Spine Health & Spinal Hygiene

Chiropractic and spinal health. Most individuals seek out chiropractic care only after an injury and when pain presents. Because traditional medical care tends to focus on treating disorders and diseases, individuals are used to seeking care only when something is imbalanced. For many, chiropractic is known for its ability to resolve back and neck pain, correct postural misalignments, manage acute or chronic conditions and accelerate the healing of injuries. Chiropractic is different in that it is a tool for increasing overall wellness and vitality when no injury or imbalance is present.

Chiropractic and Spinal Health

Chiropractic is an invaluable treatment that raises the baseline of an individual’s health by:

• Increasing performance
• Extending lifespan and longevity
• Improving overall comfort
• Increasing agility in the body

Chiropractic helps to achieve these transformational results by improving the function of the:

• Circulatory system
• Immune system
• Respiratory system
• Muscular system
• Nervous system
• Skeletal system

Circulation Increased

The circulation system includes the heart and its chambers, arteries, veins, lungs, lobes, and capillaries. The structures within this system move blood, nutrients, and waste throughout the body. The quality of health and life depends on the level of functioning in this system. The better and more efficient the tissues receive clean blood, nutrients, and oxygen, the better the body is able to utilize these building blocks to achieve whatever function is required. The slower and more unclean these building blocks, the lower quality of function. The nervous system is the communication system that includes the brain, spinal cord, and nerves that run throughout the body. Everything in the body and the work functions as a result of this communication system.

The circulatory system relies on the communication that runs through the nervous system, which is housed in the spine. If the spine is misaligned, moving improperly, or sustaining an injury, it can interfere with the function of the communication. Regular chiropractic care increases the health levels of the nervous system by keeping the spine as healthy and flexible as possible. The muscles are kept loose, which promotes blood flow, and the flow and movement of waste in the lymphatic system. Individuals that receive regular adjustments report:

• Enhanced perception of sensations in their extremities.
• Warmer hands and feet.
• Improved cognitive response and clarity.
• Decrease or elimination of tingling and numbness.
• Maintaining the proper range of motion of the spine also facilitates better function and movement of the whole body.

Immune Response Improvement

Regular chiropractic improves immune responses that leads to improved response against foreign invaders and disease, less instances of illness, exhaustion, fatigue, and inflammation. When expert chiropractic and spinal health intervention is delivered it helps to realign bones and joints, alleviate muscle tension, and restore nerve function. The body immediately experiences a decrease in stress, downregulation of stress hormones and chemicals in the body leads to a reduction in inflammation.

Increased Mobility & Flexibility

Chiropractic helps to improve physical mobility and flexibility in the muscular and skeletal systems. This is accomplished through manual manipulation to restore ideal posture and achieve a balanced skeletal structure. Manual manipulation is also used to soften and relax tense muscles which have developed abnormalities to compensate for incorrect posture. When skeletal structure, muscular imbalances, and strain are corrected, the result is improved mobility and flexibility.

Pain Symptoms Are Decreased

Pain originates from the nervous, muscular, and skeletal systems. Chiropractic can help with back pain, neck pain, shoulder pain, migraines, nerve and sciatic pain, and other conditions and forms of discomfort. The origin of the pain can include:

• Postural imbalance
• Muscle tension
• Damage from accident or injury
• Spinal degeneration

Chiropractic and spinal health care helps soothe and de-inflame the comprised areas, allowing the natural healing systems to intervene and promote long-term reduction of discomfort and pain.

Bending, Standing, Sitting Activities Improve

For many individuals, bending, standing, and sitting are normal movements they engage in every day. This can be part of work occupation, school, house chores, etc, and for many these movements and positions can become painful over long durations of time and when it is repetitive. Regular chiropractic and spinal health treatment can restore optimal posture in the body, soothe strained and tense muscles, and resolve disrupted nerve energy flow which often leads to nerve pain like sciatica.

Body Composition

Pregnancy Hypertension

Hypertension in pregnancy falls into one of three categories. It can range from benign and easily controlled to serious with increased medical risks. This makes monitoring blood pressure important to individual health risks. The risks for hypertension in pregnancy include:

• Early delivery
• Decreased oxygen to the placenta
• Potential heart disease

The main types of hypertension in pregnancy.

Chronic hypertension

Chronic hypertension is a pre-existing condition known prior to pregnancy.

• Individuals that are aware of elevated blood pressure before becoming pregnant, a doctor will diagnose the individual with chronic hypertension.
• A doctor will use diagnostic criteria to determine if chronic hypertension is present prior to getting pregnant.

Gestational hypertension

Gestational hypertension develops during pregnancy.

• Gestational hypertension is not preventable and typically returns to normal levels postpartum.
• However, risk increases for later developing chronic hypertension is higher if gestational hypertension presents.
• According to Mayo Clinic, gestational hypertension is diagnosed by the following criteria:

1. At least 20 weeks gestation
2. Blood pressure is greater than 140/90 on two occasions
3. Must be documented more than four hours apart
4. No other organ damage is present

Preeclampsia

Preeclampsia is the most serious. Preeclampsia develops after 20 weeks of pregnancy and is associated with a sharp spike in blood pressure levels. Notable symptoms include:

• Sudden fluid swelling
• Chronic headaches
• Changes in vision
• Nausea
• Vomiting
• Weight gain

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*

References

Brown, Richard A. “Spinal Health: The Backbone of Chiropractic's Identity.” Journal of chiropractic humanities vol. 23,1 22-28. 8 Sep. 2016, doi:10.1016/j.echu.2016.07.002

Bussières, André E et al. “Spinal Manipulative Therapy and Other Conservative Treatments for Low Back Pain: A Guideline From the Canadian Chiropractic Guideline Initiative.” Journal of manipulative and physiological therapeutics vol. 41,4 (2018): 265-293. doi:10.1016/j.jmpt.2017.12.004

Maher, Jennifer L et al. “Exercise and Health-Related Risks of Physical Deconditioning After Spinal Cord Injury.” Topics in spinal cord injury rehabilitation vol. 23,3 (2017): 175-187. doi:10.1310/sci2303-175

Meeker, William C, and Scott Haldeman. “Chiropractic: a profession at the crossroads of mainstream and alternative medicine.” Annals of internal medicine vol. 136,3 (2002): 216-27. doi:10.7326/0003-4819-136-3-200202050-00010

How RMD's affect the spine

Most repetitive motion injuries or RMDs affect the arms and hands. However, they can also happen in the spine.

The majority of back injuries, especially in the workplace, are often the result of long-term repetitive wear and tear on the:

• Muscles
• Ligaments
• Tendons
• Spinal discs

Repetitive work motions like:

• Pulling
• Reaching
• Twisting
• Bending

All of these movements can weaken and stress the spine and increase the risk of injury.

Treatment for RMD's

When first treating an RMD, the first step is to reduce or stop the motions that are causing the symptoms. Other therapies include:

• Ice therapy reduces pain and swelling.
• Medications like cortisone and anti-inflammatory's also reduce pain and swelling.
• Chiropractic/Physical therapy relieves soreness and pain in the muscles and joints and strengthens the muscles to help prevent future injuries.
• Splints relieve pressure on the muscles and nerves.
• Surgery in rare cases can help relieve symptoms and prevent permanent damage. 

Prevention

RMDs can be prevented. Here are some important tips to reduce repetitive motion injury:

• Take frequent breaks to avoid overuse of muscles with little rest breaks of whatever muscles/ligaments you are using.
• Regular exercise along with stretching and relaxation helps build strength, increase mobility, range of motion and prevent future injury.
• Look at your posture to make sure it is correct for the task at hand. This helps the elbows, wrists, hands, and spine maintain alignment during repetitive motions.
• Don't stay in a single position for too long. Change your posture frequently during any type of activity to relax one set of muscles and use another set, then switch and so on and so forth.
• Practicing correct form and technique will go a long way in preventing a repetitive injury.
• Avoid over-reaching, stretching and twisting.
• Use protective equipment and gear.
• Have a properly designed workstation with office or work equipment at the proper height, distance and allows you to work safely and comfortably.

Staying Healthy

Staying healthy and avoiding RMD's is first priority if you work at a job or regularly participate in activities where repetitive motion/s and movement/s are used.

Give yourself time to rest, exercise, and implement proper techniques. See a doctor or injury chiropractor if you are experiencing any of the symptoms listed. 

Ergonomically evaluating the causes is an important part of the diagnostic evaluation for patients with these conditions.

Therefore, mapping out a customized treatment plan for changing the way you work/perform these motions is the ultimate goal.

We focus on what works for you. We also strive to create fitness and better the body through researched methods and total wellness programs. These programs are natural and use the body’s own ability to achieve goals of improvement, rather than introducing harmful chemicals, controversial hormone replacement, surgery, or addictive drugs.

We want you to live a life that is fulfilled with more energy, a positive attitude, better sleep, less pain, proper body weight and educated on how to maintain this way of life. I have made a life of taking care of every one of my patients.

*LIFE CHANGING* Orthotics | El Paso, Tx (2020)

Doctor of Chiropractic, Dr. Alex Jimenez goes through some tips on how to avoid back injuries.

When it comes to avoiding back injuries, your fate is largely in your own hands. It’s true that an unexpected fall or auto accident may cause an injury that’s beyond your control, but a large percentage of back injuries are caused by your own actions, which means you can take measures to prevent them or stop them from getting worse. Here are a few valuable back injury tips from a El Paso chiropractor.

Pay Attention to Your Lifting Technique

How you lift boxes, laundry baskets, children’s toys, a pair of shoes or just about anything else, has a bearing on the health of your back. When you lift correctly your spine is in the proper alignment and there is no added stress placed on your back. This means you should bend your knees and keep your back as straight as possible when you pick anything up off the floor.

If you have a lot of lifting to do try to place items on a table or chair so there isn’t as much bending required picking it up. Your back is not designed to work like a crane so anytime you use it that way you are putting stress on your back that doesn’t need to be there. Take a balanced stance, lift with your legs and move your feet if you need to change direction while holding the object.

Sensible Body Management

Performing activities with your back health in mind is a great strategy to help you avoid back injuries. That means stretching before any type of physical activity, taking it slow if you have a lot of repetitive lifting to do, and taking breaks to rest and stretch during the activity.

Getting yourself into good physical condition also protects your back and helps to avoid injuries. This includes losing weight in your midsection, and strengthening core muscles, to make lifting and general movement less stressful on your back. Most El Paso chiropractors will also tell you that sleeping on a firm mattress is another way you can nurture your back and prevent injuries.

Don’t Let Injuries Linger

If you end up with a back injury despite your efforts to avoid it, you should seek treatment with a El Paso chiropractor as soon as you can. Spinal misalignment, bulging discs, herniated discs, and other injuries often only get worse if you let them linger.

Prompt treatment will restore blood flow to the area, relieve any compressed nerves and get you back to normal in the shortest time possible.

Working in the yard, and wherever else the sun beats down relentlessly will be a test as to the type of shape your body is in. Poor eating habits have increased fat deposits, as well as sitting around. Never fear, it is recommended that you try out these seven exercise tuneup tips to get back in shape as summer begins.

Drink proper amount of water regularly

Water helps immensely in generating fat-loss. 64 ounces a day is the absolute minimum. Twice that amount, or one-gallon, is the way to go, making sure the water is ice cold. Ice water is about 40-degrees Fahrenheit. This means the body's system has to heat the water to a core body temperature of 98.6 degrees.

The process requires about one calorie to warm one ounce of cold water to body temperature. Therefore an 8-ounce bottle of ice water burns seven calories. Try that with 16 glasses, which equals 128 ounces, or one gallon. This generates 123 calories of heat energy. 

Eat small meals more often

Fat-loss study subjects were given six meals to consume a day, with no meal having more than 400 calories. The study emerged successfully. It is important to allow no longer than three hours between eating. This could be snacks, light meals, salads, etc.

Eating with this type of pattern keeps the body on an even keel. And since the individual is never overly-full/stuffed and never over-hungry/famished this seems to be ideal for losing weight and getting rid of fat cells.

When eating takeout Assert Yourself

All the help you can get to avoid gorging on rich, high-caloric, restaurant foods. Here are some tips:

• Don't go through the whole menu
• Choose a simple green salad without the garnish
• Lemon juice, vinegar, or low-calorie dressing is the way to go instead of the creamy and oily dressings.
• Select one or two vegetables with nothing
• A plain baked potato is a great choice
• Other positive choices are broccoli, carrots, and cauliflower
• Find out what kind of fish is available
• Try the fish baked, steamed, or broiled, with nothing on top
• Decaffeinated coffee or tea as a dessert, with some fresh fruit

Get an exercise routine that you will stick to

Be careful if it's swimming or some type of water-based exercise. Swimming does offer benefits, but the thermal effect of being in the water can cause you to eat more from all of the energy loss. Strength training is the way to go, so you can lose weight and then get into the water exercises. More than any other exercise or activity strength training promotes a double-reducing advantage.

Do not Over-Exercise 

Overdoing it with the exercise can tear down body tissue/s, increasing the risk of injuries, which then puts you in downtime and less active.

Too much Television Time

Decrease the exposure to television because of the convenient foods that are offered. This diminishes the temptation to overeat. Get involved in a household project, along with the extended daylight hours, can help this situation.

Take advice

When you are tough on yourself, life can become a beautiful thing, as you witness the benefits from the hard work. We don't pay the price for good health, we just enjoy it along with the benefits. However, we do pay the price for bad/poor health.

Exercise Facts

• More than half of adults do not get the recommended amount of exercise.
• Try for at least 20 minutes of exercise a day.
• Around 25% of adults don't exercise at all
• Keep the exercise routine fresh by mix it up doing different activities like alternate power walking, yoga, bicycling, tennis, band workouts, etc.
• Regular exercise helps maintain healthy bones and helps keep the muscles and joints strong.
• Incorporate fitness into a daily routine to help control weight and boosts mood and sense of well-being.
• Strengthening the abdominal muscles/core can prevent back pain
• Exercise helps ease anxiety and depression symptoms that often accompany various spine conditions, like chronic back pain.
• Individuals will stick with an exercise program so long as they enjoy the activities/exercises
• With a chronic condition like rheumatoid arthritis, most benefit from regular exercise but talk to a doctor before beginning any exercise program.

The Functional Fitness Fellas

Creating a healthy, safe ergonomic work environment is important to protect your back, neck and whole body. Just by taking simple breaks and enhancing your workspace with a sit-stand desk will protect your spine and general health. 

Break Taking

Working in the same position and using the same muscles, joints, and ligaments for hours is not good for any part of your body. Ergonomists are lifestyle scientists that design spaces/equipment/tools to reduce discomfort, fatigue, and injury, agree that taking frequent and brief rest breaks is essential for total and optimal body health. And, it’s not just your legs that need a break every now and then.

At work, start practicing:

Eye breaks: Looking at the computer screen for a long time changes how the eyes work. What happens is you blink less and expose the eyes to the air. Therefore, every 15 minutes look away from the screen for a minute or two to a distant area that is at least 20 feet away or further. This allows the muscles in the eye to relax. Also, blink your eyes real quick for a few seconds. This refreshes the tear ducts and clears dust from the surface of the eyes.

Micro-breaks: These are breaks that are less than two minutes and perfect to utilize between office jobs. Most people work in bursts rather than continuously. So in between these bursts take a rest in a:

• Relaxed
• Flat
• Straight posture

These breaks are short but perfect for stretching, standing up, and moving around, or switching to a different task like making a phone call or making some copies, etc. These types of breaks are a break from using the same set of muscles over and over.

Rest breaks: These you want to do every 30 to 60 minutes. This is the break to, get up, move around, and do something else non-office related. Go get a beverage, quick conversation with a coworker, or take a walk around the office or building. As long it's within reason. This allows your body and mind to empty and workout different muscles. Practice this and the feeling of tiredness will be a thing of the past.

Exercise breaks: This is purely a stretching and gentle exercise break to do to relieve muscle fatigue. These should be done every one to two hours.

Ergonomic software: It is easy to lose track of how long you've been working. There is software that monitors how long you've been on the computer and will alert you to take a break at different intervals and offer easy ergonomic exercises to keep your muscles loose and in top office shape.

Ergonomic Products

There are plenty of products out there to improve your workplace environment and promote top spine health. Consider an ergonomic chair, computer accessories, or sit-stand desk to help maintain proper posture. 

These products can be adjusted and customized to your needs. They encourage healthy long-term habits that can reduce and prevent various types of injuries. Sit-to-stand desks allow transition from sitting to a standing position. Varying your posture throughout the day is highly beneficial to general health and even helps to burn extra calories.

These ergonomic products are for creating a healthy/safe work environment. Therefore take some time to research the product you are interested in before buying.  Here are a few questions to think about:

• Do the manufacturer's claims make sense or are too good to be true?
• Is there evidence that can support their claims?
• Is it a cheap knock-off? Knock off products should be avoided as they can worsen and create more injuries. However, when it comes to the brand name products, don't go for the fully loaded models that could cost quite a bit, instead find something in the middle but that still meets ergonomic standards.
• Are you comfortable using the product?
• What do experts/reviews say about the product? If it's not recommended then don't use it.

Some products can feel strange or uncomfortable because they make you change the way you work. Don't panic, as this is the point of the product that you have to get used to. But it will be beneficial to your overall health. However, if a product continues to feel uncomfortable or causes pain after short use, then discontinue using and try something else.

Improving spinal health and hygiene at work is as simple as taking breaks for light stretching, walking around, and utilizing ergonomic office products to stay fit and injury-free. Whatever you choose, understand how your back and neck are moving/functioning during the workday/night by using ergonomic practices that will keep your body/mind healthy and prevent office injuries.

Control *FOOT MOTION & POSTURE* with Custom Foot Orthotics | El Paso, TX.