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.
Learn about gua-sha combined with chiropractic care and how it can improve your well-being through ancient healing techniques.
Introduction
When it comes to many individuals dealing with musculoskeletal pain, it can be due to many environmental factors that can affect the body. Excessive movement can affect different body areas, from overly stressful days to injuries. Some of the more common musculoskeletal issues are neck, shoulder, and back pain. These muscle issues can cause referred pain to the upper and lower extremities while causing the affected muscles to become tight and stiff. When individuals are experiencing musculoskeletal pain, many can incorporate non-surgical treatments to not only relax the body but also reduce the overlapping symptoms of musculoskeletal pain affecting the muscles. One of the most underutilized and effective tools that can help relax the affected muscles is Gua Sha therapy.
What is Gua-Sha?
Gua Sha is a traditional healing technique incorporating a smooth-edged tool made from either jade, rose quartz, or metal to scrape the skin gently. This technique has been used regularly in China and Southeast Asia and has therapeutic properties to restore the body’s chi or energy. “Gua Sha” means scraping stagnant blood to increase circulation beneath the skin. Thus enhancing the immune surveillance function of the affected muscle. (Chu et al., 2021) GuaSha therapy can be a powerful therapeutic tool for reducing inflammation in soft tissues, improving mobility within the extremities, and relieving muscle pain.
How Gua-Sha Helps With Musculoskeletal Pain
Now, when it comes to individuals dealing with musculoskeletal pain, it is often associated with overuse, repetitive movements, injuries, poor posture, or chronic conditions. When these environmental factors start to cause musculoskeletal pain, it can affect different body areas, especially the neck, shoulders, and back. These common areas of musculoskeletal pain can cause localized or referred pain that causes the muscles, fascia, and ligaments to be pain generators due to overuse, leading to myofascial pain and muscle trigger points. (Knezevic et al., 2021) Gua Sha therapy can address these root musculoskeletal causes by:
Breaking up fascia adhesions and scar tissue within the soft tissues
Gua Sha can reduce inflammation in the affected area by improving muscle microcirculation.
Help stimulate the parasympathetic nervous system, providing pain relief
Releasing muscle tension and myofascial trigger points in the upper and lower extremities
Helps to enhance lymphatic drainage, thus reducing swelling and stagnation
In short, Gua Sha can help remove du meridian obstructions, replenish the body’s energy, remove blood stasis, and promote blood circulation for natural healing. (Wang et al., 2020)
Discovering the Benefits of Chiropractic Care- Video
Gua-Sha & Chiropractic Care: A Powerful Combination
When individuals are experiencing musculoskeletal issues within their upper and lower extremities correlated with environmental factors, many will often seek non-surgical treatment for their pain. Some non-surgical treatments, like chiropractic care, can benefit the musculoskeletal system. Chiropractic care emphasizes diagnosing and managing musculoskeletal disorders that use mechanical and manual spinal manipulation. (Trager et al., 2024) Combined with Gua Sha, it can be more effective in promoting healing properties since chiropractic care helps restore joint mobility and realign the spine. Gua-Sha helps break down or scrape the surrounding tissues. For chiropractors, incorporating the Graston technique (another form of Gua Sha) utilizes specialized instruments to modify the affected body area structure and composition of soft tissue. This then enhances fascia mobility while addressing tissue adhesions. (Deshmukh & Phansopkar, 2023)
The Benefits of Chiropractic Care & Gua-Sha
Chiropractic adjustments assist people in maintaining healthy musculoskeletal alignment, significantly reducing discomfort in the muscles, joints, bones, and connective tissues. (Chu et al., 2023) The following are some advantages of using gua sha either by itself or in conjunction with chiropractic care:
Relief from shoulder, back, and neck discomfort
Increase the flexibility and range of motion of your muscles.
Reduced inflammation in the afflicted muscle
Speeds up the body’s recuperation process
As part of an individual’s personalized treatment strategy, Gua-Sha and chiropractic adjustments may assist in addressing the underlying problems that impact the whole kinetic body chain. Gua Sha may be used either before to or after a chiropractic adjustment to help restore tissue flow and function, lessen guarding, promote mobility, and boost the procedure’s efficacy. This, in turn, supports both functional musculoskeletal mobility and long-term repair.
Common Gua-Sha Uses In Musculoskeletal Care
A mild, non-invasive treatment that can be tailored to each person’s tolerance and healing requirements, gua sha therapy is useful for several ailments. This comprises:
Persistent lower back or neck discomfort
Syndrome of Myofascial Pain
Carpal tunnel syndrome
Tendonitis (e.g., Achilles, tennis elbow)
Fascia plantar
Scarring or stiffness after surgery
The malfunctioning of the TMJ and tension headaches
Although Gua Sha treatment has several positive benefits for the musculoskeletal system, not everyone who has particular vascular or skin issues or who bleeds readily should use it. People must speak with their affiliated healthcare professionals to explore a suitable, individualized treatment plan for certain illnesses.
Conclusion
People seeking a natural, non-pharmacological remedy for environmental-induced musculoskeletal discomfort may use Gua Sha in their personalized chiropractic therapy regimen. By promoting soft tissue health and ensuring adequate spinal alignment, this combination may lessen the likelihood that musculoskeletal issues will recur. People who begin to consider their health and well-being will have a whole team to support them on their path to wellness and help them become pain-free with chiropractic adjustments and Gua Sha treatment.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of assessing individuals dealing with musculoskeletal pain by incorporating Gua-Sha and chiropractic care. When asking important questions to our associated medical providers, we advise patients to utilize Gua-Sha combined with chiropractic care to reduce musculoskeletal pain and restore soft tissue mobility in the extremities. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer.
References
Chu, E. C., Lin, A. F. C., & Chu, V. (2023). The Inclusion of Chiropractic Care in the Healthy China Initiative 2030. Cureus, 15(8), e43068. doi.org/10.7759/cureus.43068
Chu, E. C. P., Wong, A. Y. L., Sim, P., & Kruger, F. (2021). Exploring scraping therapy: Contemporary views on an ancient healing – A review. J Family Med Prim Care, 10(8), 2757-2762. doi.org/10.4103/jfmpc.jfmpc_360_21
Deshmukh, N. S., Jr., & Phansopkar, P. (2023). Effect of the Graston Technique and Cupping Therapy on Pain and Functions in Individuals With Medial Tibial Stress Syndrome: A Randomized Clinical Trial. Cureus, 15(11), e48246. doi.org/10.7759/cureus.48246
Knezevic, N. N., Candido, K. D., Vlaeyen, J. W. S., Van Zundert, J., & Cohen, S. P. (2021). Low back pain. The Lancet, 398(10294), 78-92. doi.org/10.1016/s0140-6736(21)00733-9
Trager, R. J., Bejarano, G., Perfecto, R. T., Blackwood, E. R., & Goertz, C. M. (2024). Chiropractic and Spinal Manipulation: A Review of Research Trends, Evidence Gaps, and Guideline Recommendations. J Clin Med, 13(19). doi.org/10.3390/jcm13195668
Wang, Y. W., Xi, Z. W., Pu, B., Chen, G. Y., Ma, Y. F., Liu, D. L., & Xu, X. (2020). Gua sha therapy for chronic low back pain: A protocol for systematic review. Medicine (Baltimore), 99(40), e20606. doi.org/10.1097/MD.0000000000020606
Explore the clinical approach to reproductive health, focusing on evidence-based practices to enhance well-being.
Reproductive Health
In terms of reproductive health, many women may see physical changes when their menstrual cycles increase or decrease, which might have an impact on their bodies. Menstrual changes may continue anywhere from one to three years, but each woman’s menopausal symptoms will be unique.
The following are a few signs of hormonal alterations related to reproductive health:
Sleeplessness
Variations in weight
Weariness Muscle and joint pain
At the same time, a woman’s body is exhibiting pain-like sensations as a result of hormonal changes related to her reproductive health. The body, hormones, and spinal structure all change with age. Low back pain may result from overlapping risk profiles for the musculoskeletal system and reproductive health caused by a variety of environmental variables that impact the body. Numerous variables, such as different menstrual cycles and greater pain sensitivity, are blamed for the low back discomfort that many people, particularly women, experience. (Chen and others, 2024)
Hormone Replacement Therapy
Hormone replacement Therapy or HRT is a treatment that can be used to treat some of the symptoms of hormonal changes associated with reproductive health by replacing hormones that are at a lower level. For females, low estrogen and progesterone levels can affect neuroprotective receptors in the brain, causing symptoms of inflammation and stress to impact the body. (Hwang et al., 2020) For males, low testosterone levels can cause skeletal muscle mass and strength reduction, decreased bone mineral density, and sexual dysfunction. (Barone et al., 2022) So, for males and females, taking HRT can help replenish the lost hormones in their bodies and reduce the overlapping pain symptoms.
Andropause & Menopause
When a woman between the ages of mid-40s and mid-50s deals with changes in their menstrual cycle, it is known as menopause. When a woman goes through menopause, it is a transition period where the woman’s ovaries stop releasing eggs, and their hormone levels of estrogen and progesterone decrease, thus ceasing a woman’s menstruation cycle. Within that time frame during menopause, most women will experience weight gain and have an increase of peripheral fat stored in the hips, glutes, and around the abdominals. (Ko & Kim, 2020) This extra weight around the abdominals and hips can lead to the development of musculoskeletal issues like back pain.
While males have the capability of reproduction throughout their lives after puberty, when they begin to age, they produce low testosterone levels and fewer sperm. Additionally, a majority of men can experience low levels of testosterone hormones as they start to notice a decreased libido, body hair loss, loss of muscle mass, and breast enlargement. This is known as andropause, where, like menopause in women, the testosterone hormone levels are lowered. Luckily, low testosterone levels can be tested, allowing males to be treated with testosterone replacement therapy. Testosterone replacement therapy can provide beneficial results by replenishing testosterone levels associated with reducing symptoms of decreased libido, improving skeletal muscle function, and restoring bone mineral density. (Barbonetti et al., 2020)
Testosterone Deficiency In Men- Video
Surgical & Non-Surgical Interventions
Many middle-aged adults would discuss with their partners about not wanting to have children or are finished having children. When it comes to interventions such as this, many choose surgical or non-surgical procedures. Females can have a surgical procedure known as tubal ligation. This procedure has the fallopian tubes either cut, tied, or removed to prevent pregnancy while still having their menstrual cycle until menopause, so there is no impact on the hormones. For males, they can go through a surgical procedure known as a vasectomy so that the vas deferens are cut and sealed. Both methods are 99% effective in preventing pregnancy. These outpatient procedures have different state laws and safeguards regarding sterilization surgery.
However, not many people will go on the surgical route to prevent surgery and will go on the non-surgical route. Many people will utilize birth control methods like birth control medication, condoms, and natural cycle planning. For women, many will incorporate hormonal birth control medication as part of their routine in preventing pregnancy. Some of the added benefits for women who are taking contraceptives include: (Allen et al., 2013)
Restoring menstrual regularity
Improving vasomotor symptoms
Preventing bone mineral density decline
Sex Changes In Middle Adulthood
Many people are sexually active via communication and strong connections with their partners, making them an integral part of people’s life at any age. Intimacy allows many healthy couples to express their needs and desires more easily. Adults also experience sexual changes associated with their reproductive health as they age. Many women have pelvic discomfort as a result of decreased lubrication brought on by the vagina’s normal constriction, shortening, and thinning of its walls.
As men age, their erection functionality also changes, particularly if they have health and wellness-related comorbidities. The inability to get an erection, often known as erectile dysfunction or ED, is one of the most prevalent changes in older guys. (Sooriyamoorthy & Leslie, 2025) When risk profiles from environmental variables intersect, ED may develop as a symptom. Fortunately, ED may be treated by altering one’s lifestyle and taking care of interpersonal or psychological problems. (Lowy & Ramanathan, 2022) Men may find it challenging to talk to their physicians about it, but it is crucial for their health and welfare.
Final Thoughts
In general, many people who suffer from pain and musculoskeletal problems might benefit from a personalized treatment plan for their sexual and reproductive health. In the long run, small changes to a routine can pay off, and gradually introducing a new routine—such as eating more vegetables and lean meats, exercising for half an hour, or getting a wellness checkup—can help manage pain-like symptoms brought on by environmental factors and support an individual’s health journey.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of assessing individuals dealing with reproductive and sexual health associated with body pain. When asking important questions to our associated medical providers, we advise patients to implement various approaches to their reproductive and sexual health associated with their pain. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.
References
Allen, R. H., Cwiak, C. A., & Kaunitz, A. M. (2013). Contraception in women over 40 years of age. CMAJ, 185(7), 565-573. doi.org/10.1503/cmaj.121280
Barbonetti, A., D’Andrea, S., & Francavilla, S. (2020). Testosterone replacement therapy. Andrology, 8(6), 1551-1566. doi.org/10.1111/andr.12774
Barone, B., Napolitano, L., Abate, M., Cirillo, L., Reccia, P., Passaro, F., Turco, C., Morra, S., Mastrangelo, F., Scarpato, A., Amicuzi, U., Morgera, V., Romano, L., Calace, F. P., Pandolfo, S. D., De Luca, L., Aveta, A., Sicignano, E., Trivellato, M.,…Crocetto, F. (2022). The Role of Testosterone in the Elderly: What Do We Know? Int J Mol Sci, 23(7). doi.org/10.3390/ijms23073535
Chen, D., Zhou, J., Lin, C., Li, J., Zhu, Z., Rao, X., Wang, J., Li, J., Chen, H., Wang, F., Li, X., Gao, M., Zhou, Z., Xi, Y., & Li, S. (2024). A causal examination of the correlation between hormonal and reproductive factors and low back pain. Front Endocrinol (Lausanne), 15, 1326761. doi.org/10.3389/fendo.2024.1326761
Hwang, W. J., Lee, T. Y., Kim, N. S., & Kwon, J. S. (2020). The Role of Estrogen Receptors and Their Signaling across Psychiatric Disorders. Int J Mol Sci, 22(1). doi.org/10.3390/ijms22010373
Ko, S. H., & Kim, H. S. (2020). Menopause-Associated Lipid Metabolic Disorders and Foods Beneficial for Postmenopausal Women. Nutrients, 12(1). doi.org/10.3390/nu12010202
Lowy, M., & Ramanathan, V. (2022). Erectile dysfunction: causes, assessment and management options. Aust Prescr, 45(5), 159-161. doi.org/10.18773/austprescr.2022.051
Enzymes’ function is to help trigger bodily processes ranging from digestion to blood clotting to growth. What is the best way to support enzyme production?
Enzymes
Enzymes are proteins that act as biological catalysts. They cause and speed up crucial chemical reactions and help the body complete necessary chemical reactions. They are vital for many biological processes, including digestion, metabolism, and molecule building and breaking down. This includes breaking down food, facilitating growth, and forming blood clots. Too little of a certain type can lead to serious health implications like a fatal buildup of toxins. Individuals missing a certain kind of enzyme or having too little of it can develop serious health conditions.
Function
They help speed up chemical reactions in the body (National Human Genome Research Institute, 2025). They facilitate chemical reactions in everything from digesting food to muscle growth. Enzymes facilitate this by binding to a cell, creating the reactions needed. With enzyme binding, chemical reactions can occur without destroying the cell. (Nemours KidsHealth, 2023) Each cell in the body has thousands of enzymes to help facilitate all the complex reactions to maintain health. (National Human Genome Research Institute, 2025)
Factors Affecting Production
In healthy individuals, the body produces the enzymes it needs. However, metabolic disorders can occur if the body does not produce enough of a certain type. (Kennedy Krieger Institute, 2025) These disorders can be serious and are usually caused by a genetic malfunction that impacts production.
Types
There are thousands of different types. Digestive enzymes, for example, aid in the breakdown of food and convert it into energy. Common enzymes that are critical for health include (Nemours KidsHealth, 2023)
Amylase
Digestive helps break down starches.
Aspartate aminotransaminase (AST) and Alanine Aminotransaminase (ALT)
Help the liver convert sugar into energy.
Creatine Kinase (CK)
Helps muscles create energy.
DNA Polymerase
Facilitates growth by allowing DNA to duplicate.
Glucose-6-Phosphate Dehydrogenase
Keeps red blood cells healthy by preventing damage to the cell.
Lipase
A digestive enzyme that helps break down fats and oils.
Protease
Digestive helps break down proteins.
Thrombin
Causes blood to clot.
Deficiencies
If the body doesn’t make enough of a certain enzyme, it cannot undergo the bodily processes that the enzyme helps facilitate. This can lead to a variety of symptoms. Some are minor, like not being able to eat lactose. Others are serious, like developmental delays caused by the build-up of toxins. (Kennedy Krieger Institute, 2025) Usually, these deficiencies are caused by genetics.
Types
There are various deficiencies. Some are very rare, while others can lead to conditions such as: (Nemours KidsHealth, 2023)
Lactose Intolerance
This is caused by not having enough of the enzyme that breaks down lactose, a sugar found in milk, leading to gas and bloating.
Tay-Sachs Disease
An often fatal disease caused by a missing hexosaminidase, which is responsible for breaking down fats
Gilbert’s Syndrome
This is caused by a missing enzyme that removes waste product (bilirubin) from the blood, leading to bilirubin buildup and
Jaundice or yellowing of the skin and whites of the eyes
Galactosemia
This leads to slow growth and trouble gaining weight, which is caused by the missing galactose-1-phosphate uridylyltransferase (GALT), which helps break down a sugar called galactose.
Phenylketonuria (PKU)
This is caused by having too little phenylalanine hydroxylase, which breaks down a protein called phenylalanine, causing brain damage.
Morquio Syndrome
This is caused by having too few enzymes that break down glycosaminoglycans, a type of sugar molecule.
This leads to bone and growth abnormalities.
Wilson’s Disease
A liver disease is caused by a missing protein that helps break down copper in the body.
Enzyme Production Support
Eat a healthy, well-balanced diet of fruits and vegetables to support enzyme production. Avoid processed foods, especially those that are very fatty (Johns Hopkins Medicine, 2025). The body produces all the necessary enzymes unless the individual has a genetic condition. Supplements aren’t usually required, but they can help with lactose intolerance or digestion in cystic fibrosis patients. (Nemours KidsHealth, 2023)
One supplement type, pancreatic enzyme replacement therapy (PERT), is available. PERT is an FDA-regulated prescription medication prescribed to patients with serious illnesses such as cystic fibrosis. (U.S. Food and Drug Administration, 2019)
Injury Medical Chiropractic & Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
For individuals experiencing musculoskeletal pain symptoms like lower back pain and shoulder pain, can incorporating cupping therapy help bring relief and manage pain?
Cupping Therapy
This ancient treatment is gaining public acceptance, and awareness has heightened, with various individuals and athletes being seen with round marks on their shoulders and backs. It is a pain treatment that, like acupuncture, comes from traditional Chinese medicine, or TCM. The therapy involves placing glass, silicone, or bamboo cups on the skin to create suction. The treatment is an alternative medicine technique used to relieve musculoskeletal pain. The suction is believed to promote healing (Cleveland Clinic, 2023)
Increasing Blood Circulation
The suction draws blood to the area, which can help reduce inflammation and promote healing.
Releasing Muscle Tension
The suction can stretch and pull on muscles, which can help relieve pain and tightness.
Breaking Up Adhesions
The suction can help break up scar tissue and adhesions that can cause pain and restricted movement.
Detoxifying the Body
Some practitioners believe that cupping can help remove toxins from the body.
It is typically performed by a trained practitioner who places the cups on the skin and leaves them in place for several minutes. The cups can be placed on various body areas, including the back, neck, shoulders, and legs. (Cleveland Clinic, 2023)
Benefits
Pain relief, especially for muscle and joint pain
Reduced inflammation
Improved circulation
Increased range of motion
Detoxification
Procedure
The medical practice involves creating skin suction using glass, ceramic, or plastic cups. How it’s done:
Preparation
The practitioner cleans the area where the cups will be placed.
They may apply oil or massage cream to the skin for easier movement of the cups.
Techniques
Dry
The practitioner heats the inside of the cup with a flame or pump, creating a vacuum.
The cup is then placed on the skin, which adheres due to the negative pressure.
The cup remains on the skin for several minutes, allowing the suction to draw blood and tissue into the cup.
Wet
Like the dry technique, the practitioner makes small incisions in the skin before applying the cup.
This allows blood to flow into the cup, creating a more intense suction.
Aftercare
The cups are removed, and the practitioner may apply pressure to the area to stop bleeding.
The patient is advised to avoid strenuous activity and hot showers for a few hours after the treatment.
The benefits of therapy include opening pores, stimulating blood flow, filtration, and balancing energy flow through the body. It’s often combined with massage and acupuncture. (Cleveland Clinic, 2023)
It also aims to alleviate symptoms of systematic diseases like diabetes and hypertension. However, more research is needed to see and fully analyze the effects of the treatment. (Aboushanab T. S., & AlSanad S. 2018)
Risks
The therapy is generally safe when done correctly and by a licensed professional. However, there is some risk of side effects like skin discoloration and scarring. Reports of rare side effects include bleeding inside the skull from cupping on the scalp and anemia from repeated wet techniques. (National Center for Complementary and Integrative Health, 2018) Other side effects can include:
Bruising
It can cause temporary bruising at the site of the cups.
Skin Irritation
Some people may experience skin irritation or burns from the suction.
Infection
There is a small risk of infection if the cups are not properly sterilized.
Injury Medical Chiropractic & Functional Medicine Clinic
It is important to consult with a healthcare professional before trying any new treatment, especially if you have any underlying health conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Aboushanab, T. S., & AlSanad, S. (2018). Cupping Therapy: An Overview from a Modern Medicine Perspective. Journal of acupuncture and meridian studies, 11(3), 83–87. doi.org/10.1016/j.jams.2018.02.001
Could making their own cervical neck roll help relieve pain and improve sleep for individuals who have neck pain after sleeping or during sleep?
Sleep Cervical Neck Roll
Neck pain can lead to sleep loss, leading to various health problems. Neck pain and everything that comes with it can limit the ability to work, drive, or sleep normally. A cervical roll may be one way to keep your neck in the optimal position while sleeping. Many with neck pain require extra support from their pillow. A cervical pillow can provide that support.
For individuals who develop neck pain, a visit to a chiropractic physical therapist can help manage symptoms. Treatments and modalities like traction may be necessary to relieve pressure on cervical nerves. (Gudavalli M. R. et al., 2015) Steps to self-manage neck pain may include performing specific neck exercises and maintaining proper posture (Hesby B. B. et al., 2019). Using the right pillow with the right support can help keep the neck in correct alignment, decrease or eliminate neck pain, and get you back to normal activities.
Neck Support During Sleep
The neck comprises seven vertebrae bones, normally forming a slight curve called lordosis. Maintaining a forward curve in the neck is important when treating neck pain, as it can help relieve pressure on spinal discs and nerves. A cervical roll, also known as a neck roll or cervical pillow, is a small pillow placed in the pillowcase that supports the neck while sleeping. The cervical roll provides the right amount of support for the neck and maintains alignment while lying down. (Gross A. R. et al., 2013)
Individuals can purchase a cervical roll online or at a store or pharmacy.
Individuals can also contact a physical therapist to help them obtain a cervical roll.
Making Your Own
Making a cervical roll is simple to do. Here’s how:
Using a hand towel.
Fold it in half.
Slide the towel into the pillowcase along the lower edge.
Be sure the towel is tucked in so it doesn’t slip out.
Individuals can place tape around it so it stays in the rolled shape.
The towel roll will also help support the neck when lying on one side or the other, filling in the space between the head and shoulder. Sleeping on the stomach is usually not recommended for neck pain. Exercise and postural correction training are essential components of treatment for neck pain, and finding the right sleeping posture can help quickly eliminate pain. (Harvard Publishing, 2022)
If neck pain persists, worsens, or is accompanied by arm weakness or numbness and tingling, a visit to a healthcare provider may be necessary to assess the cause. A visit to a local chiropractic physical therapist can also help. They can immediately show you how to treat neck pain.
Injury Medical Chiropractic & Functional Medicine Clinic
A cervical roll can give your neck the right support while sleeping. This can help you quickly and safely manage neck pain and return to your previous level of function. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
The Road To Recovery: Chiropractic Care
References
Gudavalli, M. R., Salsbury, S. A., Vining, R. D., Long, C. R., Corber, L., Patwardhan, A. G., & Goertz, C. M. (2015). Development of an attention-touch control for manual cervical distraction: a pilot randomized clinical trial for patients with neck pain. Trials, 16, 259. doi.org/10.1186/s13063-015-0770-6
Hesby, B. B., Hartvigsen, J., Rasmussen, H., & Kjaer, P. (2019). Electronic measures of movement impairment, repositioning, and posture in people with and without neck pain-a systematic review. Systematic reviews, 8(1), 220. doi.org/10.1186/s13643-019-1125-2
Gross, A. R., Kaplan, F., Huang, S., Khan, M., Santaguida, P. L., Carlesso, L. C., Macdermid, J. C., Walton, D. M., Kenardy, J., Söderlund, A., Verhagen, A., & Hartvigsen, J. (2013). Psychological Care, Patient Education, Orthotics, Ergonomics, and Prevention Strategies for Neck Pain: A Systematic Overview Update as Part of the ICON Project. The open orthopaedics journal, 7, 530–561. doi.org/10.2174/1874325001307010530
Discover the versatility of pineapple in recipes and health benefits. This fruit is a must-have for your kitchen and diet.
Introduction
Many individuals will start eating more fruits and vegetables as part of a healthy diet in order to provide their bodies the necessary vitamins and minerals for optimum health. Many people may notice that overlapping pain-like symptoms, such as inflammation, are being lessened and controlled by eating a balanced diet. Pineapple is one fruit in particular that might lessen the inflammatory effects on the musculoskeletal system. The nutritional profile of pineapples, their ability to lower inflammation, and how to include them in one’s diet will all be covered in today’s article.
The Power Of The Pineapple
Pineapple (Ananas comosus L.) is more than just a tropical treat to snack on both frozen or on its own—it’s a nutritional powerhouse packed with essential vitamins, antioxidants, and enzymes that promote overall health. Innated in South America and anywhere tropical, the pineapple has been used to treat various ailments. (Kumar et al., 2023) This vibrant fruit is highly relished due to its unique aroma and sweet taste while containing vitamins and minerals that can be a delicious and natural way to incorporate into a healthy diet for optimal wellness. (Mohd Ali et al., 2020)
Nutritional Facts
While pineapple is being riched in nutrients, a single cup of fresh pineapple, which is about 165 grams, provides:
Calories: 82
Carbohydrates: 22g
Fiber: 2.3g
Sugars: 16g
Protein: 1g
At the same time, nutrients and vitamins from eating a pineapple provide immune function, energy production, and cellular repair. Some of the nutrients pineapple include:
Vitamin C: 131%
Manganese: 76%
Vitamin B6: 9%
Copper: 9%
Thiamine (B1): 9%
Fighting Inflammation Naturally- Video
Pineapple’s Role in Reducing Inflammation
When the body deals with pain-like issues, it can lead to inflammation. Inflammation is the body’s natural defense system that helps heal and attack pathogens in the affected area. This is due to the immune system sending out inflammatory cells and cytokines to start healing the affected area. One of the standout benefits of pineapple is its powerful anti-inflammatory properties. Pineapple has an enzyme known as bromelain.
One of the standout benefits of pineapple is its powerful anti-inflammatory properties, largely attributed to an enzyme called bromelain. This enzyme stems from the pineapple plant and has a double effect by modulating the immunological response that is significant for proper immune system functioning while preserving homeostasis. (Hikisz & Bernasinska-Slomczewska, 2021) Additionally, some of the benefits bromelain offers include:
Reduce Joint Pain and Swelling
Enhance Recovery After Exercise
Support Digestive Health
Additionally, bromelain can suppress the NF-KappaB signaling pathway by reducing inflammatory gene expression and attenuating the inflammatory cascade by breaking down the proteins involved in edema formation and swelling associated with inflammation. (Kansakar et al., 2024)
Additional Health Benefits of Pineapple
There are additional benefits when it comes to incorporating pineapple to not only reduce inflammation but also to help manage the body by:
Boosts Immunity
Supports Heart Health
Aids in Weight Management
This is because pineapple’s antioxidants help protect the body from free radicals that trigger illnesses caused by oxidative stress and inflammation. (Arulselvan et al., 2016) The fibers, antioxidants, and hydration levels can help the body even further when incorporated into a healthy diet.
Incorporating Pineapple Into Your Diet
Pineapple is incredibly versatile fruit and can be enjoyed in various ways. It provides an abundance of dietary fibers and phytochemicals and has a high nutritional value and medicinal properties. (Seenak et al., 2021) Some of the ways many people can incorporate pineapple into their diet include:
Fresh: Add chunks to smoothies, salads, or yogurt for an extra source of antioxidants. Additionally, put fresh pineapple chunks in the freezer for 2-3 hours on parchment paper for a delicious snack.
Grilled: Grilling pineapple can enhance its sweetness and be served with protein dishes.
Blended: Make refreshing pineapple juice or incorporate frozen chunks into tropical smoothies.
Cooked: Cooking pineapple on a stovetop can be a great option for incorporating it into stir-fries and salsas or as a topping for lean meats like chicken or fish.
Final Thoughts
In addition to being a summertime tropical fruit, pineapple is a superfood that is full of vitamins and nutrients with anti-inflammatory qualities that help the body fight against inflammation. A nutritious diet that includes pineapple can help many individuals feel more energized and control their pain-related symptoms. Eating fresh pineapple, whether it’s grilled, juiced, or combined into a smoothie, may improve their general health and well-being.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of incorporating anti-inflammatory foods to reduce the inflammatory effects from affecting the body. When asking important questions to our associated medical providers, we advise patients to implement small changes to their daily routine, like incorporating pineapple into a healthy diet, which can reduce the inflammatory effects in the body. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.
References
Arulselvan, P., Fard, M. T., Tan, W. S., Gothai, S., Fakurazi, S., Norhaizan, M. E., & Kumar, S. S. (2016). Role of Antioxidants and Natural Products in Inflammation. Oxid Med Cell Longev, 2016, 5276130. doi.org/10.1155/2016/5276130
Hikisz, P., & Bernasinska-Slomczewska, J. (2021). Beneficial Properties of Bromelain. Nutrients, 13(12). doi.org/10.3390/nu13124313
Kansakar, U., Trimarco, V., Manzi, M. V., Cervi, E., Mone, P., & Santulli, G. (2024). Exploring the Therapeutic Potential of Bromelain: Applications, Benefits, and Mechanisms. Nutrients, 16(13). doi.org/10.3390/nu16132060
Kumar, V., Garg, V., & Dureja, H. (2023). Therapeutic Application of Pineapple: A Review. Recent Adv Food Nutr Agric, 14(2), 107-125. doi.org/10.2174/2772574X14666230522114039
Mohd Ali, M., Hashim, N., Abd Aziz, S., & Lasekan, O. (2020). Pineapple (Ananas comosus): A comprehensive review of nutritional values, volatile compounds, health benefits, and potential food products. Food Res Int, 137, 109675. doi.org/10.1016/j.foodres.2020.109675
Seenak, P., Kumphune, S., Malakul, W., Chotima, R., & Nernpermpisooth, N. (2021). Pineapple consumption reduced cardiac oxidative stress and inflammation in high cholesterol diet-fed rats. Nutr Metab (Lond), 18(1), 36. doi.org/10.1186/s12986-021-00566-z
What type of exercise is recommended for individuals who want to exercise before bed?
Exercising Before Bed
Exercising sounds like a good way to tire the mind and body before bed. However, research shows that moderate to vigorous exercise later in the day can negatively impact sleep quality. (Alkhaldi E. H. et al., 2023)
To improve sleep, it is recommended that you exercise in the morning or earlier in the day, at least four hours before bed.
Individuals who exercise later should aim for lighter activities, such as non-strenuous walking or gentle, restorative yoga.
Light physical activity, like a slow walk after dinner, is OK.
Advantages
Daily exercise improves sleep quality. (Johns Hopkins Medicine, 2025) Mild exercise before bed and engaging in light activities like walking or stretching can positively affect health (Hijikata Y, Yamada S. 2011). These include:
Decrease muscle tension
Improve digestion
Improve blood sugar regulation
Relax the mind and body
Disadvantages
The nervous system naturally switches between active and calm. It is ready to work and engage in physical activities when it is active. When it is resting, sleep occurs. Activating the nervous system before bed can affect sleep, and exercising can affect body temperature, producing sleep challenges. Typically, body temperature decreases as the body prepares for sleep. Exercising before bed can increase core temperature and disrupt the process. (Szymusiak R. 2018) Moderate or vigorous physical activity close to going to sleep can: (Alkhaldi E. H. et al., 2023)
Make it more difficult to fall asleep
This leads to more waking up during the night.
Decrease sleep quality
Recommended Types of Exercise
Pre-bedtime activities should not be vigorous or engaging enough to make the body and mind more alert. Some exercises to calm the body and mind before bed include: (Sleep Foundation, 2023)
Restorative Yoga
Yoga Nidra and other low-intensity yoga can help promote sleep.
More intense forms of yoga, such as vinyasa/flow, should be done earlier.
Tai Chi
A Chinese practice that incorporates slow, gentle movements and focuses on breathing to promote peace and relaxation.
Slow Walking
Walking at a leisurely pace can help the body unwind and relax.
A slow heart rate and breathing indicate that the activity is calming and not stimulating.
Exercises to Avoid
Moderate to high-intensity workouts before bed that increase breathing and heart rate can disrupt sleep. Individuals who struggle to fall asleep or get restful sleep should try reducing the intensity of certain exercises or avoiding them one to two hours before bed. Examples of moderate to vigorous exercises include: (American Heart Association, 2024)
Gardening or heavy yard work
Running
Brisk walking
Cycling
Dancing
Sports activities
Working Out In The Evening
Sometimes, exercising later in the day or close to bedtime is the only time to get physical activity. If this is the case, late exercise is better than no exercise at all, but there are ways to lessen its impact on sleep, including:
Light physical activity, like walking, can be done up to an hour before bed.
Do more intense exercises at the beginning of the workout.
End the workout with a cooldown, like walking or stretching, to relax the mind and body.
Know how your workout schedule impacts your sleep, and adjust as necessary.
Injury Medical Chiropractic & Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Optimizing Your Wellness
References
Alkhaldi, E. H., Battar, S., Alsuwailem, S. I., Almutairi, K. S., Alshamari, W. K., & Alkhaldi, A. H. (2023). Effect of Nighttime Exercise on Sleep Quality Among the General Population in Riyadh, Saudi Arabia: A Cross-Sectional Study. Cureus, 15(7), e41638. doi.org/10.7759/cureus.41638
Hijikata, Y., & Yamada, S. (2011). Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal. International journal of general medicine, 4, 447–450. doi.org/10.2147/IJGM.S18837
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