Clinic Wellness Team. A key factor to spine or back pain conditions is staying healthy. Overall wellness involves a balanced diet, appropriate exercise, physical activity, restful sleep, and a healthy lifestyle. The term has been applied in many ways. But overall, the definition is as follows.
It is a conscious, self-directed, and evolving process of achieving full potential. It is multidimensional, bringing together lifestyles both mental/spiritual and the environment in which one lives. It is positive and affirms that what we do is, in fact, correct.
It is an active process where people become aware and make choices towards a more successful lifestyle. This includes how a person contributes to their environment/community. They aim to build healthier living spaces and social networks. It helps in creating a person’s belief systems, values, and a positive world perspective.
Along with this comes the benefits of regular exercise, a healthy diet, personal self-care, and knowing when to seek medical attention. Dr. Jimenez’s message is to work towards being fit, being healthy, and staying aware of our collection of articles, blogs, and videos.
Not getting enough fiber in one’s diet can lead to fiber deficiency. Fiber helps support gut and microbiome health. Individuals not getting enough fiber may experience irregular bowel movements, constipation, blood sugar fluctuations, not feeling full/satisfied after eating, or rising cholesterol levels. About 100 trillion microorganisms in the gut are integral to maintaining a healthy immune system. Fiber is the food these microorganisms eat that helps them to do their job. Without the proper amount, the immune system’s health may also be compromised.
Fiber and Gut Health
Fiber and gut health benefits include regulating the body’s sugars, helping to keep hunger and blood sugar in check, helping to maintain a healthy weight, its ability to prevent or relieve constipation, reduce the risk of diabetes, heart disease, and certain types of cancer.
Dietary fiber, or roughage, is the part of plant foods the body can’t digest or absorb.
It passes through the stomach, small intestine, and colon and out of the body.
It is found mainly in fruits, vegetables, whole grains, and legumes.
Soluble and insoluble forms are important to overall health.
Types
Soluble Fiber
This type dissolves in water to form a gel-like substance.
It can help lower blood cholesterol and glucose levels.
It is found in oats, peas, beans, apples, citrus fruits, carrots, and barley.
Insoluble Fiber
This type of fiber promotes the movement of material through the digestive system.
It increases stool bulk, benefiting individuals who struggle with constipation or irregular stools.
Whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes, are good sources.
Benefits
Healthy Bowel Movements
Dietary fiber increases stool weight and thickness and makes it soft.
Fiber helps to solidify the stool by absorbing water and adding bulk.
A thicker stool is easier to pass, decreasing the potential for constipation and other problems.
Maintains Bowel Health
A high-fiber diet can lower the risk of developing hemorrhoids and small pouches in the colon/diverticular disease.
Studies have also found that a high-fiber diet can help lower the risk of colorectal cancer.
Some fiber gets fermented in the colon.
Researchers are looking at how this can help prevent diseases of the colon.
Lowers Cholesterol
Soluble fiber found in beans, oats, flaxseed, and oat bran can help lower blood cholesterol levels by lowering low-density lipoprotein or unhealthy cholesterol levels.
Studies also have shown that high-fiber foods can help reduce blood pressure and inflammation.
Regulates Blood Sugar Levels
In individuals with diabetes, fiber, particularly soluble fiber, can slow the absorption of sugar and improve blood sugar levels.
A healthy nutrition plan that includes insoluble fiber can help reduce the risk of developing type 2 diabetes.
Helps Achieve Healthy Weight
High-fiber foods can be more filling than low-fiber foods, helping individuals eat less and stay satisfied.
High-fiber foods can also take longer to eat and are less energy dense, meaning they have fewer calories.
Getting More Fiber
Ideas for adding more fiber to meals and snacks:
Fiber to Start The Day
Choose a high-fiber breakfast cereal with five or more grams of fiber per serving.
Choose cereals with whole grain, bran, or fiber in the name.
Add a few tablespoons of unprocessed wheat bran to the cereal.
Add Whole Grains
Try to make at least half of the grains eaten whole grains.
Look for bread that lists whole wheat, whole-wheat flour, or another whole grain as the first ingredient, with at least 2 grams of dietary fiber per serving.
Experiment with whole-wheat pasta, brown rice, wild rice, barley, and bulgur wheat.
Baked Foods
Substitute whole-grain flour for half or all white flour when baking.
Add crushed bran cereal, unprocessed wheat bran, or uncooked oatmeal to muffins, cakes, and cookies.
Legumes
Beans, peas, and lentils are recommended sources.
Add kidney beans to soups or salads.
Make nachos with refried black beans, fresh vegetables, whole-wheat tortilla chips, and healthy salsa.
Fruit and Vegetables
Fruits and vegetables are rich in fiber and vitamins and minerals.
Try to eat a favorite fruit daily.
Healthy Snacks
Fresh fruits, raw vegetables, low-fat popcorn, and whole-grain crackers are healthy choices.
Try for a handful of nuts or dried fruits; however, be aware that nuts and dried fruits can be high in calories.
Moderation
High-fiber foods are beneficial for the body’s health.
Adding too much fiber can promote intestinal gas, abdominal bloating, and cramping.
Increase fiber gradually over a few weeks.
This allows the natural bacteria in the digestive system to make adjustments.
Maintain hydration, as fiber works best when it absorbs water.
Individuals not sure how to incorporate more fiber can consult a nutritionist and health coach to help begin the process.
Gut Dysfunction
References
Anderson, James W et al. “Health benefits of dietary fiber.” Nutrition Reviews vol. 67,4 (2009): 188-205. doi:10.1111/j.1753-4887.2009.00189.x
Cronin, Peter, et al. “Dietary Fiber Modulates the Gut Microbiota.” Nutrients vol. 13,5 1655. 13 May. 2021, doi:10.3390/nu13051655
Fuller, Stacey, et al. “New Horizons for the Study of Dietary Fiber and Health: A Review.” Plant foods for human nutrition (Dordrecht, Netherlands) vol. 71,1 (2016): 1-12. doi:10.1007/s11130-016-0529-6
Gill, Samantha K et al. “Dietary fiber in gastrointestinal health and disease.” Nature reviews. Gastroenterology & hepatology vol. 18,2 (2021): 101-116. doi:10.1038/s41575-020-00375-4
Percussive massage guns have become a standard tool in osteopathy, physical and massage therapy, and chiropractic care. They provide rapid bursts of force into muscle tissues to quickly loosen and relax the muscles to alleviate soreness, stiffness and increase circulation. Percussive massager therapy devices can be a healthy part of an exercise and recovery routine. They allow individuals to give themselves quick, powerful massages anytime and anywhere. But they need to be used correctly to reap the benefits.
Percussive Massager
These devices can be found in stores and online. Many are on the market, making it tough to separate high-quality massagers from low-quality ones. With a little research and advice from a physical therapist or chiropractic professional, they can help the individual get the right one and training on how to use them to maintain a healthy musculoskeletal system.
Percussive Therapy
Massage guns utilize percussive therapy or vibration therapy, sometimes simultaneously. Percussion and vibration therapy are slightly different. They are soft tissue manipulation, which reduces muscle soreness and post-physical activity, and workout fatigue.
Vibration therapy uses vibration movements to relax the body, alleviate stress and improve circulation.
Vibration therapy applies force to targeted areas but with less intensity.
This type of soft tissue therapy is generally defined as reaching eight to 10 millimeters into the soft tissues.
Vibration therapy is often recommended for individuals with chronic pain conditions, overly sensitive muscles, or a medical condition that prevents them from using percussive therapy.
Percussive therapy involves the application of force to muscles and fascia to break up adhesions and increase circulation to sore and sensitive areas.
Percussive therapy extends deeper into the muscles and reaches deep into soft tissue, estimated to be about 60% deeper.
Using It Properly
It’s important to know how to use the machine to get the most out of a percussive massager. Using the massager incorrectly can lead to further injury or the development of new injuries.
Before Workouts
A pre-workout massage session can help warm up the body by increasing circulation and improving the range of motion of the muscles that will be engaged during the workout. Spend one to two minutes massaging each muscle group that will be worked out, plus 30 seconds on supporting muscle groups. For example, here is a pre-workout massage for a leg workout.
Sixty seconds on each quadricep.
Sixty seconds on each hamstring.
Thirty seconds on the lower back.
Thirty seconds on each calf.
Circulation increases in less than five minutes, and the muscles are ready for exercise. However, this does not replace proper warming-up like dynamic stretching and light cardio to increase heart rate.
After Workouts
After working out, a percussive massage can be part of the cool-down.
Post-workout percussive therapy can help return the body from a heightened state to a resting state.
Percussive therapy helps reduce inflammation, which helps reduce post-workout muscle soreness is thought to occur due to microscopic tears in muscle fibers and inflammation in the tissues.
Percussive therapy maintains increased circulation after a workout, providing oxygen and nutrients to tired muscles.
The massage helps relax the nervous system by reducing soreness and pain signals, similar to a TENS unit.
Sore Muscles
The muscles may still be sore a day or two after working out. This is called delayed-onset muscle soreness/DOMS.
A percussive massage can help but may not completely alleviate DOMS but it will provide temporary relief.
The massager’s speed and depth settings should be adjusted to where they don’t cause pain.
Sore muscles tend to remain sensitive, and it is recommended to use the lower settings.
Once a setting feels good, use the massager for one to two minutes on each sore area.
How Not to Use
Individuals are recommended to consult a doctor if not sure of percussive massage therapy and should avoid using a percussive massager on:
Musculoskeletal injuries – sprains and strains.
Bony areas.
Areas of severe or unexplained pain.
Sensitive areas.
Bruises or open wounds.
Individuals with arthritis, osteoporosis, fibromyalgia, or other musculoskeletal conditions.
Percussive massage devices are safe to use for muscle soreness and as a tool to improve fitness.
Individuals can safely use a percussive massager every day as long as they use proper techniques and don’t exceed the recommended usage time, usually provided with instructions on how long to use the device during a session. And some massagers have an automatic shut-off so the individual doesn’t exceed the recommended time.
Revitalize and Rebuild with Chiropractic
References
Cheatham, Scott W et al. “Mechanical Percussion Devices: A Survey of Practice Patterns Among Healthcare Professionals.” International journal of sports physical therapy vol. 16,3 766-777. 2 Jun. 2021, doi:10.26603/001c.23530
Dupuy, Olivier, et al. “An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis.” Frontiers in physiology vol. 9 403. 26 Apr. 2018, doi:10.3389/fphys.2018.00403
García-Sillero, Manuel et al. “Acute Effects of a Percussive Massage Treatment on Movement Velocity during Resistance Training.” International journal of environmental research and public health vol. 18,15 7726. 21 Jul. 2021, doi:10.3390/ijerph18157726
Hotfiel, Thilo, et al. “Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics.” “Delayed Onset Muscle Soreness – Teil I: Pathogenese und Diagnostik.” Sportverletzung Sportschaden : Organ der Gesellschaft fur Orthopadisch-Traumatologische Sportmedizin vol. 32,4 (2018): 243-250. doi:10.1055/a-0753-1884
Imtiyaz, Shagufta, et al. “To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS).” Journal of Clinical and diagnostic research: JCDR vol. 8,1 (2014): 133-6. doi:10.7860/JCDR/2014/7294.3971
Konrad, Andreas, et al. “The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance.” Journal of sports science & Medicine vol. 19,4 690-694. 19 Nov. 2020
Although salt is satisfying to the palate and necessary for survival, when the body craves salt, it can be a symptom of a health condition/s. The body needs sodium, but many foods contain more than the body needs. Most individuals’ sodium intake comes from packaged foods, pizza, burgers, and soups. The body craves salty foods for various reasons, often related to a sodium imbalance. To help curb cravings and limit consumption, incorporate seasoning blends, spices, and vegetables into a nutritional plan. Injury Medical Chiropractic and Functional Medicine Clinic can provide expert diet recommendations and health coaching to develop a personalized nutrition plan.
The body needs 500 milligrams (mg) of sodium daily for optimal functioning.
That’s less than one-fourth of a teaspoon (tsp).
But because most individuals take in around 3,400 mg every day, the American Heart Association recommends that adults reduce consumption to 1,500-2,300 mg of salt daily.
Individuals who crave salt often shouldn’t ignore this as cravings could signal a health condition.
It is recommended to seek a healthcare provider’s advice to evaluate nutrition and lifestyle.
Causes
Dehydration
Craving salt could mean the body needs hydration. A sodium deficiency triggers systems that generate cravings for sodium, and the body feels rewarded after consuming salty foods. Individuals that find themselves dehydrated often should consider following these tips to maintain healthy body hydration:
Carry a water bottle throughout the day, take frequent sips, and try to refill two or more times.
Add fruit or fresh herbs to the water for flavor.
Freeze water bottles to have ice-cold water readily available.
Ask for water alongside other beverages when dining out.
Electrolyte Imbalance
When electrolytes are out of balance, the body can crave salty foods.
Electrolytes are minerals in the body with an electric charge.
Electrolytes are in the blood, urine, and tissues, and levels can spike or plummet.
This occurs when the amount of water taken does not equal the amount lost because of excessive sweating, sickness, and/or frequent urination.
Electrolytes are important because:
They help balance the body’s water equilibrium and pH levels
Move nutrients and waste into and out of the cells
Ensure the nerves, muscles, and brain are at optimal function.
Stress
Eating behavior can quickly be disrupted when experiencing stressful situations.
A stressed body can feel better after eating the foods it is used to, especially for individuals that consume a lot of salty foods when things are normal, and there is no stress.
Boredom
Eating because of boredom is an emotional eating behavior similar to stress eating.
This response to negative emotions can happen to anyone.
Individuals are recommended to work through their negative thoughts with stress reduction strategies that include:
Mindful eating.
Exercise.
Meditation.
Spending time in green spaces like a garden, park, etc.
Individuals can make a no-salt seasoning mix using cumin, garlic powder, onion powder, paprika, and cayenne pepper.
Garlic
Instead of one teaspoon of iodized salt, one teaspoon of fresh garlic can eliminate up to 2,360 mg of sodium and offers an intense flavor.
Reduce Salt Consumption
The U.S. Food and Drug Administration says that reducing the amount of sodium can gradually lower cravings. Taking these steps can help:
Limit consumption of packaged foods, especially those with the word instant in the name. These often contain a significant amount of sodium.
If possible, prepare lunch to take to work or school.
Read nutrition labels to ensure the products contain at least less than 2,300 milligrams of sodium.
Stick to fresh, frozen vegetables with no seasoning added or no-salt canned vegetables.
Split meals when eating out or cut the meal in half and take the rest home to avoid the high amounts of sodium in restaurant food.
Use none or low-sodium salad dressings or place them on the side.
Learning About Food Substitutions
References
Bell, Victoria, et al. “One Health, Fermented Foods, and Gut Microbiota.” Foods (Basel, Switzerland) vol. 7,12 195. 3 Dec. 2018, doi:10.3390/foods7120195
Husebye, Eystein S et al. “Adrenal insufficiency.” Lancet (London, England) vol. 397,10274 (2021): 613-629. doi:10.1016/S0140-6736(21)00136-7
Morris, Michael J et al. “Salt craving: the psychobiology of pathogenic sodium intake.” Physiology & behavior vol. 94,5 (2008): 709-21. doi:10.1016/j.physbeh.2008.04.008
Orloff, Natalia C, and Julia M Hormes. “Pickles and ice cream! Food cravings in pregnancy: hypotheses, preliminary evidence, and directions for future research.” Frontiers in psychology vol. 5 1076. 23 Sep. 2014, doi:10.3389/fpsyg.2014.01076
Souza, Luciana Bronzi de et al. “Do Food Intake and Food Cravings Change during the Menstrual Cycle of Young Women?.” “A ingestão de alimentos e os desejos por comida mudam durante o ciclo menstrual das mulheres jovens?.” Revista brasileira de ginecologia e obstetricia : revista da Federacao Brasileira das Sociedades de Ginecologia e Obstetricia vol. 40,11 (2018): 686-692. doi:10.1055/s-0038-1675831
Dealing with pain in muscles can cause multiple risks, leading to disability and unhappy life. Environmental factors play a role in shaping a person’s health and wellness journey. Eating habits, sleeping patterns, and physical activity levels affect the muscles, tissues, joints, and vital organs, all essential for a healthy body. However, pathogens and environmental factors can cause chronic conditions, challenging the body’s functioning. Fortunately, various treatments can reduce musculoskeletal pain and help revitalize the body. This article will discuss traction therapy and spinal decompression and how they can help alleviate musculoskeletal pain. We utilize and incorporate valuable information about our patients to certified medical providers using non-surgical treatments like traction therapy and spinal decompression to relieve musculoskeletal pain. We encourage and refer patients to associated medical providers based on their findings while supporting that education is a remarkable and fantastic way to ask our providers the essential questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., comprises this information as an educational service. Disclaimer
What Is Traction Therapy?
Are you experiencing referred pain in different parts of your body that seem connected? Are your muscles feeling tight or strained? Or have you noticed that you’re hunching over more than usual? If you’re dealing with musculoskeletal pain related to these issues, consider incorporating non-surgical treatments like spinal decompression and traction therapy to alleviate the pain. Research studies have revealed that traction therapy is a commonly used conservative treatment for reducing musculoskeletal pain along the spine. This therapy also reduces pain and relieves pressure on the spinal disc and nerves while restoring joint function. Physical therapists, massage therapists, and chiropractors frequently use traction therapy by applying gentle force to stretch and elongate soft tissues while restoring spine mobility. Traction therapy is known to be effective in treating musculoskeletal disorders such as herniated discs, sciatica, and referred musculoskeletal pain.
How Does It Help Musculoskeletal Pain?
When environmental factors cause pain issues in the body, they can cause damage to the spine, leading to muscles, spinal discs, and nerves compensating for the pain. This can result in referred pain in various body parts. Pain specialists use traction therapy to reduce the effects of musculoskeletal pain. Research indicates that technological changes and living standards can cause musculoskeletal pain and weaken muscle groups. Combined with non-invasive techniques, traction therapy can improve the body’s kinetic function by correcting spinal subluxation, rehydrating, and restoring the spinal disc. It can also help treat chronic musculoskeletal conditions related to spinal subluxation caused by musculoskeletal pain.
Revitalize and Rebuild with Chiropractic Care-Video
Do you suffer from muscle or joint pain, especially in your back? You may have noticed limited mobility or stiffness in your muscles. If so, you may be experiencing musculoskeletal pain associated with your spine. Fortunately, non-surgical treatments, such as spinal decompression and traction therapies, are available, which can help alleviate pressure on your spine and rehydrate your discs. These therapies stretch your muscles gently, reducing referred pain and restoring mobility to the affected joints. The video above demonstrates how these treatments can revitalize your body, reduce pain, and accelerate the healing process naturally. Additionally, physical therapy and chiropractic care can be combined with these treatments to promote optimal health and wellness.
What Is Spinal Decompression?
Have you ever experienced pain in different parts of your body due to issues with your spine? Spinal decompression therapy can help. It can alleviate musculoskeletal disorders associated with the spine and restore your body to normal. Spinal decompression reduces pressure on the spinal disc by gently stretching the spine and increasing hydration, which can decrease stress on the trapped nerve root. Studies have shown that it is a non-surgical option for individuals suffering from musculoskeletal pain.
How Do These Two Therapies Work Together?
“The Ultimate Spinal Decompression,” written by Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., explains that spinal decompression and traction therapy both address musculoskeletal pain related to the spine but in different ways. Traction therapy reduces pressure on the outer part of the spinal disc, while spinal decompression creates negative pressure inside the disc to hydrate it. Both treatments work together to restore blood flow and nutrients to the affected area and promote natural healing. These safe and non-invasive therapies have been reported to reduce pain after just a few sessions.
Conclusion
Regarding musculoskeletal pain, non-surgical treatments like traction therapy and spinal decompression allow the body to naturally heal itself by reducing pain through gentle stretching and remobilizing the joints. These non-invasive treatments help realign the body out of subluxation. Pain specialists can combine traction therapy and spinal decompression with associated therapies to help the individual be more mindful of their bodies while getting them back to their daily routine without worrying about constant pain.
References
Choi, Jioun, et al. “Influences of Spinal Decompression Therapy and General Traction Therapy on the Pain, Disability, and Straight Leg Raising of Patients with Intervertebral Disc Herniation.” Journal of Physical Therapy Science, Feb. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4339166/.
Kaplan, Eric, and Perry Bard. The Ultimate Spinal Decompression. JETLAUNCH, 2023.
Oh, Hyunju, et al. “The Impact of Manual Spinal Traction Therapy on the Pain and Oswestry Disability Index of Patients with Chronic Back Pain.” Journal of Physical Therapy Science, Dec. 2018, ncbi.nlm.nih.gov/pmc/articles/PMC6279706/.
Öten, Erol, et al. “Traction Therapy in Lumbar Disc Hernias: A Finite Element Analysis Study.” Joint Diseases and Related Surgery, 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9057540/.
Back pain is a common issue experienced by people all over the world. The human body’s main structure is the back, divided into three sections: cervical, thoracic, and lumbar. These sections help in body movement, including twisting and turning, moving the extremities, and have a relationship with the gut and central nervous system. The surrounding muscles in the back also provide support and protect the spine. However, normal activities like bending down to pick up a heavy object, sitting down for an extended period, or falling can cause changes that lead to back pain, misalignment, and risk profiles in the upper and lower extremities. Today’s article focuses on the causes of back pain and the treatments available to relieve its effects. We utilize and incorporate valuable information about our patients to certified medical providers using non-surgical treatments to reduce the impact of back pain. We encourage and refer patients to associated medical providers based on their findings while supporting that education is a remarkable and fantastic way to ask our providers the essential questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., comprises this information as an educational service. Disclaimer
An Overview Of Back Pain
Do you have pain in your upper, middle, or lower back? Do you experience aches and pains in the morning? Did lifting something heavy cause you pain? These symptoms could be signs of back pain, a common and costly reason for emergency room visits. Research studies reveal that back pain can have various causes and affect the entire body, either mechanically or non-specifically. The three sections of the back – cervical, thoracic, and lumbar – can all be impacted, causing referred pain in different parts of the body. For instance, cervical (upper) back pain can cause stiffness in the neck, while thoracic (middle) back pain can lead to shoulder and posture issues. Lumbar (low) back pain, the most common type, can cause hip and sciatic problems. Additional research studies reveal that back pain is a complex issue that can severely affect body function, and environmental factors can also influence it.
Causes Of Back Pain
Various factors can be the cause of back pain, thus resulting in spine misalignment. In their book, “The Ultimate Spinal Decompression,” Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., explain that the back muscles play a significant role in protecting the spine. Environmental factors can also impact the spine, leading to potential back pain. The book further notes that wear and tear and disc protrusion on the spine can result in disc herniation and degeneration, also associated with back pain. Some common causes of back pain include:
Visceral-somatic/Somato-visceral pain (Affected organ or muscle causes referred pain to different body parts)
Pregnancy
Further research indicates that various environmental factors, such as physical activity, lifestyle, stress, and work conditions, are associated with back pain and can overlap as risk factors. If left untreated, these environmental factors can lead to chronic conditions and significantly impact a person’s quality of life.
Chiropractic Secrets Exposed- Video
Have you been feeling numbness or tingling in your arms or legs? Do you experience back muscle pain when you stretch? Or do you feel pain in your low back or other parts of your body? These issues are often associated with back pain and, if left untreated, can lead to disability and loss of function. Fortunately, there are many ways to reduce back pain and its associated symptoms and promote natural healing. The video above explains how non-surgical treatments like chiropractic care can help alleviate back pain through manual manipulation. This treatment can realign the spine, stretch out tight muscles, and restore the body’s range of motion.
Treatments For Back Pain
If you are experiencing back pain, various treatments can help ease your symptoms and improve your mobility. You have two options for treating back pain: surgical and non-surgical. Surgical treatment may be necessary if you are experiencing nerve compression or have sustained an injury that requires spinal fusion. Non-surgical treatments can help relieve pressure on your spine, reduce back pain, and even alleviate pain in other areas of your body. Some non-surgical treatments for back pain include:
Physical therapy
Exercise
Chiropractic care
Acupuncture
Spinal Decompression
According to research, non-surgical treatments can alleviate pressure on spinal discs, loosen tight muscles, improve joint mobility, and promote natural healing. Many people supplement these treatments with healthy lifestyle choices, making small adjustments to their routine and paying closer attention to their physical well-being.
Conclusion
Since back pain is a widespread problem affecting people globally, it can be caused by various environmental factors that impact the cervical, thoracic, and lumbar back sections, leading to overlapping risk profiles and affecting different body parts. Tight and strained muscles and a compressed spine are common symptoms of this issue. However, treatments available can effectively reduce pain, stretch tight muscles, and relieve pressure off the spinal disc. By incorporating these treatments, individuals can alleviate back pain and allow their bodies to heal naturally.
References
Allegri, Massimo, et al. “Mechanisms of Low Back Pain: A Guide for Diagnosis and Therapy.” F1000Research, 28 June 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4926733/.
Casiano, Vincent E, et al. “Back Pain.” In: StatPearls [Internet]. Treasure Island (FL), 20 Feb. 2023, www.ncbi.nlm.nih.gov/books/NBK538173/.
Choi, Jioun, et al. “Influences of Spinal Decompression Therapy and General Traction Therapy on the Pain, Disability, and Straight Leg Raising of Patients with Intervertebral Disc Herniation.” Journal of Physical Therapy Science, Feb. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4339166/.
Kaplan, Eric, and Perry Bard. The Ultimate Spinal Decompression. JETLAUNCH, 2023.
See, Qin Yong, et al. “Acute Low Back Pain: Diagnosis and Management.” Singapore Medical Journal, June 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8801838/.
The hips play a crucial role in maintaining stability and mobility in the body. However, incorrect actions can lead to misalignment and pain in the hip muscles, causing discomfort and affecting other muscles and joints. This article focuses on the hip flexor muscles and how assessing them with MET therapy can reduce pain and restore hip mobility. We utilize and incorporate valuable information about our patients to certified medical providers using MET therapy to relieve chronic muscle pain associated with the hip flexor muscles. We encourage and refer patients to associated medical providers based on their findings while supporting that education is a remarkable and fantastic way to ask our providers the essential questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., comprises this information as an educational service. Disclaimer
What Are The Hip Flexor Muscles?
Do you have any pain in your hips? Does shifting your weight from one side to the other help relieve the pain? Do you feel pain shooting down from your hips to your legs? These symptoms may be due to pain in your hip flexor muscles. Research studies reveal that these muscles support other muscle groups like the trunk and legs, allowing for proper muscle activity when lifting your legs straight during functional tests for the hips and pelvis. The hip flexors in your hips consist of six muscles that aid in stability and mobility:
Psoas Major
Iliacus
Rectus Femoris
Sartorius
Adductor Longus
Tensor Fasciae Latae
Additional studies have revealed that the hip flexor muscles are crucial in supporting the lower back and maintaining stability. These six muscles aid in hip movements such as deep flexion, adduction, and external rotation, among other functions. The relationship between the hip flexors and the lumbar spine is particularly strong. However, if these muscles become tight, it can negatively affect performance and lead to other issues.
Hip Pain Associated With The Musculoskeletal System
Hip pain can be caused by tight hip flexor muscles, which can be affected by various factors such as health issues, injuries, or environmental factors. Research studies have shown that lower extremity injuries can reduce performance and cause pain-like symptoms associated with the musculoskeletal system. Tight hip flexors can be caused by prolonged sitting, incorrect lifting, or repetitive actions, leading to stretched or shortened muscles and the development of nodules. This can contribute to musculoskeletal disorders and uneven hips. Various treatments are available to realign the body and strengthen the hip flexor muscles.
Non-Surgical Solution: Chiropractic Care- Video
Do you struggle with instability while walking or find yourself leaning more on one leg than the other? Perhaps you experience constant hip pain. Misalignment in the hips caused by environmental factors can lead to instability and pain-like symptoms associated with tight hip flexor muscles. These issues can cause musculoskeletal disorders that overlap and result in spinal subluxation. Research studies mentioned that it could be difficult to diagnose hip pain because it often presents as referred pain from the lumbar spine or knee joint. This means uneven or tight hips could cause low back or knee pain. Treatments are available to reduce hip pain and gently stretch flexor muscles. The video above demonstrates how chiropractic care can offer non-surgical solutions to realign the body and relieve stress in the surrounding muscles.
Assessing The Hip Flexors With MET Therapy
If you are experiencing stiffness or pain in your hips due to tight hip flexors, you can improve your mobility and prevent future issues in several ways. Studies have revealed that physical therapy involving RICE (rest, ice, compression, and elevation) can help restore muscle strength and range of motion. Soft tissue treatment combined with physical therapy can also be effective in restoring hip mobility. In their book “Clinical Application of Neuromuscular Techniques,” Dr. Judith Walker DeLany, L.M.T., and Dr. Leon Chaitow, N.D., D.O. explain that Muscle Energy Techniques (MET) can gently stretch the hip flexor muscles and restore mobility and range of motion in the hip joint. MET therapy can lengthen tight hip flexor muscles, reduce referred pain, and improve the hip’s function.
Conclusion
When the hips and the muscles around them start to cause pain that spreads to the rest of the body, it can lead to uncomfortable symptoms that cause people to shift their weight to compensate for the pain. This can happen because of environmental factors like sitting for too long or overstretching the muscles, which makes the hip flexors tight and can lead to pain in the hips and lower back. However, physical therapy combined with muscle energy techniques (MET) can help relieve the pain and realign the hips with the body. These treatments let the body naturally heal the affected muscles so that people can be pain-free.
References
Ahuja, Vanita, et al. “Chronic Hip Pain in Adults: Current Knowledge and Future Prospective.” Journal of Anaesthesiology, Clinical Pharmacology, 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC8022067/.
Chaitow, Leon, and Judith Walker DeLany. Clinical Applications of Neuromuscular Techniques. Churchill Livingstone, 2003.
Konrad, Andreas, et al. “The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis.” International Journal of Environmental Research and Public Health, 17 Feb. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC7922112/.
Mills, Matthew, et al. “Effect of Restricted Hip Flexor Muscle Length on Hip Extensor Muscle Activity and Lower Extremity Biomechanics in College-Aged Female Soccer Players.” International Journal of Sports Physical Therapy, Dec. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4675195/.
Tyler, Timothy F, et al. “Rehabilitation of Soft Tissue Injuries of the Hip and Pelvis.” International Journal of Sports Physical Therapy, Nov. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4223288/.
Yamane, Masahiro, et al. “Understanding the Muscle Activity Pattern of the Hip Flexors during Straight Leg Raising in Healthy Subjects.” Progress in Rehabilitation Medicine, 16 Feb. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC7365227.
The thigh muscles provide mobility and stability to the hips and upper body. They allow for leg extension and flexion while also stabilizing the pelvis. The adductors and hamstrings are two muscle groups that work together to enable running, jumping, squatting, and sprinting. However, overuse of these muscles can lead to musculoskeletal pain, which can cause discomfort and misalignment in the body. This article will focus on the hamstring and adductor muscles, the impact of muscle pain and strain on these muscles, and how MET therapy can help. We utilize and incorporate valuable information about our patients to certified medical providers using MET therapy to relieve chronic muscle pain associated with the hamstrings and the adductor muscles. We encourage and refer patients to associated medical providers based on their findings while supporting that education is a remarkable and fantastic way to ask our providers the essential questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., comprises this information as an educational service. Disclaimer
Hamstrings & Adductor Muscles
Do you feel pain in your upper thigh? Does walking or running cause you problems? Are you experiencing pain in your knees when you stretch your legs? These issues may be related to the hamstrings and adductor muscles in your thighs. These muscles provide stability and mobility to your thighs and lower extremities. Studies reveal that the hamstring muscles are a group of three individual muscles that play a crucial role in daily activities. Their main functions include:
Hip extension and knee flexion.
Allowing you to perform a variety of movements, such as standing and sprinting.
Jumping.
The hamstrings and adductors play important roles in a person’s gait cycle and in controlling pelvic posture. The hamstrings help extend the hip and flex the knee, while the adductor muscles stabilize the hips and pelvis. Research studies show that the adductor muscles come from the pelvis and stop at the femur in the legs. They are crucial for stabilizing the pelvis and maintaining balance in the lower limbs during walking. However, these muscles are prone to injuries despite their significant roles in lower extremity function.
Muscle Pain & Strain On The Hamstring-Adductors
Injuries to the hamstrings and adductor muscles can result from several factors. Overstretching the adductor muscles may lead to high hamstring pain, while athletes may experience limping if they pop their hamstrings. Studies reveal that eccentric actions on these muscles can cause extreme joint positions, making the muscle fibers vulnerable to strain-related injuries. Repetitive movements can develop small nodules known as trigger points that cause radiating pain to the hamstrings and adductor muscles. Additional studies reveal that a lack of mechanical advantage can make these muscles susceptible to strain. Fortunately, various treatments are available to alleviate muscle pain and strain in the hamstrings and adductors.
Why Choose Chiropractic?- Video
Do you have muscle pain in your hamstrings or adductor muscles? Does it cause you to limp or feel tightness in your hamstrings? These issues are related to muscle pain affecting these muscles, which work together to provide stability and mobility to the lower extremities. Environmental factors or repetitive actions can lead to overlapping risk factors, causing misalignment and dysfunction in the body. This can lead to muscle disability and difficulty walking. Fortunately, chiropractic care and soft tissue treatments like MET therapy can help reduce pain and re-mobilize the joint back to functionality. The video above explains how chiropractic care uses manual manipulation to reduce spine subluxation while stretching and strengthening the muscles surrounding the joints.
MET Therapy Assessing The Hamstrings & Adductors
If you’re experiencing muscle pain and strain in your hamstrings and adductor muscles, treatments available can help. According to a book by Leon Chaitow and Judith Walker DeLany, called “Clinical Application of Neuromuscular Techniques,” pain specialists use muscle energy techniques (MET) can be used to stretch the affected muscles and reduce pain in that area. Using MET, pain specialists can also help restore mobility and flexibility to your thigh and lower body extremities. This treatment can be very helpful in relieving pain and restoring stability to your body.
Conclusion
The hamstrings and adductor muscles work together to provide stability and mobility to the thighs and lower extremities. While they have similar and different functions, both are crucial for standing, running, and walking. However, injuries can occur when these muscles are overstretched or damaged due to repetitive actions, resulting in misalignment in the body. Fortunately, soft tissue treatments such as MET therapy or chiropractic care can help realign the body, stretch out the muscle tissues, and restore mobility and stability to these muscles. This can help individuals walk without experiencing any pain.
References
Afonso, José, et al. “The Hamstrings: Anatomic and Physiologic Variations and Their Potential Relationships with Injury Risk.” Frontiers in Physiology, 7 July 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8294189/.
Chaitow, Leon, and Judith Walker DeLany. Clinical Applications of Neuromuscular Techniques. Churchill Livingstone, 2003.
Jeno, Susan H, and Gary S Schindler. “Anatomy, Bony Pelvis and Lower Limb: Thigh Adductor Magnus Muscle.” In: StatPearls [Internet]. Treasure Island (FL), 1 Aug. 2022, www.ncbi.nlm.nih.gov/books/NBK534842/.
Rodgers, Cooper D, and Avais Raja. “Anatomy, Bony Pelvis and Lower Limb, Hamstring Muscle.” In: StatPearls [Internet]. Treasure Island (FL), 29 Jan. 2022, www.ncbi.nlm.nih.gov/books/NBK546688/.
Tyler, Timothy F, et al. “Groin Injuries in Sports Medicine.” Sports Health, May 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC3445110/.
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