Back Clinic Back Pain Chiropractic Treatment Team. At the El Paso Back Clinic, we take back pain very seriously.
After diagnosing the root cause of your discomfort/pain, we’ll do everything within our power to cure the area and relieve your symptoms.
Common causes of back pain:
There is an infinite number of forms of back pain, and a variety of injuries and diseases may cause discomfort in this area of the body. One of the most Frequent ones we see one of our patients in East Side El Paso and surrounding areas comprise:
Disc Herniation
Inside the backbone are flexible discs that cushion your bones and absorb shock. Whenever these discs are broken, they may compress a nerve leading to lower extremity numbness. StressWhen a muscle at the trunk is overexerted or hurt, causing stiffness and pain, this type of injury is generally classified as a back strain. This can be the consequence of attempting to lift an item that can result in excruciating pain and impairment and is too heavy. Diagnosing the underlying cause of your pain.
Osteoarthritis
Osteoarthritis is characterized by the slow wearing down of protective cartilage. When the back is affected by this condition, it causes damage to the bones that results in chronic pain, stiffness, and limited mobility. SprainIf ligaments in your spine and back are stretched or torn, it’s called a spine sprain. Typically, this injury causes pain in the region. Spasms cause back muscles to overwork they may start to contract, and can even stay contracted– also called a muscle spasm. Muscle spasms can present with pain and stiffness until the strain resolves.
We want to accomplish the diagnosis straight away, integrating a background and exam along with state-of-the-art imaging, so we can provide you with the most efficient therapy choices. To begin, we will speak with you regarding your symptoms, which will provide us with critical information regarding your underlying condition. We’ll then perform a physical exam, during which we’ll check for posture issues, evaluate your spine and assess your backbone. If we guess injuries, like a disk or neurological injury, we’ll probably order imaging tests to obtain an analysis.
Regenerative remedies to your back pain. At the El Paso Back Clinic, you may be certain that you’re in the best possible hands with our Doctor of Chiropractic and Massage Therapist. Our purpose during your pain treatment isn’t only to relieve your symptoms — but also to avoid a recurrence and to treat your pain.
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
Going camping for an extended weekend can be exciting and fearful for individuals with back pain. Being in nature is exhilarating, setting up tents with the family, fishing, and hitting the backpacking trails. For those that struggle with back and/or neck pain or conditions that cause pain, the objective is to be prepared for the worst. The weather, steep hills, physical activities, sitting in chairs that are not spine supportive, and sleeping on hard ground can contribute to all kinds of back issues. There are adjustments and modifications, as well as, tools to help the experience remain pain-free and be highly enjoyable.
Camping Back Pain
Not everyone with back pain or conditions that cause pain will struggle with camping out. There are individuals that prefer an ultra-firm sleeping surface like the ground as it provides their spine with the necessary support. Research has found that medium to fully firm mattresses and surfaces are the least to cause back pain. Many individuals go mattress-free a few nights a week and report that it helps reduce their pain.
Mattresses that are too soft sink in too much, provide no support to the spine that leads to spinal problems and more aches, and pains.
Sciatica from pinched nerves can become irritated or flare up when sleeping on the ground.
Individuals with arthritis in the spinal joints can present with stiffness and more pain.
Carrying and moving heavy equipment
Hiking
Backpacking with heavy bags
Setting up tents
Repeatedly bending over
Using traditional camping chairs can position the spine at unnatural angles and can aggravate certain spinal conditions.
Modifications and Adjustments
As with most physical activities for individuals with back pain, it’s all about preparation and modification. Here are a few ways to adjust the camping trip to prevent and avoid back pain:
Utilize as much mobile/rolling camping gear and ask for help when moving, lifting heavy equipment.
Use hiking polesfor support and avoid carrying backpacks or bags, as they add strain to the spine.
There are quality air mattresses and sleeping pads designed for pain symptoms and conditions.
Do a little research and see what options are available. Overall, aim for equipment that is sturdy and supportive. Listen to your body, follow a doctor or chiropractor’s advice, and enjoy nature.
Body Composition
Food Journaling
Individuals can keep track of their food choices by logging their food intake into a personal food journal. This is where food choices and calorie intake can be examined, analyzed, and learned from. A study showed that individuals who diligently track their food and calorie intake had a greater amount of weight loss. For those that want to lose body fat, the body needs to be in a caloric deficit. After a week of logging meals, snacks, and drinks, an individual is in a better position to correct and adjust a weight loss plan. For example, journaling helps with:
Most comfortable sleeping: Sleep Health. (December 2015) “Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; a systematic review of controlled trials.” www.sciencedirect.com/science/article/abs/pii/S2352721815001400
Triathlon training involves running, biking, and swimming. This much fitness training takes a toll on the body. Pulled hamstrings, twisted ankles, and sore heels are common, but triathlon training can also cause or worsen back pain. Because the back muscles are connected to many other muscles, certain types of movement after a tough training session can present with back pain. There was an Ironman triathlete study that found that 90% of the athletes suffered some form of soft-tissue injury during training, with 70% reporting low back pain and/or sciatica. A 2020 study in BMC Musculoskeletal Disorders found that 14% of recreational half-marathon runners presented with low-back pain.
Triathlon Training Hard on the Back
High-impact activities/exercises, constant repetitive motion, places a heavy pounding on the body that impacts the joints and spine. Using improper techniques will aggravate any issues. The stresses applied from repetitive motions, and poor form can lead to the joints breaking down. If new to intense training the muscles might not be strong enough yet, which could also cause back pain and injury. The back stabilizer muscles tend to get neglected in the training, but these muscles support the structures in the midline, spine, and joints. Strengthening the:
Ensures stability of the spine and joints from all the wear and tear.
Training and Overtraining Errors
Even veteran athletes can make mistakes during their training that can lead to sore backs. The biggest mistake individuals make during triathlon training is that they only swim, bike, and run. Training for the specific sport/s is important; but weight lifting, core strengthening, and flexibility training are just as important. Proper rest can become neglected as the individual wants to get in as much training as possible that often gets overlooked, leading to overuse injuries. However, rest is a vital part of training to allow the body to fully recover and operate at full and optimal potential.
Preventing and Avoiding Back Pain When Training
How to sidestep back pain altogether during training includes:
Sleep
A healthy lifestyle includes proper sleep cycles and is even more important during training. The mental aspects a triathlon competition can create require proper rest. Fatigue can also lead to poor technique/form, placing excess stress on the joints and the spine, leading to injury.
Flexibility
Muscles need to maintain flexibility to preserve function and recovery ability. After a training session stretching and working on flexibility will help with overall performance. Stretching should be done after activity when the muscles are warm, and the fibers can be stretched/elongated for optimal recovery.
Proper nutrition
The body needs high-performance fuel to support high-calorie deficits that are associated with intense training and competition.
Strengthening the body
Having a solid body foundation is the objective. Everything is balanced with strong muscles supporting healthy bones. Specific exercises that target the multifidus muscles. These are the body’s back brace. Strengthening these muscles will help prevent spinal injury/s. Back-strengthening exercises include:
Plan rest days no matter what. Pushing through will not make the body stronger or able to perform better, and could cause performance to decrease leading to injury. This does not mean sleeping all day, but engaging in active recovery where the body gets the rest it needs while still maintaining fitness. Active recovery includes:
Allows for a thorough recovery and enhances training.
Technique Improvement
Proper form and technique can really make the difference between staying injury-free and injury/s. Using the right form promotes healthy function. It could help to have gait, swim stroke, and bike techniques evaluated by a professional to ensure that proper form is being utilized.
Body awareness
Stop if the body signals one to stop. This is why the body feels pain. It is the internal mechanism that tells the individual something is wrong. It is not recommended to follow the phrases train through the pain, and no pain, no gain. Individuals are recommended to:
Always pay attention if pain presents and does not go away after exercising or warming up.
Pain that limits function.
Pain that interferes with daily activities.
These could significantly exacerbate a spinal injury and should be checked by a doctor.
Body Composition
Rest and Recovery
During rest and recovery, the body goes back to normal or homeostasis. This is the body’s resting rate or normal phase. The body is always trying to go back to homeostasis. This is done by:
Maintaining core temperature
Blood pressure stable
Muscles refreshed
When exercising/training, the homeostasis phase is disturbed, meaning the body needs a period of rest to return to normal. The process of homeostasis uses a lot of energy, which results in an abundant amount of calories burned. After exercise, there is an increase in excess post-exercise oxygen consumption or EPOC. The body uses up more oxygen during recovery than it does before or during exercise. This increase results in burned calories and strong muscles. The most important part of recovery is the rebuilding of muscle. When working out, especially resistance training, tiny tears are made in the muscle fibers. For the tiny tears to turn into growing muscles, they need to repair themselves. This happens during rest. Apart from the physiological benefits, rest helps prevent injury caused by overuse and assists in healing when injuries do occur. Time off helps with mental health as well to refocus, reassess, and apply what has been learned. What rest and recovery can do for the body includes:
When back pain presents for a prolonged period, the back muscles reduce in mass but increase fat content, resulting in more stiffness. This leads to chronic muscle fatigue and results in chronic pain symptoms. Adding resistance to a workout routine in weight machines, free weights, and/or resistance bands helps reduce back pain. Studies have shown that specific therapeutic back muscle weight training is safe and can help relieve pain. A sports chiropractic specialist can recommend appropriate exercises for individuals and their specific condition/s to safely participate in strength training.
Back muscles development
With time, back pain and increased fatigue can lead to a fear of moving the body and engaging in physical activity. This results in spinal deconditioning and instability. Weight training works on incrementally/progressively increasing the load that the back muscles can tolerate. This technique gradually improves the body’s ability and strength to perform regular daily activities without strain and in optimal fashion. Weight training improves whole-body health because:
Back muscles and core muscles increase in function and performance.
Muscles are strengthened.
Lean muscle mass increases.
The range of motion of the spine increases.
Body fat decreases.
Guidelines while using weights
When weight training, it is important to understand safety guidelines to help relieve back pain and not worsen or cause further injury. Weighted treatment exercises are for individuals that have been cleared by their physician or chiropractor and are specific to their injury and /or condition. Depending on the underlying pain source, weight training may not be suitable for individuals that have:
Severe pain.
Back pain that originates from:
Previous spinal surgery
Tumor
Nerve root compression
Neurological symptoms
Sciatica
Spinal fracture/s
Spinal infection/s
Medical professionals and chiropractors can accurately diagnose and determine if weight training is safe and which specific exercises to perform. Guidance from a trained therapist or therapeutic trainer is recommended for optimal results.
Weight training techniques to alleviate back pain are different from regular weight or resistance exercises.
Trained physical/occupational therapists and sports chiropractors can educate an individual on:
Correct techniques
Frequency
Type of training that will help an individual’s condition.
Therapeutic training can significantly reduce the risk of further injury and damage to the spine.
After initial training, individuals are encouraged to exercise to maintain back muscles and total body health.
Smaller weights build strength progressively
Effective ways to strengthen the spine.
Begin with small/light weights and exercise slowly.
Fast rapid movements or incorrect lifting and pulling techniques can cause additional damage to the tissues.
It is recommended to start with:
Low-load motor control exercises without weights activate and stretch the muscles and improve balance.
Simple stretches
Exercise machines can be recommended instead of free weights.
Exercise machines can provide safe, effective, and progressive resistance to the exercises.
The machines can help reduce/prevent injury compared to free weights.
The machines can maintain proper support on the back and spine.
It is recommended to combine regular walking activity with a weight training program.
Low impact aerobic exercises increase blood circulation along with essential nutrients to the muscles and soft tissues.
This promotes healing and reduces stiffness.
Training program and benefits
Gaining the most benefits from strength training, tips to keep in mind:
Warm up for a few minutes using heat therapy and simple stretches.
Try for 2 or 3 times a week for 30 minutes.
Focus on building strength in the core muscles – back, abdominals, obliques, buttocks, and pelvic leg muscles.
There is no need to join a gym or buy expensive equipment.
Work out at home with small hand weights, resistance bands, and body weight.
The therapist or chiropractor will inform the individual on which exercises to avoid, which require extreme or quick moves.
Slow, steady resistance training takes advantage of muscle lengthening exercises and muscle shortening exercises for strengthening.
If back pain presents with a sustained increase, take time off or modify the strength training exercises.
Some soreness is to be expected, but sharp pain is not. If any sharp, sudden pain presents while exercising, stop immediately.
Ice therapy can be beneficial after exercising to decrease inflammation and alleviate pain.
Record the amount of weight when beginning the training and note when progressing to a heavier weight. Consistent improvements in pain, flexibility, strength, and function will help maintain motivation. Consult with a professional sports injury chiropractor today to see if weight training is a suitable and safe treatment.
Body Composition
Carbohydrates and Muscle Growth
Simple carbs are a quick, periodic source of energy. Complex carbs are a recommended source of steady energy. Complex carbs are not as readily available for immediate energy as simple carbs are but are more efficient and healthier. Complex carbs offer sustainable energy, meaning the energy is constant with no crash like simple carbs. Because complex carbs have slow-release properties, they should be the largest component of daily energy consumption.
Carbs prevent muscle weakness.
Some glycogen is stored in the muscles. When those muscles are used during exercise, the body taps into the glycogen stores in that specific muscle. Lifting weights with the arms, for example, access the glycogen in the biceps. Athletes take advantage of glycogen by loading up on carbs by consuming a day or more before a workout. This maximizes the muscle glycogen stores. This delays muscle fatigue, making for a better workout and stronger muscles, and can improve athletic performance.
Carbs help muscles recover after exercise.
Recovery goes back to the glycogen stores. Right after exercising, the body needs to replenish its glycogen stores to prevent glycogen depletion. Glycogen depletion, when the stores run out, causes gluconeogenesis. What happens is the body forms glucose from new sources. This is to compensate for the lack of glucose from carbohydrates. This is when the body turns to sources like fat and protein to fill the need. Protein is the last line of defense when energy is required, meaning that energy is running low. When the body breaks down protein for glucose production, it takes what it needs from the muscle/s, causing them to shrink and break down.
References
Dreisinger TE. Exercise in the management of chronic back pain. Ochsner J. 2014;14(1):101–107.
Lee JS, Kang SJ. Strength exercise and walking effects on lumbar function, pain level, and body composition in chronic back pain patients. J Exerc Rehabil. 2016;12(5):463–470. Published 2016 Oct 31. doi:10.12965/jer.1632650.325
Michaelson P, Holmberg D, Aasa B, Aasa U. High load lifting exercise and low load motor control exercises as interventions for patients with mechanical low back pain: A randomized controlled trial with 24-month follow-up. J Rehabil Med. 2016;48(5):456-63.
Welch N, Moran K, Antony J, et al. The effects of a free-weight-based resistance training intervention on pain, squat biomechanics, and MRI-defined lumbar fat infiltration and functional cross-sectional area in those with chronic low back. BMJ Open Sport Exerc Med. 2015;1(1):e000050. Published 2015 Nov 9. doi:10.1136/bmjsem-2015-000050
Baastrup’s syndrome is named after Christian Ingerslev Baastrup. He discovered and described the condition in 1933. In this syndrome, pain and inflammation are triggered when the spinous processes of two adjacent vertebrae begin to touch each other. This is where the term kissing spine came from. Most back and neck pain is attributed to inflammation or degeneration of the spinal vertebrae, discs, muscles, and nerves. This is a spinal condition that can cause problems with age. If experiencing pain that worsens when arching the back, consult a professional chiropractor. A physical examination and imaging could reveal the spine is going through this underdiagnosed condition.
Kissing Spine
Spine problems mostly involve the vertebrae and the discs. However, the spine has other components, which include spinous processes. These are thin segments of bone that protrude off the back of each vertebra. Kissing spine syndrome, also known as Baastrup’s disease, or interspinous bursitis, happens when these spinous processes begin to move close together and touch/kiss. Pain and inflammation can be triggered by this.
It is believed to develop as a result of degeneration in the spine that comes with age. As vertebral discs break down from all the wear and tear of life, this can cause the spinous processes to move closer together and touch. This typically develops in the lumbar spine/lower back, but can also affect the cervical spine/neck. The most common symptom of kissing spine syndrome is back pain that worsens when touched or arching the back. For some individuals slumping forward or rounding the back, can help diminish the pain.
When the spinous processes touch, they begin abrasively rubbing against each other. This wears them down and can lead to other types of spinal degeneration. Over time secondary problems can begin to present including neurological conditions caused by compressed nerves. The condition is common in older adults from the natural wear and tear on their spines. But young individuals specifically athletes, can develop the syndrome.
Poor posture
Obesity
Spinal injury/s are additional risk factors.
Diagnosing the condition involves a physical exam and imaging scans to confirm that the spinous processes are in fact touching.
Chiropractic Care
A chiropractor can help manage the pain caused by degenerative disc disease and kissing spine syndrome. Treatment protocols for kissing spine syndrome include:
Spinal adjustments
Physical therapy massage
Spinal manipulation
Stretches
Exercises
Anti-inflammatory diet
Spinal decompression techniques can open the spinal segments so that the spinous processes don’t touch. Manipulations can facilitate proper joint mobility and alleviate inflammation. Physical therapy exercises and stretches will help stretch the spine and the supportive tissues. If experiencing neck or low back pain, contact Injury Medical Chiropractic and Functional Medicine Clinic. Our spine specialists will listen, discuss, and develop a personalized treatment plan. We provide non-invasive approaches for long-term pain management and spinal correction for lasting comfort.
Body Composition
The Paleo Diet
The Paleo diet consists of eating foods that would have been available to humans before modern agriculture was established. If the food was not available to these human ancestors and they did not eat it, then it is not part of the Paleo diet. This includes eating:
Lean meats
Fish
Vegetables
Fruits
Eggs
Nuts
The Paleo cuts out foods like:
Grains
Legumes
Dairy
Sugars
Processed oils
One study published in the American Journal of Clinical Nutrition compared the Paleo diet to other control diets based on United States nutritional guidelines. The researchers found that the Paleo diet generated improvements in waist circumference, triglyceride levels, and blood pressure.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico
A good portion of the population deals with night back pain. But there is another group that can attribute their back pain to sleep apnea. The American Academy of Sleep Medicine says that 26% of adults between 30 and 70 have this disorder. Sleep apnea back pain can turn into a vicious cycle. Unrestful sleep caused by sleep apnea can make an individual more susceptible to pain. Back pain can cause sleep problems, and the cycle begins again.
Sleep Apnea
Sleep apnea is a chronic sleep disorder in adults in which breathing repeatedly stops and starts. Symptoms include:
Excessive sleepiness during the day
Snoring
Abrupt waking during sleep
Risk factors include:
Obesity
Smoking
Diabetes
Narrow airway
History of sleep apnea in family
There is ongoing research about risk factors for sleep apnea.
The Sleep Apnea and Back Pain Connection
Back pain could be a symptom of a vertebral fracture. Sleep apnea has been found to be associated with a higher risk of vertebral fractures. Research has found a connection between obstructive sleep apnea and vertebral fractures in women. The study found that women with a history of obstructive sleep apnea had an increased risk of vertebral fracture compared to individuals with no history of sleep apnea. Research is looking into how sleep apnea impacts bone health, specifically in the vertebrae. Doctors believe there are multiple ways in which sleep apnea can affect bone health like:
Smoking can increase the severity by lowering the functionality of the airway causing inflammation.
CPAP machines or continuous positive airway pressure, have proven to be beneficial.
Treatment options need to be discussed with a healthcare provider if diagnosed with this condition. Treatment is important because if left untreated it can lead to serious health issues increasing the risk for:
High blood pressure
Heart disease
Type 2 diabetes
Metabolic syndrome
Post-surgery complications
Better Sleep
If experiencing sleep apnea neck or back pain, make an appointment to see a doctor for an accurate diagnosis. A treatment plan that works for the individual will be developed to ease symptoms, resulting in back pain alleviation and better sleep.
Body Composition
Proper Sleep and Fat Loss
Losing fat mass is strongly linked to proper sleep. For the body to lose fat the body needs to be in a caloric deficit, which means more energy gets used than the amount of energy the body takes in. This can be accomplished by restricting calories through diet and burning more calories through exercise. This can be referred to as calories in/calories out.
Losing sleep can sabotage fat loss goals significantly altering the body’s hormonal profile. This includes hormones that regulate appetite. Ghrelin is associated with hunger, and leptin is associated with feeling full. Ghrelin spikes right before a meal prompting an individual to eat. Losing sleep interferes with the body’s ghrelin/leptin balance. Thisresults in an increase in ghrelin and a reduction in leptin levels.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG* email: coach@elpasofunctionalmedicine.com phone: 915-850-0900 Licensed in Texas & New Mexico
References
Intro: Rheumatology International. (May 2013) “Prevalence and severity of insomnia in chronic low back pain patients” pubmed.ncbi.nlm.nih.gov/23124732/
How Sleep Apnea and Back Pain are Related: Journal of Bone and Mineral Research. (September 2020) “Obstructive Sleep Apnea and Risk for Incident Vertebral and Hip Fracture in Women” asbmr.onlinelibrary.wiley.com/doi/epdf/10.1002/jbmr.4127
Mental strategy exercises for chronic pain relief and improvement. Living with chronic pain is difficult especially if a doctor is saying that it is all taking place in an individual’s head. However, the pain is very real and happening in the brain, literally. Neuroimagingstudies show that certain areas of the brain become active when chronic pain presents. This is not the only way to know the brain’s role in how an individual experiences pain. What is also known is:
Anxiety, depression, and pain activate similar areas of the brain.
Certain psychiatric drugs used to relieve pain can also alter an individual’s mental state.
Chronic pain can lead to depression.
Clinical depression can cause physical symptoms, including back pain.
A health care provider could recommend/suggest psychological support for chronic pain. Psychological help and mental strategy exercises for chronic pain are not about how to reduce the pain, but more on how to reduce the dominance, interference, and impact of the pain and getting a healthy quality of life back. Consider a few evidence-based, psychological approaches to reduce back pain.
Cognitive-behavioral therapy
Cognitive-behavioral therapy or CBT trains an individual to modify specific thoughts and behaviors. Experts consider this approach a gold standard of psychological interventions for pain. It helps:
Reduce pain
Improves function
Improves quality of life
Individuals work on:
Pain coping strategies
Relaxation skills
Setting goals
Shifting perspectives on pain
A study found that two years after a two-week, intensive course of cognitive-behavioral therapy, patients took fewer pain meds than they did before the therapy.
Mindfulness meditation
Meditation is not all about sitting with crossed legs, hands resting on the knees, although this is a recommended pose for meditative purposes. A modern approach can be done anywhere, in any position that�s comfortable and will help soothe back pain. By oneself or with help from a therapist mental strategies can include
A study suggests that mindfulness meditation can be highly beneficial for older adults that are not as able to get an adequate amount of physical activity to improve pain levels. A group of older adults that participated in eight weeks of a mindfulness program, which consisted of four days a week for 30 minutes per session physical function and pain reduction improved.
Mindfulness stress reduction
Mindfulness stress reduction is a program that teaches individuals meditation techniques, that include basic stretches and postures. It teaches how to separate the physical and psychological aspects of pain. Medical centers across offer this treatment option for a range of disorders, including chronic back pain. It helps reduce pain intensity and improves function in individuals with arthritis as well as back and neck pain from various causes. It has also been found to be effective for fibromyalgia, which can cause intense widespread pain. A study found that mindfulness stress reduction improved:
Wellbeing
Pain episodes
Sleep problems
Fatigue in participants with fibromyalgia
More than half reported significant improvement
Acceptance and commitment therapy
Acceptance and commitment therapy or ACT teaches acceptance and mindfulness strategies with commitment and behavior mental strategies, to change the way pain is experienced. Numerous studies along with the American Psychological Association validate this approach as an established treatment for chronic pain.
Changing expectations
In one study several chiropractic patients who expected their back pain to improve were 58% more likely to improve than those who did not expect favorable outcomes. This mental strategy of manifesting a positive outcome through the power of positive thinking and beliefs about pain influence an individual’s actions.
For example, when thinking that physical activity will cause back pain, individuals are less likely to be active. This is known as fear avoidance. For most individuals with back and neck pain, gentle physical activity is essential because avoiding it will worsen the pain. Having the right mental strategy can go a long way in battling chronic pain, at Injury Medical Chiropractic and Functional Medicine Clinic we can help individuals experiencing/dealing with chronic pain.
Body Composition
Depression and physical health
Depression is debilitating and, in severe cases, a life-threatening disease that affects over 16 million people nationwide. Depression causes are not always clear and can be brought on by:
Biological factors – genetics
Individual brain chemistry
Certain medications
Stress
Unhealthy diet/nutrition
Mental illness and becoming overweight or obese often happen in conjunction, whether as a result of each other or from common risk factors that include:
Smoking
Poor diet
Lack of physical activity
Alcohol consumption
Prescribed medications for depression and anxiety disorders are have been shown to be successful in maintaining mental health. However, a side effect of these medications is weight gain. Like genetics, being educated on the potential side effects will help in reducing the risk of, and controlling weight gain when taking medication.
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The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Pain and Therapy.�(Jun 2020) �Rehabilitation for Low Back Pain: A Narrative Review for Managing Pain and Improving Function in Acute and Chronic Conditions.��www.ncbi.nlm.nih.gov/pmc/articles/PMC7203283/Journal of Psychosomatic Research. (Jan 2010) �Mindfulness-based stress reduction for chronic pain conditions: variation in treatment outcomes and role of home meditation practice.�
European Journal of Pain.�(Jan 2019.) �Beliefs about back pain and pain management behaviors, and their associations in the general population: A systematic review.��www.ncbi.nlm.nih.gov/pmc/articles/PMC6492285/
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