Posture Insights

For individuals who sit regularly for work and are slumping forward, can strengthening the rhomboid muscles help prevent posture problems and relieve pain?

Rhomboid Muscles

The rhomboids are a group of muscles in the upper back. A rhomboid major and minor muscle on each side of the upper back forms the shoulder girdle, which, along with other muscles, helps maintain the stability of the shoulder and shoulder blade. The rhomboid muscles control:

• Pulling
• Lifting
• Rotating the shoulder blade.
• These muscles also contribute to arm movement and enable lifting the arms above the head.
• The rhomboid muscles support healthy posture and upper back. (Yoo W. G. 2017)

Sitting for an extended time, slumping forward, overstretching the arm above the body, sleeping on one side, repeated throwing motions, and sports like volleyball can affect the rhomboid muscles and cause pain symptoms.

Anatomy

There are two rhomboid muscles. The major originates on the thoracic spine from the second through the fifth vertebrae and inserts on the side of the shoulder blade facing the spine.  The minor is superior to the major and inserts on the C7 and T1 vertebrae. The muscles connect between the spine and each of the shoulder blades. When they contract, they pull the shoulder blades together. The muscle fibers run diagonally. They affix the scapula against the torso, allowing a stable base from which the arms can move.

Symptoms

When rhomboid muscles are overused or strained, symptoms can include the following:

• Tenderness around the shoulder blade.
• Limited range of motion in the shoulder.
• Pain around the shoulder blade.
• Upper back pain.
• Neck pain.
• Arm fatigue when performing repetitive overhead movements.
• A crunching sound when moving the shoulder.
• Weakness in the arm.
• Chest pain.

Muscle Building

The action of the rhomboid is to bring the shoulder blades together, lift them or elevate them, as when shrugging, and rotate them so they face downward, away from the head. Bringing the shoulder blades together or scapular retraction builds the rhomboids to support the upper back.

To improve or prevent posture problems or mild, muscle-related upper-back and/or neck pain, 10 to 15 repetitions of scapular retraction performed one to three times every day are targeted exercises that could be recommended to help strengthen the muscles. However, consult a primary care provider, physical therapist, or chiropractor for serious medical conditions that affect posture to develop a personalized exercise program specific to the individual's condition or injury. Everybody is different, and there is no one-size-fits-all when incorporating exercise to manage back pain. The physical therapy team may recommend other exercises to help manage or reverse any postural issues. (Kim, D. et al., 2015)

Overstretched Muscles

The human body has a unique and challenging relationship with gravity, which creates a downward pull on its structures, including the spine, head, and shoulders. As gravity pulls, the shoulders roll forward, and the chest can sink in. (Harvard Health, 2022). The rhomboid muscles may become overstretched, or the pectoral muscles and soft tissues in front may tighten up and constrict. Strengthening the rhomboids can help release the pectoral muscles.

Forward Head Posture

Unhealthy posture can lead to chronic pain and back problems. (Kripa, S. et al., 2021) Over time, unhealthy posture can also cause a forward head posture. (U.S. National Library of Medicine Clinical Trials, 2020) Forward head posture can lead to soft tissue strain, a kink in the neck, and fatigue in the muscles holding the head up, which can cause chronic neck pain. Maintaining strong extensor muscles in the lumbar and thoracic spine can help prevent back and neck problems as the body ages.

Injury Medical Chiropractic and Functional Medicine Clinic

We passionately focus on treating patients’ injuries and chronic pain syndromes and develop personalized care plans that improve ability through flexibility, mobility, and agility programs tailored to the individual. Using an integrated approach, our areas of chiropractic practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols to relieve pain naturally by restoring health and function to the body through Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them, as Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, and premier rehabilitation providers to provide the most effective clinical treatments. We focus on what works for you and strive to better the body through researched methods and total wellness programs.

Functional Healing

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Yoo W. G. (2017). Effects of pulling direction on upper trapezius and rhomboid muscle activity. Journal of physical therapy science, 29(6), 1043–1044. https://doi.org/10.1589/jpts.29.1043

Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Effect of an exercise program for posture correction on musculoskeletal pain. Journal of physical therapy science, 27(6), 1791–1794. https://doi.org/10.1589/jpts.27.1791

Harvard Health. (2022). Is it too late to save your posture? Exercise and Fitness. https://www.health.harvard.edu/exercise-and-fitness/is-it-too-late-to-save-your-posture

Kripa, S., Kaur, H. (2021). Identifying relations between posture and pain in lower back pain patients: a narrative review. Bulletin of Faculty of Physical Therapy, 26. https://doi.org/https://doi.org/10.1186/s43161-021-00052-w

U.S. National Library of Medicine Clinical Trials. (2020). Strengthening and stretching exercise to improve forward head posture and rounded shoulders. Retrieved from https://clinicaltrials.gov/study/NCT04216862

For individuals with back pain, can sleeping with a pillow between or under their knees help bring relief during sleep?

Sleep With A Pillow Between The Legs

Healthcare providers may recommend that individuals with back pain due to pregnancy or conditions like a herniated disc and sciatica sleep with a pillow between their legs. Sleeping with a pillow between the legs may help relieve back and hip pain, as the position helps maintain pelvis and spinal alignment. Proper spinal alignment can help relieve back stress and pain.

The Benefits

Some potential benefits of sleeping with a pillow between the knees.

Reduce Back and Hip Pain

When sleeping on the side, the spine, shoulders, and hips may twist to maintain the position because the center of gravity is elevated, causing instability. (Gustavo Desouzart et al., 2015) Placing a pillow between the knees may help maintain stability and reduce back and hip pain. (Gustavo Desouzart et al., 2015) The pillow neutralizes the position of the pelvis by slightly elevating the leg on top. This decreases the pressure on the lower back and hip joints, which may help reduce pain and allow for improved sleep.

Reduce Sciatica Symptoms

Sciatica nerve pain travels from the lower back down one leg due to a compressed spinal nerve root in the lower back. (American Academy of Orthopaedic Surgeons, 2021) Sleeping with a pillow between the knees may help reduce symptoms and sensations. A pillow between the legs can help prevent twisting the back, rotating the spine, or tilting the pelvis during sleep.

Reduce Herniated Disc Symptoms

A herniated disc can pressure the spinal nerves, leading to pain and numbness. (Penn Medicine. 2024) Sleeping on the side can worsen herniated disc pain; however, placing a pillow between the knees keeps the pelvis in neutral alignment and prevents spinal rotation. Sleeping on the back with a pillow under the knees can also help reduce pressure on the disc. (University of Central Florida. N.D.)

Improve Posture

Maintaining healthy posture while sitting or standing is important to neuromusculoskeletal health and injury prevention. Proper alignment during sleep can help improve posture (Doug Cary et al., 2021). According to one study, individuals spend more than half of their time sleeping in a side-lying posture. (Eivind Schjelderup Skarpsno et al., 2017) Sleeping on the side with the top leg frequently falls forward, bringing the pelvis into a forward tilt that places added pressure on the hips and spine connective tissues. This position disrupts the body's natural alignment. (Doug Cary et al., 2021) Placing a pillow between the knees improves sleeping posture by lifting the top leg and prevents forward shifting. (University of Rochester Medical Center. 2024)

Pregnancy

Pregnancy pain in the back and pelvic girdle is due to: (Danielle Casagrande et al., 2015)

• Increased weight leads to increased pressure on joints.
• Significant change in the center of gravity.
• Hormonal changes make connective tissues more lax.

Pregnant women with hip or back pain are often recommended to sleep with a pillow between their knees to relieve pain and discomfort. Doctors agree that lying on the left side is the best sleep position during the second and third trimesters. This position ensures optimal blood flow for the mother and baby and helps kidney function. (Standford Medicine, 2024) Placing a pillow between the knees can help reduce the pressure on the joints and also help maintain the left-side lying position. (O’Brien LM, Warland J. 2015) (Standford Medicine, 2024) Larger maternity pillows supporting the abdomen and lower back can provide more comfort.

Consult a healthcare provider about sleeping with a pillow between the knees to see if it is right for you.

What Causes Disc Herniation?

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Effects of sleeping position on back pain in physically active seniors: A controlled pilot study. Work (Reading, Mass.), 53(2), 235–240. https://doi.org/10.3233/WOR-152243

American Academy of Orthopaedic Surgeons. (2021). Sciatica. OrthoInfo. https://orthoinfo.aaos.org/en/diseases--conditions/sciatica

Penn Medicine. (2024). Herniated disc disorders. Penn Medicine. https://www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/herniated-disc-disorders

University of Central Florida. (N.D.). The best sleeping position for lower back pain (and the worst). UFC Health Services. https://ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/

Cary, D., Jacques, A., & Briffa, K. (2021). Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study. PloS one, 16(11), e0260582. https://doi.org/10.1371/journal.pone.0260582

Skarpsno, E. S., Mork, P. J., Nilsen, T. I. L., & Holtermann, A. (2017). Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. Nature and science of sleep, 9, 267–275. https://doi.org/10.2147/NSS.S145777

University of Rochester Medical Center. (2024). Good sleeping posture helps your back. Health Encyclopedia. https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460

Casagrande, D., Gugala, Z., Clark, S. M., & Lindsey, R. W. (2015). Low Back Pain and Pelvic Girdle Pain in Pregnancy. The Journal of the American Academy of Orthopaedic Surgeons, 23(9), 539–549. https://doi.org/10.5435/JAAOS-D-14-00248

Standford Medicine. (2024). Sleeping positions during pregnancy. Standford Medicine Children's Health. https://www.stanfordchildrens.org/en/topic/default?id=sleeping-positions-during-pregnancy-85-P01238

O’Brien, L.M., Warland, J. (2015). Maternal sleep position: what do we know where do we go? BMC Pregnancy Childbirth, 15, Article A4 (2015). https://doi.org/doi:10.1186/1471-2393-15-S1-A4

Can individuals with thoracic outlet syndrome incorporate electroacupuncture to reduce neck pain and restore proper posture?

Introduction

More times throughout the world, many individuals have experienced pain around their necks, which can lead to pain and discomfort. Many environmental factors, like being in a hunched position while looking at the computer or phone, traumatic injuries, poor posture, or spinal issues, can cause pain-like symptoms and complications to the body. Since neck pain is a common complaint many people suffer, symptoms like tingling, numbness, or muscle weakness in the upper extremities can lead to comorbidities. When this happens, it can lead to the development of a complex condition known as thoracic outlet syndrome or TOS. Today’s article looks at the link between thoracic outlet syndrome and neck pain, how to manage TOS while alleviating neck pain, and how electroacupuncture can help with TOS. We talk with certified medical providers who consolidate our patients’ information to assess how to minimize the effects of TOS while reducing neck pain. We also inform and guide patients on how electroacupuncture can help manage TOS. We encourage our patients to ask their associated medical providers intricate and important questions about incorporating electroacupuncture to alleviate TOS associated with the neck. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.

The Link Between Thoracic Outlet Syndrome & Neck Pain

Have you been noticing how you are hunched over more than usual? Do you experience symptoms of tingling or numbness down from your arms to your hands? Or do you feel muscle tension in your neck? Thoracic outlet syndrome, or TOS, is a challenging condition resulting in the compression of neurovascular structures between the clavicle and the first rib. (Masocatto et al., 2019) These neurovascular structures are near the neck and shoulders. When environmental structures affect the upper extremities, it can lead to referred neck pain, which can cause overlapping risk profiles. Some of the factors that TOS can contribute to neck pain include: 

• Atomical variations
• Poor posture
• Repetitive motions
• Traumatic injuries

At the same time, people with neck pain can develop TOS, as neck pain is a multifactorial musculoskeletal condition that can be associated with overlapping risk profiles that contribute to TOS. (Kazeminasab et al., 2022) As stated earlier, factors like poor posture can overstretch the neck muscles and the neurovascular structures, leading to neuropathic pain symptoms that can cause deep aching referred pain to the neck and muscle weakness. (Childress & Stuek, 2020) When this happens, many people will begin to feel miserable and start to seek treatment to not only reduce TOS but also alleviate neck pain.

General Disclaimer *

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

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

For individuals dealing with neck or arm pain and migraine headache symptoms it could be a splenius capitis muscle injury. Can knowing the causes and symptoms help healthcare providers develop an effective treatment plan?

Splenius Capitis Muscles

The splenius capitis is a deep muscle located on the upper back. Along with the splenius cervicis, it comprises the superficial layer - one of the three - of intrinsic back muscles. The splenius capitis works with the splenius cervicis, a smaller muscle located below it, to help rotate the neck and lower the chin to the chest, known as flexing. Maintaining a healthy posture is important because it helps keep the head in a neutral position.

• Starting at the midline of the spine at C3 to T3, the splenius capitis spans the levels between the 7th cervical vertebra to the 3rd or 4th thoracic vertebrae, which varies for different individuals.
• The muscle inserts at the nuchal ligament, which is a strong ligament of the neck.
• The splenius capitis muscle angles up and out, attaching to the skull.
• The splenius capitis and cervicis cover the vertical paraspinals, which are deeper and comprise the intermediate layer of the intrinsic back muscles.
• The splenius muscles look like a bandage for the paraspinals and the vertical muscles that comprise the deepest layer.
• The splenius muscles hold these deeper layers in the correct position.
• These muscles start at the center of the spine and together form a V shape.
• The sides of the V are thick, and the central indentation is shallow.

Pain

It's common for individuals to experience pain associated with injury to the splenius capitis. This type of pain is known as splenius capitis syndrome. (Ernest E, Ernest M. 2011)

Symptoms

A headache stemming from injury often mimics a migraine headache. Symptoms of splenius capitis syndrome include: (Ernest E, Ernest M. 2011)

• Neck pain
• Arm pain
• Pain at the back of the head
• Headache at the temples
• Pressure behind the eye
• Pain behind, above, or under the eye
• Sensitivity to light

Causes

Injury to the splenius capitis can result from: (Ernest E, Ernest M. 2011)

• Unhealthy posture for prolonged periods
• Constantly flexing or rotating the neck
• Sleeping in awkward positions
• Falling injuries
• Automobile collision
• Sports injuries

Treatment

It's recommended to contact a healthcare provider if experiencing symptoms that interfere with daily activities or quality of life. A healthcare provider will:

• Review the individual's medical history
• Ask questions about the injury
• Perform a physical exam (Ernest E, Ernest M. 2011)

Treatment protocols and approaches to relieve symptoms and restore function can involve one or a combination of treatments that include:

• Ice and heat applications
• Physical therapy
• Therapeutic massage
• Chiropractic realignment
• Non-surgical decompression
• Acupuncture
• Neck stretches
• Pain medication (short-term)
• Injections
• Minimally invasive surgery

Neck Injuries

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Ernest E, Ernest M. Practical Pain Management. (2011). Splenius Capitis Muscle Syndrome.

Many individuals attribute to some degree, their neck or back pain to unhealthy posture. Can knowing the causes and underlying factors help guide lifestyle adjustments and seeking medical rehabilitative treatment?

Unhealthy Posture Causes

Numerous factors can cause individuals to practice unhealthy postures regularly.

• Day-to-day activities and the effects of gravity on the body can cause unhealthy posture. (Dariusz Czaprowski, et al., 2018)
• Unhealthy posture can also be brought on by an injury, illness, or genetics.
• A combination of these factors is also common.

Practicing healthy posture is a form of exercise where the muscles support the skeleton in stable and efficient alignment that is present in stillness and movement.

Injury and Muscle Guarding

• After an injury, muscles can spasm to protect the body and help stabilize injuries and protect against further injury.
• However, movements become limited and can lead to pain symptoms.
• Prolonged muscle spasms lead to weakened muscles over time.
• The imbalance between muscles guarding the injury and those still operating normally can lead to posture problems.
• Musculoskeletal treatment with massage, chiropractic, and physical therapy can help restore optimal functioning.

Muscle Tension and Weakness

• If certain muscle groups become weak or tense, posture can be affected, and pain symptoms can develop.
• Muscle weakness or tension can develop when individuals hold a prolonged position day after day or when performing routine tasks and chores in a way that places tension on the muscles or uses them in an unbalanced way.
• A study found how muscle tension, strength, and flexibility affect posture. Dariusz Czaprowski, et al., 2018)
• Postural retraining, along with physical therapy adjustments, can help strengthen the muscles and relieve pain symptoms.

Daily Habits

• As individuals find ways to accommodate muscle spasms, weakness, tension, and/or imbalances, the mind and body can forget and abandon healthy posture.
• The body then begins compensating using alternate, awkward, and counterproductive muscle contractions and stretching that compromise body and spinal alignment.

Use of Technology

• Technology - whether sitting at a desk/workstation, using a tablet or cell phone, or working with several devices can gradually shift the body out of alignment. (Parisa Nejati, et al., 2015)
• Individuals constantly looking down at their phone may develop a text neck, a condition in which the neck is held in flexion or forward tilting too long, which can lead to pain.

Mental Attitude and Stress

• Individuals under stress or are experiencing stressful situations can begin to have posture problems. (Shwetha Nair et al., 2015)
• Stress can contribute to over-contracting muscles, which can cause muscle tension, shallow breathing, posture problems, and pain symptoms.
• Being aware of body position and correcting and adjusting posture can help to counteract stress. (Shwetha Nair et al., 2015)

Footwear Choice and They Are Worn

• Footwear can affect body posture.
• High heels shift the body's weight forward, which can cause misalignment. (Anniele Martins Silva, et al., 2013)
• Wearing down the outside or inside of the shoes faster from things like weight-bearing habits will imbalance kinetic forces that translate up the ankle, knee, hip, and lower back leading to pain symptoms in any or all of these joints.

Heredity and Genetics

• Sometimes the cause is hereditary.
• For example, Scheuermann's disease is a condition in which adolescent males develop a pronounced kyphosis curve in the thoracic spine. (Nemours. KidsHealth. 2022)

Consult Injury Medical Chiropractic and Functional Medicine Clinic for an evaluation, and let us help you by developing a personalized treatment and rehabilitation program.

The Path To Healing

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Czaprowski, D., Stoliński, Ł., Tyrakowski, M., Kozinoga, M., & Kotwicki, T. (2018). Non-structural misalignments of body posture in the sagittal plane. Scoliosis and spinal disorders, 13, 6. https://doi.org/10.1186/s13013-018-0151-5

Nejati, P., Lotfian, S., Moezy, A., & Nejati, M. (2015). The study of correlation between forward head posture and neck pain in Iranian office workers. International journal of occupational medicine and environmental health, 28(2), 295–303. https://doi.org/10.13075/ijomeh.1896.00352

Nair, S., Sagar, M., Sollers, J., 3rd, Consedine, N., & Broadbent, E. (2015). Do slumped and upright postures affect stress responses? A randomized trial. Health psychology : official journal of the Division of Health Psychology, American Psychological Association, 34(6), 632–641. https://doi.org/10.1037/hea0000146

Silva, A. M., de Siqueira, G. R., & da Silva, G. A. (2013). Implications of high-heeled shoes on body posture of adolescents. Revista paulista de pediatria : orgao oficial da Sociedade de Pediatria de Sao Paulo, 31(2), 265–271. https://doi.org/10.1590/s0103-05822013000200020

Nemours. KidsHealth. (2022). Scheuermann's kyphosis.

Individuals that sit at a desk/workstation for hours for work or school, or drive for a living, could be fostering a long-term condition known as forward head posture. Can understanding the signs and symptoms help to prevent the condition?

Forward Head Posture

Neck pain often causes or is caused by misalignment in the area between the shoulders and head. Forward head posture is a common problem that can strain the neck muscles, leading to pain and worsening neck, shoulder, and back posture. (Jung-Ho Kang, et al., 2012) For individuals who are at risk of developing or are already showing signs/symptoms, it's important to get medical attention to prevent complications, such as chronic neck pain or compressing a nerve. Individuals can continue to do the work that they need to do but may need some postural adjustments and re-training so as not to continue straining the neck while working.

Postural Deviation

• The head is in a healthy alignment with the neck when the ears line up with the gravity line.
• The gravity line is an imaginary straight line that represents gravity's downward pull.
• It is used in posture assessments as a reference for noting the positions of the body and determining the presence of any postural misalignment or deviation.
• A forward head posture occurs when the head begins to position forward of the gravity line when looking at the body from the side.
• Forward head posture is a postural deviation because the head varies from the reference line. (Jung-Ho Kang, et al., 2012)

Muscle Imbalances

• Forward head posture often results in a strength imbalance between muscles that support and move your neck, shoulders, and head. (Dae-Hyun Kim, et al., 2018)
• The muscles in the back of the neck become shortened and overactive as they flex forward, while the muscles in the front become lengthened, weaker, and strained when they relax.

Kyphosis

Kyphosis also known as hunchback is when the shoulders round forward, and the head is also brought forward. (Jung-Ho Kang, et al., 2012) After many hours sitting at a desk, computer, or driving, kyphosis can also cause and/or worsen forward head posture.

• This occurs because the upper back area supports the neck and head.
• When the upper back moves or changes position, the head and neck follow.
• The majority of the head’s weight is in the front, and this contributes to the forward movement.
• An individual with kyphosis has to lift their head to see.

Treatment

A chiropractic injury specialist team can develop a personalized treatment plan to relieve pain symptoms, provide postural retraining, realign the spine, and restore mobility and function.

• Standing and sitting using a healthy posture, along with exercises to strengthen the neck muscles, can help get the spine in alignment. (Elżbieta Szczygieł, et al., 2019)
• Targeted stretching can help if the neck muscles are tight.
• At-home stretches may also relieve pain.

Risk Factors

Pretty much everyone is at risk of developing a forward head posture. Common risk factors include:

• Constantly looking down at a phone and staying in this position for a long time aka text neck.
• Desk jobs and computer use can significantly round the shoulders and upper back, leading to a forward head posture. (Jung-Ho Kang, et al., 2012)
• Driving for a living causes prolonged back, neck, and shoulder positioning.
• Sleeping or reading with a large pillow under the head can contribute to forward head posture.
• Doing work that requires dexterity and close-up positions, like a seamstress or technician can cause over-positioning of the neck.
• Individuals who regularly carry a significant amount of weight in front of their body may begin to develop kyphosis.
• An example is carrying a child or another load in front of the body.
• Large breasts can also increase the risk of kyphosis and forward head posture.

Neck Injuries

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Kang, J. H., Park, R. Y., Lee, S. J., Kim, J. Y., Yoon, S. R., & Jung, K. I. (2012). The effect of the forward head posture on postural balance in long time computer based worker. Annals of rehabilitation medicine, 36(1), 98–104. https://doi.org/10.5535/arm.2012.36.1.98

Kim, D. H., Kim, C. J., & Son, S. M. (2018). Neck Pain in Adults with Forward Head Posture: Effects of Craniovertebral Angle and Cervical Range of Motion. Osong public health and research perspectives, 9(6), 309–313. https://doi.org/10.24171/j.phrp.2018.9.6.04

Szczygieł, E., Sieradzki, B., Masłoń, A., Golec, J., Czechowska, D., Węglarz, K., Szczygieł, R., & Golec, E. (2019). Assessing the impact of certain exercises on the spatial head posture. International journal of occupational medicine and environmental health, 32(1), 43–51. https://doi.org/10.13075/ijomeh.1896.01293

Hansraj K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical technology international, 25, 277–279.

Individuals with fixed sagittal imbalance, a condition where the normal curve of the lower spine is greatly reduced or absent altogether that can cause pain and difficulty balancing. Can chiropractic treatment, physical therapy, and exercise help improve the condition?

Fixed Sagittal Imbalance

The condition is commonly known as flat back syndrome and can be present at birth or can happen as a result of surgery or a medical condition.

• It can also happen for other reasons, including degenerative disc disease, traumatic injury, or as a result of spinal surgery. (Columbia University Irving Medical Center. 2023)
• Individuals with flat back syndrome position their head and neck too far forward.
• A major symptom is difficulty standing for long periods of time.

Symptoms

The spine has two curves. The lumbar spine in the lower back and cervical spine in the neck curve inward. The thoracic spine in the upper back curves outward. The curves are part of the spine's natural alignment. They help the body balance and maintain the center of gravity.

• If these curves begin to disappear the body can have trouble and difficulty standing up straight.
• The loss of curvature causes the head and neck to pitch forward, making it hard to walk and do regular normal activities.
• Individuals have to flex their hips and knees and adjust their pelvis in order to stand up straight. (Columbia University Irving Medical Center. 2023)
• There is a tendency to stoop forward which gradually increases and can even feel like the body is falling forward.
• By the end of the day, the body is exhausted from the strain of trying to maintain balance.

Causes

Some causes of fixed sagittal imbalance include: (Columbia University Irving Medical Center. 2023)

• Congenital - present at birth.
• Degenerative disc disease.
• Ankylosing spondylitis - a type of inflammatory arthritis of the spine.
• Compression fractures of the vertebrae - for example, caused by osteoporosis.
• The condition used to be common after spine surgery to correct scoliosis/abnormal curvature of the spine. 
• The devices implanted could cause flat back syndrome, especially for older individuals.
• However, new and updated surgical techniques have decreased the complications.

Diagnosis

A doctor will ask about medical history, injuries, or back surgery. This will followed by a physical exam, that can include:

• A musculoskeletal exam.
• A neurologic exam.
• A gait examination will assess standing and walking ability.
• The gait exam is done because the gait can change to compensate for the loss of the curvature.
• X-ray imaging will show spinal alignment.
• Other possible sources of symptoms will be considered before a diagnosis can be confirmed.

Treatment

Treatment often involves physical therapy and exercise, bracing to provide increased support, and sometimes surgery.

• Physical therapy typically begins with stretching and targeted strengthening exercises to improve posture.
• The goal is to reverse the pattern of muscle imbalance that keeps the lower back flat.
• Exercises to strengthen the neck, rear shoulder muscles, back, core, and buttocks can include: (National Health Service. n.d.)
• Abdominal stretches
• Hamstring stretches.

1. Hamstring stretches improve the alignment of the lumbar spine.
2. Hold the stretch for about 30 seconds at a time.
3. Repeat three to five times once or twice a day.

• Back extensions
• Chest stretches
• Planking
• Side-lying leg raises
• Seated rows in a gym or pull-ups

In severe cases, patients may need corrective surgery. A few options include: (Columbia University Irving Medical Center. 2023)

• Polysegmental wedge osteotomy.
• Pedicle subtraction osteotomy.
• Posterior vertebral column resection. (Byoung Hun Lee, et al., 2018)

A chiropractor and/or physical therapist can recommend exercises and other forms of treatment. (Won-Moon Kim, et al., 2021) 

Life-Changing Chiropractic Relief

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Columbia University Irving Medical Center. Flatback syndrome.

National Health Service. Common posture mistakes and fixes.

Lee, B. H., Hyun, S. J., Kim, K. J., Jahng, T. A., Kim, Y. J., & Kim, H. J. (2018). Clinical and Radiological Outcomes of Posterior Vertebral Column Resection for Severe Spinal Deformities. Journal of Korean Neurosurgical Society, 61(2), 251–257. https://doi.org/10.3340/jkns.2017.0181

Kim, W. M., Seo, Y. G., Park, Y. J., Cho, H. S., & Lee, C. H. (2021). Effect of Different Exercise Types on the Cross-Sectional Area and Lumbar Lordosis Angle in Patients with Flat Back Syndrome. International journal of environmental research and public health, 18(20), 10923. https://doi.org/10.3390/ijerph182010923

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. Practicing healthy posture is a physical fitness endeavor in which all the muscles support the skeleton in correct alignment that is stable and efficient and is present in stillness and in movement. Chiropractic treatment with massage and/or physical therapy can restore muscles back to optimal mobility and function.

Factors That Cause Unhealthy Posture

Factors that cause posture problems like back pain is often caused by issues with the strength and flexibility ratio between the body's muscle groups that hold the body upright.

Injury 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 that are guarding against the injury and those still working normally.
• This can cause the body posture to shift to compensate.

Muscle Tension and Weakness

• 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 tension 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 have to work overtime.

Unhealthy Daily 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 patterns of muscle contraction and flexion.

Technology

• Use of technology whether a computer, tablet, phone, or work with several devices in combination can slowly shift the body out of correct alignment.
• Incessant texting can cause text neck to develop, which is 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 start to develop which leads to further posture problems.

Stress and Mental Health

• Individuals that 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 stress effects.

Foot Wear

• Footwear definitely 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:
• Weight-bearing habits.
• Imbalanced kinetic forces will be translated up the ankle, knee, hip, and low 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.
• In cases such as these, it is recommended to work with the individual's 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

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

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

Body stiffness is common, especially as the body ages. Stiffness can result from intense work, lack of physical exercise, or specific conditions. The reasons vary from individual to individual. Some feel stiff when they wake up, while others become stiff after stopping physical activity. For others, stiffness can result from practicing unhealthy postures, intense workouts, or something new that the body is beginning to get used to. There are several ways to prevent and treat stiffness, no matter the cause, including targeted physical movements, posture corrections, body decompression, chiropractic realignment, stretches, and therapeutic massage.

Body Stiffness

Knowing the cause of body stiffness and how to relieve it can help prevent and treat the condition so the body can function better. It’s vital to see a health care professional immediately if stiffness results from an injury, accompanied by pain, it does not go away with home treatments, or if an insect bite or infection could be the cause.

• Individuals should speak to a healthcare professional for frequent stiffness that interferes with their quality of life.
• Most of the time, stiffness can be treated at home and reduced through preventative measures.
• Stay active but not too hard until the body gets used to the activity.
• Various relief methods include a warm bath, massage shower, or self-massage.

Intense Work or Exercise 

• The muscles incur tiny tears when exercising or performing heavy labor, especially when the body is not used to the intensity or duration.
• These tears are normal and help build larger and stronger muscles.
• Individuals may feel stiff and sore for 24-72 hours as the body repairs itself.
• Inflammation surrounding the joints/synovial fluid after heavy activity or repetitive movements is another cause.

Inactivity

• Moving around generates the synovial fluid that lubricates the joints.
• When body movement stops, like going to sleep or long periods spent sitting, working, or watching tv, fluid production slows down, resulting in body stiffness.
• The lack of fluid after movement can make the body feel stiff when returning to activity.

Unhealthy Posture

• The body can become stiff and sore when routinely holding the body in a way that strains the muscles, tendons, and ligaments.
• Sitting or standing incorrectly from an unhealthy workstation setup or postural habits contributes to stiffness and musculoskeletal problems.

Medical Conditions

• Medical conditions can cause stiffness like rheumatoid arthritis, Lyme disease, thyroid disease, strains and sprains, and low vitamin D levels.
• See medical attention if you suspect any medical causes are behind the body stiffness.

Prevention

Depending on the reason behind body stiffness, there are ways to prevent it.

Warm-Up

• Warming up before any physical activity loosens up the muscles before fully engaging.
• Soreness will present and is part of the muscle repair process.
• Properly warming up can help the repair go faster.

Mobility and Flexibility Breaks

• Taking breaks from inactivity by getting up and moving around, walking, or performing mobility movements could increase the secretions of joint fluid, prevent stiffness, and relieve the effects of poor postural habits you may have been making.
• Set a timer to break up periods of inactivity and move around.
• Get up for 5 minutes every hour to move the muscles and get the blood flowing.

Stay Aware of Posture and Form

• Postural awareness can help prevent muscle strain that leads to stiffness.
• Adjusting the workspace and posture can help prevent stiffness.
• The posterior chain: head, neck, torso, and legs are aligned with the feet flat on the floor and back supported.

Stay Active

• Maintaining muscle movement maintains blood circulation, which can help reduce stiffness.
• Exercise helps reduce inflammation, increases synovial fluid production, and helps strengthen the muscles.

Active Recovery 

• Participating in active recovery can help bring blood flow to the muscles and prevent inflammation.
• Light cardiovascular activities include swimming, cycling, walking, or bodyweight movements.

Anti-Inflammatory Nutrition

• Anti-inflammation nutrition like the Mediterranean diet, which includes healthy fats, plenty of fruits and vegetables, lean proteins, seafood, and whole grains, can help reduce aches and stiffness.
• Getting enough vitamin D can reduce stiffness.

Chiropractic Flexibility Restoration

Chiropractic adjustments, decompression, MET, and therapeutic massage techniques can relieve muscle soreness and stiffness and restore body function. The chiropractic team will evaluate the individual, diagnose the cause/s, and develop a personalized treatment plan. The team will provide posture training, stretching the body, using a percussive massager or foam roller to break tight, stiff muscles and release adhesions of tissues.

Enhance Your Lifestyle

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Mailey, Emily L et al. “Comparing the effects of two different break strategies on occupational sedentary behavior in a real-world setting: A randomized trial.” Preventive medicine reports vol. 4 423-8. 9 Aug. 2016, doi:10.1016/j.pmedr.2016.08.010

Schleip, Robert, and Werner Klingler. “Active contractile properties of fascia.” Clinical Anatomy (New York, N.Y.) vol. 32,7 (2019): 891-895. doi:10.1002/ca.23391

Shimoyama, Daisuke, et al. “Reliability of shoulder muscle stiffness measurement using strain ultrasound elastography and an acoustic coupler.” Journal of medical ultrasonics (2001) vol. 48,1 (2021): 91-96. doi:10.1007/s10396-020-01056-0

Trube, Niclas, et al. “How muscle stiffness affects human body model behavior.” Biomedical engineering online vol. 20,1 53. 2 Jun. 2021, doi:10.1186/s12938-021-00876-6

Weerapong, Pornratshanee, et al. “The mechanisms of massage and effects on performance, muscle recovery, and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004

Introduction

Many of us are moving around from one location to another. When we are on our feet all the time, it can cause the muscles of the lower extremity to become tight and ache that we need to sit down and rest. When the body is resting, our posture tends to be hunched over, and it causes the postural muscles to over-stretch and cause pain when we get up from our rested position. Whether sitting on the couch or a chair, our posture tends to be reclined where it may seem comfortable, but it causes pain to our musculoskeletal system in our neck, shoulders, and back. To that point, when we get out of the reclined position, it can also affect the legs, calves, and feet. Today’s article focuses on the postural muscles, how postural pain affects the gastrocnemius-soleus muscles, and how MET treatment can help the postural muscles. We utilize valuable information about our patients to certified medical providers using MET treatment to mitigate postural effects on the musculoskeletal system. We encourage and refer patients to associated medical providers based on their diagnosis while supporting that education is a remarkable and fantastic way to ask our providers the essential questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., comprises this information as an educational service. Disclaimer

What Are The Postural Muscles?

Have you been dealing with low back pain? What about feeling a tingling or numbing sensation down your calves or feet? Or do your back muscles constantly ache from sitting down for long periods? Many of these are signs and symptoms that you are experiencing pain in your postural muscles. Studies reveal that the postural muscles interact between the musculoskeletal system and the central nervous system’s afferent and efferent pathways. In the human body, three curves maintain mobility, stability, and balance to resist longitudinal pressures: cervical, thoracic, and lumbar. The postural muscles work with the lower body extremities to support the weight of the upper body extremities. Additional research shows that postural stability and balance control are interlinked with a dynamic process and allow the muscles in the lower portions of the body, like the legs and calf, to help stabilize the upper body’s weight. We will look at the gastrocnemius and soleus muscles as they help maintain good posture, balance, and stability.

Postural Pain Affects The Gastrocnemius-Soleus Muscles

Repetitive motions associated with environmental factors can cause the gastrocnemius and soleus muscles to shorten and cause symptoms of muscle weakness, cramping, and instability in calves and legs. The gastrocnemius and soleus muscles have a beautiful relationship as they help form the calf muscles that allow movement and stability to the entire body. Now how would postural pain affect these muscles? According to research studies, when numerous factors start to affect the body’s posture, whether it is prolonged standing, sitting, bending, twisting, or awkward positions, it causes muscle strain to the body, and it can cause negative effects on the surrounding muscles. For example, say you are in an awkward position and start to feel a numbing sensation down to your legs and low back pain. When you release your body from the uncomfortable position, the blood flow and neuron signals will go haywire as the blood tries to get the muscles working again, and the signals are trying to reach back to the brain.

General Disclaimer *

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

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Introduction

When it comes to the body, the lower portion has three compartments of muscles that work together to provide stability and mobility to the host when they are in motion. The anterior, posterior, and lateral compartments have numerous muscles, tissues, and ligaments that support the spine and allow the musculoskeletal system to do various movements without pain. When normal factors affect the body, it can cause symptoms of overlapping risk profiles that can lead to musculoskeletal pain disorders associated with pain-like symptoms in the joints and muscles. Today we will look at one of the muscle compartments known as the postural muscles, how postural pain affects the body, and how manual therapy combined with the MET technique can improve the postural muscles. We mention valuable information about our patients to certified medical providers who use methods like the MET combined with manual therapy to reduce pain-like symptoms associated with musculoskeletal disorders. We encourage patients by referring them to our associated medical providers based on their findings. We support that education is a marvelous way to ask our providers the most interesting questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., incorporates this information as an educational service. Disclaimer

What Are The Postural Muscles?

Are you experiencing muscle stiffness in your lower back? What about aches and pain in your shoulders and neck? Or have you noticed your legs feel heavy after sitting down for a long time? Many of these issues are associated with the postural muscles that are causing pain to the musculoskeletal system. So what are the postural muscles in the musculoskeletal system? Well, they are the core muscles that are deep within the abdomen, pelvis, and back. Research studies reveal that the curvature of the spine (cervical, thoracic, and lumbar regions) communicates and works with the central nervous system and musculoskeletal system to provide balance, support, and resistance against pressure on the body. The postural muscles are important in the body as they ensure the host has perfect posture when walking, sitting, or standing. Additional studies mentioned that good postural and stability control are the fundamentals for motor skills. When a person has good postural control, it can help give them a stable gait when walking. However, as the body ages, the postural muscles can become weak and lead to muscle strain while affecting the joints and tendon structures.

The Effects Of Postural Pain In The Body

So what happens to the body when dealing with pain in the postural muscles, and how does it affect one’s posture? Research studies reveal that reducing back muscle endurance from prolonged sitting, slouching, or constantly looking down can cause muscle strain symptoms in the postural muscles. To that point, it can lead to increased development of low back pain and lumbar discomfort in the joints. As stated earlier, other factors like slouching, prolonged sitting, and constantly looking down can affect the lower back, shoulders, and neck. The various muscles that make up the shoulders and neck would become strained and tensed, leading to shoulder and neck pain that can cause discomfort. When these overlapping symptoms affect the body, it can cause many overlapping symptoms that can overlap and cause the individual to be miserable. 

General Disclaimer *

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

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Introduction

The body needs a good amount of rest after being in motion throughout the day in the form of sleep. Whether the body has been doing errands, standing, running, or walking, many individuals need to rest for a few hours to promote muscle growth and mental recovery. To that point, a good hour and a half nap or a full 8-hours of sleep can do the body good. However, when environmental factors or traumatic accidents start to affect the body, it can lead to pain-like symptoms in the muscle groups that can disrupt the sleeping process and allow recovery to occur in the form of sleep. Fortunately, numerous treatment techniques and therapies restore the body and allow the musculoskeletal system to recover. Today’s article looks at how different sleeping positions correlate with the musculoskeletal system, how pain disorders affect a person’s sleep, and how the MET technique can provide better sleep. We provide valuable information about our patients to certified medical providers offering available therapy treatments like the MET technique for individuals dealing with poor sleep quality associated with musculoskeletal pain disorders. We encourage each patient appropriately by referring them to our associated medical providers based on their diagnosis results. We accept that education is a spectacular way when asking our providers the most crucial questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., assesses this information as an educational service. Disclaimer

Sleeping Positions & The Musculoskeletal System

Have you been feeling muscle stiffness in certain areas of your body? Do you feel aches and pains in your low back when stretching? Or have you experienced headaches that seem to go away and come back after a nap? Many of these symptoms are associated with how your sleeping position affects your musculoskeletal system. Many of us have different sleeping positions to feel comfortable and get a full night of sleep. From sleeping on the sides (left or right), on the back, or the stomach, finding a comfortable position can make the musculoskeletal system feel weird. Research studies have revealed that different body postures and movements during sleep have been associated with sleep quality and numerous health outcomes. So if an adult sleeps on their back or side, it could correlate with how much sleep their musculoskeletal system is getting for their mental and physical health. According to Leon Chaitow, N.D., D.O. and Judith Walker DeLany, L.M.T book, “Clinical Application of Neuromuscular Techniques,” stated that recovery of a normal sleep pattern is extremely important for the musculoskeletal system as it provides tissue repair and allows the pituitary glands to release growth hormones in the body while sleep is taking place at night. However, the book also mentions that sleep patterns can be easily disturbed by numerous factors that cause distress and pain to the body affecting the sleep cycle.

General Disclaimer *

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

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Introduction

When it comes to the body, the various muscles, tissues, joints, and organs provide functionality and movement when it is in motion. Everyone worldwide cares for their bodies by resting them when needed, eating numerous foods to provide energy, and staying active to live longer. However, over time, many factors can contribute to the body by causing many individuals to develop musculoskeletal issues that can affect a person’s posture and the sensory-motor functions that the body provides to maintain motion and stability. In today’s article, we examine muscle imbalances, how it affects the body’s gait pattern, and how the MET technique can help with muscle imbalances. We provide information about our patients to certified medical providers that offer available therapy techniques like MET (muscle energy techniques) for individuals dealing with chronic conditions associated with muscle imbalances that could affect a person’s gait pattern and lead to pain in the muscles and joints. We encourage each patient appropriately by referring them to our associated medical providers based on their diagnosis results. We accept that education is a spectacular way when asking our providers the most crucial questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., assesses this information as an educational service. Disclaimer

What Are Muscle Imbalances?

Have you been dealing with tight back, shoulders, and hip muscles? Do you feel one side of your body is weaker than the other? Or do you feel unstable when walking? Many people who are experiencing these issues are associated with muscle imbalances that are affecting their bodies. So what are muscle imbalances, and how does it affect the body? Well, according to “Clinical Applications of Neuromuscular Techniques,” written by Leon Chaitow, N.D, D.O, and Judith Walker DeLany, L.M.T., stated that the soft tissues in our bodies are often changed from their normal elastic, pliable, and toned functional status to short, fibrous and weak function in the different muscle groups. Since the body compensates (without any chronic symptoms) to everyday activities, when the body’s muscles and tissues are exhausted, it can cause the symptoms to develop over time, causing pain, muscle restriction, and limited range of motion to the body. Thus, these symptoms often correlate to musculoskeletal disorders, leading to muscle imbalances.

Other issues that can cause muscle imbalances in the body could result from muscle injuries from traumatic forces. Research studies have revealed that repetitive motions from traumatic injuries could result in microtrauma tears to the muscles and tendons, which can develop into muscle-referred pain and increase the risk of chronic joint inflammation. To that point, it can lead to referred pain in different body areas and affect a person’s stability. When the body is dealing with traumatic injuries that affect the muscles over time, many people shift how they walk or change their postures to compensate for the pain, which can change their gait patterns.

General Disclaimer *

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

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Footwear can cause lower back pain and problems for some individuals. Can understanding the connection between footwear and back problems help individuals find the right shoes to maintain back health and relieve pain?

Footwear Back Pain

The back provides the strength for physical activities. Back pain affects daily life and can have various causes. Unhealthy posture, walking, twisting, turning, bending, and reaching can contribute to back problems that result in pain. According to the CDC, 39% of adults report living with back pain (Centers for Disease Control and Prevention, 2019). Improper footwear can also contribute to back pain. Selecting footwear carefully can help bring pain relief and help maintain spinal health. Individuals can enjoy less pain and manage symptoms by choosing shoes that maintain spinal alignment and protect the feet from blunt impact.

Understanding the Back Pain-Footwear Connection

Improper footwear could be the cause of lower back pain. What impacts the bones at the bottom of the neuromusculoskeletal system radiates upward and affects the spine and back muscles. What footwear is used travels upward, impacting gait, posture, spinal alignment, and more. When back problems originate from the feet, these are biomechanical issues. Biomechanics means how the bones, joints, and muscles work together and how changes in external forces impact the body.

Movement

When the feet impact the ground, they are the first extremities to absorb shock for the rest of the body. Individuals will start to walk differently if they have a problem or change in their feet. Wearing shoes with improper support can increase the wear and tear on the muscles and joints, leading to awkward and unnatural movement. For example, consider the difference between standing on tiptoes in high heels and the natural flat-footed state. Well-cushioned shoes help absorb impact and lessen pain sensations. The pressures on each of the joints shift balance, which causes instability problems with less pressure on some and more on others. This creates an imbalance that leads to pain and joint conditions.

Posture

Maintaining a healthy posture is another factor in preventing or alleviating back pain. With the right footwear, the body can maintain a healthier stance and the right curvature throughout the spine, and it helps distribute the weight evenly. This results in decreased stress on ligaments, muscles, and joints. (Harvard Health Publishing. 2014) It’s recommended to see an orthopedist to get to the root of an individual's condition. For some, a herniated disc, sciatica, automobile collision, fall, unhealthy ergonomics, or a combination, as well as other underlying issues, may be contributing to their back pain.

Shoe Types and Their Impact on The Back

How various shoes impact posture, potentially causing or relieving back pain.

High Heels

High heels can definitely contribute to back pain. They change body posture, causing a domino effect on the spine. The body's weight is shifted to increase pressure on the balls of the feet, and the spine's alignment becomes altered. High heels also affect how the ankles, knees, and hips move when walking, balance, and how the back muscles operate, all of which can worsen back pain.

Flat Shoes

Flat shoes may not be the best choice for spinal health. If they lack arch support, they can cause the foot to roll inward, known as pronation. This can contribute to misalignment, which can strain the knees, hips, and lower back. However, they can be a decent choice if they provide arch support. When wearing flat shoes with healthy support, the weight is distributed evenly on the feet and the spine. This helps maintain correct posture, which can help prevent and/or alleviate back pain.

Sneakers, Tennis, and Athletic Shoes

Sneakers, tennis, and athletic shoes can relieve back pain with thorough cushioning and support. Choosing the right ones involves determining the activity that will be done in them. There are tennis, running, basketball, pickleball, skating shoes, and more. Research what features will be needed for the sport or activity. This could include:

• Heel cups
• Insole cushioning
• Wide base
• Other features to meet individual foot needs.

It is recommended that athletic shoes be changed every 300 to 500 miles of walking or running or with any signs of unevenness when placed on a flat surface, as worn-out soles and degraded materials can increase the risk of injury and back pain. (American Academy of Podiatric Sports Medicine, 2024).  If a certain pair puts the legs, hips, or ankles into an unnatural position or impedes regular movement, it may be time to replace them.

Choosing the Right Shoes

The ideal solution for choosing shoe wear is to get a gait analysis and a review of how you walk and run. Various healthcare professionals may offer this service to tailor each individual's search for the right shoes for back pain. In gait analysis, individuals are asked to run and walk, sometimes on camera, while a professional notes physical tendencies, like when the foot hits the ground and whether it rolls inward or outward. This provides data on affected posture, movement, pain levels, how much arch support is needed, and what type to wear to help prevent back pain. Once the analysis is complete, it will guide you on what to look for, such as what level of arch support, heel height, or material is best for you.

Injury Medical Chiropractic and Functional Medicine Clinic specializes in progressive, cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, practical strength training, and complete conditioning. We focus on restoring normal body functions after trauma and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional and integrative Nutrition, Agility and mobility Fitness Training, and Rehabilitation Systems for all ages. Our programs are natural and use the body’s ability to achieve specific measured goals rather than introducing harmful chemicals, controversial hormone replacement, unwanted surgeries, or addictive drugs. We have teamed up with the city's premier doctors, therapists, and trainers to provide high-quality treatments that empower our patients to maintain the healthiest way of living and live a functional life with more energy, a positive attitude, better sleep, and less pain.

Benefits of Using Custom Foot Orthotics

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, don't hesitate to contact Dr. Alex Jimenez or us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Centers for Disease Control and Prevention. (2019). Back, lower limb, and upper limb pain among U.S. adults, 2019. Retrieved from https://www.cdc.gov/nchs/products/databriefs/db415.htm

Harvard Health Publishing. (2014). Posture and back health. Harvard Health Education. https://www.health.harvard.edu/pain/posture-and-back-health

American Academy of Podiatric Sports Medicine. Ayne Furman, D. F., AAPSM. (2024). How do I know when it is time to replace my athletic shoes?

Learning the cause of the problem and how to effectively manage it can help individuals experiencing back spasms to quickly and safely return to previous levels of function and activity.

Back Spasm

Individuals dealing with back pain or sciatica usually describe the symptoms as the back muscles tightening or spasming. A back spasm can feel mild, like a fist pressing into one side of the spine or an intense pain that prevents the individual from sitting, standing, or walking comfortably. Bask spasms can become severe, causing difficulty maintaining normal upright posture.

What Is A Spasm

A back spasm is a sudden onset of back muscle tightness. Sometimes, the tight sensation becomes so intense and severe that it prevents the individual from moving normally. Some individuals have difficulty bending forward because of the pain and tightness.

Symptoms

Most episodes last several hours to several days. Severe cases can last about six to eight weeks, but the spasms and pain subside gradually, allowing the individual to move normally and resume normal activity. Common sensations and symptoms can include:

• Difficulty bending.
• A tight sensation in the back.
• Pulsing pains and sensations.
• Pain on one or both sides of the back.

Sometimes, the spasm can cause radiating pain in the buttocks and hips. When severe, it can be accompanied by nerve pain, numbness, and tingling that radiates down one or both legs. (Medline Plus. 2022)

Causes

Back spasms are caused by tight muscle tissue, which often results from some mechanical stress. The stress causes the muscle tissue near the spine to be pulled abnormally. As a result of the pulling, the muscle fibers become taut and painful. Mechanical causes of back spasms may include: (Merck Manual, 2022)

• Poor sitting and/or standing posture.
• Repetitive overuse injury.
• Lumbar strains.
• Lumbar disc herniations.
• Low back osteoarthritis.
• Spondylolisthesis - vertebrae shift out of position, including anterolisthesis and retrolisthesis.
• Spinal stenosis

All these can place increased stress on the anatomical structures in the spine. The lower back muscles near these structures may go into a protective spasm that can also cause a tight and painful sensation in the back. Other non-mechanical causes of low back spasms include: (Merck Manual, 2022)

• Stress and anxiety
• Lack of physical activity and exercise
• Fibromyalgia

Risk Factors

Risk factors for back spasms include: (National Institute of Neurological Disorders and Stroke, 2023)

• Age
• Job-related factors - constant lifting, pushing, pulling, and/or twisting.
• Poor sitting posture or sitting for long periods without back support.
• Lack of physical conditioning.
• Being overweight or obese.
• Psychological conditions - anxiety, depression, and emotional stress.
• Family medical history of ankylosing spondylitis.
• Smoking

Individuals can stop smoking, start exercising, or engage in positive activities to help manage stress. Individuals dealing with back spasms may need to see a healthcare provider for a proper diagnosis and treatment.

Treatment

Treatment for back spasms can include home remedies or therapies from medical providers. The treatments are designed to relieve the spasms and manage the mechanical stresses that may have caused them. Medical professionals can also show strategies to prevent spasms. Home remedies can include: (Merck Manual, 2022)

• Application of heat or ice
• Low back massage
• Postural adjustments
• Gentle stretching
• Analgesic medication
• Anti-inflammatory medication (Anuj Bhatia et al., 2020)

If self-care strategies are unable to provide relief, individuals may need to visit a medical professional for treatment. Medical treatments can include: (Merck Manual, 2022)

• Physical therapy
• Chiropractic care
• Acupuncture
• Non-surgical decompression
• Transcutaneous electrical neuromuscular stimulation
• Steroid injections
• Lumbar surgery is a last resort treatment.

Most individuals are able to manage symptoms with physical therapy or chiropractic, which includes learning exercises and posture adjustments to relieve tightness.

Prevention

Simple lifestyle adjustments can have a significant effect on back spasms. Ways to prevent back spasms can include: (Medline Plus. 2022) (Merck Manual, 2022)

• Maintaining hydration throughout the day.
• Modifying movements and bending and lifting techniques.
• Practicing postural correction techniques.
• Performing daily stretching and strengthening exercises.
• Engaging in cardiovascular exercise.
• Performing meditation or other stress management techniques.

Personal Injury Rehabilitation

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request.