shoulder Lift and Release
When sitting down for long periods, individuals tend to develop hunched shoulders. It is caused by an imbalance of muscles in the neck and upper back. Specific muscles in the neck, specifically the pectoralis major and minor, become shortened and tight. The other muscles in the upper back, the trapezius,latissimus dorsi, and rhomboids, weaken and stretch out. These muscles can be stimulated by stretching throughout the day.
Sit in your chair with your feet flat on the floor and spine straight.
Pull the shoulders up towards the ceiling.
Hold them there for three to five seconds.
Let the shoulders drop.
It is recommended to repeat 5 to 6 times every hour.
Shoulder rolls
Another exercise for avoiding rounded/hunched shoulders.
Sit in your chair with your feet flat on the floor and spine straight.
Take a breath in.
Lift the shoulders towards the ears.
Move the shoulders back.
Squeeze the shoulder blades together.
On the exhale, finish the rotation by dropping the shoulders back to a neutral position.
Repeat 5 to 6 times every hour.
The exercise can be done in the opposite direction.
Neck rolls
Forward head posture, aka text neck, can develop. Neck rolls are recommended throughout the day.
Lean your head towards the right shoulder.
Relax the neck and let your head roll towards your chest.
Continue rolling your head towards the left and up and around back to the starting position.
Perform at least 3-4 neck rolls every few hours.
Repeat the exercise and change direction.
Trapezius stretch
The trapezius is a major muscle group in the upper-middle section of the back and the neck. The trapezius is responsible for moving the shoulder blades and extending the neck. Stretching these muscles regularly will help maintain good posture.
Sit in your chair with the spine straight and feet flat on the ground.
Place the right hand over the top of your head.
Gently pull your head towards the right shoulder.
Perform one to three times for each side.
Hold the pose for 30 to 60 seconds.
Arm rotations
This exercise can help maintain back and shoulder alignment. This can be performed sitting or standing.
Stretch out the arms to the sides with palms facing downward.
While keeping the spine straight, move the arms in small circles.
Perform ten repetitions rotating the arms forward, then backward.
Perform 3-4 sets.
Doing these posture exercises at your workstation regularly will help improve and maintain proper posture and minimize the risk of back, neck, and shoulder pain.
Body Composition
Fitness for Long-Term Health
Muscle building isn’t only for bodybuilders and athletes. Everyone can benefit from building their Lean Body Mass for long-term health. It is crucial to monitor Lean Body Mass changes by having body composition measured. Body composition analysis divides the body’s weight into various components.
Fat Mass
Lean Body Mass
Basal Metabolic Rate
This will give a clearer picture of overall fitness and health.
Building Lean Body Mass is an investment in the body’s future. The more LBM that is built, the more is in reserve when the body needs it. But before adding protein shakes and resistance workouts to the daily regimen, there needs to be a plan. The first step to building healthy lean body mass is to measure how much there is with a body composition analysis.
References
Biswas A, Oh PI, Faulkner GE, et al. Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults. Ann Intern Med. 2015;162:123-132. doi:10.7326/M14-1651. Accessed January 7, 2017.
Fortner, Miles O et al. “Treating ‘slouchy’ (hyperkyphosis) posture with chiropractic biophysics®: a case report utilizing a multimodal mirror image® rehabilitation program.” Journal of physical therapy science vol. 29,8 (2017): 1475-1480. doi:10.1589/jpts.29.1475
Wolfe, Robert R. “The underappreciated role of muscle in health and disease.” The American journal of clinical nutrition vol. 84,3 (2006): 475-82. doi:10.1093/ajcn/84.3.475
Chiropractic medicine is used as a standard musculoskeletal injury/strain treatment and for rehabilitation. Chiropractic helps with:
Different types of back pain
Headaches
Neck pain
Shoulder pain
Arm pain
Hand pain
Leg pain
Foot pain
Spine and nervous system health are essential for a properly functioning body and overall health. There are significant benefits of chiropractic care that can improve an individual’s overall quality of life and health. Chiropractic treatment can help:
Relieve Stress
Stress is natural in life, and it’s too much or poor management techniques that can cause pain and or injury. Chiropractic can improve how the body responds to stress. The nervous system is responsible for adapting the body to its environment, especially a stressful environment. Around 90% of the central nervous system travels down and through the spinal column. Spinal vertebral subluxations/misalignments can interfere with proper nerve flow disrupting body functions. Vertebral subluxation decreases the body’s ability to adapt to the environment. When this happens, stress can have a high adverse impact on the body’s health. An aligned spine along with an optimally operating nervous system helps the body to manage stress easier.
Improve Posture
Posture shifts affect spinal alignment and nerve function. The most common is Forward Head Posture/FHP. This is where the head shifts forward and down on the shoulders. This affects the natural curve in the neck, causing tension to form in the spinal cord. Improper ergonomics and overuse of electronic devices play a role in FHP. Chiropractic treatment helps and restores proper spinal alignment, significantly improving the body’s posture.
Elevate Mental Mood
Individuals in pain are often in a bad, sad, low mood reflecting their pain level. Balancing the body’s nervous system restores the balance of chemical flow in the body. Conditions like depression and ADHD have shown improvement with regular chiropractic care.
Strengthen Immune System Function
Spinal misalignment adversely affects the nervous system. The nervous system sends all the necessary information to different areas of the body. If the spine has been compromised, specific sites will not receive the vital signals required to function at full potential. This can affect any or all the systems in the body, especially the immune system. Chiropractic improves nerve flow to the organs of the immune system.
Enhance Thorough Sleep
Lack of sleep leads to all kinds of health issues. Lack of proper sleep can be from a nervous system that does not shut down, add pain, stress, and nightly symptoms do not allow the body to rest. Optimal spinal alignment relaxes the nervous system decreasing pain. Sleep improves over time, with individuals reporting reduced pain and an increase in health and wellness.
Body Composition
Gluten Effects
Gluten causes digestive issues/problems for individuals that have celiac disease or autoimmune thyroid disease. Individuals with these conditions that eat gluten foods can present with uncomfortable and painful effects. Symptoms can vary and have different classifications.
Classical Celiac Disease – CD
Classical celiac disease presents with symptoms that include:
Diarrhea
Discolored stools
Constipation
Abdominal bloating
Pain
Weight loss
However, these symptoms are more common in children with CD than adults. In adults, symptoms are more similar to those in non-classical celiac disease.
Non-Classical Celiac Disease
Non-classical celiac disease symptoms may not present with severe digestive symptoms as in classical CD but suffer from other symptoms. These include:
Silent CD is less visible. There might not be any symptoms, but damage to the intestines is still occurring.
References
Khodakarami, Nima. “Treatment of Patients with Low Back Pain: A Comparison of Physical Therapy and Chiropractic Manipulation.” Healthcare (Basel, Switzerland) vol. 8,1 44. 24 Feb. 2020, doi:10.3390/healthcare8010044
Rubinstein, Sidney M et al. “Benefits and harms of spinal manipulative therapy for the treatment of chronic low back pain: systematic review and meta-analysis of randomized controlled trials.” BMJ (Clinical research ed.) vol. 364 l689. 13 Mar. 2019, doi:10.1136/bmj.l689
Urits, Ivan et al. “A Comprehensive Review of Alternative Therapies for the Management of Chronic Pain Patients: Acupuncture, Tai Chi, Osteopathic Manipulative Medicine, and Chiropractic Care.” Advances in therapy vol. 38,1 (2021): 76-89. doi:10.1007/s12325-020-01554-0
Most if not all of us have probably used heat and/or ice on a sprain, strain, or sore area of the body. Having a pinched nerve, however, has a different feeling than a sprain or strain. Chiropractic treatment for a pinched nerve is recommended, but if the pain isn’t too bad, then home care can work. Which is better for a pinched nerve, heat or ice? Both. Using heat and ice helps reduce swelling, increases blood flow to the area, and relaxes the muscles around the pinched nerve. The objective is to know when to use ice and/or heat.
Applying Heat on a Pinched Nerve
Applying heat on a pinched nerve is fine. The general guideline for a pinched nerve is to use heat only after the pain has subsided/reduced.
When pain presents or flares up, use ice before using heat.
Do not apply heat to the area directly after applying ice.
Wait 30 minutes to an hour.
Keep the heat on the affected area for 10 to 20 minutes at a time.
Take a minimum 30-minute break between sessions.
If the heat helps, make the heat moderate and use it on the area for an hour or more.
Extended heat therapy is beneficial for severe pain from a pinched nerve.
The equivalent is like soaking in a hot bath.
Heat for a Pinched Nerve Benefits
Heat soothes and relaxes both the muscles and the mind.
Heat increases healing abilities by circulating new blood to the injured/affected area, helping to flush toxins away.
Decreases tension and spasms in the muscles.
Increases the range of motion in the joints.
When Not To Use Heat Therapy
It can be dangerous for individuals with pre-existing conditions. Conditions include:
If home remedies don’t work, know when to consult a chiropractor.
Doctors of chiropractic specialize in pinched/compressed nerves. A chiropractor is trained in different techniques to relieve the pressure and release the nerve back to its proper position.
Body Composition
Peripheral Artery Disease
Peripheral artery disease or PAD is the narrowing of the arteries that carry blood away from the heart to the other areas of the body. What to know about PAD:
Peripheral artery disease risks increase with age.
Over half of affected individuals do not present with symptoms.
Around one-fourth of individuals with peripheral artery disease have diabetes mellitus.
Smokers have an increased risk of developing PAD.
This is why it’s important to monitor blood pressure.
References
Chandler, Anne, et al. “Using heat therapy for pain management. (clinical practice).” Nursing Standard, vol. 17, no. 9, 13 Nov. 2002, pp. 40+. Accessed 15 Sept. 2021.
Edzard Ernst, Veronika Fialka, Ice freezes pain? A review of the clinical effectiveness of analgesic cold therapy, Journal of Pain and Symptom Management, Volume 9, Issue 1, 1994, Pages 56-59, ISSN 0885-3924, doi.org/10.1016/0885-3924(94)90150-3.
Shu, Jun, and Gaetano Santulli. “Update on peripheral artery disease: Epidemiology and evidence-based facts.” Atherosclerosis vol. 275 (2018): 379-381. doi:10.1016/j.atherosclerosis.2018.05.033
Managing rheumatoid arthritis is an ongoing balancing act. Flare-ups can still present despite following the rheumatologist’s lifestyle instructions, proper medication use, and a well-maintained RA plan. Monitoring daily activities can help minimize the chances of experiencing episodes.
Rheumatoid Arthritis Flare-Ups
A rheumatoid arthritis flare-up is a short-term escalation of arthritis symptoms. A flare-up can go away within a day or can persist for several weeks or months. A flare-up usually involves joint stiffness and pain but can also present as any symptoms worsening. If the flare-up is severe, it can affect the ability to perform regular everyday activities.
Symptoms
Symptoms can vary, and not every person experiences the same. Most individuals describe flare-ups with a sudden increase in:
Pain
Stiffness
Swelling
Limited joint mobility
Fatigue
Symptoms that feel like the flu.
Frequency and severity can also vary.
Back Pain Symptoms
Rheumatoid arthritis can affect many joints. It is the inflammation of a joint’s synovial membrane. These include the facet joints in the spine. The most commonplace in the spine affected by rheumatoid arthritis is the upper neck, around the base of the skull. The joints at the top of the neck get inflamed and can become unstable or form abnormal tissue that sticks out and compress the spinal cord.
Triggers
Several potential flare-up triggers include:
Stress
Not getting enough sleep
Medication changes
Injury
Excessive physical activity and/or exercise
Repetitive overuse injury
Smoking
Spinal infections
Airborne toxins can also be a trigger to a flare-up. Substances include chemicals like household cleaners. Switching to organic and environmentally safe cleaners can help. Airborne toxins are a concern in densely populated cities and areas that experience air pollution and smog. To minimize risks, staying indoors during times of poor air quality is recommended.
However, flare-ups can happen without an identifiable trigger. Certain foods can increase inflammation and could contribute to a flare-up, including:
Avoiding these foods and following a diet that has been developed to prevent symptoms will help significantly. The objective is to learn to identify an RA flare-up to moderate activities accordingly.
Prevention
Managing any chronic medical condition is challenging, especially when trying to predict when a flare-up will happen. There is not a foolproof strategy for prevention, but advice that can help minimize the risks of an RA flare-up.
Understand that the disease can change over time. This means changes in medications and the need for multi-approach treatment. Learning healthy self-care techniques will go a long way in managing symptoms.
Body Composition
Antioxidants protection
Metabolic processes, like energy production, and environmental pollution, can result in free radical production. These are highly reactive molecules that can damage the body’s cells and lead to oxidative stress. This can develop into a disease, including heart disease. The body has natural protective mechanisms to neutralize free radical molecules, including glutathione, which is the body’s top antioxidant. If glutathione becomes depleted because of increased free radicals, the body switches to dietary antioxidants from food as a secondary defense.
Pham-Huy, Lien Ai et al. “Free radicals, antioxidants in disease and health.” International Journal of biomedical science: IJBS vol. 4,2 (2008): 89-96.
The hamstring muscles are three muscles in the back of the thigh. The sciatic nerve goes through or around and down the legs into the feet. Hamstring syndrome is a condition where injury or spasm apply pressure compressing the sciatic nerve.
The nerve can become pinched between the hamstring muscles and the pelvic bone or the band of tissue that connects the hamstring muscles.
This can cause discomfort, tingling, numbness, and pain down the back of the leg, hip, buttock, and into the foot.
Pain can present when sitting down or stretching the hamstrings.
Pain reduces when lying flat on the back.
Hamstring syndrome
This condition could be the result of wearing and tearing to the back muscles and hamstring muscles. It is often seen in individuals that play sports involving running, kicking, and/or jumping. But it can happen to anyone from some awkward leg motion causing the muscles to spasm that can twist around the sciatic nerve or pull on it, causing various symptoms. A doctor or chiropractor will diagnose the condition by examining the symptoms, physical activities, and leg. Most individuals diagnosed with hamstring syndrome report discomfort or pain where they sit down. The pain gradually worsens when performing physical activities, regularly sitting, and when flexing the knee. Hamstring syndrome usually gets better within a few weeks with proper rest and home care. A doctor or chiropractor will recommend exercises and stretches to strengthen the muscles.
Home care
Ask the doctor or chiropractor about taking over-the-counter pain medication:
Acetaminophen – Tylenol
Ibuprofen – Advil, Motrin
Naproxen – Aleve
Read and follow all label instructions.
Use an ice pack on the pain area for 10 to 20 minutes at a time.
Try to do this every 1 to 2 hours for 3 days or until the swelling goes down.
After 2 or 3 days, if the swelling is gone, apply heat.
Use a warm water bottle, heating pad, or warm cloth over the area.
Avoid sitting if possible, unless it feels better than standing.
Take short walks to keep the muscles stretched.
Don’t do anything that causes symptoms to worsen.
Return to normal physical activities slowly.
If symptoms do not improve, then contact a doctor or chiropractor.
Caffeine falls under stimulants, or substances that excite the systems throughout the body.
Ingesting caffeine can cause the body to experience increased excitement, especially in the cardiovascular system.
This excitement causes the heart rate and blood pressure to rise
Then it lowers back down to baseline levels for most healthy individuals.
It is recommended to drink coffee in moderation, safe for individuals with pre-existing cardiovascular conditions.
References
de Ridder, Roel et al. “Neurodynamic sliders promote flexibility in tight hamstring syndrome.” European journal of sports science vol. 20,7 (2020): 973-980. doi:10.1080/17461391.2019.1675770
Matsuda, Dean K. “Editorial Commentary: Proximal Hamstring Syndrome: Another Pain in the Buttock.” Arthroscopy: the journal of arthroscopic & related surgery: official publication of the Arthroscopy Association of North America and the International Arthroscopy Association vol. 34,1 (2018): 122-125. doi:10.1016/j.arthro.2017.08.260
Park, Jung Wee et al. “Deep gluteal syndrome as a cause of posterior hip pain and sciatica-like pain.” The bone & joint journal vol. 102-B,5 (2020): 556-567. doi:10.1302/0301-620X.102B5.BJJ-2019-1212.R1
Relaxing the low back muscles. The low back supports the weight of the upper body and provides mobility. The lumbar spine/low back is a complex structure of interconnecting:
Bones
Joints
Nerves
Ligaments
Muscles
All work together to provide support, strength, and flexibility.
However, this complex structure is highly susceptible to injury and pain. The muscles in the low back support the spinal column and are responsible for flexing, rotating the hips when walking. The nerves in the low back supply sensation and power the muscles in the pelvis, legs, and feet. The most common acute low back pain cases are brought on from injury to the:
Muscles
Ligaments
Joints
Discs
The body also reacts to injury by triggering an inflammatory response. Inflammation can cause severe pain. The key is relaxing the muscles and keeping them loose.
Lower back pain causes
The most common cause is muscle spasms, which can be triggered by:
Quick awkward movements like twisting, reaching, and/or bending at the wrong angle can set off pain symptoms.
If the same back muscles are getting strained and/or pulled continuously, this could indicate an underlying problem with a misaligned vertebra.
Correct improper postures
Improper posture and body positioning eventually present with discomfort and pain. Individuals are constantly hunched over and slumped in front of computers and devices, along with sitting with crossed legs, sleeping on a non-supportive mattress, and there is a perfect recipe for low back pain. Adjusting sitting, desk, and computer ergonomics and using smart devices with posture awareness will go a long way to correct improper posture.
Stretch and loosen tight muscles
Stretch out throughout the day and before going to bed. Sitting all day at work, then going home and sitting all evening is not healthy for the body’s muscles. The muscles shorten, as do the ligaments and tendons. Stretching keeps the body loose and limber. Try out different forms of stretching, as well as foam rolling for the back.
Get the body moving
Cramped or pulled muscles need time to recover. Too much rest or being completely inactive makes sense but is not recommended. Light movement keeps the blood flowing, especially in and around the injured/sore area. This increases healing and shortens recovery time. Just some light walking is recommended. Getting up and moving while relaxing around the house will get the muscles back in shape.
Body Composition
Benefits of collagen
Gastrointestinal Health
Collagen generates a protective barrier effect on the intestinal mucosa that lines the digestive tract. One study found that collagen supplementation protects against the breakdown of the intestinal wall after a burn injury. A lack of collagen from aging or other factors could impair the structure of the intestinal mucosa. This could lead to digestive problems like leaky gut syndrome and irritable bowel syndrome.
Joint Health and Mobility
Collagen provides structure and cushion in the joints. As the body ages, the cushion wears down, and joint mobility decreases. This increases the risk of injury. Taking collagen supplements can help improve symptoms of osteoarthritis, rheumatoid arthritis, and other conditions.
References
Finta, Regina et al. “The effect of diaphragm training on lumbar stabilizer muscles: a new concept for improving segmental stability in the case of low back pain.” Journal of pain research vol. 11 3031-3045. 28 Nov. 2018, doi:10.2147/JPR.S181610
Lugo, James P et al. “Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study.” Nutrition journal vol. 15 14. 29 Jan. 2016, doi:10.1186/s12937-016-0130-8
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