Stress in the workplace is a serious issue. Working is rewarding, but it can become a cause for major stress as well. Studies have shown that more than 40% of workers find their job to be a workplace stressor. Stress takes a toll on the body both mentally and physically. Numerous factors can result in being stressed. This includes:
Working for long hours regularly
Large amounts of work to complete
Meeting deadlines
Job insecurity
Workplace Stress Can Hurt The Body
Workplace stress fatigues and agitates the body and can cause major health issues. These include:
Sometimes stress can be so intense that the heart races. For some, this can lead to panic attacks. To help calm the body down, breathing exercises can help.
One exercise to relieve stress is to take one deep inhale and hold it for three seconds.
After three seconds, with the front teeth over the edge of the upper lip.
Slowly exhale.
Wait a few seconds
Repeat until you feel calm.
Second exercise
Close your eyes and breathe in and out like blowing up a balloon.
Take a long inhale, pretend the stomach is a balloon and hold the air for seconds.
Exhaling, pretend the air escaping is like a balloon releasing the air.
This helps to slow down the heart and releases tension.
Stay Aware of Body Posture
When intensely working on something standing or hunched over for a long time, muscle tension is occurring.
When sitting, make sure the feet are planted firmly on the floor.
Keep the shoulders back and aligned.
Investing in an ergonomic chair with lumbar support can help.
Low back support will automatically encourage the body to maintain proper posture while also providing comfort.
Never cross the legs when sitting. This can place pressure on the pelvis that can lead to low back pain.
It’s important to keep the body moving as it promotes circulation and maintains muscle strength and flexibility. Not moving around can make the body feel lethargic and irritated.
By getting up and walking around, tension is released, which helps reduce stress.
Make an effort to get out and walk regularly.
Walking has been proven to reduce stress and strengthen the bones.
Therapeutic Massage
Another way to manage stress in the workplace is to get a therapeutic massage. It will soothe and relax the body, helping you feel more at ease at work and home. Benefits of massage include:
Improves flexibility
Boosts immune system function
Increases energy
Reduces anxiety symptoms
Types of massages that help with reducing tension and stress are:
Fast food and junk food can bring temporary/false relief, but eating poorly regularly will increase stress in the body. The food does not supply the body with the nutrients it needs to get large amounts of work done. Individuals get a quick jolt of energy then crash rapidly and feel worse creating an unhealthy cycle. To help manage stress, some of the best foods include:
Adjustments can be helpful to manage workplace stress. The benefits are able to release tension throughout the body and increase flexibility. Chiropractic can improve blood circulation which can reduce symptoms caused by hypertension and nerve damage. Some chiropractic techniques used include:
This can improve how the body responds to stress. Keeping the body stress-free while working will help to be more productive, and encouraged to live healthier. The nervous system is responsible for adapting to the environment, especially a stressful environment. A properly aligned spine and nervous system allow the body to manage stress better.
Body Composition
High blood pressure and diabetes prevention
Living a healthy lifestyle reduces the risk of chronic diseases, that includes diabetes and hypertension. Too much:
Sodium
Alcohol
Saturated fat
Combined with:
Smoking
Lack or no physical activity
Mental stress
These are all factors that can affect overall health and longevity.
The American Heart Association recommends at least 150 minutes a week of moderate-intense aerobic activity or 75 minutes a week of intense aerobic activity. Moderate-intense activities include:
Jamison, J R. “Stress management: an exploratory study of chiropractic patients.” Journal of manipulative and physiological therapeutics vol. 23,1 (2000): 32-6. doi:10.1016/s0161-4754(00)90111-8
Muscle cramp and muscle spasm: Three types of muscles make up the body.
Cardiac muscle makes up the heart.
Smooth muscle cells line the blood vessels, gastrointestinal tract, and organs.
Skeletal muscles attach to the bones and are used for voluntary movements.
A muscle spasm happens when skeletal muscle contracts and does not go back to its relaxed state. Spasms are forceful and involuntary. A muscle spasm that sustains/continues is a muscle cramp. The leg muscles, especially the quadriceps/thigh, hamstrings/back of the thigh, and gastrocnemius/calves, are prone to cramping, but any skeletal muscle can cramp. Charley horse is another name for a muscle cramp.
Causes
There can be a variety of causes for muscle cramps. This includes:
Physical exertion in hot weather
Overexertion
Dehydration
Electrolyte imbalance
Physical deconditioning
Certain medications and supplements could contribute to muscle cramping.
They can interfere with electrolyte levels, contribute to the breakdown of muscle tissue, and/or interfere with blood circulation. Any medication-related muscle cramping should be reported to a doctor.
Night Cramping
Night cramping, especially in the calves, is common and affects up to 60% of adults. Women are more prone to night-leg cramps than men. They are also common with age and a common contributor to insomnia. Muscle fatigue and nerve dysfunction are believed to be a factor. Management remedies include:
Stretching
Self-Massage
Topical muscle pain ointments/creams
Ice therapy
Remedies and Treatment
The majority of cramps resolve on their own within a few minutes without treatment.
It is recommended that as soon as a cramp begins, stop the activity.
Stretch and massage the area,
Hydrate with water and, if necessary healthy sports drink to replenish sodium, vitamins, electrolytes, and more.
Apply heat to help relax the muscle.
Apply an ice pack.
Nonsteroidal anti-inflammatory medications (NSAIDs) can help if the pain is substantial.
Consult a doctor if cramps are severe or are recurring often.
Prevention
Strategies for reducing the risk include:
To vary exercise routines
Maintain proper hydration
Maintain proper levels of electrolytes. Sodium and potassium are lost during physical activity, especially in the heat and with consistent sweating.
Regular Stretching
Warm-up with a quick jog or quick walk before stretching the body.
Body Composition
Insulin and the body
Insulin assists the transport and storage of energy glucose to cells, tissues, and organs. These include the body’s glucose storage like the skeletal muscles and liver. Once the blood sugar returns to a base level as the glucose is absorbed, the pancreas begins producing glucagon instead of insulin. Glucagontells the liver to release the stored sugar, which typically happens between meals. What happens to the body when eating too much sugar and carbohydrates than the glucose-storing organs can handle?
Individuals with Type 1 diabetes have a pancreas that does not produce insulin. Type 1 diabetics need to control their glucose levels with lifelong insulin therapy.
With Type 2 diabetes, the pancreas ends up producing insulin through frequent outbursts. When this starts to happen more than normal, the cells eventually lessen their insulin sensitivity. The body becomes numb to the signaling that there is excess blood sugar in the body. This is what happens in individuals with insulin resistance or Type 2 diabetes. This type of diabetes can be managed or prevented with diet adjustments.
References
AAOS: “Muscle Cramps.” Jun. 2017.
American Academy of Orthopedic Surgeons: “Muscle Cramp.”
American Academy Physician: “AAN Recommendations on Symptomatic Treatment for Muscle Cramps.”
American Family Physician: “Nocturnal Leg Cramps.”
American Osteopathic Association: “Muscle Cramp – A Common Pain.”
Journal of the American Academy of Orthopedic Surgeons: “The Athlete With Muscular Cramps: Clinical Approach.”
National Cancer Institute: “Muscle Types.”
National Institute of Mental Health: “What Is Generalized Anxiety Disorder?”
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 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.
First, individuals have different health goals.
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:
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/
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?
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
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:
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
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:
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
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
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 masson 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.
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.
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:
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.
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
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.
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:
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
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