Factors that cause poor, unhealthy posture can be caused by the day-to-day effects of gravity on the body, personal, work, or sports injuries, illness, genetics, or a combination of these factors is also common. This leads to neck and back pain that leads to various musculoskeletal health issues. Achieving consistent healthy posture requires technique and practice. Chiropractic treatment with massage and/or physical therapy can restore muscles to optimal mobility and function.
Factors That Cause Unhealthy Posture
Factors that cause posture problems, like back pain, are often caused by issues with the strength and flexibility ratio between the body’s muscle groups that hold the body upright.
Muscle Guarding
After sustaining an injury, muscles can spasm to protect the injured and the surrounding area.
Muscle spasms can help keep injuries stable and protect them from worsening, but they can also limit movements and cause pain symptoms.
Prolonged muscle spasms can lead to weakened/vulnerable muscles, creating an imbalance between the muscles guarding against the injury and those still working normally.
This can cause the body posture to shift to compensate.
Muscle Tension
Muscle weakness or tension can develop when holding a prolonged position day after day or when doing daily tasks/chores in a way that places added stress on the body.
When certain muscle groups are weak or tense, posture will be affected.
Aches and pains begin to develop from the awkward positioning and the other muscles that must work overtime.
Unhealthy Habits
Compensation is when the body can still achieve its movement goal but with compromised and unhealthy alignment.
As the body compensates and accommodates muscle spasms, weakness, tension, and/or imbalance begin to present.
When this happens, the body may be forced to use alternate and less efficient muscle contraction and flexion patterns.
Technology
Using technology or working with several combined devices can slowly shift the body from correct alignment.
Incessant texting can cause text neck to develop, a condition in which the neck is held in too much flexion, or forward bending, for a prolonged time.
Discomfort, trigger points, and pain symptoms will develop, leading to further posture problems.
Stress and Mental Health
Individuals who experience stress regularly and easily are factors that cause posture problems.
Stress can contribute to shallow breathing or overly-contracted muscles, causing the body to shift out of alignment.
Adjusting posture can help counter the effects of stress.
Shoes
Footwear affects posture.
Heels extend the body’s weight forward, which can cause hip and spinal misalignment.
Individuals can wear down the outside or inside of their shoes faster because of things like:
Imbalanced kinetic forces will be translated up the ankle, knee, hip, and lower back.
This can lead to pain and discomfort in any of these joints.
Genetics
Sometimes, factors that cause unhealthy posture are hereditary.
For example, Scheuermann’s disease – a condition in which adolescent boys develop pronounced kyphosis in their thoracic spines.
It is recommended that the individual work with their primary/specialist healthcare provider in conjunction with a chiropractic specialist team for treatment and management.
Chiropractic treatment can help individuals achieve and maintain proper posture through various massage therapies to release tightness and relax the muscles, decompression to realign the spine, adjustments to realign the body, and postural training through exercises and stretches to develop healthy postural habits.
Quick Patient Intake
References
In, Tae-Sung et al., “Spinal and Pelvic Alignment of Sitting Posture Associated with Smartphone Use in Adolescents with Low Back Pain.” International Journal of Environmental Research and Public Health vol. 18,16 8369. 7 Aug. 2021, doi:10.3390/ijerph18168369
Korakakis, Vasileios, et al. “Physiotherapist perceptions of optimal sitting and standing posture.” Musculoskeletal Science & Practice vol. 39 (2019): 24-31. doi:10.1016/j.msksp.2018.11.004
Mansfield JT, Bennett M. Scheuermann Disease. [Updated 2022 Aug 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499966/
Mingels, Sarah, et al. “Is There Support for the Paradigm ‘Spinal Posture as a Trigger for Episodic Headache’? A Comprehensive Review.” Current pain and headache reports vol. 23,3 17. 4 Mar. 2019, doi:10.1007/s11916-019-0756-2
Mork, Paul Jarle, and Rolf H Westgaard. “Back posture and low back muscle activity in female computer workers: a field study.” Clinical biomechanics (Bristol, Avon) vol. 24,2 (2009): 169-75. doi:10.1016/j.clinbiomech.2008.11.001
Pope, Malcolm H et al. “Spine ergonomics.” Annual review of Biomedical Engineering vol. 4 (2002): 49-68. doi:10.1146/annurev.bioeng.4.092101.122107
Shaghayegh Fard, B et al. “Evaluation of forward head posture in sitting and standing positions.” 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): 3577-3582. doi:10.1007/s00586-015-4254-x
Tinitali, Sarah, et al. “Sitting Posture During Occupational Driving Causes Low Back Pain; Evidence-Based Position or Dogma? A Systematic Review.” Human Factors vol. 63,1 (2021): 111-123. doi:10.1177/0018720819871730
Wernli, Kevin, et al. “Movement, posture and low back pain. How do they relate? A replicated single-case design in 12 people with persistent, disabling low back pain.” European Journal of Pain (London, England) vol. 24,9 (2020): 1831-1849. doi:10.1002/ejp.1631
Athletes regularly take an ice-water bath after training or playing. It is known as cold water immersion/cryotherapy. It is used to relieve and reduce muscle soreness and pain after intense training or competition. From runners to professional tennis and football players, taking an ice bath is a common recovery practice. Many athletes utilize ice baths to help with faster recovery, prevent injury, and cool down the body. Here we provide some research on cold-water immersion therapy.
Ice Water Bath
Cold Immersion After Exercise or Physical Activity
Exercise causes microtrauma/tiny tears in the muscle fibers. The microscopic damage stimulates muscle cell activity to repair the damage and strengthen the muscles/hypertrophy. However, hypertrophy is linked with delayed onset muscle soreness and pain/DOMS, between 24 and 72 hours after physical activity. An ice water bath works by:
Constricting the blood vessels.
Flushes out waste products (lactic acid), out of the muscle tissues.
Reduces inflammation, swelling, and tissue breakdown.
Then, applying heat or warming up the water increases and speeds up blood circulation, improving the healing process.
There is no current ideal time and temperature for cold immersion, but most athletes and trainers who use the therapy recommend a water temperature between 54 to 59 degrees Fahrenheit and immersion of five to 10 minutes, and depending on the soreness, sometimes up to 20 minutes.
Pros and Cons
The effects of ice baths and cold water immersion on exercise recovery and muscle soreness.
Relieves Inflammation but Can Slow Down Muscle Growth
A study determined that cold water immersion can disrupt training adaptations.
Research suggests that icing muscles right after maximum exercise decreases inflammation, but can slow down muscle fiber growth, and delay muscle regeneration.
Athletes trying to increase muscle size and strength may need to adjust the therapy sessions.
Reduce Muscle Soreness
A review concluded there was some evidence that ice water immersion reduced delayed onset muscle soreness when compared to resting and rehabilitation or no medical treatment.
The most effects were seen in running athletes.
There was no substantial evidence to conclude whether it improved fatigue or recovery.
The studies did not have a standard for adverse effects or follow-up with the participants regularly.
There was no difference in muscle soreness between cold water immersion, active recovery, compression, or stretching.
Pain Relief
Cold water immersion after a physical activity offers temporary pain relief but can help with a faster recovery.
A study of jiu-jitsu athletes found that following a workout with cold water immersion could lead to decreased muscle aches and help reduce lactate levels.
Alternating cold water and warm water baths (contrast water therapy), may help athletes feel better and offer temporary pain relief.
Active Recovery Alternative
More research is needed before a firm conclusion can be reached on ice-water bath therapy. However, active recovery is a recommended alternative for athletes looking to recover faster.
A study suggested that ice baths were equally effective, but not more effective, as active recovery for reducing inflammation.
Cold water immersion is no greater than active recovery upon local and systemic inflammatory cellular stress.
Research determined that active recovery is still the most widely used, and currently the best way to recover after intense exercise or physical activity.
Low-impact workouts and stretches are still considered the most beneficial cool-down methods.
Cold Water Therapy
Ice Bath
Individuals can use their tub at home to perform cold water therapy.
Individuals may want to purchase a large bag of ice, but the cold water from the faucet will work.
Fill the tub with cold water, and if desired, pour in some ice.
Let the water and ice sit to get the cold temperature.
Measure the temperature if necessary before getting in.
Submerge the lower half of the body and adjust the temperature based on feel by adding more water, ice, or warm water if freezing.
It’s like icing with an ice pack, but the whole body swelling reduces and relaxes the muscles.
Don’t overdo it – one review found the best routine was 11 to 15 minutes of immersion at a temperature between 52 and 60 degrees Fahrenheit.
Cold Shower
A few minutes in a cold shower is another way to perform the therapy.
Individuals can get in a cold shower or start with warm water and slowly transition to cold.
This is the easiest and most time-efficient method of cold water therapy.
Safety
Consult with your doctor or a health care practitioner before practicing cold water therapy.
Exposure to cold water can affect blood pressure, circulation, and heart rate.
Cold water immersion can cause cardiac stress and can result in a heart attack.
Be mindful that exposure to cold temperatures can result in hypothermia.
Get out of the cold water if you experience numbness, tingling, discomfort, and/or pain.
Optimizing Wellness
References
Allan, R, and C Mawhinney. “Is the ice bath finally melting? Cold water immersion is no greater than active recovery upon local and systemic inflammatory cellular stress in humans.” The Journal of Physiology vol. 595,6 (2017): 1857-1858. doi:10.1113/JP273796
Altarriba-Bartes, Albert, et al. “The use of recovery strategies by Spanish first division soccer teams: a cross-sectional survey.” The Physician and sports medicine vol. 49,3 (2021): 297-307. doi:10.1080/00913847.2020.1819150
Bieuzen, François, et al. “Contrast water therapy and exercise-induced muscle damage: a systematic review and meta-analysis.” PloS one vol. 8,4 e62356. 23 Apr. 2013, doi:10.1371/journal.pone.0062356
Fonseca, Líllian Beatriz et al. “Use of Cold-Water Immersion to Reduce Muscle Damage and Delayed-Onset Muscle Soreness and Preserve Muscle Power in Jiu-Jitsu Athletes.” Journal of athletic training vol. 51,7 (2016): 540-9. doi:10.4085/1062-6050-51.9.01
Forcina, Laura, et al. “Mechanisms Regulating Muscle Regeneration: Insights into the Interrelated and Time-Dependent Phases of Tissue Healing.” Cells vol. 9,5 1297. 22 May. 2020, doi:10.3390/cells9051297
Shadgan, Babak, et al. “Contrast Baths, Intramuscular Hemodynamics, and Oxygenation as Monitored by Near-Infrared Spectroscopy.” Journal of athletic training vol. 53,8 (2018): 782-787. doi:10.4085/1062-6050-127-17
Sutkowy, Paweł, et al. “Postexercise impact of ice-cold water bath on the oxidant-antioxidant balance in healthy men.” BioMed research international vol. 2015 (2015): 706141. doi:10.1155/2015/706141
Regarding the musculoskeletal system, the various muscles, tissues, and ligaments help protect the spine and vital organs that make the body functional. These muscles are sectioned into different groups that help provide movement and motion to the host without feeling pain. However, when normal factors or traumatic forces begin to affect the musculoskeletal system, it can cause unnecessary stress on the muscle fibers. These environmental factors can lead to muscle pain and correlating symptoms affecting the upper and lower body portions. When muscle pain affects the body, it can mask other pre-existing conditions that can make the individual feel miserable. Fortunately, many individuals will go to therapy treatment to reduce the effects of muscle pain and have a personalized plan that they can follow to prevent muscle pain from returning in the future. Today’s article focuses on one of the non-surgical treatments known as MET (muscle energy technique) therapy that can help reduce the effects of muscle pain and what is the protocol treatment plan to relieve muscle pain in the body. We work with certified medical providers who use our patients’ valuable information to treat individuals suffering from muscle pain while informing them about non-surgical treatments like MET therapy that can help reduce the effects of musculoskeletal pain. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer
How Does Muscle Pain Affect The Body?
Do you experience muscle aches, stiffness, or pain in one or more parts of your body? These pain-like symptoms are often caused by muscle pain. Research studies revealed that free nerve endings in muscle fibers can send pain signals to the brain, leading to decreased productivity and economic burden. Overstretching muscles during daily routines can cause trigger points, small nodules in muscle fibers that cause stiffness and contraction. This can lead to misalignment and additional problems over time.
Muscle pain can be a symptom of different conditions, with severity ranging from acute to chronic. Research studies stated that when musculoskeletal pain affects more than 30% of the world, it can significantly impact an individual’s life. This type of pain can be related to sensory innervation of the bones, joints, and muscles and can negatively affect a person’s daily routine. However, there are various ways to reduce muscle pain, which individuals can incorporate to relieve muscle pain and reduce its chances of returning.
Movement As Medicine- Video
When it comes to musculoskeletal pain, it can have a significant impact on a person’s body. It can affect their daily routine, causing them to have limited mobility and feel miserable. Musculoskeletal pain causes the involved muscle fibers to stiffen up and contract. This causes the surrounding muscles to compensate for the pain the affected muscle feels and causes body misalignment. However, all is not lost, as available treatments can help reduce the effects of muscle pain and can bring back a person’s mobility. One of these treatments is MET (muscle energy technique) therapy. Research studies reveal that MET is an osteopathic technique that many pain specialists like chiropractors and massage therapists use to improve musculoskeletal function by mobilizing joints, stretching tight muscles and facia to reduce pain, and improving circulation and lymphatic flow. Since many individuals don’t stretch their bodies as often as needed, their muscles can become tight and stiff, which causes the development of muscle pain. So by utilizing MET therapy, a person dealing with muscle pain can regain mobility. MET therapy can also be combined with other treatments like chiropractic care to help realign the body out of subluxation and strengthen/lengthen tight muscles. The video above explains how movement is used as medicine to reduce the effects of muscle pain.
MET Treatment Protocol
According to “Clinical Application of Neuromuscular Techniques,” written by Leon Chaitow, N.D., D.O., and Judith Walker DeLany, L.M.T., when the body is experiencing restricted joints, incorporating MET therapy can indicate where the problem is located in the soft musculoskeletal tissues. When it comes to many individuals going to MET therapy for muscle pain, many doctors have their protocol approach when assessing patients for muscle pain treatment.
Looking At Body Language
When assessing patients with muscle pain, looking at their body language and how they carry themselves is important. Many doctors and pain specialists should note how the individual is breathing, their posture, and if there is any perspiration on the skin. By taking note of how the individual looks physically, many doctors will begin to formulate a treatment plan while communicating with the patient to gather more information and create a trusting relationship. Afterward, the doctor can start the physical examination to locate where the pain is in the body.
Physical Examination
The MET treatment protocol’s physical examination portion allows the doctor to go through a sequential assessment involving observation, joint and muscle testing, palpations, evaluation of accessory movement, etc., to create a basic formula to create a personalized treatment plan. The physical examination of MET allows the muscles to influence muscle contractions on the surrounding fascia and alter the muscle’s physiology by reflex mechanisms. These stretches help the restricted joints be re-mobilized, and help stretch the tightened muscles to feel relief from metabolic waste.
Therapeutic Plan
The therapeutic plan for MET treatment is personalized and customizable for the individual to follow through to reduce muscle pain from re-occurring in the body. Many doctors specializing in MET therapy work with other associated medical providers to ensure that the person in pain has the help they need. Physical therapy, dietary nutrition, non-surgical treatments, and health coaches all work together to create a personalized health and wellness plan to make sure that muscle pain and its associated factors are being treated. This allows individuals to be more mindful of their bodies and regain their health and wellness.
Conclusion
Muscle pain can affect a person’s ability to move around and can affect multiple areas in the upper and lower body portions. Muscle pain correlates to tight muscle fibers that become stiff and can develop trigger points in the fascia and cause restricted movement. When this happens, it can cause the individual to miss out on daily activities and prevent them from working. Luckily available treatments can help reduce muscle pain by re-mobilizing the joints and stretching out the tight muscle. MET, or muscle energy technique therapy, helps stretch muscle fascia and mobilize joints to regain the body’s range of motion and help reduce muscle pain. Many people who incorporate MET into their daily routine can restore mobility and continue their health and wellness journey.
References
Chaitow, L., & Delany, J. (2002). Clinical application of neuromuscular techniques. Vol. 2, The lower body. Churchill Livingstone.
Fitness, exercising, weight, and strength training programs use terms like sets, reps, and rest intervals. Knowing what they mean and how to use them for optimal results is important to achieve health goals. An individual’s training program will differ in the weights, reps, sets, rest intervals, and execution speed depending on whether the training is for fitness, muscle growth, strength, power, or endurance. Here we offer a strength training guide on understanding these terms and how they apply to a workout program.
Strength Training Guide
Reps
Rep means repetition.
A rep is one completion of an exercise, such as one bench press, or one bicep curl.
So, one bicep curl equals one rep, and 10 bicep curls equals 10 reps.
Reps make up a set, which is typically the total number of reps done before taking a break.
A repetition maximum – 1RM is an individual’s personal best or the most they can lift once in a single repetition.
A 10RM would be the most an individual could lift and successfully perform 10 reps with proper form.
Sets
A set is a series of repetitions performed sequentially.
For example, one set of bench presses could be eight reps
Sets are designed according to the individual’s workout program.
Rest
The rest interval is the time of resting between sets that allow the muscles to recover.
The rest period between sets can range from 30 seconds to two minutes.
Exercises can have short or long rests between reps.
The ideal rest period depends on the objective of the workout and health goals.
Not resting long enough and starting with another set too soon can fatigue the muscles too soon, increasing the risk of injury.
Resting too long between reps can cool the muscles down and release tension before starting again.
Execution Speed
The speed at which one rep of an exercise is performed is contraction velocity.
Concentric – shortening of the muscle is often the lifting part of a rep.
Eccentric – lengthening of the muscle, often the lowering part of a rep helps to build muscle mass.
Strength: 1 to 2 seconds concentric and eccentric
Hypertrophy: 2 to 5 seconds concentric and eccentric
Endurance: 1 to 2 seconds concentric and eccentric
Power: Less than 1 second concentric and 1 to 2 seconds eccentric
Choosing Weights
The distribution of repetitions against a percentage of 1RM maximum lift is as follows. This example uses a bench press where 1RM is 160 pounds.
100% of 1RM: 160 pounds, 1 repetition
60% of 1RM: 96 pounds, warm-up reps
85% of 1RM: 136 pounds, 6 repetitions
67% of 1RM: 107 pounds, 12 repetitions
65% of 1RM: 104 pounds, 15 repetitions
An individual should be able to do one lift at 1RM, six reps at 85%, 15 reps at 65%, and so on.
Goals to Build a Program
A training program is a schedule of exercise types, frequency, intensity, and volume, for weight training or any other type of fitness training. Individuals can devise various combinations of sets, reps, rest, and exercise types to find what works best for them. A qualified strength and conditioning trainer can help develop a program. The variables can be adjusted and include:
Exercise selection
Weights or resistance used
Number of reps
Number of sets
Execution speed
Rest time between sets
Rest time between training sessions and days of the week
General Fitness
A basic strength training fitness program targets strength and muscle-building.
Between eight and 15 repetitions for two to four sets will help achieve both.
Choose eight to 12 exercises, making sure to hit the lower and upper body and core.
Strength
Building strength uses the most weight, the least number of reps, and the longest rest periods.
The neuromuscular system responds to heavy weights by increasing the body’s ability to lift heavy loads.
For example, individuals with a strength goal could use a 5×5 system.
This means five sets of five repetitions.
Muscle Growth
Muscle growth and bodybuilding training use lighter weights, more reps, and less rest periods.
Muscle requires metabolic stress to increase in size.
This means working the muscles to the point where lactate builds and the muscle suffers internal damage, sometimes called “training to failure.”
Then resting and proper nutrition help muscle repair and the muscle grows larger in the process.
A program could be three sets of 8 to 12 reps, with loads that reach or near the failure point on the last few reps.
Power
Power training uses slightly lighter weights, takes longer rest periods, and focuses on execution speed.
Power is the ability to move an object at high speed.
Each push, pull, squat, or lunge is done at a quick tempo.
This type of training requires practicing the acceleration of a lift, resting properly, and repeating.
Muscular Endurance
Endurance weight training requires more reps in each set, up to 20 or 30, with lighter weights.
Individuals should ask themselves what is the day-to-day physical activity that requires the most muscular endurance?
For example, runners will want to concentrate on increasing endurance in their legs.
Swimmers may shift and focus on their arms one day then legs another.
Movement as Medicine
References
Liu, Chiung-Ju, and Nancy K Latham. “Progressive resistance strength training for improving physical function in older adults.” The Cochrane Database of systematic reviews vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2
Loturco, Irineu, et al. “Muscle Contraction Velocity: A Suitable Approach to Analyze the Functional Adaptations in Elite Soccer Players.” Journal of sports science & medicine vol. 15,3 483-491. 5 Aug. 2016
Rønnestad, B R, and I Mujika. “Optimizing strength training for running and cycling endurance performance: A review.” Scandinavian Journal of Medicine & Science in Sports vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104
Suchomel, Timothy J et al. “The Importance of Muscular Strength: Training Considerations.” Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z
Tøien, Tiril, et al. “Maximal strength training: the impact of eccentric overload.” Journal of Neurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018
Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
Lying down on the couch or bed when the lower leg seizes with intense sensations and pain that doesn’t stop, and the muscle could be hard to the touch. When trying to move the leg, it feels paralyzed. Nocturnal leg cramps, called muscle spasms or Charley horses, occur when one or more leg muscles tighten involuntarily. Individuals can be awake or asleep when a leg cramp strikes. Chiropractic treatment, decompression, and massage therapies can help relieve symptoms, stretch and relax the muscles, and restore function and health.
Nocturnal Leg Cramps
Nocturnal leg cramps most often affect the gastrocnemius/calf muscle. However, they can also affect the muscles in the front of the thigh/quadriceps and the back of the thigh/hamstrings.
Often, the tight muscle relaxes in less than 10 minutes.
The leg and area can feel sore and tender afterward.
Frequent calf cramps at night can cause sleep problems.
Nocturnal leg cramps are more common among women and older adults.
Causes
There are no known exact cause/s, making most cases idiopathic. However, there are known factors that can increase the risk. These can include:
Prolonged Sitting and Position
Sitting with the legs crossed or the toes pointed for long periods shortens/pulls the calf muscles, which can cause cramping.
Prolonged Standing and Posture
Individuals standing for long periods are likelier to experience nocturnal cramps from the stressed muscles.
Muscle Overexertion
Too much exercise can create an overworked muscle and can contribute to cramps.
Muscles need to be stretched regularly to function correctly.
Lack of physical activity for long periods weakens the muscles, making them more susceptible to injury.
Shortening The Tendons
The tendons, which connect muscles and bones, shorten naturally over time.
Without stretching, this could lead to cramping.
Cramps may be related to foot position when sleeping, with the feet and toes extending away from the body, known as plantar flexion.
This shortens the calf muscles, making them more susceptible to cramping.
Leg cramps at night are unlikely a sign of a more serious medical condition, but they are associated with the following conditions:
Musculoskeletal disorders.
Structural issues – flat feet or spinal stenosis.
Metabolic disorders like diabetes.
Pregnancy.
Medications – statins and diuretics.
Neurological disorders, like motor neuron disease or peripheral neuropathy.
Neurodegenerative disorders.
Liver, kidney, and thyroid conditions.
Cardiovascular conditions.
Chiropractic and Physical Therapy
Rehabilitation with chiropractic, massage, and physical therapy depends on the severity of the injury and condition. A chiropractic treatment plan can include the following:
Calf muscle stretching.
Targeted Stretch Exercises.
Progressive calf stretching exercises – a regular stretching and flexibility program will increase the range of motion and prevent future calf injuries.
Foam rolling – gentle self-massage with a foam roller can help reduce spasms and improve blood circulation.
Percussive massage.
Muscle strengthening exercises will build muscle strength and coordination to prevent future strain injuries.
At-home therapy can include:
Maintain Hydration
Fluids allow for normal muscle function.
Individuals may need to adjust how much fluid is drunk based on weather, age, activity level, and medications.
Change Sleeping Position
Individuals should avoid sleeping in positions in which the feet are pointing downward.
Try sleeping on the back with a pillow behind the knees.
Self Massage
Massaging the affected muscles will help them relax.
Use one or both hands or a massage gun to knead and loosen the muscles gently.
Stretching
Various stretches will maintain the treatment, help keep the muscles relaxed and retrain the muscles.
Stationary Cycle
A few minutes of easy pedaling can help loosen the leg muscles before bed.
Walking on the Heels
This will activate the muscles on the other side of the calf, allowing the calves to relax.
Supportive Footwear
Poor footwear can aggravate issues with the nerves and muscles in the feet and legs.
Orthotics may help.
Heat Application
Heat can soothe tight muscles and increases blood flow to the area.
Apply a hot towel, water bottle, heating pad, or muscle topical cream to the affected area.
A warm bath or shower (if available, shower massage setting) can also help.
Sciatica Secrets Revealed
References
Allen, Richard E, and Karl A Kirby. “Nocturnal leg cramps.” American family physician vol. 86,4 (2012): 350-5.
Butler, J V et al. “Nocturnal leg cramps in older people.” Postgraduate medical journal vol. 78,924 (2002): 596-8. doi:10.1136/pmj.78.924.596
Garrison, Scott R et al. “Magnesium for skeletal muscle cramps.” The Cochrane Database of systematic reviews vol. 2012,9 CD009402. Sep 12, 2012, doi:10.1002/14651858.CD009402.pub2
Giuffre BA, Black AC, Jeanmonod R. Anatomy, Sciatic Nerve. [Updated 2023 May 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482431/
Handa, Junichi, et al. “Nocturnal Leg Cramps and Lumbar Spinal Stenosis: A Cross-Sectional Study in the Community.” International Journal of general medicine vol. 15 7985-7993. Nov 1 2022, doi:10.2147/IJGM.S383425
Hsu D, Chang KV. Gastrocnemius Strain. [Updated 2022 Aug 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534766/
Mayo Clinic Staff. (2019). Night leg cramps. mayoclinic.org/symptoms/night-leg-cramps/basics/causes/sym-20050813
Monderer, Renee S et al. “Nocturnal leg cramps.” Current Neurology and Neuroscience report vol. 10,1 (2010): 53-9. doi:10.1007/s11910-009-0079-5
Regular exercise and physical activity help with cardiovascular health, improved mood, better management of chronic conditions, and can help digestion. For individuals with any GI distress or inflammatory bowel disease that has caused digestive enzyme deficiencies, exercise, and physical movement have been found to provide digestive aid. Here we look at activities to help digestion.
Exercises To Help Digestion
When exercising the body, the cardiac output/volume of blood the heart pumps every minute increases as the demand for oxygenated blood throughout the body increases, particularly in the working muscles. During exercise, the same increase in blood circulation happens within the digestive system’s muscle groups. The blood flow to digestive organs causes peristalsis, which is involuntary constriction and relaxation of the muscles in the digestive tract. This process helps move food efficiently through the gastrointestinal tract. Exercise supports the growth of beneficial gut bacteria to maintain a healthy digestive system.
Exercise helps relieves stress which means lower amounts of cortisol.
Research has found that elevated cortisol levels are associated with compromised digestive function.
Tai chi has been shown to improve immune function and inflammation of the gut and is a helpful tool for maintaining homeostasis/gut balance.
This is a form of moderate-intensity exercise and meditative practice.
The emphasis is on slow controlled movements and deep breathing.
This makes it recommended for individuals looking to improve digestion and those with gastrointestinal conditions.
Pilates
Pilates is the practice that targets abdominal muscles and utilizes diaphragmatic breathing to help individuals perform a series of movements to strengthen and elongate the body’s muscles.
Individuals who perform this exercise often report relief from bloating and gas.
Whether new to exercise or returning, a plan can help you get there. Meeting with a fitness trainer or sports chiropractor is a great place to begin if you have limited knowledge about what works best for your body and schedule.
A certified trainer can help guide you toward an achievable program that focuses on gut health.
Individuals with a GI disorder should talk with their doctors before starting a new exercise plan.
This does not mean you can’t do intense exercises like running; you’ll want to work with a doctor to set up a program that doesn’t cause flare-ups.
Aim for roughly three hours of moderate-intensity weekly exercise to support a healthy digestive system.
Sit less and move more.
Do at least two or more muscle-strengthening activities of moderate intensity every week.
Cherpak, Christine E. “Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function.” Integrative medicine (Encinitas, Calif.) vol. 18,4 (2019): 48-53.
Drouin, Jacqueline S et al. “Comparisons between Manual Lymph Drainage, Abdominal Massage, and Electrical Stimulation on Functional Constipation Outcomes: A Randomized, Controlled Trial.” International Journal of environmental research and public health vol. 17,11 3924. June 1. 2020, doi:10.3390/ijerph17113924
Hamasaki, Hidetaka. “Exercise and gut microbiota: clinical implications for the feasibility of Tai Chi.” Journal of integrative medicine vol. 15,4 (2017): 270-281. doi:10.1016/S2095-4964(17)60342-X
Joyner, Michael J, and Darren P Casey. “Regulation of increased blood flow (hyperemia) to muscles during exercise: a hierarchy of competing physiological needs.” Physiological Reviews vol. 95,2 (2015): 549-601. doi:10.1152/physrev.00035.2013
LeBouef T, Yaker Z, Whited L. Physiology, Autonomic Nervous System. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538516/
Singhal, Rashi, and Yatrik M Shah. “Oxygen battle in the gut: Hypoxia and hypoxia-inducible factors in metabolic and inflammatory responses in the intestine.” The Journal of biological chemistry vol. 295,30 (2020): 10493-10505. doi:10.1074/jbc.REV120.011188
van Wijck, Kim, et al. “Physiology and pathophysiology of splanchnic hypoperfusion and intestinal injury during exercise: strategies for evaluation and prevention.” American Journal of Physiology. Gastrointestinal and liver physiology vol. 303,2 (2012): G155-68. doi:10.1152/ajpgi.00066.2012
The musculoskeletal system, comprising muscles, tissues, and ligaments, works with the brain from the central nervous system to provide mobility, stability, and function to the upper and lower extremities. However, pathogens, injuries, or traumas related to environmental factors can lead to overlapping risk profiles and musculoskeletal pain, causing disability and discomfort to individuals. Fortunately, many people opt for non-surgical treatments to alleviate pain and restore their bodies. This article delves into how pain affects muscles and tissues, how chronic conditions related to muscle and tissue pain, and how non-surgical treatments can ease such pain. We work with certified medical providers who use our patients’ valuable information to provide non-surgical treatments for muscle and tissue pain affecting the musculoskeletal system. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer
How Does Pain Affect The Muscles & Tissues
Do you experience muscle or tissue strain from reaching high places or neck and back pain from prolonged phone or computer use? Have you recently lifted a heavy object and now feel discomfort in your back muscles? These are all common forms of musculoskeletal pain that can affect various body parts. Symptoms can often vary depending on the severity of the pain, and research studies revealed that chronic musculoskeletal pain can be complex and either nociceptive or neuropathic. When muscle and tissue pain occurs, it can misalign the upper and lower regions of the body and cause muscle groups to work harder to alleviate the discomfort. This can lead to spinal subluxation and haywire nerve roots.
Now research studies mentioned that many individuals dealing with musculoskeletal pain often report decreased productivity or have to change or quit their jobs due to the pain. The symptoms that are correlated with muscle and tissue pain include:
Tenderness and weakness
Steady aches
Random sharp pains
Inflammation
Fatigue
Tingling
Numbness
Joint issues
Various symptoms similar to pain can affect the muscles and tissues throughout the body. These symptoms can be widespread or localized to specific areas associated with the musculoskeletal system. The central nervous system is also impacted since the nerve roots are connected to the muscles and tissues in the musculoskeletal system. The nerve roots originate from the spinal cord and intertwine with muscle and tissue fibers, which can cause them to become trapped. This can result in stiff and contracted muscles, leading to chronic muscle and tissue pain.
Chronic Conditions Associated With Muscle & Tissue Pain
Experience muscle and tissue pain that affects the nerve roots. It may be due to chronic conditions like myofascial pain, sciatic nerve pain, herniated disc, or other musculoskeletal-related issues. Research studies suggest that this type of pain can be localized, regional, or widespread and can move from one spot to another, leading to sensory abnormalities and chronic conditions. Environmental factors like occupational hazards can also cause chronic muscle and tissue pain. For instance, desk jobs, truck drivers, and construction workers may experience pain due to overworking or overstretched muscle and tissue fibers, poor posture, and excessive sitting. This discomfort and pain in the extremities can be relieved with proper care and treatment.
From Injury To Recovery With Chiropractic Care- Video
Musculoskeletal pain can affect the muscle, tissue fibers, and nerve roots. If you experience this type of pain due to environmental factors, treatments are available to help alleviate the pain and reduce symptoms in your upper and lower extremities. While surgical or invasive treatments like spinal surgery or nerve root blocker injections are options, they can be costly and cause stress for some individuals. However, some non-invasive treatments, like chiropractic care, use gentle manual manipulation to stretch affected muscles and release pain, providing relief and allowing for natural healing. The video above talks more about non-invasive treatments for musculoskeletal pain.
Non-Surgical Treatments For Muscle & Tissue Pain
Research studies revealed that non-surgical treatments are crucial for enhancing recovery and overall well-being, as musculoskeletal pain can significantly impact one’s quality of life. Non-surgical treatments are safe, gentle, and cost-effective for those experiencing musculoskeletal pain affecting their muscles and tissue fibers. These treatments can also be personalized and combined with other corresponding therapies to reduce pain and restore muscle and tissue function. Here are some non-surgical treatments that may be helpful.
Therapeutic Wavelengths
Dr. Perry Bard, D.C., and Dr. Eric Kaplan, D.C., FIAMA, explained in their book “The Ultimate Spinal Decompression” that therapeutic wavelengths are a safe and non-invasive way to provide deficient muscles and tissue fibers with necessary nutrients and to relax affected surrounding muscles. The book also highlights that therapeutic wavelengths can promote healing in aging, sick, injured, or malfunctioning tissues and muscles. There are several benefits to therapeutic wavelengths, including:
Water retention
Hemoglobin absorption
Regulating melanin
Restoring connective tissue
Laser Therapy
Research studies have revealed that low-level laser therapy can alleviate the effects of overused muscles and tissues by reducing inflammation and oxidative stress. This therapy emits a gentle, warming light that stimulates the body’s natural healing process by promoting effective cellular function. Benefits of low-level laser therapy include:
Accelerate tissue repair
Increased reduction of fibrous tissue formation
Increase anti-inflammatory response
Improve nerve function
Restore muscle tone
Spinal Decompression
If you’re experiencing musculoskeletal pain due to nerve root compression between muscle and tissue fibers, spinal decompression could be a non-surgical solution that helps. This treatment involves gentle traction that stretches the spine, which can help to reduce fatigue in your muscles and tissues. Research shows that spinal decompression can help rehydrate your spine, relieve pain in your upper and lower extremities, and allow your muscle and tissue fibers to stretch and feel relief from the effects of musculoskeletal pain.
Conclusion
Various environmental factors can affect the muscles and tissues in the musculoskeletal system, resulting in pain-like symptoms. These can be caused by injuries, trauma, or overlapping risk profiles, making individuals unable to work. Fortunately, non-surgical treatments can help alleviate the affected muscles and tissue fibers, providing a safe, gentle, and cost-effective means of restoring the body and promoting healing. These treatments can also be combined with other therapies to enhance an individual’s health and wellness journey.
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
