Back Clinic Spinal Hygiene. The spine is the protective housing for the nervous system, a system so powerful that it controls every function in the human body. The nervous system tells your body to breath, tells your heart to beat, tells your arms and legs to move, tells your body when and how to produce new cells and it even has the power to control healing. A damaged or misaligned spine can dramatically interfere with the signals constantly being sent through the nervous system, eventually resulting in bodily pain, internal deterioration and loss of many of the everyday functions we take for granted.
Spinal hygiene is extremely important, yet 89 percent of the world’s population does not realize the importance of maintaining proper alignment of the vertebrae through chiropractic adjustment, as well as protecting the spine from injury through healthy living practices. Instead we neglect our spines. As children we start our lives with tumbles and trips that jar our spines, we grow into adults with poor posture, we lift things that are too heavy, carry overloaded back packs, and we suffer injury through car accidents, sports impacts and stress.
Get in on the health trend of the future-today. Join the growing percentage of the population that enjoys greater health and wellness through regular care of their spines. Talk to your chiropractor today about ways you can improve your spinal hygiene.
Calcium is vital to bone health, and as long as you are getting enough supplements are not necessary. Calcium is a primary building block for strong, healthy bones, especially the bones of the spine. A diet rich in Cacan help prevent spinal problems/issues/conditions like spinal fractures and osteoporosis.
The best and easiest way to get the proper amount of calcium is by eating plenty of Ca-rich foods. However, calcium supplements could be utilized to ensure the proper amount is taken every day. To determine if you may need a calcium supplement talk with your doctor to make sure it�s the best option for you.
Calcium Supplements
Calcium supplements can help individuals reach the daily recommended amount, but they are not intended to replace real Ca-rich foods. If there is enough Ca in your diet, a supplement won’t be necessary, unless there is an underlying condition that doesn’t allow the individual to eat certain Ca-rich foods. However, if there is only a lack of sufficient calcium intake then supplements could help. Otherwise, if there is a continued lack of Ca it could be detrimental to bones and overall health.
Proper Amount Every Day
Before considering a supplement, it�s essential to know how much calcium you should be getting each day. Daily recommendations vary by age and sex but largely depend on age:
Men and women age 19-50, including pregnant women, require 1,000 mg a day
Men 51-70 require 1,000 mg a day
Women 51-70 require 1,200 mg a day
The elderly 71 and over require 1,200 mg a day
Your Diet
Once you know how much Ca you need, the next step is to evaluate how much to get. The American Bone Health advocacy group recommends using the Calcium Rule of 300 to determine if a supplement is necessary.
The way it works:
Begin with the number of dairy or juices with added calcium and the amount that is consumed daily.
Multiply that number by 300.
Add 300 if a nutritious and balanced diet is being observed
The total is the proper dietary intake of calcium
If the total does not meet the recommended number consult a doctor or health coach about a calcium supplement.
Supplement Tips
If you decide to take a supplement, check out these tips:
Make sure your doctor/pharmacist know all medications and supplements being taken, this includes over-the-counter products. The reason for this is your doctor wants so be sure they will not interfere with each other or have some kind of negative side effect. An example of this is calcium and iron supplements can prevent each other from properly�absorbing into the body when taken together.
Buy supplements that have the USP Verified symbol, which shows that the supplement has been independently evaluated and certified.
Rather than taking one high-dose calcium supplement, which could be more than 500-600 mg. Smaller-doses of supplements can be taken 2-3 times throughout the day.
The body cannot absorb more than 500-600 mg of calcium supplement at once
Don�t take the supplement with a high-fiber meal or laxative. This fiber can prevent the body from fully absorbing the calcium
There are all kinds of nutrients that contribute to the development and maintenance of healthy bones, but calcium is backed by a strong body of evidence that presents a clear connection to bone health. A simple and straight-forward focus on eating foods rich in calcium can help keep the bones of the spine, and entire body for that matter�strong and supportive for life-long healthy movement.
With so much at stake, our bodies have developed a complex self-defense system to protect the spinal cord and its critical two-way�sensory information flow. As the body�s nerve center the spinal cord controls almost all voluntary and involuntary movements throughout the torso, arms, and legs.�It also receives sensory input from the torso and limbs. The�spinal cord plays a critical role and needs to be defended. The most prominent protection for the brain is the skull, for the spinal cord, it is more complicated.
Self Defense
The spinal cord consists of a bunch of nerves. One of the self-defenses is the cerebrospinal fluid (CSF) that cushions and nourishes them. On the outside, the spinal cord is protected by the tube structure known as the meninges. Three-layered membranes make up the meninges, each with its own protective role:
Pia mater
Arachnoid mater
Dura mater
Self-defenses do not stop there. Another self-defense includes the vertebrae or the backbones themselves, intervertebral discs, and various muscles and ligaments.
Meninges
The meninges are three layers of membranes that encapsulate the spinal cord at the brainstem from the top to the bottom of the spine. The innermost layer is the pia mater and is attached directly to the spinal cord. It is made up of mostly collagen that has an elasticity that allows the cord to maintain its shape. Next comes the arachnoid mater and is the middle layer.
Its primary role is to maintain the cerebrospinal fluid that fills the subarachnoid space between the pia and the arachnoid. A common condition known as arachnoiditis involves the arachnoid mater. It is a painful inflammation of the membrane that requires medical treatment. It can lead to disability if it is progressive.
Dura Mater
The outer layer is the dura mater and is the toughest. The dura rests on the arachnoid with a small amount of fluid in-between. The epidural space separates this membrane from the wall of the vertebral canal. Although it is tough, tears can occur. Tears can result from:
Injury
Epidural injections
Lumbar punctures
Complications from spine surgery
Some individuals can even develop tears spontaneously, sometimes as a result of a connective tissue disorder. When the dura tears cerebrospinal fluid leaks out of the space, leaving the brain and spine with less cushion and support.
Postural headaches are worse standing than sitting or laying down and can be severe are the most common symptom of spinal fluid leaks. But these tears typically heal quickly with bed rest.
Cerebrospinal Fluid
Cerebrospinal fluid is the clear liquid that fills the space between the pia and the arachnoid. It is made in the brain�s ventricles with its primary function to protect and nourish the spinal cord and brain. The fluid also removes waste products from the brain. The fluid also plays a role in helping doctors diagnose disease/s.
If a doctor suspects a severe infection or disorder of the central nervous system, they perform a lumbar puncture or spinal tap. The fluid can also contain evidence of inflammation or infection from waste products that the central nervous system discarded into the fluid. A doctor inserts a needle between two vertebrae in the lower back to remove a small amount of cerebrospinal fluid. The fluid is sent to the lab and analyzed. Lumbar punctures can be used to diagnose conditions like:
Infectious brain and spinal diseases like meningitis and encephalitis
To see how the fluid is moving diagnostic images are done by injecting dye know as myelography or radioactive substances known as cisternography into the subarachnoid space before imaging. Lumbar punctures can also be used to measure the pressure of the cerebrospinal fluid.
Vertebrae
There are 33 bones that make up the spine that forms a framework shaping the body and protecting the spine.�In a healthy spine, the neck vertebrae curve slightly inward called lordosis, while the middle vertebrae curves outward called kyphosis before meeting the low vertebrae curved inward. This makes the spinal cord flexible and balanced.
Each vertebra has a complex shape with a precise configuration determined by the location in the spine. Many conditions of the vertebrae involve nerves that get pinched/compressed as they exit the spine. Pinched nerves usually result from bone spurs on the vertebrae that crowd the canal and from herniated discs.
Intervertebral Discs
The intervertebral discs are the spine�s shock absorbers. They fill the space between two vertebrae with no direct contact. The endplates of each are coated with protective cartilage which anchors the discs in place. The gel substance part of each disc is called the nucleus pulposus. The tough cover known as the annulus fibrosus wraps around each disc to protect and shape it. There are no blood vessels in the discs and are nourished by the endplates of the vertebrae.
Herniated discs are the most common disc-related condition. When a disc herniates, the annulus fibrosus tears. The tear leaks out the protective gel to bulge out into the spinal canal. With no room in the canal for anything but the spinal cord and spinal fluid, the gel puts pressure on the surrounding nerve/s and the spinal cord itself. This is called myelopathy when the spinal cord gets compressed. Non-surgical treatments are quite successful in healing herniated disc/s.
The spine�s self-defense is elaborate, effective, and complicated. Consult an experienced spine specialist/chiropractor who can produce the best results and benefits.
As we have transitioned to the spring season, especially with everything going on, most of us are taking on a DIY project or two along with spring cleaning around the house. You definitely want to avoid back pain and for sure back injury at any cost. The aim is to balance spring cleaning and spine safety while performing out-of-the-ordinary chores. Here is a little what to do’s and don’ts.
Spring Cleaning
What to do
Stand up straight and learn to practice proper posture. Stand in a way where your back is less prone to injury.
No matter what task you are performing, keep your spine in line and constantly check on how you’re standing, reaching and lifting.
Lift with your legs, not with your back. Avoid bending at the waist and straightening out, this is a bad habit and could be a set up for injury. You could slip a disc, tear a muscle, or sustain other injuries to the spine. No matter what you’re lifting, bend your knees and keep your back straight to avoid injury.
Maintain healthy body weight. While cleaning up the house, consider cleaning out the pantry and refrigerator. Carrying too much weight puts added and possibly dangerous pressure on the spine. This could mean that the added weight pulls your spine in all directions because of weak back/core muscles trying to keep the structure in line. Losing excess weight can help ease tension on the back and improve overall health.�
Strengthen the core muscles. Incorporatecore-strengthening exercises into your day. With strong abdominal and back muscles, the core supports your spine, keeping it aligned and healthy.
Get plenty of calcium-rich foods, like low-fat milk and cheese, almonds, black beans, and broccoli. Give your refrigerator a makeover with better foods for spine health. The spine needs healthy muscles to support it. Strong bones mean less risk of a spinal fracture if you suffer a slip and fall accident.
What not to do
Clear the air and stop smoking. Not only is smoking bad for the heart and lungs, but it is also bad for the spine. Nicotine decreases the discs ability to absorb nutrients to maintain the spine’s proper function. Weakening the vertebrae increases the risk of a herniated disc or other spine injury/s. Nicotine interferes with the healing process, meaning that recovery time is slower.
Over exert yourself. Taking on too much or trying to power through without proper breaks can lead to injury, as well as other health problems.
Over-reaching. Trying to clean that out of reach spot overstrains your back, and can definitely lead to injury/strain/sprain.
Use improper equipment. Using the wrong equipment/tool can be dangerous and raises the chance of injury.
Don’t take on large projects without warming up and stretching. When the body’s spine muscles are not used to certain physical activities they can spasm and lead to sprain/strain and back pain.
Don’t put your body in awkward positions when cleaning, etc. Change your posture frequently to keep all the spinal muscles moving and active. If an awkward position presents, stop and find a comfortable position to work from, ensuring spine safety.
Back Pain
All of these words can be used to describe back pain.
Achy
Dull
Excruciating
Sharp
Throbbing
Back pain is a common occurrence and when spring cleaning, if not using proper form and making wise decisions it can exacerbate the pain or create new injuries. The American Chiropractic Association says that back pain is the single leading cause of disability worldwide.
Treatment�
Back pain usually heals on its own. A few days of over-the-counter pain meds, ice, and rest bring the back/spine to normal.�For those that have to deal with the pain after a few weeks’ might want to opt for other solutions. This is true for individuals who experience repeated flare-ups, or chronic lower back pain.�One of the best options is chiropractic.
Chiropractic doesn’t focus only on the symptoms but helps kick in the body’s natural healing abilities. Chiropractors understand the:
Bones
Muscles
Discs
Nerves
They are able to determine the reason for the pain. Once diagnosed they can create a customized treatment plan that can range from compresses, spinal manipulation and exercises that helps heal the area and reduce the pain.
Medication-free solution
The natural healing, restorative approach that chiropractic treatment offers instead of pain meds, which just dull the pain is one of the primary reasons individuals flock to chiropractic. Each individual’s treatment varies according to Spine-Universe. As treatment progresses spinal alignment begins to balance the rest of the body and helps correct the issue causing the pain. Spinal manipulation improves mobility and function.
Chiropractic for back pain
Patients who experience lower back pain obviously never want to deal with it again, but�it can flare up periodically. According to the National Institute of Neurological Disorders and Stroke, roughly 20% of those who suffer from low back pain will eventually deal with it chronically. This can cause frustration, especially when it affects mobility.
Those who choose chiropractic are privy to treatment that:
Reduces pain
Increases healing
Shortens downtime
Lessens chances of recurrence
If over the counter medication and ice packs haven’t worked, it could be time to make an appointment with a licensed chiropractor. Spring is a great time to introduce yourself to new activities to keep you and your family busy and healthy. With some preparation and attention to detail spring cleaning can be productive and safe.
Methods in treating inflammation are the focus of this video. Dr. Alex Jimenez presents a discussion of natural ways to treat inflammatory cascades. Knowing what are the best supplements are presented. This is a safe alternative that is well researched.
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Thank You & God Bless.
Dr. Alex Jimenez RN, DC, MSACP, CCST
PODCAST: Dr. Alex Jimenez and his crew focus on making several facts about the COVID-19 pandemic clear. Currently, there is no definitive cure for COVID-19. But what can we do then you may ask? Dr. Alex Jimenez, chiropractor in El Paso, TX, and his crew presents Antiviral Strategies that have scientific substantiations from healthcare professionals around the world. In a moment where information is spread without scientific support, we must look into the research studies that have sound science evidence in order to understand non-fiction from what the true science has presented. These are difficult times and very scary times. We present a body of information present from the works of Dr. Alex Vasquez. His information at time cryptic and found in his writings do shed some light and direction which many of us can take in order to prepare for optimal support from our own immunity. The scientific community is clear. Again, at this time there is no cure for COVID-19. This does not mean we must not look at a way to optimize our immunity. Specifically, since there is much that has been studied in the ways the Antiviral Stategies can prepare our bodies. Dr. Alex Jimenez and his crew continue to discuss Antiviral Strategies and how these can improve our immune system. – Podcast Insight
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Thank You & God Bless.
Dr. Alex Jimenez RN, DC, MSACP, CCST
PODCAST: Dr. Alex Jimenez, chiropractor in El Paso, TX, and Dr. Marius Ruja, chiropractor in El Paso, TX, ultimately discuss the reasons why choosing a functional medicine approach can safely and effectively improve overall health and wellness. The world has shifted in health care. There’s no time more than now which has started to look to the cause of disease as the present day focused on functional medicine approaches, methods and protocols. We discuss the “why” to choose the option of functional medicine in the present day health care system. Functional medicine focuses on natural treatment approaches to promote the healing of the human body. In this day and age, functional medicine may be essential to help improve our immune system. – Podcast Insight
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Thank You & God Bless.
Dr. Alex Jimenez RN, DC, MSACP, CCST
PODCAST: The COVID-19 pandemic has elevated our country into a heightened level of awareness. We start with our families and we start in our homes. Dr. Alex Jimenez, chiropractor in El Paso, TX, and Dr. Mario Ruja, chiropractor in El Paso, TX, discuss their perspective on the COVID-19 pandemic as healthcare professionals. Following the CDC’s guidelines, including staying at home, and washing your hands, has been recommended to help control the COVID-19 pandemic, among other CDC guidelines. Dr. Alex Jimenez and Dr. Mario Ruja continue to discuss the changes that the world is going through as countries learn to deal with the COVID-19 pandemic and other modern circumstances. – Podcast Insight
If you have enjoyed this video and/or we have helped you in any way please feel free to subscribe and share us.
Thank You & God Bless.
Dr. Alex Jimenez RN, DC, MSACP, CCST
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