Back Clinic Treatments. There are various treatments for all types of injuries and conditions here at Injury Medical & Chiropractic Clinic. The main goal is to correct any misalignments in the spine through manual manipulation and placing misaligned vertebrae back in their proper place. Patients will be given a series of treatments, which are based on the diagnosis. This can include spinal manipulation, as well as other supportive treatments. And as chiropractic treatment has developed, so have its methods and techniques.
Why do chiropractors use one method/technique over another?
A common method of spinal adjustment is the toggle drop method. With this method, a chiropractor crosses their hands and pressed down firmly on an area of the spine. They will then adjust the area with a quick and precise thrust. This method has been used for years and is often used to help increase a patient’s mobility.
Another popular method takes place on a special drop table. The table has different sections, which can be moved up or down based on the body’s position. Patients lie face down on their back or side while the chiropractor applies quick thrusts throughout the spinal area as the table section drops. Many prefer this table adjustment, as this method is lighter and does not include twisting motions used in other methods.
Chiropractors also use specialized tools to assist in their adjustments, i.e., the activator. A chiropractor uses this spring-loaded tool to perform the adjustment/s instead of their hands. Many consider the activator method to be the most gentle of all.
Whichever adjustment method a chiropractor uses, they all offer great benefits to the spine and overall health and wellness. If there is a certain method that is preferred, talk to a chiropractor about it. If they do not perform a certain technique, they may recommend a colleague that does.
The body needs consistent energy to get through the day. The central nervous system runs from the brain, down through the spine, and then towards every organ and region of the body. The central nervous system works by sending signals to the organs or the body’s moving parts. But when there is a kink, misalignment, damage, or injury in the spine or other joints, the signals don’t get sent or received correctly.
Pressure builds on the nerves causing the signals/messages sent from the brain to the body to start to slow down and the body’s responses. This includes not just physical reactions but the body’s metabolism. Slow metabolism causes the body to become sluggish and slow. Regular chiropractic adjustments can remove the kinks restoring proper energy flow. When the body’s cells and organs are sending and receiving the signals correctly, the body gets the full force of the energy that the body has stored.
Energy Drain
Spinal misalignments can cause a multitude of symptoms. The most common problem is pain. Misalignments can also lead to energy-draining problems. These include:
Headaches
Difficulty concentrating
Joint pain
Inflammation
The body absorbs toxins from the air, water, food, or direct contact. A buildup of toxins can make the body sluggish. Chiropractic adjustments release these toxins so that the body can rid itself of them. Being out of alignment and balance requires the body to use more energy to get anything done. Even easy to do activities, chores, tasks, etc. When the body’s natural balance is restored, the result is more available energy.
Stress Management
Stress management is vital as chronic stress increases the risk of developing health problems. Learning to manage stress can help increase energy. Therapeutic massage can help with stress relief. A chiropractor will determine the best type of massage for each individual’s situation. The physiological effects of massage to reduce stress include:
Increased endorphins, serotonin, dopamine.
Decreased cortisol.
Increased tissue elasticity.
Endorphins, serotonin, and dopamine are neurotransmitters that are released by the autonomic system when stimulated.
Endorphins are responsible for relieving anxiety.
Serotonin prevents depression and gives a sense of well-being.
Dopamine increases motivation and prevents self-doubt.
When the body lacks these positive hormones, an individual can become stressed, anxious, and overwhelmed. A therapeutic massage stimulates the autonomic system, increasing the release of positive hormones. Increasing the level of positive hormones reduces stress and anxiety and improves overall mood.
When a decrease in cortisol occurs, stress is also reduced. Cortisol is a negative hormone released from the adrenal gland when stimulated by the brain’s hypothalamus region. The adrenal gland is located on top of the kidneys. Cortisol is released into the blood and is transported around the body. Cortisol increases:
Stress
Anxiety
Depression
Responsible for the fight or flight response.
When large amounts of cortisol are released in response to pain, stress levels increase, and the immune system is suppressed. A massage helps flush out the cortisol from the blood and replace it with the positive hormone endorphins, serotonin, and dopamine, decreasing stress and increasing relaxation.
Central Nervous System and Chiropractic
Chiropractic looks for the root cause of the problem and addresses that issue. Individuals can keep their bodies stay in balance by:
Chiropractic treatment can help improve quality of life and overall health.
Body Composition
Neglecting A Healthy Diet
Individuals might begin a weight loss journey by going to the gym, which is great, but neglecting a healthy diet is just wasting energy. Fat loss happens when the body is in a caloric/energy deficit. This means an individual has to take in fewer calories than the body is using. According to the CDC, individuals need to reduce food intake by at least 500 calories a day to lose around a pound of body fat a week.
Individuals that start increasing exercise/workouts make the body instinctively want to increase calorie intake.
Eating more calories than are burned means the individual is wasting the workout.
For example, the body needs a 2,100 calorie diet to maintain its weight, and on average, an individual eats 2,100 calories.
This means the weight won’t change much, if at all.
If an individual burns 300 calories from a workout, the body needs 2,400 calories to maintain weight.
If no changes are made to the diet, the individual will be in a negative -300 caloric deficit.
Suppose an individual starts increasing their caloric intake because they think their metabolism is speeding up, which is not how it works, then the individual negates any energy deficit that they worked for, leading to no fat loss.
References
Carlson, Linda E et al. “Integrative Approaches to Stress Management.” Cancer journal (Sudbury, Mass.) vol. 25,5 (2019): 329-336. doi:10.1097/PPO.0000000000000395
Kültür, Turgut et al. “Evaluation of the effect of chiropractic manipulative treatment on oxidative stress in sacroiliac joint dysfunction.” Turkish Journal of physical medicine and rehabilitation vol. 66,2 176-183. 18 May. 2020, doi:10.5606/tftrd.2020.3301
Salleh, Mohd Razali. “Life event, stress, and illness.” The Malaysian Journal of medical sciences: MJMS vol. 15,4 (2008): 9-18.
The body is a well-working machine that can endure anything that is thrown in its way. However, when it gets an injury, the body’s natural healing process will ensure that the body can get back to its daily activities. The healing process of an injured muscle varies throughout the body. Depending on how severe the damage is and how long the healing process will take, the body can recover to a mere few days to a few months. One of the most gruelly healing processes that the body has to endure is a ruptured calcaneal tendon.
The Calcaneal Tendon
The calcaneal tendon or the Achilles tendon is a thick tendon that is located in the back of the leg. This muscle-tendon is what makes the body move while walking, running, or even jumping. Not only that, the calcaneal tendon is the strongest tendon in the body, and it connects the gastrocnemius and soleus muscles at the heel bone. When the calcaneal tendon is ruptured, the healing process can last from weeks to months until it is fully healed.
The Healing Effects of Low Laser Therapy
One of the ways that can help the damaged calcaneal tendons’ healing process is low laser therapy. Studies have shown that low laser therapy can speed up the damaged tendon repair after a partial lesion. Not only that but the combination of ultrasound and low laser therapy has been studied to be the physical agents for treating tendon injuries. The studies showed that the combination of low laser therapy and ultrasound has beneficial properties during the recovery process of treating calcaneal tendon injuries.
The study found that when patients are being treated for their calcaneal tendons, their hydroxyproline levels around the treated area are significantly increased with ultrasound and low laser therapy. The body’s natural biochemical and biomechanical structures on the injured tendon increase, thus affecting the healing process. Another study has shown that low laser therapy can help reduce fibrosis and prevent oxidative stress in the traumatized calcaneal tendon. The study even showed that after the calcaneal tendon is traumatized, inflammation, angiogenesis, vasodilation, and the extracellular matrix are formed in the affected area. So when patients are being treated with low laser therapy for about fourteen to twenty-one days, their histological abnormalities are alleviated, reducing collagen concentration and fibrosis; preventing oxidative stress from increasing in the body.
Conclusion
Overall, it is said that the effects of low laser therapy can help speed up the healing process of repairing the calcaneal tendon. The promising results have been proven since low laser therapy can help repair the damaged tendon, reducing oxidative stress and preventing fibrosis from escalating, causing more problems on the injured tendon. And with the combination of ultrasound, the calcaneal tendon can recover faster so the body can continue its everyday activities without any prolonged injuries.
References:
Demir, Huseyin, et al. “Comparison of the Effects of Laser, Ultrasound, and Combined Laser + Ultrasound Treatments in Experimental Tendon Healing.” Lasers in Surgery and Medicine, U.S. National Library of Medicine, 2004, pubmed.ncbi.nlm.nih.gov/15278933/.
Fillipin, Lidiane Isabel, et al. “Low-Level Laser Therapy (LLLT) Prevents Oxidative Stress and Reduces Fibrosis in Rat Traumatized Achilles Tendon.” Lasers in Surgery and Medicine, U.S. National Library of Medicine, Oct. 2005, pubmed.ncbi.nlm.nih.gov/16196040/.
Wood, Viviane T, et al. “Collagen Changes and Realignment Induced by Low-Level Laser Therapy and Low-Intensity Ultrasound in the Calcaneal Tendon.” Lasers in Surgery and Medicine, U.S. National Library of Medicine, 2010, pubmed.ncbi.nlm.nih.gov/20662033/.
Multiple sclerosis and sciatica can exist side by side or have overlapping symptoms. The sciatic nerve begins at the lower back, then through the hips into the buttocks, and separates into both legs into the feet. Sciatica is a type of pain caused by a compressed/pinched or damaged/injured sciatic nerve. The sensation radiates across the nerve with frequency and severity at varying levels, depending on the individual’s body position and/or movement. Individuals with multiple sclerosis can also experience sciatica, believing it’s their multiple sclerosis. Neuropathic pain is a common symptom in multiple sclerosis or MS. It is caused by injury or damage to the nerves of the central nervous system and can cause burning, or sharp, stabbing sensations.
Multiple Sclerosis and Sciatic Nerve Pain Difference
MS is an autoimmune disorder where the immune system attacks the protective layer around nerve fibers known as myelin. This affects the central nervous system pathways that regulate feeling and sensation in the body. It can cause painful sensations that include:
Muscle spasms
Burning, tingling, or aching in the lower legs
Electrical shock-like sensations travel from the back toward the legs.
Migraines
The painful sensations result from the damaged nerve fibers creating interference in the brain’s neural pathways.
Sciatica works differently
An autoimmune response does not damage the sciatic nerve’s pathway, but an added stress/pressure compresses the sciatic nerve. The pain is usually caused by a quick, jerking, twisting, bending, reaching motion that pinches or twists the nerve. Herniated discs and bone spurs are another common cause, along with being overweight can place intense pressure on the sciatic nerve. The critical difference is that multiple sclerosis causes the central nervous system’s signaling pathways to malfunction.
MS and Sciatica
Most individuals, around 40%, will at some point experience some form of sciatica symptoms. This is from age, and all the wear and tear the low back goes through daily. This is why it’s not unusual for individuals with MS to experience sciatica as well. MS can cause body changes that affect activity levels.
Decreased mobility can lead to sitting for extended periods that can strain the muscles, tendons, and ligaments, causing sciatica.
There is evidence that the lesions that present from MS can extend to the sciatic nerve.
One study compared 36 individuals with MS to 35 individuals that don’t have it.
The research found that those with MS had slightly more lesions on the sciatic nerve than those without MS.
Sciatica Care
It can be challenging to figure out the types of pain being experienced. Sciatica travels down the length of the nerve uniquely and is often felt in only one leg. The pain, tingling, numbness, electrical sensations can present only in the lower back, the buttock, the back of the leg, hamstring, calf, and foot, or in a combination of all the areas. Treatments for sciatica depend on the severity. They include:
Medications – anti-inflammatories, muscle relaxants, tricyclic antidepressants, and antiseizure medications.
Steroid injections – corticosteroids
Surgery is a last resort reserved for severe cases that did not improve with other treatments and therapies.
It can be easy to mistake sciatica as a symptom or related condition of multiple sclerosis. Chiropractic can help alleviate sciatica, and although treatment cannot directly treat MS or its symptoms, it can relieve pain and discomfort.
Body Composition
Diabetic Nephropathy
Diabetic nephropathy or diabetic kidney disease is the result of mismanaged diabetes. Kidney failure is a severe medical emergency and can be fatal if not treated. Chronic low kidney function results in:
Fluid retention in the body.
Inability to filter out metabolites and waste from the blood.
Increased risk of infections.
Common symptoms of diabetic kidney disease include:
Increased blood pressure
This is the result of increased stress on the body.
The kidneys can no longer filter out all the metabolites and excess fluid needed to stabilize the blood pressure.
Chronic kidney damage results in the protein being excreted through urine.
Fatigue
Poor kidney function affects every organ in the body.
The organs have to work harder to compensate, leading to fatigue and low energy.
Lower extremity edema
Fluid retention usually presents in the lower extremities.
Puffy, swollen ankles and legs may appear shiny or waxy.
This is common in individuals that have severe diabetic nephropathy.
Shortness of breath
As the fluid builds up in the body, additional weight can get stored on and around the lungs.
This can make breathing very difficult when lying down or when engaged in physical activity.
Impaired cognition
Metabolites in the blood can cause brain damage when not filtered properly.
Memory loss
Mood changes
Loss of consciousness
References
Jende JME, et al. (2017). Peripheral nerve involvement in multiple sclerosis: Demonstration by magnetic resonance neurography. DOI:
10.1002/ana.25068
Mayo Clinic Staff. (2019). Sciatica.
mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435
Murphy KL, et al. (2017). Chapter 4: Neuropathic pain in multiple sclerosis—current therapeutic intervention and future treatment perspectives.
ncbi.nlm.nih.gov/books/NBK470151/
Pain and itching. (n.d.).
nationalmssociety.org/Symptoms-Diagnosis/MS-Symptoms/Pain
Samson K. (2017). In the pipeline-multiple sclerosis neurography, MRI reveals peripheral nerve lesions in MS patients. DOI:
10.1097/01.NT.0000527861.27137.b0
Sciatica: Of all the nerves. (2016).
health.harvard.edu/pain/sciatica-of-all-the-nerve
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
Herniated discs, although common, can be challenging to treat depending on the size. Over 3mm is considered a large herniated disc. However, it can progressively get more extensive, and this can cause severe side effects. The size can make the disc slip out of place and start compressing on surrounding nerves, leading to muscle weakness and nerve damage.
X-Ray and MRI
X-rays can’t detect herniated discs, and this is because they highlight calcium in the bones. Because the vertebral discs and the nearby nerves lack calcium, they don’t show up. They do help doctors see other problems that could be causing symptoms like a tumor. A herniated disc will show on an MRI and identify the size and position. Then a medical professional can get a closer look into the bone and surrounding nerves.
Degenerative Disc Disease
A herniated disc is not the same as degenerative disc disease. Degenerative disc disease is when the cartilage and tissues around the disc wear out and down, causing the discs to slowly slide out of their normal position. A herniated disc is the disc getting pulled/yanked out of place.
Tests
Specific tests will help a medical professional like a chiropractor understand the severity of a herniated disc. These include a nerve conduction study and electromyography.
Nerve Conduction Study
A nerve conduction study records electrical impulses in the nerves. Electrode patches are placed on various areas with varying electrical intensities to see different readings. Through the study, medical professionals are better able to understand the health of the nerves.
Electromyography
Electromyography is similar to nerve conduction but uses needles. Electrode patches are placed around the body; then, tiny needles are inserted into a surrounding muscle. The patches then record the reaction of the nerves.
Physical Therapy and Chiropractic Treatment
A herniated disc will usually heal without surgery in around six weeks. However, a herniated disc growing in size can take longer because of a treatment plan that has to be updated accordingly as the treatment progresses.
Physical Therapy
Physical therapy is very useful in working out herniated disc symptoms.
The therapy will slowly help the body recover by using equipment and stretching techniques to strengthen and restore flexibility. One technique is water therapy. Water helps relax the body, and the buoyancy prevents pressure build-up on the spine. This allows the body to stay flexible while avoiding strain and pressure on the herniated disc.
Chiropractic
Chiropractors specialize in herniated discs. Chiropractic works on repairing the whole musculoskeletal system. Once imaging tests have been examined and a personalized treatment plan developed, they perform the necessary adjustments. These include:
Flexion-distraction
This technique uses a segmented table that raises and lowers to release pressure on the spine. The movement also keeps the disc from touching the surrounding nerves, significantly reducing pain.
Pelvic block
The pelvic blocking adjustment utilizes cushions placed under the pelvis. As the chiropractor adjusts the spine, the cushions help to pull the disc back into place gradually.
Therapeutic Massage
Many chiropractors utilize massage therapy as it is highly beneficial for relieving pain and expedites recovery time. One recommended massage for herniated discs is deep tissue massage. The benefits include:
Relieving pressure around the nerves.
Reduces muscle spasms.
Improves the spine’s range of motion.
Releases the body’s natural painkillers.
Recommendations
Individuals are recommended not to overextend the spine. Avoid engaging in physical activities that require a lot of bending, twisting, reaching, etc. However, resting for too long can worsen the condition as the body needs movement to recover correctly. Too much rest can lead to the muscles contracting, leading to painful spasms. Safe activities include:
Herniated discs often result from an injury, but they could also be caused by weakened joints and muscles. If the body does not get enough calcium, magnesium, or vitamin C, the discs can slip out of place more easily. Taking supplements will help strengthen the area by assisting in the production of collagen. Collagen attaches itself around the discs, ensuring they stay in place and are protected. Foods rich in calcium, magnesium, and vitamin c will also help. Foods include:
Red peppers
Pumpkin seeds
Lemons
Almonds
Milk
Healthy yogurt
Peas
Brussel sprouts
Hydration
Hydrating the body with plenty of water can reduce pain. Water increases the fluid around a herniated disc. The fluid works as a cushion between the herniated disc and the surrounding nerves, helping to not press on them. Drinking water will also help with movement and sleep.
Body Composition
What Happens To The Body When Eating Fruit
At the basic macronutrient level, fruit is made up of simple sugar called fructose. The natural sugar the body gets from a piece of fruit is not the same as industrial fructose added to processed products like high fructose corn syrup. Processed foods are filled with empty calories and little to no nutrition. When the body takes in fruit, the liver processes fructose before getting absorbed through the small intestine.
Research shows that adding more fiber-rich foods like fruit increases gut ecology to an anti-obese condition. This happens by increasing the lean-type bacteria and reducing obese-type bacteria. Fruit can help boost healthy bacteria that can help prevent weight gain.
Essential nutrients from fruit include Folate, Vitamin C, and Vitamin B1. The USDA recommends 2 cups of fruit a day, depending on age. Making half of each meal fruit and vegetables can be an effective strategy for weight maintenance. Fruit provides the body with a carbohydrate energy source, and fruit sources can also help meet dietary balance needs and promote long-term weight maintenance.
References
Deniz Bayraktar, Arzu Guclu-Gunduz, Johan Lambeck, Gokhan Yazici, Sukru Aykol & Harun Demirci (2016) A comparison of water-based and land-based core stability exercises in patients with lumbar disc herniation: a pilot study, Disability, and Rehabilitation, 38:12, 1163-1171, DOI: 10.3109/09638288.2015.1075608
Gupta, Anmol et al. “Does Size Matter? An Analysis of the Effect of Lumbar Disc Herniation Size on the Success of Nonoperative Treatment.” Global spine journal vol. 10,7 (2020): 881-887. doi:10.1177/2192568219880822
Polkinghorn BS, Colloca CJ. Treatment of symptomatic lumbar disc herniation using activator methods chiropractic technique. Journal of Manipulative and Physiological Therapeutics. 1998 Mar-Apr;21(3):187-196. PMID: 9567239.
Sharma, Satya P et al. “Paradoxical Effects of Fruit on Obesity.” Nutrients vol. 8,10 633. 14 Oct. 2016, doi:10.3390/nu8100633
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
Stress in the workplace is a serious issue. Working is rewarding, but it can become a cause for major stress as well. Studies have shown that more than 40% of workers find their job to be a workplace stressor. Stress takes a toll on the body both mentally and physically. Numerous factors can result in being stressed. This includes:
Working for long hours regularly
Large amounts of work to complete
Meeting deadlines
Job insecurity
Workplace Stress Can Hurt The Body
Workplace stress fatigues and agitates the body and can cause major health issues. These include:
Sometimes stress can be so intense that the heart races. For some, this can lead to panic attacks. To help calm the body down, breathing exercises can help.
One exercise to relieve stress is to take one deep inhale and hold it for three seconds.
After three seconds, with the front teeth over the edge of the upper lip.
Slowly exhale.
Wait a few seconds
Repeat until you feel calm.
Second exercise
Close your eyes and breathe in and out like blowing up a balloon.
Take a long inhale, pretend the stomach is a balloon and hold the air for seconds.
Exhaling, pretend the air escaping is like a balloon releasing the air.
This helps to slow down the heart and releases tension.
Stay Aware of Body Posture
When intensely working on something standing or hunched over for a long time, muscle tension is occurring.
When sitting, make sure the feet are planted firmly on the floor.
Keep the shoulders back and aligned.
Investing in an ergonomic chair with lumbar support can help.
Low back support will automatically encourage the body to maintain proper posture while also providing comfort.
Never cross the legs when sitting. This can place pressure on the pelvis that can lead to low back pain.
It’s important to keep the body moving as it promotes circulation and maintains muscle strength and flexibility. Not moving around can make the body feel lethargic and irritated.
By getting up and walking around, tension is released, which helps reduce stress.
Make an effort to get out and walk regularly.
Walking has been proven to reduce stress and strengthen the bones.
Therapeutic Massage
Another way to manage stress in the workplace is to get a therapeutic massage. It will soothe and relax the body, helping you feel more at ease at work and home. Benefits of massage include:
Improves flexibility
Boosts immune system function
Increases energy
Reduces anxiety symptoms
Types of massages that help with reducing tension and stress are:
Fast food and junk food can bring temporary/false relief, but eating poorly regularly will increase stress in the body. The food does not supply the body with the nutrients it needs to get large amounts of work done. Individuals get a quick jolt of energy then crash rapidly and feel worse creating an unhealthy cycle. To help manage stress, some of the best foods include:
Adjustments can be helpful to manage workplace stress. The benefits are able to release tension throughout the body and increase flexibility. Chiropractic can improve blood circulation which can reduce symptoms caused by hypertension and nerve damage. Some chiropractic techniques used include:
This can improve how the body responds to stress. Keeping the body stress-free while working will help to be more productive, and encouraged to live healthier. The nervous system is responsible for adapting to the environment, especially a stressful environment. A properly aligned spine and nervous system allow the body to manage stress better.
Body Composition
High blood pressure and diabetes prevention
Living a healthy lifestyle reduces the risk of chronic diseases, that includes diabetes and hypertension. Too much:
Sodium
Alcohol
Saturated fat
Combined with:
Smoking
Lack or no physical activity
Mental stress
These are all factors that can affect overall health and longevity.
The American Heart Association recommends at least 150 minutes a week of moderate-intense aerobic activity or 75 minutes a week of intense aerobic activity. Moderate-intense activities include:
Jamison, J R. “Stress management: an exploratory study of chiropractic patients.” Journal of manipulative and physiological therapeutics vol. 23,1 (2000): 32-6. doi:10.1016/s0161-4754(00)90111-8
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
