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Keeping The Neck In One Position For Too Long

Keeping The Neck In One Position For Too Long

Many individuals will be looking up at the fireworks this 4th of July weekend. A word of caution when keeping the neck in one position for too long can cause neck discomfort and/or pain. Neck discomfort and pain can cause significant disruption with everyday activities. The neck is an area that is constantly in motion. Keeping it in one position for an extended period can cause damage/injury and spinal misalignment. Although neck pain often resolves on its own in a few days. However, it can lead to headaches or an inability to concentrate, affecting an individual’s quality of life. Here are some potential causes and remedies for decreasing neck discomfort and pain.

Keeping The Neck In One Position For Too Long

Keeping The Neck In One Position For Too Long Can Cause

  • Mechanical issues and imbalances in the upper spine, known as the cervical spine
  • Muscle tension
  • Muscle strain
  • Spinal misalignment
  • Poor posture
  • Sleeping problems
  • Injury or trauma to the neck from the force and weight
  • Chronic neck misalignment

If symptoms come on suddenly, are severe, or result in neurological issues like severe shooting pain, tingling, numbness, or sudden loss of arm strength, seek medical attention immediately.

Treatment

When the neck is strained or out of alignment, it disrupts nerve circulation integrity. Spinal misalignment is subtle in nature and can be difficult to detect without a professional examination. A chiropractor is trained to recognize any underlying issues to reset/realign the entire spine to optimal form. They will assess, guide, and treat the issue/s specific to the individual’s needs. Once the nerves are working uninhibited, a chiropractor can recommend neck exercises, stretches, and more to strengthen and prevent neck problems. When spinal alignment is restored, the body will begin to operate at full potential.


Healthy Body Composition


Meal Prep to Success

For individuals that want to eat less and change eating habits, change up the approach.

Meal prepping is a healthy habit that many have had success with because it helps achieve sustainable outcomes in weight loss. Every meal plan will vary for everyone.

  1. First, individuals have different health goals.
  2. Second, everyone has a different approach to their diet choices. For example, an individual might want to go low-carb and goes with the ketogenic diet. In comparison, some individuals are comfortable planning a week in advance and freezing labeled plastic containers.

Regardless of goals, dietary, or fitness preferences, a workable meal plan is recommended. The ultimate goal is to prevent feeling overwhelmed about planning the next healthy meal and resort to a junk food meal. To steer clear of unhealthy food choices and achieve a healthy body composition, here is a real-world tip to create and stick to a healthy meal plan.

Have a well-stocked fridge and pantry

Keeping to a meal plan is easier with a well-stocked fridge and pantry. Ensure to keep a list of essential groceries whenever going to the store to ensure plenty. This list of staples includes:

  • Eggs
  • A favorite protein
  • Whole grains
  • Yogurt
  • Healthy oils
  • Herbs and spices
  • Butter
  • Leafy greens
  • Beans

Having these ingredients ready to go means a healthy meal can be quickly put together when short on time.

Be realistic and make room for crazy days

You don’t have to come up with a seven-day weekly meal plan. It is important to change up the routine, so boredom doesn’t set in. Before planning and prepping several meals, double-check the calendar. Allow yourself some slack. This could be one or two lunches or dinners in a week just in case something comes up. If batch cooking, even schedule days for leftovers for that extra flexibility.

References

BMJ. 2017 Advances in the diagnosis and management of neck pain. Available at: https://pubmed.ncbi.nlm.nih.gov/28807894/

Mayo Clin Proc. 2015. Epidemiology, diagnosis, and treatment of neck pain. Available at: https://pubmed.ncbi.nlm.nih.gov/25659245/

Open Orthop J. 2016. A Qualitative Description of Chronic Neck Pain has Implications for Outcome Assessment and Classification. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5301418/

Phys Ther. 2018. A Mechanism-Based Approach to Physical Therapist Management of Pain. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6256939/

Chiropractic Care For Individuals Post Back Surgery or Spinal Fusion

Chiropractic Care For Individuals Post Back Surgery or Spinal Fusion

Individuals that go through severe low back pain caused by degeneration, herniated discs, vehicle, personal, work, and sports injuries, surgery, or spinal fusion is usually a last resort if non-invasive treatments fail to provide relief or not enough relief. Patients try to avoid spinal fusion because it can be an intense experience and requires a year-long recovery period. Unfortunately, individuals still experience discomfort and pain after surgery. Do individuals want to know what other treatment options are available, including chiropractic care?

Chiropractic Care For Individuals Post Back Surgery or Spinal Fusion

Doctors will inform post-op patients of the risks involved with chiropractic therapy. However, chiropractic medicine can bring natural pain relief after surgery. Chiropractic treatment requires that an individual be adequately or fully healed before beginning a personalized treatment plan. At Injury Medical Chiropractic and Functional Medicine Clinic, we consult patients post-surgery about the effectiveness of rehabilitation spinal adjustments and physical therapy massage.

Wait Time After Surgery

Spinal fusion surgery involves removing the discs between two or more vertebrae and fusing the bones with metal screws and plates. The objective is to correct conditions like herniated discs and degenerative diseases by immobilizing the spine in that area. It can take at least three months for the vertebrae to fuse for a fully immobilized graft. Once the graft is complete, a few months of physical therapy are recommended to loosen/stretch and strengthen the muscles around the graft. Initial recovery combined with physical therapy typically takes a full year for a complete recovery.

It is during recovery where it can be difficult and for discomfort and pain to present. The reason is patients are recommended to avoid any twisting, bending, over-reaching motions, or the graft could break. This can make an individual take on awkward poses/postures, flexing and contracting muscles incorrectly, causing strain. The result is added discomfort and/or pain.

How Chiropractic Helps

Spinal fusion is not guaranteed to alleviate an individual’s back pain completely. But many do experience discomfort or pain post-surgery. This could be for a little while or longer, depending on their condition or injuries. Fortunately, chiropractic treatment can help bring pain relief through mobilization, manipulation, and massage techniques. Manipulations’ objective is to adjust and/or realign the bones of the spine and other areas of the body. Because of the intricacy of spinal manipulations, many who have undergone back or spinal fusion surgery are hesitant to seek chiropractic treatment. Discuss possible chiropractic care with your physician to determine if the surgical graft is strong enough to withstand spinal manipulations. If the graft is adequately/fully healed and your physician believes it can endure mild adjustments, reach out to a chiropractor to discuss a customized treatment plan.


Body Composition Testing


Poor Leg Skeletal Muscle Mass

The gluteal muscles or buttock muscles are the largest muscle group in the body. Individuals can start losing bone density by their 30s. This increases the risk of injury and further bone density loss. Bone density loss is a natural process, but the process can be accelerated for individuals with under-developed skeletal muscle mass. The health of muscles and bones are closely linked. Researchers found that individuals with less muscle mass than average for their height tended to have narrower and thinner bones. This resulted in limited lower bending strength.

Decreased muscle mass was shown to be linked to balance problems and increased risk of falls. There is a higher prevalence of sarcopenia or muscle wasting for patients with hip fractures and a reduction of leg muscle mass. The combination of:

  • Low muscle mass
  • Low bone density
  • Hip fractures
  • It can have lifelong consequences
References

Fernandez, Matthew et al. “Surgery or physical activity in the management of sciatica: a systematic review and meta-analysis.” The European spine journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society vol. 25,11 (2016): 3495-3512. doi:10.1007/s00586-015-4148-y

Keller, Glenda. “The effects of massage therapy after decompression and fusion surgery of the lumbar spine: a case study.” International journal of therapeutic massage & bodywork vol. 5,4 (2012): 3-8. doi:10.3822/ijtmb.v5i4.189

O’Shaughnessy, Julie et al. “Chiropractic management of patients post-disc arthroplasty: eight case reports.” Chiropractic & osteopathy vol. 18 7. 21 Apr. 2010, doi:10.1186/1746-1340-18-7

Perrucci, Rachel M, and Christopher M Coulis. “Chiropractic management of post-spinal cord stimulator spine pain: a case report.” Chiropractic & manual therapies vol. 25 5. 6 Feb. 2017, doi:10.1186/s12998-017-0136-0

Szulc, Pawel et al. “Low skeletal muscle mass is associated with poor structural parameters of bone and impaired balance in elderly men–the MINOS study.” Journal of bone and mineral research: The American Society for Bone and Mineral Research vol. 20,5 (2005): 721-9. doi:10.1359/JBMR.041230

Low Levels of Choline Can Contribute To Muscle Cramps

Low Levels of Choline Can Contribute To Muscle Cramps

Muscle cramps are sudden and involuntary contractions of one or more of the body’s muscles. They often occur at night or at any moment stopped by a sudden Charley horse. These cramps can cause severe pain, making it impossible to move and use the affected muscle/s. They are usually brought on from:

 

Low Levels of Choline Can Contribute To Muscle Cramps

Affected by muscle cramps

Muscle cramps are common and can happen to anyone, but often occur to:

  • Indoor/outdoor physical work employees
  • Pregnant women
  • The elderly
  • Infants
  • Individuals that are overweight
  • Athletes

Cramping Up

Muscle cramps can be a symptom of a variety of medical issues. It is typically dehydration and muscle strain from overworking/exercising the muscles, but it can also be a sign of medical conditions like:

  • Poor circulation
  • Mineral depletion low levels of magnesium, calcium, potassium, and choline
  • Diuretics
  • Low electrolyte levels
  • Nerve disorders are rare cases, but a pinched nerve or spinal cord injury can cause nerve compression that can lead to cramping
  • Tight muscles, this comes from inactivity and not stretching the body causes the muscles to contract involuntarily
  • Hypothyroidism, a thyroid gland that is less active than normal can cause cramps
  • Liver disease

Muscle cramps can make daily activities difficult if not impossible to perform. They often happen at night affecting proper sleep. This can lead to:

  • Pain hangover
  • Grogginess
  • Fogginess
  • Cautious body behavior – as an individual wants to avoid pain and more cramping they begin to watch how they:
  • Step
  • Reach
  • Bend
  • Move
  • So as not to cause discomfort, pain, and further cramping, they develop awkward body positions that create more health problems from improper body posture.
Muscle cramps can happen to any muscle of the body. However, they present most often in the:
  • Abdomen
  • Ribs
  • Legs
  • Feet
  • Hands
  • Arms

Symptoms

This is usually sudden, sharp pain. Individuals can also feel or see a lump of muscle tissue under the skin.

When to see a professional

They usually go away on their own not requiring medical care. However, seek medical attention if the cramps:

  • Are causing severe discomfort and pain
  • Severe swelling, redness, or changes in skin tone
  • Muscle weakness is present
  • They are occurring frequently
  • They do not improve with self-care
  • There is no connection with an obvious cause, like intense physical activity/exercise

Mineral Depletion

Choline is a nutrient that just as important but not as well known as B vitamins.  Choline has a fundamental role in muscle physiology and low levels could be a cause/contributor of muscle cramping. Choline is well-known for its function as part of the neurotransmitter acetylcholine. This is a chemical messenger that transmits signals between nerve cells and muscles. Acetylcholine is the physiological link that tells the muscles to contract. This is where medications can interfere with the messaging system.

Most believe that muscle cramps are caused by magnesium deficiency. This is true, but magnesium is not the only nutrient that could present with muscle issues. Choline regulates intracellular calcium and muscle contraction. This is what helps bind calcium proteins to muscle receptors. Choline keeps minerals like calcium available to the muscles so they can use it instantly when they need to contract. For individuals with skeletal muscle issues, which can be muscle cramping, general soreness, or another type of issue, testing for choline status could be the key.

Prevention and Relief

Home self-care for prevention and relief includes:

  • Heat or ice application to the muscle/s and affected areas
  • Avoiding caffeine
  • Drink plenty of water before and during physical activities, indoor/outdoor work, exercise
  • Self-massaging the cramped muscle/s
  • Stretching before and after physical activities
  • Nightly stretching before bed
  • Chiropractic maintenance

Body Composition Testing


Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

American Osteopathic Association. Muscle Cramp. Accessed 12/10/2019.

Merck Manual. Muscle Cramps. Accessed 12/10/2019.

Miller, Timothy M, and Robert B Layzer. “Muscle cramps.” Muscle & nerve vol. 32,4 (2005): 431-42. doi:10.1002/mus.20341

Nutrients, July 202

The Difference Between Muscle Mass and Lean Body Mass

The Difference Between Muscle Mass and Lean Body Mass

There are different types of muscle from a biological perspective, however, there is no such thing as lean muscle. Lean suggests the absence of body fat. But the fact is that all muscle is lean muscle. It is important to build muscle mass as the body ages, however, it is more important to build lean body mass. Here is the difference.

Lean Body Mass

Lean Body Mass is the total weight of an individual’s body minus all the weight from the fat mass.

Lean Body Mass (LBM) = Total Weight – Fat Mass

Lean Body Mass includes the weight of the:

  • Skin
  • Body Water
  • Bones
  • Organs
  • Muscle Mass

Because Lean Body Mass consists of various components, any change in the weight of these areas is recorded as changes in lean body mass. However, the weight of the body’s organs will not change. Bone density does decrease with time and age, but will not significantly affect the weight of lean body mass. With lean body mass, 2 areas of focus include:

  • Body water
  • Muscle mass

Lean Muscle

Sometimes, individuals use the term lean muscle referring to the shape of the muscles. However, both types of muscle are lean and fat-free.

The difference between muscle mass and lean muscle

  • The strict definition of muscle mass is the weight of the muscles of the body. When individuals say they are gaining muscle mass, they typically mean that the muscles look and feel bigger.
  • Lean muscle mass on the other hand is a term often used when someone is referring to the weight of the muscles, not factoring in the amount of fat that could be present within a muscle.

Combining Lean Gains

Increases in Skeletal Muscle Mass are also an increase in Lean Body Mass. What tends to happen is individuals combine them as lean mass gains or lean gains. However, an increase in Lean Body Mass does not always increase muscle.

The Difference Between Muscle Mass and Lean Body Mass

This is because body water makes up a significant portion of an individual’s Lean Body Mass. For example, a body composition analysis of a 174-pound male.

The Difference Between Muscle Mass and Lean Body Mass

98.1 Total Body Water + 35.5 Dry Lean Mass = 133.6 Lean Body Mass

  • Water makes up more than 55% of total body weight
  • This is normal for healthy adult males
  • Lean Body Mass consists of three components, two of which are water.
  • Everything else grouped together makes up the individual’s Dry Lean Mass.
  • This includes bone minerals, protein content, etc.

Muscle gains contribute to Lean Body Mass gains, but so does water. The difference is that water levels can fluctuate throughout the day depending on:

  • Hydration levels
  • Diet
  • Physical activity

The muscle tissue itself contains a significant amount of water. Muscle tissue is comprised of up to 79% water. Research has shown that resistance training increases intracellular water in both men and women. This creates an issue when looking at lean gains.

  • Lean Mass gains can happen quickly, and the increases are mostly body water

Measuring Lean Body Mass and Muscle Mass

What not to do

Don’t try to use a scale to calculate changes in Skeletal Muscle Mass. A popular method used is to estimate muscle gain from the number on the scale and applying fitness websites/magazine tips. The problem with this technique is that estimating progress has many factors that can influence an increase in body weight. These include:

  • Undigested food or drink
  • Water retention/glycogen
  • Water retention/sodium

Most methods of body composition analysis divide the body into Lean Body Mass or Fat-Free Mass/Fat Mass. These include:

Each has its pros and cons with a difference in accuracy, depending on the technique used.

Using A Lean Body Mass Calculator

A lean body mass calculator computes various factors that include:

  • Height
  • Weight
  • Gender
  • Age

It is the difference between total body weight and body fat weight. However, these calculations are more for helping physicians determine the appropriate amount of prescription medication/s or if an individual will be undergoing anesthesia and not a computation of overall body composition.

Paying Attention to Weight Loss

  • Paying attention to weight loss is an inaccurate reflection of lean body mass, muscle mass, or lean mass.
  • Weight loss, or gain, does not reflect overall health and body composition.

Body Fat Percentage

Body fat percentage is different, as far as, the healthy range for men and women. This can provide insights into the overall health of a person.

Key Points

  • All muscle is lean muscle
  • Muscle Mass aka Skeletal Muscle Mass
  • Resistance training/weightlifting workouts combined with added protein will generate a muscle mass percentage increase
  • Skeletal Muscle Mass is connected with Lean Body Mass
  • Everyone’s body composition is different, making the proportion of an individual’s skeletal muscle mass to Lean Body Mass unique.
  • Lean Mass or Lean body mass is the safest term to use to describe gains.

Which Is More Important?

  • When it comes to tracking muscle gain or fat loss, it all comes down to what tools are being used to measure progress.
  • If working with just a weight scale, an individual will only know their weight increases or decreases.
  • This is difficult to see the difference in weight gain from water, muscle, or body fat.
  • For individuals that want accurate measuring of their muscle gain and assessing their health, then body composition analysis is the key.

Body Composition Difference


Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Galán-Rioja, Miguel Ángel et al. “Effects of Body Weight vs. Lean Body Mass on Wingate Anaerobic Test Performance in Endurance Athletes.” International journal of sports medicine vol. 41,8 (2020): 545-551. doi:10.1055/a-1114-6206

Köstek, Osman et al. “Changes in skeletal muscle area and lean body mass during pazopanib vs sunitinib therapy for metastatic renal cancer.” Cancer chemotherapy and pharmacology vol. 83,4 (2019): 735-742. doi:10.1007/s00280-019-03779-5

Ribeiro, Alex S et al. “Resistance training promotes an increase in intracellular hydration in men and women.” European journal of sports science vol. 14,6 (2014): 578-85. doi:10.1080/17461391.2014.880192

Ten Haaf, Dominique S M et al. “Protein supplementation improves lean body mass in physically active older adults: a randomized placebo-controlled trial.” Journal of cachexia, sarcopenia and muscle vol. 10,2 (2019): 298-310. doi:10.1002/jcsm.12394

Lower Back Muscle Knots Can Be Broken Down With Chiropractic

Lower Back Muscle Knots Can Be Broken Down With Chiropractic

Muscle knots are common and can occur anywhere on the body. They can cause aching and pain in the muscles and joints. When examining a muscle knot also known as myofascial trigger points, it can feel swollen, tense, or like a bump. A particular area where these knots present is in the low back. This happens from excessive wear-and-tear on the lower spine from work, school, daily tasks, and chores. This causes the muscle fibers to tear, and with restricted or no time to rest the area and let it heal properly leads to the fibers bunching/clumping together forming a painful knot.11860 Vista Del Sol, Ste. 128 Lower Back Muscle Knots Can Be Broken Down With Chiropractic

Muscle Knots In The Lower Back

A muscle knot in the lower back causes aching, soreness, and full-on pain. They tighten and contract even when the muscle is resting. The affected area often becomes inflamed or swollen causing pain and aches to radiate/spread to the gluteal muscles, as well.

Development

These knots develop when the tissue fibers pull apart and bunch up together. They start to stick together and with time the area becomes thicker. This results in the muscle knot. They can be caused by:

  • Stress
  • Tension
  • Poor posture
  • Muscle overuse
  • Muscle strain
  • Sedentary habits

Body dehydration and an unhealthy diet can also contribute to muscle knots. They look like a small bump under the skin. The bump can be red and is usually tender/sore when touched. However, not all muscle knots are visible, but when touched there is soreness and/or pain.

Do They Go Away?

They can go away on their own, but this comes from proper rest and recovery time. However, muscle knots should not be ignored, as even the smallest knot can compress surrounding nerves and muscle tissues. This can cause irritation and weakness. Larger muscle knots could cause movement/mobility issues.

Therapies

Stretching

Stretching will help stretch out and release tight muscle knots. Stretching loosens the muscle fibers and prevents them from becoming attached. Stretches to release a muscle knot include:

Start with these simple stretches/exercises and slowly work up to more vigorous ones.

Chiropractic Care

Chiropractic care can break down muscle knots through various adjustments. They are experts on the musculoskeletal system and understand where the problem is occurring along with the connected muscles.

  • A chiropractor will palpate the spot where the most pain presents and the surrounding area.
  • They will begin with a soft massage. This warms up the area getting the blood circulating. The blood circulation helps prevent pain making the adjustment/s far more effective.
  • Then pressing on nearby joints that the muscle knot is connected to breaks up the tight fibers.
  • Then the section/area is stretched out. This extends the fibers and prevents them from winding back into a knot.
  • They will recommend stretches and exercises

Therapeutic Massage

A massage helps to release tension and encourages muscle knots to loosen up and break down. A massage therapist will perform a deep tissue massage or a Swedish massage. Massage helps to release endorphins, which are the body’s natural painkiller. These calm the body and reduce pain. They will also recommend simple massages at home. These can include:

  • Rolling a massage ball/roller on the muscle knot
  • Self-massage using the fingers in circular motions on the affected area

Heat and Ice

Hot and cold therapy can calm and prevent inflammation. Heating pads are best if the area has stiffness or is painful. The heat relaxes tight muscles and increases blood flow. Cold therapy stops the swelling. If the muscle knot gets bigger or begins turning red, icing the area is recommended. Alternating between the two can eliminate symptoms and assist with quicker healing.


Body Composition


Building Functional Strength

There are exercises to improve functional strength. Functional training targets specific areas:

These types of exercises should be incorporated into a workout routine. One exercise is:

Pushup to Arm and Hip Raise

The muscles worked include:

  • Pectoralis major/minor
  • Rectus abdominus
  • Obliques
  • Deep abdominals
  • Hip abductors and rotators
  • Scapula stabilizers

To do the exercise

  • Start with doing a normal pushup.
  • When the top of the movement is reached
  • Lift one arm up, turn the shoulder, and reach up
  • Then lift the outside leg up as high as possible and hold for 10 seconds
  • Repeat on the other side
  • Do 6-10 repetitions on each side

This exercise builds shoulder, arm, and hip strength. It engages the core and abdominal muscles and improves flexibility in the shoulders, back, and hips.

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Cramer, Holger et al. “Postural awareness and its relation to pain: validation of an innovative instrument measuring awareness of body posture in patients with chronic pain.” BMC musculoskeletal disorders vol. 19,1 109. 6 Apr. 2018, doi:10.1186/s12891-018-2031-9

Malanga, Gerard A et al. “Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.” Postgraduate medicine vol. 127,1 (2015): 57-65. doi:10.1080/00325481.2015.992719

Eating Healthy And Chiropractic Medicine

Eating Healthy And Chiropractic Medicine

Eating healthy and spinal health are interconnected. Eating healthier will help to lose weight, and provide a healthier body mass index. This means more muscle mass, especially when integrated with more protein. The spine sustains and supports the whole torso and upper body. When weight increases in these areas it can cause an array of issues like subluxations, curvature problems, sciatica, and more. The extra muscle mass takes the added stress from any extra weight off of the spine. Strong muscles can carry the weight of the body, taking the pressure off the spine and keeping it healthy and operating in top form.  
 

Making Healthy Adjustments

No matter where an individual is on their healthy eating plan, there are common practices that work for many and helps improve their diet. This involves integrating healthy food groups into the diet in different ways, and not giving up when mistakes are made, but learning from them. When developing new healthy habits it takes time, diligence, practice, and research to eat the right foods.  

Fruits and Veggies

It is easier and tastier to forget the nutritious foods and go for the carbs, fats, etc. Rather than trying to add more vegetables, or eating fruit as a snack every day can be tough. An easier, and better way to integrate fruits and vegetables into one’s diet is to substitute the carbs and fats for fruits and veggies in the main meals every day.
  • This could be spiralized zucchini, squash, or no-carb spaghetti instead of pasta spaghetti.
  • Instead of ice cream try real fruit sorbet.
  • Mashed cauliflower instead of white rice or mashed potatoes.
  • There are plenty of substitutes that are healthier and just as tasty and as the real thing.
  • Healthy recipes out there that can give you ideas on how to do this.
The benefit of substituting fruits and vegetables, rather than just adding them to a diet is individuals increase their health by reducing unhealthy dietary elements and adding healthy new ones at the same time. However, this does not mean doing it all at once. The goal is to gradually substitute these nutritious foods into everyday dishes for maximum health benefits.  
11860 Vista Del Sol, Ste. 128 Eating Healthy And Chiropractic Medicine
 

More Fiber and Protein

It is important that the body gets enough fiber and protein as a healthy energy source. Many individuals can become dependent on: Ingesting unhealthy foods all day every day takes a significant toll on the body. This includes:
  • Blood sugar
  • Weight
  • Energy
  • Mood
Fiber and protein are important because the two regulate the body’s systems to promote healthy bodily functions. Fiber helps the digestive system and regulates carbohydrate breakdown. This means the energy obtained from any carb will last longer and will not increase blood sugar when integrated with fiber. Most individuals know that protein builds muscle. But it also makes the body feel full much longer than carbs or sugars do. This allows for natural regulation of how much is eaten during the day so an individual does not eat more than the body needs. Carbs and sugars are not filling and can become addictive. This means that they can be eaten all day long without feeling full and just load up with empty calories. A few ways to integrate fiber and protein into a diet:

Breakfast

  • Eggs
  • Turkey bacon
  • Whole wheat/multigrain toast

Lunch

  • Whole wheat wrap or sandwich

Dinner

  • Brown rice and beans are loaded with protein and fiber.
  • A great substitution for vegetarians/vegans for more protein or fiber
11860 Vista Del Sol, Ste. 128 Eating Healthy And Chiropractic Medicine
 

Reduce Sugar Intake

Reducing sugar intake or switching to balanced sugars from fruits, yogurt, etc. A diet high in sugar can wreck the body, causing:
  • Weight gain
  • Mood swings
  • Overeating
  • Other unhealthy effects
Sugar is fine when practiced in moderation. But when it becomes a daily habit, that’s when it can start affecting the body. The objective is to drink more water, and use substitutions when cravings present. Try:
  • Yogurt instead of ice cream
  • Healthy fruit drinks instead of soda
  • Tea instead of wine
  • Keep the indulgences to once or twice a week if possible.

Eating Healthy Benefits

A few of the benefits from eating healthy that will improve quality of life:
  • Improved digestive health
  • Weight loss
  • Reduced to no back pain
  • Reduced to no foot pain
  • Healthy sleep patterns
  • Less fatigue
  • Improved focus
  • Improved brain health
  • Clear skin
  • Reduced to no irritability

Body Composition


 

New Health Issues

Steady weight gain throughout life can lead to adult diabetes. This is brought on by more body fat and muscle loss. Loss of skeletal muscle mass is linked to insulin resistance. The less muscle is available, the less insulin sensitive the body becomes. Loss of muscle can cause other problems with age. One damaging condition, especially for women, is osteoporosis. This happens when old bone is reabsorbed rather than new bone being created. Both men and women can have decreased muscle mass with thinner, weaker bones. This increases the risk of osteoporosis and the risk of serious injury from falls. Prevention includes Eat sufficient protein throughout the day. It is often best to space out protein intake across meals and not consume all at once to ensure the proper amount is being met daily. Regular body composition monitoring can help. The goal is to minimize muscle mass loss and fat mass gain as the body ages.  

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG* email: coach@elpasofunctionalmedicine.com phone: 915-850-0900 Licensed in Texas & New Mexico  
References
Cena, Hellas, and Philip C Calder. “Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease.” Nutrients vol. 12,2 334. 27 Jan. 2020, doi:10.3390/nu12020334 Locke, Amy et al. “Diets for Health: Goals and Guidelines.” American family physician vol. 97,11 (2018): 721-728. Warensjö Lemming, Eva, and Liisa Byberg. “Is a Healthy Diet Also Suitable for the Prevention of Fragility Fractures?.” Nutrients vol. 12,9 2642. 30 Aug. 2020, doi:10.3390/nu12092642
The Body’s Proper Spinal Alignment Achieved Through Chiropractic Repair

The Body’s Proper Spinal Alignment Achieved Through Chiropractic Repair

When a machine isn’t working correctly because the mechanism’s parts have slipped, shifted, become loose, and are on the verge of breaking down, an expert/professional is called in to repair the damaged parts. The same can be said of the spine. From all the movement at home, work, shopping, activities the spine also compresses and falls out of place becoming misaligned. That’s when individuals need to call a chiropractor to repair/realign the spine. The spine is an integral component of the body’s functionality and health. This includes:  
  • Structure
  • Support
  • Flexibility
  • Shock absorption
  • Protection of the neural tissues
 
11860 Vista Del Sol, Ste. 128 The Body's Proper Spinal Alignment Achieved Through Chiropractic Repair
 

Healthy Spinal Alignment

  For the spine to operate at its best proper alignment is necessary. The spine is impacted by everyday activities that shift, jolt, bounce, and stress the spine. Exacerbating the regular wear and tear includes:     Spinal misalignment disrupts the essential functions that can lead to illness/disease. Some simple ways to assess individual spinal alignment.  
  • The ears, shoulders, hips, and knees should be aligned with each other. From side to side when facing straight forward
  • Spinal rotation can be assessed by bending forward and touching the toes. Have a mirror or someone to look for a rib hump that is also used in scoliosis screening
  • The head, shoulders, and spinal curves align from the side in general creating an S shape
  Every individual’s spine varies significantly. This is why a professional chiropractic examination, diagnosis, and customized treatment plan will maximize spinal alignment and overall health.  
11860 Vista Del Sol, Ste. 128 The Body's Proper Spinal Alignment Achieved Through Chiropractic Repair
 

Chiropractors are the Expert Repair Specialists

  Chiropractors are specially trained at spotting spinal misalignment/s and repair. This is done non-invasively through manual adjustments and mobilization techniques. When the spine is in optimal alignment it will prevent and activate the body’s natural healing abilities. Once spinal alignment is achieved the chiropractor can help maintain proper alignment with exercise, health coaching, lifestyle adjustments, and nutrition to maximize individual health.

Body Composition

 

 

A partner, spouse, friend, co-worker, professional for maintaining health

  Finding someone to share the highs and lows during an individual’s health journey will significantly help relieve stress and continue to be motivated. It can be a spouse, best friend, coworker, or licensed professional. When an individual vocalizes their thoughts and feelings, they gain confidence in their ability to handle whatever comes their way. This is an individual that will help navigate the negative emotions by listening and providing advice and encouragement. Take some time every week to share successes, failures, goals, etc. Whatever comes to mind to just get it out there so it can be evaluated and broken down into manageable parts. The great thing about sharing is that it can inspire positive changes.  

Disclaimer

  The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.   Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG* email: coach@elpasofunctionalmedicine.com phone: 915-850-0900 Licensed in Texas & New Mexico  
References
  Diebo, Bassel G et al. “Sagittal alignment of the spine: What do you need to know?.” Clinical neurology and neurosurgery vol. 139 (2015): 295-301. doi:10.1016/j.clineuro.2015.10.024   Caprara, Sebastiano et al. “Spinal sagittal alignment goals based on statistical modeling and musculoskeletal simulations.” Journal of biomechanics vol. 102 (2020): 109621. doi:10.1016/j.jbiomech.2020.109621   Senzon, Simon A. “The Chiropractic Vertebral Subluxation Part 10: Integrative and Critical Literature From 1996 and 1997.” Journal of chiropractic humanities vol. 25 146-168. 6 Apr. 2019, doi:10.1016/j.echu.2018.10.008
Trapezius Muscle Spasms: Chiropractic Treatment and Relief

Trapezius Muscle Spasms: Chiropractic Treatment and Relief

The body’s muscles function to produce force and motion. The trapezius muscle is one of the largest, which makes it highly susceptible to injury/s and spasms. A trapezius muscle spasm is when the muscle starts to contract. This muscle group is based around the neck and shoulders and is used to move the scapula shoulder bone.  
 

Causes of Trapezius Muscle Spasms

A few causes for this muscle to become inflamed/irritated include:
  • Poor posture
  • Injury
  • Stress
  • Tension
  • Improper lifting

Symptoms

The effects feel similar to a pulled shoulder muscle. Common symptoms include:
  • Upper body stiffness
  • Shoulder pain
  • Neck pain
  • Arm numbness/tingling
  • Lack of shoulder flexibility

Spasm and Pinched Nerve Difference

A muscle spasm and pinched nerve might seem or feel similar, but they are different. A muscle spasm makes the area tight and can cause muscle twitching. They vary in intensity with some spasms being mild and others excruciating. In some cases, a spasm can cause a nerve to get pinched if the knot contorts tightly around a nerve and if it is big enough. Conversely, a pinched nerve can also cause twitching, but it typically results in severe pain. Pinched nerves can also cause tingling sensations and numbness depending on the severity it could cause muscle spasms.  
11860 Vista Del Sol, Ste. 128 Trapezius Muscle Spasms: Chiropractic Treatment and Relief
 

Treating The Spasms

There are a few ways to treat this naturally.

Heat and Ice Therapy

One way to calm a muscle spasm is using heat and ice. The heat will increase nerve and blood circulation keeping the muscles flexible, and the warmth will soothe the injury. This helps prevent the muscles from spazzing and generating pain. Ice therapy also increases blood circulation but the focus is on reducing inflammation. The nerves become slightly frozen which stops the tingling, significantly reducing the pain. If pain presents around the trapezius, immediately put an ice pack on. It should be applied every few hours in 15-minute sessions. Once the pain subsides, heat therapy can be applied. A heating pad placed around the area, a warm/hot bath, or standing in the shower if possible with a massage setting letting the warm/hot water hit the muscle. But it must be consistent, doing it for about 20-minute sessions three times a day.

Stretches and Exercises

Stretches and exercises can help keep the muscle flexible and prevent any tightening.

Upper Trapezius Stretch

This stretch will move the upper trapezius area, promoting flexibility and preventing the muscle from becoming stiff.
  • Sit in a chair with proper posture
  • Holding onto the chair with the left hand, wrap the right arm over the top of the head so that the hand touches the left ear.
  • Gently pull the head toward the right and hold.
  • Slowly move the head back and repeat with the other hand.

Shoulder Shrugs

  • Moving the shoulders up and down throughout the day stretches the trapezius.
  • It releases tension and strengthens the muscle to protect it.
  • This exercise should be done every few hours for about a minute or two.
  • Also occasionally rolling the shoulders will help stretch the smaller components of the trapezius.

Cobra Pose

This yoga pose is for relieving tension.
  • It can be very helpful for those suffering from severe spasms or from a pinched nerve.
  • The first thing is to lie face-down on the floor.
  • Keeping the feet straight behind, use the hands to gently push the upper body up so that the spine slightly curves.
  • Make sure that the hands are situated in front of the body and firm on the ground.
  • Hold for a few seconds and then release.
  • Repeat the process three more times.
11860 Vista Del Sol, Ste. 128 Trapezius Muscle Spasms: Chiropractic Treatment and Relief
 

Therapeutic Massage

  • The soothing motions from a massage will calm irritated areas and encourage them to heal quicker.
  • At first, because of the tenderness around the area, a massage could present with pain.
  • The massage therapist needs to press on the area to increase blood circulation so that toxins get flushed out.
  • While it might hurt the individual soon notices that the swelling and pain are reducing.
Some massage techniques include:

Chiropractor

Chiropractors specialize in the musculoskeletal system and understand how the muscles, bones, and joints all work together. For muscle spasms, they investigate the problem and look at other areas of the body that could be contributing to or worsening the condition. For some, muscle spasms could be brought on by a misplaced joint pressing on the area. A chiropractor will palpate the areas to ensure this is not the case. And if there is a problem, they will perform a joint manipulation. This realigns the joint back in place and reduces muscle spasm symptoms. Over time the muscles become healthier because chiropractic releases toxins and improves the range of motion.

Body Composition


 

Anti-Inflammatory Diet

Often, muscle spasms are the result of inflammation. When a muscle swells, it can place pressure on surrounding nerves. The more intense the inflammation the more pressure/stress on the nerves. This can make moving and functioning very difficult because of the pain. To naturally reduce inflammation consider an anti-inflammatory diet. This type of diet is filled with antioxidants, vitamins, and minerals that will work to reduce swelling. Although it might not completely repair the muscle injury, it can reduce symptoms and stop oxidative stress. Foods to eat more of are:
  • Cherries
  • Tomatoes
  • Almonds
  • Blueberries
  • Oranges
  • Salmon
  • Kale
  • Turmeric

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
Finley JE. Physical Medicine and Rehabilitation for Myofascial Pain.�Medscape. https://emedicine.medscape.com/article/313007-overview#showall. Updated May 21, 2017. Accessed July 16, 2018. Rodante JA, Al Hassan QA, Almeer ZS. Myofascial Pain Syndrome: Uncovering the Root Causes.�Practical Pain Manag. https://www.practicalpainmanagement.com/pain/myofascial/myofascial-pain-syndrome-uncovering-root-causes. 2012;6. Last updated on October 5, 2012. Accessed July 16, 2018. http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.656.582&rep=rep1&type=pdf
Strengthening The Core Muscles For Back Pain Relief

Strengthening The Core Muscles For Back Pain Relief

The core and the muscles involved are a group of muscles that wrap around the body’s torso. The front, back, and sides. Strengthening these muscles will improve and ultimately alleviate lower back pain. One of the main muscles that are overlooked is the transverse abdominis muscle. It is vital to a healthy core, especially if back pain is presenting. It’s known as the seatbelt muscle as it is deep in the abdomen and wraps around the waist. It has everything to do with long-term core strength and function. A properly developed transverse abdominus functions like a lumbar support belt that protects the spine. When the transverse abdominus is strong the muscle contracts to generate the correct amount of support and stability when in motion. �

11860 Vista Del Sol, Ste. 128 Strengthening The Core Muscles For Back Pain Relief

For example, individuals that do not have low back pain engage the transverse abdominus around 30 milliseconds before moving the shoulder, while individuals that have low back pain have a delayed contraction of the transverse abdominus muscles that makes them take on awkward postures, and move in an awkward fashion contributing to back pain and continuing to weaken the core muscles. Individuals that regularly do transverse abdominus strengthening exercises greatly reduce the risk of experiencing low back pain for the first time and reduce the recurrence of those already with back pain. �

Core Muscle Anatomy

The first step to strengthening is understanding the moves and how to do them correctly with basic anatomy. Think of the core as a muscle box where the:

  • The front is the abdominals
  • The back is the spinal stabilizing muscles
  • The base is the pelvic floor
  • The top is the diaphragm
  • The sides are the hip muscles

The core moves in three ways:

  • The body flexes and extends whenever bending forward and standing up
  • The body does a lateral side bend when bending the trunk to one side
  • The body rotates the trunk when twisting the torso

Muscle Weakness

The transverse abdominus tends to suffer from neglect which is one reason why it becomes weakened. This increases the risk of developing back pain. Another reason is that individuals have a weak muscle is they exercise in one-plane of movement. Not working out the core muscles in all planes of motion can contribute to back pain. For example, if an individual performs pelvic tilts, they are only moving in one plane when tilting the hips forward and back, known as flexion and extension. To achieve optimal/functional strength, the core workout needs to include side bending and twisting movements. �

Strengthening The Transverse Abdominus

 

Pigeon Pose

Many individuals sit for extended amounts of time and are excessively tight along the sides and hips. The first step should be to increase the hip’s mobility before strengthening the core. If the hip muscle’s fibers become shortened, it can affect hip joint function and efficiency during core movement. The Pigeon Pose is a hip opener. How to do it:

  • Get on the floor with the knees and palms on the ground.
  • Slide the left leg back so the hip is extended, then externally rotate the right hip/turn the right leg out from the hip. Focus on positioning the right shin perpendicular to the body.
  • Extend the trunk so the body is upright, lifting the chest, arching the back, and looking toward the ceiling, while resting the fingertips on the floor a little forward of the hips.
  • Hold the pose for 30 seconds and switch sides.
  • This stretches the hip flexor muscles in the extended leg and the rotator and outer hip muscles in the flexed leg.
11860 Vista Del Sol, Ste. 128 Strengthening The Core Muscles For Back Pain Relief

Pay Attention To The Engaged Muscles

Individuals can train the transverse muscles to activate faster and more effectively throughout the day by slowing down and paying attention to moving with more intent. Place the hands around the waist and engage the core to feel the muscles contracting. This will help get a feel for the movement. Once comfortable remember to engage these abdominal muscles before and while reaching, twisting, or lifting items. �

Pelvic Tilt

This exercise is vital for building the smaller muscles that support a healthy core. How to do it:

  • Lie on back with knees bent and feet on the floor.
  • Engage the transverse muscles and gently tilt the pelvis upward.
  • Return the pelvis to a neutral position.
  • Repeat.
  • Start with 3 sets of 10-12 reps.

When this is no longer challenging and can be completed without increasing back pain, advance to more challenging exercises like the bird dog, planks, or plank variations.

11860 Vista Del Sol, Ste. 128 Strengthening The Core Muscles For Back Pain Relief

Standing Exercises

Translating core strength into functional strength and pain-free movement progresses to standing exercises that require rotation. One example is a standing lunge with rotation. How to do it:

  • Get into a lunge stance with the front leg flexed 90 degrees at the hip, knee, and ankle. The rear leg should be extended at the hip with the knee touching or almost touching the floor.
  • Twist from the waist. When comfortable doing this movement, hold weight like a dumbbell, medicine ball, or gallon jug of water in both hands, and gradually increase the weight as the muscles get stronger.

When in the process of strengthening the core, consistency is the key. Commit to a short workout every day instead of one massive workout once or twice a week. Ten minutes a day is enough to build strength, improve function, and decrease back pain. �


Improved Body Composition

 


Functional fitness and the ability to move about comfortably not only benefit physical wellness but also improves body composition. The aging process reduces the metabolic rate, which leads to increased body fat. Lean Body Mass gets lost from age and inactivity. Lean Body Mass contributes to the overall Basal Metabolic Rate, also known as the body’s metabolism. It is the number of calories the body needs to support essential functions. Engaging in strength training or resistance exercises will help regain the muscle loss from aging/inactivity, and can lead to an increase in lean body mass.

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

People who regularly engaged in TVA-strengthening exercises were less likely to experience a recurrence of low back pain:�Australian Journal of Physiotherapy�(2002), �Specific spinal exercise substantially reduces the risk of low back pain recurrence��https://www.sciencedirect.com/science/article/pii/S000495141460283X?via%3Dihub

Heart Health, The Spine, and The Chiropractic Connection

Heart Health, The Spine, and The Chiropractic Connection

Heart health and proper function circulate millions of gallons of blood to the entire body. The circulation moves:
  • Oxygen
  • Fuel
  • Hormones
  • Essential cells
  • Other compounds
  • Removes metabolic waste products
11860 Vista Del Sol, Ste. 128 Heart Health, The Spine, and The Chiropractic Connection
 
If the heart stops, vital functions can fail almost instantly. Family history and genetics play a role in the development of heart disease, but lifestyle choices also play a part. Heart health disease prevention focuses on: Chiropractic treatment can help improve overall heart health.

Heart Health

If every nerve was disconnected, the heart would continue to beat. There is a small node of the heart muscle that rhythmically contracts and relaxes inherently, and sets the heartbeat pace. It can be thought of as a natural pacemaker and is called the sinoatrial node.  
 
In an average adult, the node maintains a rhythm of around 70 beats per minute. This natural pacemaker keeps the heart working, while the nerves that accelerate and decelerate (the sympathetic and parasympathetic nerves) can affect the sinoatrial node affecting the heartbeat.  

Sympathetic and Parasympathetic Nerves

The sympathetic and parasympathetic nerves are located in the thoracic and upper cervical spine. With chiropractic, any spinal misalignments, pressure, stress, and restrictions are properly addressed, and able to normalize the cardiac rhythm and heart rate. Corrective treatment of the cervical spine will also help lower blood pressure and remove any stress on the cardiovascular system. Heart and spinal health are vital, contact a local chiropractor today.  
11860 Vista Del Sol, Ste. 128 Heart Health, The Spine, and The Chiropractic Connection

Healthy Body Composition

 

Aerobic Training Strengthens The Heart

Aerobic exercise will strengthen the heart, as well as, train the heart to be more efficient in circulating blood. The chamber of the heart that pumps blood to the rest of the body literally gets larger and squeezes out more blood with each pump, meaning the stroke volume gets increased. This improves cardiac output, which is the quantity of blood pumped by the heart per minute. A strong, efficient heart is the objective to live a long and healthy life. When the heart is stronger and pumps more blood it doesn�t have to beat as much and as rapidly. Lowering the resting heart rate is associated with a reduced risk of cardiovascular disease. Cardiac adaptations are helped with an increase in blood volume that happens with aerobic exercise training. What happens is the expanded blood volume improves the heart�s contractility/fill capacity pumping more blood per beat. The heart contracts to move blood throughout the body. By making it stronger and more efficient, the heart�s responsibilities are lightened by decreasing the different types of resistance.

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
Yang, Jian et al. �Physical Exercise Is a Potential “Medicine” for Atherosclerosis.��Advances in experimental medicine and biology�vol. 999 (2017): 269-286. doi:10.1007/978-981-10-4307-9_15
Transverse Myelitis Rare Spinal Cord Disorder Possible Cause Covid-19

Transverse Myelitis Rare Spinal Cord Disorder Possible Cause Covid-19

Covid-19 has impacted everyone in so many ways. There is a possible connection between Covid-19 and a rare spinal disorder known as transverse myelitis. There have been three known cases of acute transverse myelitis brought on from covid-19. Although these case reports are not enough to prove that covid is the cause for transverse myelitis, researchers are delving into the possibility of a connection between the virus and this spinal condition.  
11860 Vista Del Sol, Ste. 128 Transverse Myelitis Rare Spinal Cord Disorder Possible Cause Covid-19
 

Transverse Myelitis

Transverse myelitis causes inflammation of the spinal cord. It can be caused by
  • Infections
  • Immune system disorders
  • Disorders that damage/destroy myelin
Myelin is the layer that forms around nerve cell axons or the wiring of the nervous system and insulates them. It consists of protein, fatty substances, and acts as a defensive sheath that allows electrical impulses to transmit properly. The insulation properties are essential for:
  • Proper motor function
  • Sensory function
  • Cognition
 
Without the insulation, the electrical impulses traveling through the spinal cord dissipate or weaken. The messages don’t reach the nerves and can lead to:
  • Muscle spasms
  • Twitching
  • Numbness
The most common disorder that destroys the myelin known as demyelination is multiple sclerosis. Transverse myelitis can affect individuals of:
  • Any race
  • Gender
  • Age
There are treatments, but there is no cure. Treatments consist of corticosteroids and other therapies to suppress the immune system. However, their focus is on preventing and minimizing permanent neurological damage.  
11860 Vista Del Sol, Ste. 128 Transverse Myelitis Rare Spinal Cord Disorder Possible Cause Covid-19
 

Recognizing and Identifying

Symptoms of transverse myelitis can include:
  • Pain that usually starts in the lower back and causes shooting pain/sensations down the legs, arm, and torso
  • Leg/s and arm/s weakness
  • Sensory changes in the legs, torso, and genital area
  • Bladder and Bowel dysfunction
  • Muscle spasms
  • General discomfort
  • Headaches
  • Fever
  • Loss of appetite
Depending on the segment of the spine where the damage is occurring will determine which parts of the body are affected. Diagnosis begins with a thorough medical evaluation. A doctor will utilize various methods. A thorough neurological exam will be performed to rule out any issues that require emergency intervention. If a doctor suspects transverse myelitis they will order diagnostic tests like:
  • Magnetic resonance imaging or an MRI
  • Blood tests
  • Lumbar puncture

Treatment

As previously stated, there is no cure for transverse myelitis, and treatment focuses on managing complications. Treatments can include:
  • Pain medication
  • Antiviral medications
  • Intravenous corticosteroids
  • Immunomodulating agents
  • Plasma exchange therapy
  • Intravenous immunoglobin treatment
The hard facts are that while most people with transverse myelitis have at least a partial recovery, for some, however, recovery can continue for up to two years and longer. A combination of medications, chiropractic, and physical therapy can help improve physical symptoms. The National Institute of Neurological Disorders and Stroke is working to understand the process, as to how the immune system destroys or attacks myelin. Hopefully, this will lead to answers, improved treatment, and prevention. It is well-documented that Multiple sclerosis, bacterial infections, and other viruses can cause transverse myelitis, research must continue to see if there is a connection to covid-19.

Chiropractic Lower Back Pain 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*
References
Chakraborty, Uddalak et al. �COVID-19-associated acute transverse myelitis: a rare entity.��BMJ case reports�vol. 13,8 e238668. 25 Aug. 2020, doi:10.1136/bcr-2020-238668
Sarcopenia Muscle Mass Loss With Chronic Back Pain

Sarcopenia Muscle Mass Loss With Chronic Back Pain

Sarcopenia means the loss of muscle tissue/mass from the natural aging process. Something that all of us are going through. However, when chronic back pain is involved it can speed up the natural process, which can lead to various health issues. Keeping the body fit and the spine healthy is the objective with approaches that can be utilized and employed to help maintain muscle mass. By the time an individual turns 30, the muscles are large and strong. But going into the 30s, individuals begin to lose muscle mass and function. Individuals that are physically inactive can lose up to 5% of muscle mass every ten years after 30. Even those who are regularly active, still lose some muscle. Sarcopenia typically kicks-in around age 75-80. However, it could speed up as early as 65. It becomes a factor in bone frailty and increases the risk of falls and fractures in older adults.  
11860 Vista Del Sol, Ste. 128 Sarcopenia Muscle Mass Loss With Chronic Back Pain
 

Muscle Tissue Changes and Back Pain

Loss of muscle mass causes individuals to have a lesser degree of strength and function. As the decline continues, mobility lessens, and disability increases. With less muscle strength individuals become perfect candidates for falls/injury/s and become more prone to weight pain. Body composition shifts can play a major role in issues like spinal stenosis and degenerative disc disease. Bone density also decreases with age increasing the risk of mobility issues. This means less activity which can make back pain worse and keeps the degenerative cycle going. The back pain intensifies, physical function is very limited, and low bone mineral density brings down an individual’s quality of life.

Symptoms and Causes

Symptoms include:
  • Weakness
  • Loss of stamina
With reduced activity muscle mass becomes further shrunk. Sarcopenia is seen more often in individuals that are inactive. However, it is also seen in individuals that are physically active on a regular basis. This suggests that there are other factors involved. Researchers think these could be:
  • The ability to turn protein into energy is decreased
  • There are not enough calories/protein per day to maintain muscle mass
  • A reduction in the nerve cells that are responsible for sending signals from the brain to the muscles when moving, contracting, extending, etc
  • Low concentration of certain hormones, including:
  1. Growth hormone
  2. Testosterone
  3. Insulin-like growth factor

Prevention

Because it can affect younger individuals as well, specifically those who are leading sedentary lifestyles and are overweight, prevention is the key. It is a domino effect that:
  • Starts with reduced activity
  • That leads to weight gain
  • Causing even less activity
When the body’s muscles are not being used they begin to atrophy. Fortunately, the loss can be reversible to a certain degree. Helping to build the muscle mass back up and help prevent sarcopenia is the goal.

 
11860 Vista Del Sol, Ste. 128 Sarcopenia Muscle Mass Loss With Chronic Back Pain
 

Strength training

Muscles need a degree of stress to grow, which is then followed by recovery. Low-impact training programs/exercises performed at least two to three days per week can help keep the muscles healthy and in top form.

General physical activity

Exercise does not have to only be a regimented training form. Being active means keeping the body moving and mobile on a regular basis. This can be gardening, vacuuming, taking a walk around the neighborhood, parking far away when shopping to walk more, taking the stairs instead of the elevator. Anything that involves moving the body regularly and keeps the muscles active will help in the prevention process.

Protein

There is a wasting syndrome known as Cachexia. There is a connection between protein consumption and muscle mass. Older adults are at risk of low protein intake because they do not synthesize amino acids as effectively as they used to. Whey protein is recommended specifically because it creates and maintains high concentrations of amino acids in the blood. Other protein choices include:
  • Greek yogurt
  • Peanut butter
  • Eggs
  • Nuts
  • Seeds
  • Beans
  • Lean animal proteins

Resistance Training

Sarcopenia prevention will promote better back/general health for every age group. However, it is crucial for those who are experiencing accelerated muscle loss like individuals over 50 and especially after 60. Resistance/strength training or some form of physical activity done on a regular basis can significantly slow the decline. But heavy-weights are not necessary. Older individuals might believe weight training means they have to lift heavy with fewer reps and more weight. It is actually the opposite, with more reps and lighter weight. An example could be doing 20 reps with a 5-pound weight instead of 5 reps with a 20-pound weight. The total amount of weight being lifted is the same in both cases. This approach benefits the individual because of the less load/strain on the bones and joints. It also allows older individuals to do more sessions per week, keeping the active overall. Those experiencing sarcopenia, and with lumbar stenosis, to do exercises that challenge the muscles without adding additional pressure on the joints. This could be:
  • Walking in a swimming pool
  • Cycling
  • Pilates
  • Yoga
Bodyweight/calisthenic exercises like pushups, squats, and wall slides can also be beneficial. The focus should be on regular activity that can progress slowly, and promotes tone without risk of injury. Muscle tone is maintained by activity and is essential for everyone. Get a routine, keep moving and the body will benefit greatly.
 

Sports Injury Chiropractic 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*
Healthy Aging of the Body’s Muscles

Healthy Aging of the Body’s Muscles

Healthy aging is not the easiest to do. The muscle aging process breaks down faster than they get repaired as the body ages. This makes it difficult to participate and carry out regular activities. For healthy aging to be achieved exercise is a must. Specifically, strength training helps to regain muscle loss from aging/inactivity. Strength training reduces the difficulty of daily tasks, enhances the body’s energy, and composition. Strength training combined with vitamin D supplementation will slow down muscle loss, help regain muscle mass/strength, maintain healthy blood sugar levels, and prevent falls. New health problems, new aches, pains, and new fragility caused by muscle loss. What steps can be taken to promote healthy aging and staying healthy and fit? The science of aging, and what can be done to age gracefully and maintain optimal health.  
11860 Vista Del Sol, Ste. 128 Healthy Aging of the Body's Muscles
 

The body and aging

The body’s muscles are constantly going breaking down and repairing themselves. As the muscles are used throughout the day, tiny microscopic tears happen from wear and tear. This is where the tears need to be rebuilt with protein. As the body gets older, it stops rebuilding muscle as efficiently and with time, there is a reduction in overall muscle mass and strength. This loss can be from a combination of factors including:
  • Hormone changes – increasing/decreasing levels
  • Physical inactivity
  • Underlying conditions like cardiovascular disease, diabetes, cancer
This reduction in muscle mass does not just happen to the seniors and the elderly. Body development and strength are at their optimal in an individual’s twenties and start to plateau in the thirties. A decrease in strength usually leads to being less active, and routine activities start to become more difficult. Less activity leads to:
  • Less to no calories burned
  • Minimal muscle development
  • Negative changes to body composition
  • Muscle loss
  • Increase in body fat
At some point in an individual’s thirties, the body begins to progressively lose muscle each year. At fifty an individual could have lost around ten percent of the body’s muscle. Then an additional 15% by sixty and another 15% by seventy. Then overall functionality is lost and the ability to enjoy life to the fullest decreases.

Muscle loss factors

Sarcopenia

Sarcopenia is a significant loss of muscle mass and strength. It focuses on diet changes and physical activity that cause progressive loss of muscle mass.
  • Balance issues
  • Change in walking ability
  • Decreased ability to perform daily activities
It was once believed that muscle loss and the effects that came with it were inevitable. However, with the advancements in science and musculoskeletal health, along with continuing to stay active and keeping track of body composition, there are ways to combat loss of muscle mass and strength. Causes include:
  • Age
  • Improper nutrition – decreased protein intake
  • Hormonal changes
  • Increase in pro-inflammatory proteins that the body makes, not the type that is eaten
  • Decreased physical activity
  • Vascular disease/s

Malnutrition

Malnutrition is a lack of nutritional intake, which can affect body composition. Malnutrition can create complications that not only affect diet and exercise but how the body responds to diet and exercise. Elderly individuals tend not to get enough protein, which is essential for healthy muscle repair. This is often because they have trouble chewing, food-costs, and trouble cooking limit their access to getting protein on a regular basis. Inadequate protein intake can lead to sarcopenia. Protein requirements for older individuals are higher than for the younger population. This is brought on by age-related changes like a decreased response to protein intake. This means that older individuals need to consume more protein to achieve the same anabolic effect. Micronutrient deficiency means a lack of nutrients. These are minerals and vitamins, that support body processes like cell regeneration, immune system health, and eyesight. Examples are iron or calcium deficiencies. This deficiency has the highest impact on normal physiological functions/processes and can happen with a protein-energy deficiency. This is because most micronutrients are obtained from food.  
 

Body composition and age

Proper lean muscle mass is essential for healthy aging. A lack of enough muscle can result in:

Difficulty moving

This is when regular movements are no longer regular but now take massive amounts of strength and energy. Examples include taking the elevator becoming a necessity and getting in and out of a car is just as challenging. Loss of function and independence are common as muscle loss progresses. Nineteen percent of women and ten percent of men aged 65 or older no longer have the ability to kneel.

Weight gain

The muscles are linked with the body’s metabolism, so once muscles begin to diminish, so does the metabolism. This is referred to as the body’s metabolism slowing down. What is actually happening is a loss of muscle, meaning the body needs fewer calories to function. When the body needs fewer calories and an individual continues eating the same amount of calories, this is when body fat starts to accumulate. This can happen with no significant changes to individual weight. As muscle loss progresses, it is replaced by fat. Body-weight can remain unchanged, but changes in body composition are unseen, which often leads to an array of health problems associated with obesity.

New healthy aging problems

Studies show that weight gain at a steady rate can lead to adult-onset diabetes. This is due to more body fat and muscle loss. Skeletal muscle mass loss has been linked with insulin resistance. This means the less muscle, the less insulin sensitive an individual becomes. As insulin sensitivity decreases and becomes more resistant, the risk factors for type 2 diabetes increases. Loss of muscle can cause other problems with age. One damaging condition is osteoporosis. A few ways to prevent muscle loss.
  • Eat a proper amount of protein throughout the day. Space out protein across several meals rather than trying to eat it all at once. This will ensure the proper amount daily.
  • Monitor body composition regularly. Try to keep muscle mass loss and fat mass gain at a minimum.
  • Begin a strength training routine.
11860 Vista Del Sol, Ste. 128 Healthy Aging of the Body's Muscles
 

Focus on building muscle

Muscle loss and weakness has been shown to not be a part of aging, but rather as a result of chronic inactivity. Muscle mass is lost with age but it is not the aging process itself that causes muscle atrophy. It is because individuals tend to become more inactive. Physical inactivity is really what causes muscle loss and weakness. However, something can be done about inactivity. For example, there was a study on postmenopausal women that revealed that regular resistance training increased muscle strength by about 19% after one year. Scientific researchers believed this training increased bone mineral density, which defends against brittle bones. This along with related studies also confirmed that bone frailty can be reduced. Muscle strength relative to muscle mass can also be improved with resistance/strength training. The idea is that physical aging can be slowed down with physical activity. This is to keep the muscles from losing function.

DNA damaged cells

Telomeres are caps at the end of DNA strands that protect the chromosomes. They can be thought of as the plastic ends on shoelaces. If those shoelaces lose the plastic ends the laces become frayed until they unravel and can no longer do their job. The same can be said of telomeres, the DNA strands become damaged and the cells cannot do their job. A shortening of the Telomere is a hallmark of cellular aging. Cells with shortened telomeres tend to malfunction and secrete hormones that trigger an inflammatory response and tumor formation. A study found that individuals that exercise regularly have longer telomeres. This does not mean that an individual has to spend the entire day at the gym. Only moderate, not heavy strength training was found to be effective.  
 

Maintain muscle

Older individuals can still be reluctant to try improving their fitness level. Many believe that years of inactivity has done its damage and that they are too old to train. However, anyone can set goals to improve body composition that will improve energy levels and maintain activity. Functional fitness refers to the ability to move comfortably throughout daily life. It not only benefits physical activity but contributes to improved body composition. The aging process does reduce metabolic rate and often leads to increased body fat. Lean Body Mass contributes to the overall Basal Metabolic Rate also known as metabolism. This is the number of calories the body needs to support its essential functions. Engaging in strength training or resistance exercises can regain some of the muscle loss brought on from aging and inactivity. This can lead to an increase in lean body mass, which increases Basal Metabolic Rate. This all helps prevent:
  • Bone loss
  • Heart disease
  • Obesity
  • Age-related falls
With age and the loss of lean muscle mass, balance and agility follow. Tendencies to fall increase and the injuries from those falls can be detrimental to overall health and quality of life. Fractures caused by falling are higher in elder women. A study of all-women over the age of fifty spent 12 weeks using bands as the chosen form of resistance, as opposed to dumbbells or seated machines, saw a significant increase in strength. None of the participants reported injuries. This could be important for those that are worried that exercise could cause too much strain on the body.

It is never too late

Six percent of adults in the United States engage in resistance training or some form of weight training at least twice a week. There are misconceptions that weight training has an age limit. This is not true. The benefits from lifting weights, whether dumbbells, bodyweight exercises, bands, machines, etc are for everyone young and old. This does not mean training at high-intensity. Older adults should look to resistance training to increase energy levels and decrease body fat. A study in Sports Medicine focused on the effects of strength training for older adults found:
  • Increased power
  • Reduced difficulty to perform daily tasks
  • Enhanced energy
  • Improved body composition
  • Participation in spontaneous physical activity
There are several key changes for older adults to increase their healthy aging. They are:
  • Eating sufficient nutrients
  • Monitoring body composition
  • Strength/resistance training
Both strength training and proper nutrition are vital for maintaining or achieving ideal body composition.
 

Vitamin D

Vitamin D is a nutrient that can be acquired in several ways. It supports the normal physiologic functions that include the absorption of minerals like calcium and zinc. This nutrient can be acquired through food consumption, supplemental form, and exposure to the sun. Most foods in a regular diet provide a relatively small amount with the exception of fatty-fish. Examples of natural food sources include:
  • Salmon
  • Swordfish
  • Egg yolks
  • Fortified foods like milk, orange juice, and yogurt
Once Vitamin D enters the body, it goes through the liver, kidneys and gets converted into an active form, known as a prohormone. It is then circulated into the blood. A prohormone is essential to normal physiological function and support of the skeletal muscle system.

Building muscle

Vitamin D plays an important role in bone health. More recently it has been reported to contribute to muscle quality. Skeletal Muscle Mass decreases with age, primarily from decreased activity. Treatment includes proper nutrition, exercise, and vitamin D naturally or in supplementation form. It was found to slow down muscle loss, help regain muscle mass and strength.

On your feet

Falls are the number-one cause of fatal and nonfatal injury/s. Low vitamin D levels could be partly to blame. There is strong evidence that vitamin D deficiency can increase the risk of a fall in older adults. The connection has to do with the effects of muscle strength and function. Around 250 older adults participated in a trial of taking vitamin D daily plus calcium supplementation improved:
  • Quadriceps strength
  • Postural control
  • Daily functions
  • Standing up
  • Walking
After a year falls were found to decrease by over 25%. Compared with patients that only received calcium, and improved by almost 40% after 20 months. Supplements helped these individuals counter the effects of aging and inactivity on their muscles, and was important in preventing potential falls that could result in injury. Getting enough vitamin D is a step to take to supplement exercise, strength training, and maintain muscle health.

Blood sugar check

Vitamin D benefits for muscle health have been linked with muscle mass and blood sugar. Insulin is a hormone that allows blood sugar into the muscles. Individuals with sufficient blood vitamin D levels have a significantly lower risk of hyperglycemia than those with below-recommended levels. Research shows that daily vitamin D supplements in combination with calcium slow down the long-term rise in blood sugar in individuals with prediabetes. Research has shown that supplementation is beneficial for those who are classified as having a deficiency.

Vitamin D Supplements

For individuals with vitamin deficiencies, supplementation can help prevent loss of muscle, strength, falling, and the progression of hyperglycemia. Aging can be accomplished strength training, aerobic exercise, a healthy diet, and the regular monitoring of body composition.

Healthy aging

Maintaining optimal health and aging the way we were supposed to is possible. It does get harder to maintain ideal body composition. The muscles have a harder time rebuilding/repairing and can experience sarcopenia and malnutrition. It is not about getting a flawless physique, but about being able to participate in activities and maintain a healthy lifestyle. Achieving functional fitness through:
  • Observation
  • Diet evaluation
  • Dietary supplementation
  • Twice a week strength training
  • Five-time a week moderate cardiovascular fitness
It is never too late to start on the journey towards optimal health and healthy aging.

Weight Loss Techniques – Push Fitness Center

 
 

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*
Regular Physical Activity Every Day

Regular Physical Activity Every Day

Being physically fit does not mean training for a triathlon. Regular light exercise/activity is all that is needed. Just going for a 30-minute walk around the neighborhood or playing a 20-minute game regularly is highly beneficial to your health. And the more active you are the better for your health.

  • Skating
  • Bicycling
  • Jogging
  • Swimming
  • Walking
  • Playing

 

11860 Vista Del Sol, Ste. 128 Regular Physical Activity Every Day El Paso, Texas

Regular Activity

Whatever the activity, so long as you get at least 20 minutes of exercise a day will go along way in the future. Regular activity/exercise can help prevent diseases and injuries, which include osteoporosis.

Nothing crazy, just begin to work some activity little by little into a routine. One way is after some sitting work/schoolwork once the brain has had enough is the perfect time to go outside and move around. Do some chores that require physical movement, like vacuuming, sweeping, hanging laundry, etc and turn it into a workout.� A daily routine of light to moderate physical activity strengthens and maintains the body by helping to:

  • Build healthy bones, muscles, and joints
  • Control weight
  • Build lean muscle
  • Reduce overall body fat
  • Prevent the development of high blood pressure hypertension��

 

 

Here are a few suggestions on how to get 20-30 minutes of daily exercise/activity.

  • Try an online fitness class.
  • Check out your local gym for online to see what classes are available.
  • Family time can become a fun activity/exercise time.
  • Take a walk with the family, as many are already doing, play basketball, soccer, or other favorite sport together.
  • Invite friends to be physically active online, maybe playing a workout video game and workout together.

If regular physical activity is difficult or you have a medical condition,�consult your doctor to recommend the appropriate amount of physical activity and exercises that are safe�to perform. But if you are a healthy person, but have not exercised for a while then try for 30 minutes of physical activity a day to keep you healthy and strong.

 

 

Core Exercises That Help With Back Pain

Here are some examples of abdominal exercises that can help develop strong abs and help with back pain prevention. These exercises and the number of repetitions are only suggestions. Talk to your doctor before trying these exercises, and remember to listen to your body. If it doesn’t feel right, stop right away.

Elbow Planks

  1. Lie down on your stomach with your body straight.
  2. Elbows should be at 90-degrees and close to the body’s sides.
  3. Rest the forearms on the floor and interlace the fingers.
  4. Gently push your body up using the forearms.
  5. Don’t’ let the back fall/drop.
  6. Stay straight.
  7. Engage the core muscles during the entire movement.
  8. Hold this position for 30 seconds, release, and repeat 3 times.
  9. Do this once a day.

 

11860 Vista Del Sol, Ste. 128 Regular Physical Activity Every Day El Paso, Texas

Crunches

  1. Lie on your back with the knees bent and the feet flat on the floor, about hip-distance.
  2. Interlace the fingers of your hands behind your head with the elbows out wide.
  3. Inhale and then as you exhale, use the abdominal muscles and not the neck muscles to slowly raise the head, neck, and back off the floor.
  4. Inhale and slowly lower the upper body back to the floor, and repeat.
  5. Try for 3 sets of 10 crunches every day.

Push-ups

  1. Lie down on the stomach so your body is straight.
  2. Place the hands on the floor a little higher/further than the shoulders.
  3. The hands should be wider than the shoulders.
  4. Lift your body so that you’re balanced on the hands and toes.
  5. Maintain a straight back, lower your body to the floor, and slowly bend your elbows until at 90 degrees.
  6. Push back up using arm strength, upper back, and chest muscles, and repeat.
  7. Try for 3 sets of 10 every day.
  8. Once the body becomes stronger, you can go for more reps.

Doing these along with other core exercises you will notice your core strength leading to overall and optimal body strength. Other exercise forms that can help develop core strength while keeping the spine safe are yoga and Pilates. A good idea is to work with a physical therapist/chiropractor that can create a specifically targeted exercise plan that involves core strengthening and flexibility exercises to keep the spine healthy and help maintain proper posture.


 

Correct Bad Posture with Custom Foot Orthotics

 


 

NCBI Resources

 

How Can Physical Therapy Help Me El Paso, Texas

How Can Physical Therapy Help Me El Paso, Texas

Physical therapists (PTs) are healthcare professionals that treat patients of all ages with various ailments/conditions. A spine surgeon, physiatrist, orthopedist, primary care physician, neurosurgeon, and a chiropractor may refer patients to a physical therapist as part of a non-operative treatment plan.

An organized physical therapy plan may be an integral part of after-care following surgery. Therapists practice in a variety of settings, like hospitals, outpatient clinics, rehabilitation centers, and nursing homes. Physical therapists provide:

  • Treatments
  • Exercises
  • Mechanics

The primary goals�of physical therapy include:

  • Maintain practical skills
  • Improvement
  • Building endurance and strength
  • Increasing flexibility
  • Reducing pain
  • Preventing impairment

Physical therapists also instruct patients on the best way to exercise to enhance overall physical fitness, move about safely (biomechanics and ergonomics), and injury prevention. Physical therapists also help patients with long-term physical incapacity (eg, spinal cord injury).

 

11860 Vista Del Sol, Ste. 128 How Can Physical Therapy Help Me El Paso, Texas

 

Aquatic Therapy

Patients with osteoarthritis have found�water exercise to be beneficial. With a gravity-free environment,patients can perform simple exercises without stressing the tender joints. Movement increases circulation to the affected joints and can relieve stiffness. Swimming is also a great exercise for anyone for loosening up stiff joints and strengthening muscles.

 

Electrical Stimulation

This type of therapy forces a muscle or muscle group to contract and relax. Therapists place surface patches containing electrodes on the skin over the area to be treated. The therapist programs the equipment to deliver the correct amount of stimulation for a set time.

The electrical current flows through nerve and muscle cells. The treatment is not painful. The patient feels gentle pulsating or an on/off sensation. This treatment stimulates circulation and supplies the area with oxygen and nourishment for healing. Electrical stimulation enhances healing and alleviates swelling and pain.

 

11860 Vista Del Sol, Ste. 128 How Can Physical Therapy Help Me El Paso, Texas

Electrical stimulation in physical therapy. Therapist positioning electrodes onto a patient’s knee

 

Heat and Ice

Heat increases circulation, decreases stiffness, pain and muscle spasms.

Patients with early arthritis symptoms find relief by taking a warm bath or hot shower.

It is best when done in the morning to help loosen up and alleviate stiffness.

Physical therapists use moist hot packs wrapped in a towel that is laid or wrapped around the affected area.

A moist hot pack transfers moist heat that penetrates deeply into soft tissues and stimulates local circulation more than heat alone.

 

 

Ice decreases pain by slowing the nerve impulses.

Inflammation subsides with forms of cold therapy:

  • Cold packs
  • Ice massage
  • Iced towels

They are usually the first aid following trauma.

When treating an overworked body part�icetreatment should be supervised by a physical therapist.

Hydrotherapy

This is like a whirlpool bath. The water temperature and agitation loosen up joints, stimulate muscles and are controlled for maximum benefit.

 

Myofascial Release

This therapy improves circulation, decreases muscular tension and increases range of motion.

It is a type of massage that stimulates the muscles. The muscle tissue is manipulated by hand to stretch the tissue. Tight tissues become loosened using a cross friction motion with this therapy.

 

 

Movement & Conditioning

A physical therapist teaches patients how to move properly while being able to work through the pain. Therapists want patients to work as pain-free as possible. This does not mean that the exercises will be easy. More than likely they are going to be tough, but that is what you want to get back into top physical form.

 

11860 Vista Del Sol, Ste. 128 How Can Physical Therapy Help Me El Paso, Texas

Physical therapist assisting woman on an exercise ball at the clinic

 

Warming-Up can be accomplished by riding a stationary bike and some light stretching. The type of warm-up that goes with the therapy is determined by the individual treatment plan.

There will be muscle soreness for 24 to 48 hours following exercise therapy. This is completely normal and should be expected. As the exercises become a normal part of the day the discomfort will gradually go away. Stretching will increase flexibility. And as the treatment goes on resistive and strength exercises could be added.

 

Couple warming up

Home Exercise

With any treatment plan, there is usually a custom home exercise program. Exercises pretty much follow clinic exercises with variations and added stretches to keep the body from stiffening staying limber. Changes can be discussed with a physician.

 

Body Mechanics & Posture

Proper body mechanics helps to prevent further injury/s from occurring. Patients willing to maintain

  • Physical fitness
  • Reduce stress
  • Apply proper body mechanics

This reduces the risk of injury.

Proper posture is defined as keeping the natural curve of the spine. Proper posture minimizes stress to the spine. This is the first lesson a physical therapist teaches a patient.

Poor posture and poor body mechanics are leading contributors to neck and back pain.

 

11860 Vista Del Sol, Ste. 128 How Can Physical Therapy Help Me El Paso, Texas

Proper Work Habits

  • Do not lean over a desk for long periods.
  • Try not to sit without back support.
  • Adjust chair height so the knees are bent at a 90-degrees.
  • Bend the elbows at a 90-degree angle or they can rest on the work surface.
  • Don’t cradle the phone against the ear and shoulder as this can cause neck and shoulder issues.

 

movement in the work place el paso tx.

 

Lifting and Carrying Objects

  1. First, look at the object to be moved. If it looks too heavy find help.
  2. Remove obstacles from the pathway where the object will be going through.
  3. Visualize maintaining proper posture.
  4. Get as close to the object as you can.
  5. Place feet slightly apart and flat on the floor.
  6. Bend at the knees to provide stable support.
  7. Tighten the stomach muscles.
  8. Breathe deeply.
  9. Smoothly lift the object using arms and legs and not the back.
  10. Hold the object at the sides and bottom.
  11. Keep the object close to the body.
  12. Keep back straight and carry the object with elbows slightly bent.

With shopping bags or luggage split the load in two, and try to carry the same amount of weight in each hand.

 

 

Pushing versus Pulling

Pushing is the more efficient and safer method of moving objects. Keep the back straight and use the knees to push. Keep close to the object and reposition the body every so often.

Reaching for Objects

  1. Check the size, weight, and location of the object.
  2. Use a proper stool or step-ladder to get the object. Stand with both feet flat.
  3. One hand can be used for additional support.
  4. Try not to look over too much as this can cause neck strain.
  5. Think about storing regularly used items within easy reach.

Physical therapists may work directly for or with a physician, therapist, chiropractor and other healthcare providers to organize aspects of physical treatment plans. For example, a doctor may send physical therapist information of graphs, medications, analysis, and imaging results.


 

Massage Rehabilitation El Paso, Texas

 


 

NCBI Resources

During the first consultation, a physical therapist will talk about symptoms, analysis, and medical history.� Severity the location, type, and variables that decrease or increase pain are significant, and the PT will ask many questions regarding pain.

Physical therapists are healthcare professionals and members of your medical team. While physical therapy may be challenging or demanding at first, there are many benefits. It�s an opportunity to take charge of back or neck pain while building a stronger more resilient body.