Fitness, exercising, weight, and strength training programs use terms like sets, reps, and rest intervals. Knowing what they mean and how to use them for optimal results is important to achieve health goals. An individual’s training program will differ in the weights, reps, sets, rest intervals, and execution speed depending on whether the training is for fitness, muscle growth, strength, power, or endurance. Here we offer a strength training guide on understanding these terms and how they apply to a workout program.
Strength Training Guide
Reps
Rep means repetition.
A rep is one completion of an exercise, such as one bench press, or one bicep curl.
So, one bicep curl equals one rep, and 10 bicep curls equals 10 reps.
Reps make up a set, which is typically the total number of reps done before taking a break.
A repetition maximum – 1RM is an individual’s personal best or the most they can lift once in a single repetition.
A 10RM would be the most an individual could lift and successfully perform 10 reps with proper form.
Sets
A set is a series of repetitions performed sequentially.
For example, one set of bench presses could be eight reps
Sets are designed according to the individual’s workout program.
Rest
The rest interval is the time of resting between sets that allow the muscles to recover.
The rest period between sets can range from 30 seconds to two minutes.
Exercises can have short or long rests between reps.
The ideal rest period depends on the objective of the workout and health goals.
Not resting long enough and starting with another set too soon can fatigue the muscles too soon, increasing the risk of injury.
Resting too long between reps can cool the muscles down and release tension before starting again.
Execution Speed
The speed at which one rep of an exercise is performed is contraction velocity.
Concentric – shortening of the muscle is often the lifting part of a rep.
Eccentric – lengthening of the muscle, often the lowering part of a rep helps to build muscle mass.
Strength: 1 to 2 seconds concentric and eccentric
Hypertrophy: 2 to 5 seconds concentric and eccentric
Endurance: 1 to 2 seconds concentric and eccentric
Power: Less than 1 second concentric and 1 to 2 seconds eccentric
Choosing Weights
The distribution of repetitions against a percentage of 1RM maximum lift is as follows. This example uses a bench press where 1RM is 160 pounds.
100% of 1RM: 160 pounds, 1 repetition
60% of 1RM: 96 pounds, warm-up reps
85% of 1RM: 136 pounds, 6 repetitions
67% of 1RM: 107 pounds, 12 repetitions
65% of 1RM: 104 pounds, 15 repetitions
An individual should be able to do one lift at 1RM, six reps at 85%, 15 reps at 65%, and so on.
Goals to Build a Program
A training program is a schedule of exercise types, frequency, intensity, and volume, for weight training or any other type of fitness training. Individuals can devise various combinations of sets, reps, rest, and exercise types to find what works best for them. A qualified strength and conditioning trainer can help develop a program. The variables can be adjusted and include:
Exercise selection
Weights or resistance used
Number of reps
Number of sets
Execution speed
Rest time between sets
Rest time between training sessions and days of the week
General Fitness
A basic strength training fitness program targets strength and muscle-building.
Between eight and 15 repetitions for two to four sets will help achieve both.
Choose eight to 12 exercises, making sure to hit the lower and upper body and core.
Strength
Building strength uses the most weight, the least number of reps, and the longest rest periods.
The neuromuscular system responds to heavy weights by increasing the body’s ability to lift heavy loads.
For example, individuals with a strength goal could use a 5×5 system.
This means five sets of five repetitions.
Muscle Growth
Muscle growth and bodybuilding training use lighter weights, more reps, and less rest periods.
Muscle requires metabolic stress to increase in size.
This means working the muscles to the point where lactate builds and the muscle suffers internal damage, sometimes called “training to failure.”
Then resting and proper nutrition help muscle repair and the muscle grows larger in the process.
A program could be three sets of 8 to 12 reps, with loads that reach or near the failure point on the last few reps.
Power
Power training uses slightly lighter weights, takes longer rest periods, and focuses on execution speed.
Power is the ability to move an object at high speed.
Each push, pull, squat, or lunge is done at a quick tempo.
This type of training requires practicing the acceleration of a lift, resting properly, and repeating.
Muscular Endurance
Endurance weight training requires more reps in each set, up to 20 or 30, with lighter weights.
Individuals should ask themselves what is the day-to-day physical activity that requires the most muscular endurance?
For example, runners will want to concentrate on increasing endurance in their legs.
Swimmers may shift and focus on their arms one day then legs another.
Movement as Medicine
References
Liu, Chiung-Ju, and Nancy K Latham. “Progressive resistance strength training for improving physical function in older adults.” The Cochrane Database of systematic reviews vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2
Loturco, Irineu, et al. “Muscle Contraction Velocity: A Suitable Approach to Analyze the Functional Adaptations in Elite Soccer Players.” Journal of sports science & medicine vol. 15,3 483-491. 5 Aug. 2016
Rønnestad, B R, and I Mujika. “Optimizing strength training for running and cycling endurance performance: A review.” Scandinavian Journal of Medicine & Science in Sports vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104
Suchomel, Timothy J et al. “The Importance of Muscular Strength: Training Considerations.” Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z
Tøien, Tiril, et al. “Maximal strength training: the impact of eccentric overload.” Journal of Neurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018
Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
Recent studies have begun to show that back pain apps can enhance the body’s recovery when combined with conservative treatments and physical activity/exercise. Low back pain – LBP can interfere with everyday activities, work, school, and sleep making life miserable. All around the world low back pain is one of the leading causes of disability. Studies have shown how physical activity/exercise, mindfulness, and spinal manipulation can reduce symptoms more effectively. Exercise has been shown to reduce anxiety and increase positive outlook/mood. However, the biggest problem for individuals is finding activities/exercises that they can enjoy and sticking with them. Individuals that use back pain apps have reported the benefits of being guided through the exercises and meditation that help decrease their pain.
Back Pain Apps
Several back pain apps utilize the brain and body connection. They provide exercises for the body and meditation to help the mind relax and work out and through the pain. The brain is the computer, the software is the mind and the hardware is the body. The brain is linked to the nervous system. Apps that help with psychosocial and behavioral issues have shown the ability to reverse the negative thinking of individuals with chronic pain. For individuals that don’t like exercising, there are apps to help address various barriers and obstacles.
They’re ready when and where you are
They track progress
They match guidance messages based on responses
They provide positive reinforcement
Before starting, if the answer is yes to any of the following questions consult with a physician first:
Is leg pain presenting?
Is there constant pain at night?
Is there a history of a recent accident or injury?
Effectiveness of Apps
A 12-week controlled trial in 2019, of individuals with low back pain, found that those who used an app did statistically better, in reducing their pain compared to the control group. The trial consisted of:
Those in the treatment group that completed the program found their pain level (based on a 100-point scale) had reduced 62% from a level of 44 to 14. Compared to an 8% reduction in the control group. However, scientific evidence on specific apps is limited and requires further research. However, the apps that scientists studied include:
A review of 25 apps for low back pain found the higher the price, the higher the app scored in the scientific study. The apps with the top scores included:
Strengthening exercises
Stretching
Core stability exercises
They were:
Interesting
Entertaining
Interactive
Customizable
The Lower Back Pain App, developed by a physiotherapist, scored the highest. It is a 10-week program where users are directed each week to perform three exercises twice daily. The exercises focus on:
Spinal mobility
Stability
Muscle strengthening
Instructions are given through videos and writing.
Back Pain Specific Apps
A variety of back pain-specific applications are available. Try them out and see which fits your style. They are there to guide, strengthen the body, help relax, and lessen the pain.
Body Composition
Chronic Stress
Chronic stress is like poison to the body. It negatively impacts every aspect of the body’s health and is more dangerous because of its ability to present without realizing it. One of the body’s systems responsible for handling difficult situations is the immune system. Specifically, cells of the immune systems have receptors that recognize stress hormones like cortisol. Acute stress can cause immune system problems by increasing the release of inflammatory cytokines that are a special type of immune cell. Stress, immunity, and disease can affect each other. But these relationships can be moderated by:
What is important is to develop a healthy strategy to relieve the symptoms of stress like meditating, exercising, and spending time with friends/family.
Current Directions in Stress and Human Immune Function. Current opinion in psychology vol. 5 (2015): 13-17. doi:10.1016/j.copsyc.2015.03.007 www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/
Evaluation of Self-Management Support Functions in Apps for People With Persistent Pain: Systematic Review mhealth.jmir.org/2019/2/e13080/
App-based multidisciplinary back pain treatment versus combined physiotherapy plus online education: a randomized controlled trial www.nature.com/articles/s41746-019-0109-x
Spinal decompression surgery could be a treatment option discussion with a doctor to relieve nerve pain brought on by a spinal condition or disorder. Everything to know about the procedures straight from the experts.
Spinal Decompression Surgery Types: Laminectomy or Laminotomy
Both procedures involve the vertebrae�s lamina, which is an arch of bone that protects the spinal canal.
In a laminectomy, the lamina is removed almost entirely.
In a laminotomy, it is a partial removal.
Despite the removal, the large muscles of the back provide sustained protection for the nerves below. Therefore, the spinal nerves are still safe and secure following the procedures. Which one is right depends on the situation.
A laminectomy is usually performed to treat an arthritic condition of the spinal canal like spinal stenosis.
Laminotomy is used almost exclusively to remove a herniated disc.
A laminectomy removes more bone and sometimes the inner edge of the facet joint.
Ultimately, a surgeon will determine which of the two procedures is best for the individual’s needs and condition.
Decompression Surgery
Spinal stenosis or the narrowing of the spinal canal is usually caused by arthritis and overgrowth of the discs and joints. Similar compression issues respond well to non-surgical treatment. But sometimes surgery is necessary to treat uncommon but potentially severe cases. These include patients with:
Bowel or bladder problems caused by the pressure on the spinal nerves
Leg weakness that gets worse
Inability to walk or move for long periods and distance
The objective of spinal decompression surgery is to create space around the spinal cord and surrounding nerves by removing the compressing structure/s. When the cord and/or nerve/s are compressed, physical and neurological symptoms are experienced down the nerve�s pathway. This includes:
Tingling
Numbness
Electric shock sensations
Radiating/spreading pain
Weakness
Once the compressed nerves have space to relax and move around symptoms subside.
Laminectomy process
Lumbar laminectomy is the most common procedure to treat spinal stenosis in the low back.
It also helps treat herniated discs by allowing the surgeon to easily access the discs to repair any damage.
The surgeon removes the lamina and ligaments that have thickened and are causing problems to create more space in the canal.
The surgery enlarges the spinal canal so that pressure is relieved.
By removing the source of the pressure, the pain caused by the compressed nerves is alleviated.
An open laminectomy creates an incision of a couple of inches and exposes the spine.
The muscles of the spine and back are cut through to expose the bone.
Another technique that surgeons utilize is operating through a tube.
They’ve adapted these techniques to be able to decompress both the right and the left sides although they are only operating on one side.
Both procedures, minimal and traditional accomplish the same goals.
The difference is the minimally invasive approach involves one or more tiny incisions also known as skin punctures and small instruments designed to separate muscles and soft tissues instead of cutting through them.
The traditional approach requires a larger incision and instruments that retract, separate and cut tissues.
Laminectomy surgery
Laminectomies are performed under general anesthesia using a posterior approach/lying face down during the procedure.
It can be open or minimally invasive sometimes called a microlaminectomy.
In an open laminectomy, the surgeon makes an incision near the affected spinal area.
Once the incision is made, a retractor will move the skin, fat, and muscles to the side so the surgeon can access the spine.
Next, they remove or trim the lamina and thickened ligaments to enlarge the space surrounding the compressed nerves.
Once done, the retractor is removed and the incision is closed with sutures.
Minimally invasive surgery or MIS is performed using special instruments like endoscopes and tubular retractors.
These instruments allow for smaller incisions and less cutting.
They will also use special eyewear to have a detailed view of the surgical field.
Sometimes, the surgeon uses an endoscope or a microscope focused down the tube to perform the surgery.
The portion of the lamina is removed, along with any bone overgrowths/osteophytes and ligament tissue.
The tubular retractors are taken out so the soft tissue moves back into place, and the incision is closed with dissolving sutures.
Other spinal procedures performed alongside
Laminectomies and laminotomies are typically not performed together. However, a surgeon could perform both if the surgery affects multiple levels of the spine. They can also be combined with other spinal surgeries, that include:
Foraminotomy
A foraminotomy is also a decompression procedure. But instead of removing part or all the lamina, the surgeon accesses the nerves through the spine�s foramen or the passageway that nerves pass through on both sides.
Discectomy
This decompression surgery involves the removal of all or part of the damaged intervertebral disc and is utilized for herniated discs.
Spinal fusion
Fusion is often performed after spinal decompression surgery, as the space that was created by removing spinal structure/s can cause instability to the spine.
Candidates for spinal decompression surgery
Both are common procedures performed by neurosurgeons and orthopedic spine surgeons. Laminectomies are considered one of the most effective treatments for spinal stenosis and spinal canal issues like:
Tumors
Certain types of infections and abscesses
Spinal issues involving bowel/bladder dysfunction
The primary reason for laminectomy is spinal stenosis, most common in individuals over the age of 60.
Other considerations and conditions include:
Non-invasive treatments that don’t improve the condition that includes medication, massage, and physical therapy
Ask questions about the procedure to ensure you are comfortable with the operation. Here are some questions:
What are the risks associated?
Will the surgery relieve all symptoms?
Not having the surgery risks?
What is recovery like?
Recovery
Open or micro, recovery does take time. Following the doctor�s instructions carefully are essential to make a full, healthy recovery.
Individuals should be careful for about a month following the surgery. But does not mean laying down or being sedentary. Movement is crucial to recovery.
The patient should not stay in bed or lie on the sofa.
Wait a week or two before beginning physical therapy if necessary.
Most will have a weak core, poor posture, and poor body mechanics, the goal is to help develop and strengthen these areas.
Things to help with recovery include:
Ice/cold packs will help reduce swelling and pain.
Try not to sit for too long, as sitting is the least comfortable position after back surgery.
Body mechanic awareness means avoiding too much bending or lifting and using the right body mechanics when bending or lifting.
Especially before surgery. Quitting entirely or at least for at least six weeks before surgery will make recovery easier and healthier.
Losing weight
Speak with a doctor about weight. Just 5 pounds can make a significant difference during recovery.
Blood sugar
For individuals with diabetes, having an A1C under eight before surgery is ideal.
Every patient�s recovery is different. Recovery time depends on:
The complexity of the surgery
Personal medical history
Health issues
Recovery typically takes about two to four weeks after the surgery. However, it depends on the reason/s for the surgery.
Questions
Post-laminectomy syndrome
Post-laminectomy syndrome PLS also known as failed back surgery syndrome is a condition where an individual continues to have pain after surgery. Individuals still having symptoms after should speak with their doctor to determine the next phase of treatment.
How long before exercise?
Returning to the gym or getting into an exercise routine will take some time. It is important to follow the doctor�s recommendations and complete the full course of physical therapy before regular exercise activity can resume. Discuss workout plans with the doctor to determine the best timeline for the spine.
Full recovery?
Returning to some activity is possible around four weeks after surgery. Full recovery takes longer as each patient�s recovery is unique. Depending on the complexity of the surgery, most return to all activities within 6 to 9 months.
Body Composition Spotlight
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
The world of health and fitness has evolved with all kinds of technical jargon and terminology that can require a guide to get a handle on things. It can become confusing and terms like Lean Body Mass and Lean muscle can get mixed up. Body composition analysis allows an individual to understand their body in a much clearer way with insight into the body’s health. Here we break down this technical terminology to get a basic understanding of how it is relevant to the body’s health. Think of this as a combination glossary, and action guide. �
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Guide to Basic Body Composition
Percent Body Fat Body/Fat Percentage
Percent Body Fat is a reflection of how much of the body’s weight is made up of fat.
It is calculated by dividing the weight of body fat mass by total weight.
It helps to track progress whether trying to lose weight or gain muscle.
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Takeaway
This percentage can be applied to set percent body fat ranges.
The healthy ranges are around 10-20% percent body fat for men and 18-28% for women.
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Lean Body Mass/Fat-Free Mass Guide
Lean Body Mass is sometimes used interchangeably with Fat-Free Mass.
Lean Body Mass is the weight of everything in the body that is not fat.
This includes muscles, organs, bones, and body water.
Lean Body Mass plus Body Fat Mass make up entire body weight.
If the Lean Body Mass value is in pounds subtract this number from total body weight to get an approximation of Body Fat Mass.
Divide this number by body weight, results are percent body fat.
Lean Body Mass is closely related to the total number of calories the body needs every day.
The Lean Body Massforms the core of the body’s metabolism, and this number can be used to help determine unique dietary needs.
No more basing nutrition off the 2,000-calorie diet. This is a poor one-size-fits-all approach to food intake.
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Skeletal Muscle Mass Guide
Skeletal muscle is one of four major muscle typesand governs all the movements that are consciously controlled. Everything from texting to deadlifting a barbell.
It is the muscle group that grows/builds when exercising.
Increased Skeletal Muscle Mass translates into increased strength.
When trying to build up the body and grow in size, this is the value to track and watch increase over time.
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However, muscle is not just for strength.
Muscle is made up primarily of protein and can act as protein storage.
When the body is under severe stress like a traumatic injury, the recovery process is triggered and needs added protein, up to four times the amount.
When the body is not able to get the proper amount of protein from a normal diet, the body begins to get what it needs from the protein storage/muscles.
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Basal Metabolic Rate/BMR
The Basal Metabolic Rate, or BMR, is the number of calories that the body needs to maintain Lean Body Mass. It is a significant component of overall metabolism.
An individual with more Lean Body Mass will have a higher Basal Metabolic Rate.
This is the reason why a 250-pound athlete needs to eat more than a 150-pound sedentary adult. Because the athlete has more Lean Body Mass.
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BMR can help make a healthy diet plan designed for fat loss or muscle gain by helping understand how much energy/calories from food the body needs.
Using the TDEE as a baseline an individual can develop a nutritional plan based on body composition goals.
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Body Water Guide
Body Water includes all the water in the body. This means everything from:
The water in the blood
Water in the organs
The water inside the bones
Body water can be subdivided into two types:
Intracellular
Extracellular
Intracellular means inside the cells and includes the water in the organs, muscles, composing 2/3 of total body water.
The remaining 1/3 is extracellular outside the cells and includes the water in the blood.
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Takeaway
When the body is generally healthy it maintains a healthy balance of intracellular to extracellular water with a ratio of around 3:2.
When the balance becomes unbalanced or falls apart water monitoring becomes important.
For example, individuals with severe health problems, like kidney ailments/failure, are unable to rid the body of extracellular water. This causes a buildup of water and requires removal through procedures like dialysis.
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Dry Lean Mass
Lean Body Mass includes everything that�s not body fat and includes body water.
When all the water has been taken out what remains is known as Dry Lean Mass.
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Lean Body Mass – Body Water = Dry Lean Mass
This amounts to the protein content of the muscles and the mineral content of the bones.
Most Dry Lean Mass will be found in these areas.
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Takeaway
Water monitoring can help track real, physical changes in the body.
Lean Body Mass contains body water, and body water levels can be influenced by different factors like a recent workout or being low on carbohydrates.
Changes in body water are considered technical changes in Lean Body Mass.
When building muscle, the body is actually building new physical protein stores and reflects in Dry Lean Mass.
An increase in Lean Body Mass can signal muscle growth, or not.
However, an increase in Dry Lean Mass is a more favorable indicator that there is muscle growth.
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Visceral Fat
Two major categories of body fat.
Subcutaneous fat is the fat under the skin and is the type that can be seen.
The second type is called visceral fat.
This fat collects inside the abdomen and wraps around the internal organs.
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Takeaway
Just because it cannot be seen does not mean it is not there.
If it is there it is something definitely worth knowing about.
This is because visceral fat is not just extra pounds but an active organ that secretes harmful hormones into the body that triggers never-ending inflammation.
The more visceral fat, the greater risk of inflammation.
Inflammation over time places added stress on the heart that can lead to cardiovascular problems.
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Get Tested Today
Hopefully, this guide has clarified some of the common body composition terminology. This is a basic overview designed to provide essential information about body composition and how it applies. A general understanding can help in making healthy lifestyle choices, like deciding to lose weight or dietary adjustments.
Body Health
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Westerterp, Klaas R. �Exercise, energy balance, and body composition.� European journal of clinical nutrition�vol. 72,9 (2018): 1246-1250. doi:10.1038/s41430-018-0180-4
Borga, Magnus et al. �Advanced body composition assessment: from body mass index to body composition profiling.��Journal of investigative medicine: the official publication of the American Federation for Clinical Research�vol. 66,5 (2018): 1-9. doi:10.1136/jim-2018-000722
Trying to get a proper night’s rest and healthy sleep with sciatica can be difficult. Here we discuss how to combat sciatica discomfort for a better night�s rest. The sciatic nerves are the two largest nerves in the body. They run from the low back through the:
Hips
Buttocks
Down each leg into the feet
When the nerve gets:
Irritated
Inflamed
Pinched
Compressed
Sciatica can cause pain, tingling, numbness in the butt, lower back, leg, calf, and foot. It is a common condition that affects many individuals.
Is It Sciatica
Sciatica happens when the nerve becomes pinched from a bulging or herniated disc. In rare cases, the pain can result from a tumor putting pressure on the nerve or damage to the nerve caused by disease. The location and intensity of the pain depend on where the injury or damage occurred and how bad it is. Sciatica pain can be described as:
Dull
Sore
Numbing
Jolting
Throbbing
Hot
Stabbing
Radiating
For many sciatica usually resolves within a matter of weeks. However, once sciatica has presented future episodes are almost guaranteed to resurface and if not treated properly can lead to more serious problems.
Symptoms
The sciatic nerve/s can affect several areas of the body, making symptoms vary. The most common include:
Lower back pain starts at the low back, runs along the hips and buttocks down each leg.
Pain radiates/spreads down the butt/leg area sometimes described as a shooting pain and usually occurs on just one side.
Pain while sitting for long periods of time places pressure on the gluteal muscles, lower back, and nerves. This can cause or worsen the condition. When having to sit for a while, it is recommended to get up every hour or so and walk/move around. This gets the blood flowing and stretches out the tightened muscles.
Hip pain, as the sciatic nerves run through the hip joint and in some cases can cause pain to settle in the hip. Injuries in the hip can mimic the symptoms of sciatica. If there is hip pain that does not improve with time get checked by a doctor to rule out other causes like osteoarthritis, bursitis.
Numbness, some experience weakness in the legs and an altered sensation of numbness. This is caused by a herniated disc in the lower lumbar region.
Burning/tingling like a pins and needles sensation, especially in the feet and toes.
Conditions/Causes
There are several conditions that can cause sciatica:
Degenerative Disc Disease is where the discs of the spine deteriorate and become susceptible to painful herniation.
Spondylolisthesis is a painful condition where the lower vertebrae slip forward onto the bone directly below impinging the sciatic nerve.
Muscle Spasms and involuntary contractions of the muscles can cause sciatica if they compress the nerve.
Pregnancy sciatica is not uncommon. As the baby grows it places pressure on the nerve causing aches and pains.
Lumbar spinal stenosis is when the spaces in the low back begin to narrow compressing and irritating the nerve.
Risk factors include:
Age, as the spine gets older it becomes more susceptible to herniated discs and bone spurs, which are leading causes of sciatica.
Obesity and excess weight create added stress on the spine, which can inflame the nerves.
Occupation/work that requires standing/sitting for long periods or if a lot of heavy lifting is involved there is added pressure on the back increasing the risk for back problems.
Individuals with diabetes have an increased risk for nerve damage. When nerves are damaged, they can cause radiating pain.
Night Time
Sleeping at night can be a challenge, especially not being able to get into a comfortable position. Sleep deficits and insufficient sleep can reduce the body�s tolerance to pain and worsen inflammation. Many wake up with increased symptoms.
This is likely due to the fact that when the body is laying down the discs draw in and absorb fluid, which results in increased pressure within the disc, creating more pressure on the nerve. But there are some things to do to lessen pain and get a good night�s sleep. This includes changing sleep position, stretching, and practicing healthy sleep hygiene.
Sleeping Positions
Sleeping on the back is considered the best sleeping position for sciatica because it eases pressure on the low back and discs where the nerves are located.
Sleeping on the side can be more comfortable and is a good position because it doesn�t place direct pressure on the muscles, discs, or sciatic nerve. But, it is important that the mattress is supportive enough to keep the spine aligned. If more support is needed place a pillow between the legs.
Sleeping with the knees elevated can help take the pressure off the low back. To achieve this place a pillow under the knees or, with an adjustable bed, use it to elevate the foot of the bed.
Sleeping with a body pillow provides extra comfort and helps the body remain in a certain position throughout the night. These pillows come in a variety of shapes, sizes.
Stretches
Stretching can provide relief. It�s important to stretch to keep the body flexible and to prevent pain. Gentle stretches before bed, and after waking up will loosen the muscles and ligaments surrounding the spine and joints.
Stand and place one heel on an elevated surface, like a chair.
Fully extend the knee and flex the ankle by pointing the toes toward the ceiling.
Bend forward at the hips keeping the spine in a neutral position. Hold for 15 to 30 seconds.
Repeat with the other leg.
Sleep Hygiene
Proper sleep hygiene helps prepare for a good night�s sleep. Here are some tips to help improve sleep hygiene.
A nighttime routine will help unwind the body before bedtime. Start the routine 30 minutes before planning to go to sleep. Some things to do to help unwind:
Take a warm bath
Listen to relaxing/soothing music
Meditation
Reading
Get a new mattress. An old, sagging mattress can worsen sciatica and strain the back. The best mattresses for sciatica pain combines contour comfort to ease pressure points at the hips and shoulders with the proper support to keep the spine aligned.
Eye masks can help with artificial light which can fool the mind along with the circadian clock into thinking it�s daylight. Keeping out unwanted light all night can help.
Avoid blue light too close to bedtime like lamps and device screens. These are great for the day, as they help boost attention, reaction time, and mood. But at night it can be disruptive. Turn off electronics at least 30 minutes before bed to help the body adjust.
Room temperature control has found that most sleep better in a cool room. The optimal temperature is between 60 and 67 degrees.
Avoid exercise close to bedtime. Working out before bed can interfere with sleep. This is because exercise releases adrenaline keeping the mind and body alert.
Avoid stimulants before bedtime like caffeine, sugar, etc. which will keep the body up.
Medical Intervention
Sciatica pain can be mild or severe. Stretching or changing up sleeping position can help ease discomfort. But if the pain is severe or chronic, and if it prevents getting a good night�s sleep, consult a chiropractic professional.
InBody Spotlight
Sleep And Body Composition
A lack of sleep makes it harder to gain muscle and harder to lose fat.
Sleeping less means fewer opportunities to secrete growth hormone and develop muscle
Testosterone is negatively affected by lack of sleep
Sleeping less can increase cortisol levels, impairing muscle development
Irregular sleep throws off the body’s cycles, making the body feel hungrier
Sleeping less is linked to eating more snacks, increasing energy levels
Lack of sleep can cause reductions in Basal Metabolic Rate by 20%, reducing total energy output
Being tired reduces spontaneous movements, reducing total energy output
If trying to get into shape and change body composition, sufficient sleep is vital. Any positive changes to get more sleep are going to have positive changes in efforts to change body composition.
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Siengsukon, Catherine F et al. �Sleep Health Promotion: Practical Information for Physical Therapists.��Physical therapy�vol. 97,8 (2017): 826-836. doi:10.1093/ptj/pzx057
We all have our hobbies that we are passionate about, love doing, and could see turning into a second career. However, certain hobbies can generate stress on the spine. This often leads to a decrease in being able to participate in these activities, which can lead to various health issues. Maintaining the body’s physical fitness and keeping the spine healthy is key to being able to continue without neck or back pain. Hobbies are an important part of life. Individuals need to enjoy what they love from sports activities to music to arts and craft projects. Having activities/hobbies help:
Boost mental health
Relieve stress
Lower blood pressure
Promotes weight loss
Meditative qualities
Here�s how to make sure the hobbies/activities are fun and safe.
Protecting the Neck
Poor posture is one of the leading causes of neck and back pain. Looking down or being in a standing/sitting hunched position regularly increases the load/stress on the neck increasing the chances for strain, injury, headaches, and chronic pain. In the neutral position, the skull weighs around 10-12 pounds.
When leaning the head forward weight increases from let’s say 27 pounds at a 15-degree angle to 60 pounds at a 60-degree angle. The strain on the cervical vertebrae, joints, and muscles can be immense. A good example is text-neck. This has become a normal thing when using a smartphone, gaming, or other similar activities.
Studies suggest that the average individual spends three to five hours a day on a smartphone or tablet. This means three to five hours of extra weight on the cervical spine. Engaging in a hobby that requires an individual to look down constantly in a similar fashion can lead to serious and chronic neck pain along with other cervical issues.
Individuals are spending more time at home and getting more serious about their hobbies. This is fantastic, however, these individuals need to take time to stretch out, and get some physical activity into their hobby routine. Just like taking frequent walk-around, stretch out at work breaks, so to do hobbyists need to step back from their projects to keep a healthy balance. The position of the neck and the way it is held for activities like:
Sewing
Carpentry
Gardening
Painting
Pottery
Knitting
Music
Hobbies like this can increase the risk of neck pain, so the key is prevention, paying attention to head posture every now and again, and taking stretching breaks.
Proper Posture Makes a Difference
Many individuals stand and sit when working on their hobbies. This is quite common and is encouraged when doing these absorbing activities. But being immersed in these activities, most forget to check their posture when doing so. This is what leads to problems that at first are shrugged off as just soreness.
Eventually, the individual begins to engage in bad/awkward posture habits that avoid the pain and think this will help. This worsens the problems and promotes further strain/injury. Leaning, bending, reaching, and twisting curves the spine increasing the load and stress. Performing these actions over and over for extended periods means:
Strain
Low back pain
Muscle spasms
Sciatica
Leg pain
Foot pain
Slouching is another posture problem that increases the likelihood of lower back pain. Slouching causes gaps between the lower back vertebrae. This stresses the facet joints or the connections between the vertebrae. The soft tissues elongate/stretch and lengthen like muscles and connective tissue. What elongation does is:
Cause the tissues to attempt to snap back to the original shape. This can cause painful spasms.
Muscles that are constantly elongated become weaker with time.
The longer an individual sits, stands, and slouches impacts the body’s health negatively, leading to a chain of health problems. Maintaining proper posture and keeping the spine straight minimizes the strain on muscles and the vertebrae. Prevent pain and discomfort.
Ergonomics at the House
Ergonomic stressors include:
The force/s required to perform and complete a physical chore/task.
Adopted static and awkward working postures to complete task/s
The repetitiveness of the task/s
Any of these factors or combination places a higher risk for discomfort, pain, and injury. The immediate surroundings like the bench, work area, craft room, etc. and how the individual moves or does not move, and interacts in these areas is the focus of ergonomics. Proper ergonomics will help protect the spine, as well as the rest of the body. Improper ergonomics can cause damage like muscle strain, repetitive movements, and incorrect posture. Taking a look at the hobby workspace the ergonomics, and making any necessary adjustments can help prevent strain/injury.
Proper seating
Make sure the right type of chair, stool, bench, etc is being utilized. Adjustable types that have neck and lower back support are the way to go. Make sure the base is stable, the seat is comfortable and adjustable. Backrests and armrests can help maintain proper posture.
Correct table/desk/workstation height
Various drafting tables and lap desks have adjustable surfaces to adjust the height for working with a proper ergonomic posture. If the work surface is not adjustable adjust the chair or make adjustments as needed. The hips should be higher than the knees to take the strain off the sacrum and lower back. The upper back should be straight, with the shoulder blades together creating a supportive platform for the neck and head.
Tools
Using the best tools for working and organization will help avoid injuries and constant awkward positions like leaning/reaching over and around the workspace. Look for tools that can be adjusted to different heights, resistance levels, etc. depending on what is needed and what will reduce any strain.
Vision
If an individual needs to lean in to get a closer look then vision could be the problem. If an individual wears glasses it could be time for a check-up. Or if an individual does not wear glasses, it could be time to see an optometrist. Non-prescription magnifiers could be the answer.
Stretching Regularly
Working too long in one position can be detrimental to overall health.
It is very understandable when individuals get into the zone, working on something creative, and not wanting to stop the flow. However, frequent breaks are vital. Stretching regularly and getting up to move around is key to staying healthy.
Neck Stretch
Stretch the neck by turning the head from side to side in a gentle fashion.
Tip the head to each side so the ear almost touches the shoulder.
Lower the head so that the chin almost touches the chest.
Turn the to look diagonally down at the armpit. This stretches the trapezius and levator scapulae muscles.
Hold the stretches for 10-15 seconds.
Always perform slowly and gently.
Lower Back Stretch
15 minutes a day of stretches will maintain the health of the spine. If pain or discomfort becomes frequent or unmanageable, seek professional help. Physical therapists and chiropractors are trained in orthopedic issues and ergonomics without prescription. Call a doctor or physical therapist to find out if treatment is necessary. Following these guidelines can help keep hobbies fun and without pain.
Lower Back Pain Skate Boarding Injury Treatment
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
The spinal muscles and ligaments work in conjunction to help support the spine, maintain an upright posture, and control movements during activity and rest. The muscles are named based on shape, location, or a combination. Further categorization factors include muscle functions like flexion, extension, or rotation. Skeletal muscle is a form of striated muscle tissue that is voluntarily controlled by the somatic nervous system. Striated means it is striped in appearance. Most skeletal muscles are attached to bones by collagen fibers known as tendons.
Vertebral Muscle Types
Location
Forward flexors
Anterior
Lateral flexors
Lateral
Rotators
Lateral
Extensors
Posterior
It has the fastest contraction rate of all muscles. Before muscle/s contract, a nerve impulse starts in the brain and runs through the spinal cord to the muscle. For the muscles to contract and work properly they need energy/fuel. Mitochondria produce Adenosine triphosphate chemical cells that are needed for energy. Adenosine triphosphate is made as the mitochondria burn glucose or sugar. The blood vessels deliver the oxygen and nutrients that the mitochondria need to maintain a steady supply of adenosine triphosphate.
The Posterior Cervical and Upper Thoracic Spinal Muscles
Semispinalis Capitus – controls the head rotation and backward pulls
Iliocostalis Cervicis – extends the cervical vertebrae
The Longissimus Cervicus – extends the cervical vertebrae
Longissimus Capitus – controls the head’s rotation and backward pulls
Longissimus Thoracis – controls the extension/lateral flexion of the vertebral column and rib rotation
Iliocostalis Thoracis – controls the extension/lateral flexion of the vertebral column and rib rotation
Semispinalis Thoracis – extends and rotates the vertebral column
Muscles of the Spinal Column
Cervical muscles
Cervical Muscles
Function
Nerve
Sternocleidomastoid
Extends and rotates the head and flexes the vertebral column
C2, C3
Scalenus
Flexes and rotates the neck
Lower cervical
Spinalis Cervicis
Extends and rotates the head
Middle/lower cervical
Spinalis Capitus
Extends and rotates the head
Middle/lower cervical
Semispinalis Cervicis
Extends and rotates the vertebral column
Middle/lower cervical
Semispinalis Capitus
Rotates the head and pulls backward
C1-C5
Splenius Cervicis
Extends the vertebral column
Middle/lower cervical
Longus Colli Cervicis
Flexes the cervical vertebrae
C2-C7
Longus Capitus
Flexes the head
C1-C3
Rectus Capitus Anterior
Flexes the head
C2, C3
Rectus Capitus Lateralis
Bends the head laterally
C2, C3
Iliocostalis Cervicis
Extends the cervical vertebrae
Middle/lower cervical
Longissimus Cervicis
Extends the cervical vertebrae
Middle/lower cervical
Longissimus Capitus
Rotates the head and pulls backward
Middle/lower cervical
Rectus Capitus Posterior Major
Extends and rotates the head
Suboccipital
Rectus Capitus Posterior Minor
Extends the head
Suboccipital
Obliquus Capitus Inferior
Rotates the atlas
Suboccipital
Obliquus Capitus Superior
Extends and bends the head laterally
Suboccipital
Thoracic Muscles
Thoracic muscles
Function
Nerve
Longissimus Thoracis
Extension, lateral flexion of the vertebral column, and rib rotation
Perimysium is the sheath that groups the muscle fibers into bundles.
Endomysium is another type of connective tissue that sheaths each muscle fiber.
The cause of back pain and spinal muscle spasm/s can be caused by overuse, automobile accident, personal, work, or sports injury. The root cause of muscle spasm/s is usually a consequence of an injury to a structure within the lumbar spine. If there have been one or more episodes of muscle spasm in the low back, chances are it will re-occur. The muscles in the low back work together with the abdominal muscles. The spinal muscles add stability by maintaining an erect spine and maintain balance.
Back Pain Specialist
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
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