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. �
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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 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
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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.
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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 musclesbefore 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.
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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 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
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.
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
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.
Transverse Myelitis
Transverse myelitis causes inflammation of the spinal cord. It can be caused by
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.
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:
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 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.
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
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.
Recommended Approaches
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 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.
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:
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.
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 Ratealso 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:
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*
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
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
Lie down on your stomach with your body straight.
Elbows should be at 90-degrees and close to the body’s sides.
Rest the forearms on the floor and interlace the fingers.
Gently push your body up using the forearms.
Don’t’ let the back fall/drop.
Stay straight.
Engage the core muscles during the entire movement.
Hold this position for 30 seconds, release, and repeat 3 times.
Do this once a day.
Crunches
Lie on your back with the knees bent and the feet flat on the floor, about hip-distance.
Interlace the fingers of your hands behind your head with the elbows out wide.
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.
Inhale and slowly lower the upper body back to the floor, and repeat.
Try for 3 sets of 10 crunches every day.
Push-ups
Lie down on the stomach so your body is straight.
Place the hands on the floor a little higher/further than the shoulders.
The hands should be wider than the shoulders.
Lift your body so that you’re balanced on the hands and toes.
Maintain a straight back, lower your body to the floor, and slowly bend your elbows until at 90 degrees.
Push back up using arm strength, upper back, and chest muscles, and repeat.
Try for 3 sets of 10 every day.
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.
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).
Aquatic Therapy
Patients with osteoarthritis have found�waterexercise 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.
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�ice�treatment 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.
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.
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.
Lifting and Carrying Objects
First, look at the object to be moved. If it looks too heavy find help.
Remove obstacles from the pathway where the object will be going through.
Visualize maintaining proper posture.
Get as close to the object as you can.
Place feet slightly apart and flat on the floor.
Bend at the knees to provide stable support.
Tighten the stomach muscles.
Breathe deeply.
Smoothly lift the object using arms and legs and not the back.
Hold the object at the sides and bottom.
Keep the object close to the body.
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
Check the size, weight, and location of the object.
Use a proper stool or step-ladder to get the object. Stand with both feet flat.
One hand can be used for additional support.
Try not to look over too much as this can cause neck strain.
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.
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