Spine Health & Spinal Hygiene

Individuals dealing with or managing chronic back pain should incorporate swimming exercises. Swimming is a low-impact aerobic conditioning exercise that's easy on the back and healthy for the spine. When an individual struggles with back problems, they may be tempted to rest and avoid physical activity/exercise. Total rest is not recommended as it can cause the muscles that support the back to weaken or atrophy. When the muscles weaken, they cannot stabilize the spine or body correctly, which causes conditions to worsen or contribute to new injuries. Starting swimming exercises can expand the spine, relieve painful pressure or strain on the back and strengthen the muscles for spinal health.

Starting Swimming Exercises

Swimming does not impact the spine and other musculoskeletal structures because the water suspends the body.

• Swimming is a full-body, low-impact exercise which is excellent for individuals of all ages and all body shapes and sizes.
• Talk to a healthcare professional about any questions or concerns about how swimming may impact your body.
• Swimming benefits include stress relief, a strengthened musculoskeletal system, and support in heart health.

Swimming for Back Problems

Relaxes The Nervous System

• Tense muscles can cause or contribute to back problems and pain symptoms and aggravate spinal conditions.
• Swimming exercises release endorphins to relax the nervous system and tense muscles.

Relieves Pressure on Joints

• The water lightens the body relieving pressure on the joints and muscles.

Builds Muscle to Support the Spine

• The resistance and movement strengthen the whole body with the joints and spine supported.
• Swimming engages muscles not always used, specifically those needed to improve spinal stability.

Exercises for Back Relief

Checking with a physician before exercising is recommended, especially if starting a new exercise routine. When you meet with the Injury Medical Chiropractic and Functional Medicine Cline team, we can determine if starting swimming exercises would benefit you. Once cleared, here are some swimming exercises that could help bring relief:

Walking

• Walking around the pool means movement that the body needs to heal and build muscle without aggravating symptoms.

Aerobics

• Water aerobics is perfect for working on cardiovascular health needed to build strength.
• Increase mobility and flexibility.

Swimming Laps

• Start slow when swimming laps, maybe only twice a week at first.
• The different types of strokes work various muscles in the hips, chest, and back.
• Treading water is a great way to get the body used to the movements.
• A swim coach can provide tips on the proper technique and form.

Swim Exercise Tools and Accessories

Proper swimming equipment can make the exercise sessions much more enjoyable.

Swim Cap

• Swim caps protect the hair from the water's elements and keep hair from blocking the view.

Goggles

• Goggles protect the eyes and help to see better underwater.
• Look for a comfortable pair that doesn't leak.

Sun protection and clothing

• A day in the sun and water increases the risk of exposure to UV rays.

Waterproof Headphones

• For listening to music or podcasts while swimming.

Kickboard

• Many pools can provide kickboards that swimmers can borrow during their time there.
• Lean the upper body on the board and kick, focusing on lower body movements.

Pull Buoy

• Pull buoys help focus on the upper body and arm work.
• It is placed between the upper thighs to help the legs float as the individual pulls with their arms.

It is recommended to take some lessons to learn how the body moves through the water. Once a basic understanding of balance and buoyancy is met, individuals can propel through the water more efficiently.

Sciatica Secrets Revealed

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

Bartels, Else Marie, et al. “Aquatic exercise for the treatment of knee and hip osteoarthritis.” The Cochrane Database of systematic reviews vol. 3,3 CD005523. 23 Mar. 2016, doi:10.1002/14651858.CD005523.pub3

Cole, A J et al. “Spine pain: aquatic rehabilitation strategies.” Journal of Back and musculoskeletal rehabilitation vol. 4,4 (1994): 273-86. doi:10.3233/BMR-1994-4407

Ferrell, M C. “The spine in swimming.” Clinics in sports medicine vol. 18,2 (1999): 389-93, viii. doi:10.1016/s0278-5919(05)70153-8

Su, Yanlin, et al. “Swimming as Treatment for Osteoporosis: A Systematic Review and Meta-analysis.” BioMed research international vol. 2020 6210201. 15 May. 2020, doi:10.1155/2020/6210201

Wirth, Klaus, et al. “Strength Training in Swimming.” International Journal of environmental research and public health vol. 19,9 5369. 28 Apr. 2022, doi:10.3390/ijerph19095369

Subluxation is when a joint shifts out of alignment, which can happen to any joint in the body. Spinal subluxation indicates a misalignment of one or more portions of the spinal vertebrae. It is common in the spine from all the reaching, bending, twisting, and flexing the body goes through. Spinal subluxations, if left untreated, can cause disc degeneration, permanent nerve damage, neurological conditions, and chronic pain symptoms. A subluxation chiropractor will realign and decompress the spine combined with massage therapy to relax the muscles and restore mobility and function.

Subluxation Chiropractor

Some subluxations don't cause any problems or pain, but that doesn't mean they aren't affecting the back and body. A spinal subluxation can cause long-term problems by:

• Advancing the disc degeneration process.
• Gradually pushing, pulling, and/or compressing nerves.
• Causing the body to compensate through unhealthy postures.
• Delaying nervous system responses and signal transmissions.

Symptoms

While some spinal subluxations may not be symptomatic, the majority of them are and include:

• Muscle tightness, weakness, or spasms around the back.
• Back aching and pain.
• Neck aching and discomfort.
• Headaches.
• Limited mobility.
• Digestive issues.
• Tingling or pain in the arms or legs.

Causes

Common causes include:

• Unhealthy postures.
• Sleeping in awkward positions.
• Sitting or standing for long periods.
• Lifting objects improperly.
• Wearing a heavy bag on one shoulder for an extended
• Heightened stress levels can cause the back muscles to tighten, which can cause subluxations.
• Automobile accidents, falls, or other traumas.
• Playing contact sports.
• Edema
• Hyperemia - lack of blood circulation.
• Atrophy
• Fibrosis

Effects

Research shows that spinal subluxations can affect many facets of the body. Long-term effects may include:

• Sleep problems
• Low energy
• Brain fog
• Mood swings
• Anxiety and depression
• Digestive issues
• Respiratory problems
• Bone spurs
• Spinal arthritis

Chiropractic Care

When the spine is out of alignment, it can cause issues throughout the body. Changes in one area affect the rest of the body. A subluxation chiropractor looks at the spine's neurological and mechanical components and aims to reset everything back into its proper position. Similar to the way a massage helps the mind and body relax and de-stress, a spinal adjustment helps by:

• Increasing circulation
• Relieving discomfort and pain
• Releasing tension
• Improving mood
• Reducing stress levels
• Improving sleep function
• Increasing energy levels

When the spine is properly aligned, the body can operate at its full potential.

Adrenal Dysfunction

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 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 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 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

Brian S. Budgell, Reflex effects of subluxation: the autonomic nervous system, Journal of Manipulative and Physiological Therapeutics, Volume 23, Issue 2,
2000, Pages 104-106, ISSN 0161-4754, https://doi.org/10.1016/S0161-4754(00)90076-9. (https://www.sciencedirect.com/science/article/pii/S0161475400900769)

Green, J D et al. "Anterior subluxation of the cervical spine: hyperflexion sprain." AJNR. American journal of neuroradiology vol. 2,3 (1981): 243-50.

Meyer, S. “Thoracic spine trauma.” Seminars in roentgenology vol. 27,4 (1992): 254-61. doi:10.1016/0037-198x(92)90004-l

Neva MH, Häkkinen A, Mäkinen H, et al. High prevalence of asymptomatic cervical spine subluxation in patients with rheumatoid arthritis waiting for orthopedic surgeryAnnals of the Rheumatic Diseases 2006;65:884-888.

Nourollahi, Maryam, et al. "Awkward trunk postures and their relationship with low back pain in hospital nurses." Work (Reading, Mass.) vol. 59,3 (2018): 317-323. doi:10.3233/WOR-182683

Vernon, Howard. "Historical overview and update on subluxation theories()." Journal of chiropractic humanities vol. 17,1 (2010): 22-32. doi:10.1016/j.echu.2010.07.001

Individuals with ankylosing spondylitis have a new treatment option that was previously used for rheumatoid arthritis. It is a medication that belongs to a class known as JAK inhibitors. Ankylosing spondylitis combines joint pain with reduced mobility. Ankylosing spondylitis is different because in severe cases, the bones in the spine can fuse together, literally reducing mobility.

The disease typically begins with pain and stiffness in the back. This is usually after some time of inactivity. Symptoms start before the age of 45 and develop gradually. There is no cure for ankylosing spondylitis but there are treatments that can improve symptoms and put the condition into remission. Ankylosing spondylitis treatment is the most successful when addressed early before irreversible damage to the joints begins.

Janus Kinase Inhibitors

Janus kinase inhibitors have traditionally been used to treat:

• Rheumatoid arthritis
• Psoriatic arthritis
• Ulcerative colitis

The medication works by decreasing the immune system’s activity. Janus kinase inhibitor drugs affect several cellular compounds that are important in the development and progression of ankylosing spondylitis. Currently, there are only three Janus kinase inhibitor medications available in the United States and FDA-approved to treat rheumatoid arthritis:

• Xeljanz
• Rinvoq
• Olumiant
• Each of the approved inhibitors targets specific enzymes

Current Ankylosing Spondylitis Treatments

Janus kinase inhibitors are not given to individuals right away. However, it could be an option if first and second-line treatments are not working. Treatments usually consist of:

First-Line Treatments

NSAIDs

Nonsteroidal anti-inflammatory medications are the most commonly used to treat ankylosing inflammation, pain, and stiffness.

Chiropractic

Chiropractic physical therapy is a major part of ankylosing spondylitis treatment keeping the spine flexible and as healthy as possible. A chiropractic/physical therapy team design and develop specific exercises to fit individual needs, which include:

• Stretching and Range-of-motion exercises help maintain flexibility in the joints
• Sleeping and walking posture adjustment exercises
• Abdominal and spinal exercises to maintain a healthy posture
• Strength training

Second-Line Therapies

If nonsteroidal anti-inflammatory medications do not relieve symptoms, then biological medications could be prescribed. This class of medications includes:

• Tumor necrosis factor blockers
• Interleukin-17 inhibitors

Tumor Necrosis Factor

Tumor necrosis factor blockers work by targeting cell protein that is part of the immune system, known as tumor necrosis alpha. This protein causes inflammation in the body, and the blockers suppress it.

Interleukin 17 Inhibitors

Interleukin 17 in the body's immune system defends against infection. It uses an inflammatory response to fight infections. The IL-17 inhibitors suppress the inflammatory response and help reduce symptoms.

Other Treatment Options

Lifestyle Adjustments

Following a medical treatment plan is often combined with diet and lifestyle adjustments that are recommended to help with the condition, these include:

• Being as physically active as possible will help:

1. Improve/maintain a healthy posture
2. Maintain flexibility
3. Ease pain

• Applying heat and ice will help alleviate:

1. Pain
2. Stiffness
3. Swelling

• Practicing posture exercises

Surgery

Most individuals with ankylosing spondylitis do not require surgery. However, a doctor could recommend surgery if there is joint damage, the hip-joint needs to be replaced, or if the pain is severe.

JAK Inhibitor Potential

Studies are ongoing in the treatment of ankylosing spondylitis. The drug is currently in Phase 3 trials for the treatment of adults. The trial results have shown patients with active ankylosing spondylitis showed improvement in:

• Fatigue
• Inflammation
• Back pain

The study enrolled adults with active ankylosing spondylitis who took at least two NSAIDs that were ineffective at treating symptoms. Most of the participants were men, average age of 41, and no prior usage of biologic disease-modifying antirheumatic drugs.

Janus kinase could become a standard treatment

There is still not enough research to make a prediction, but the data is promising. The inhibitors seem to be a safe option when used in a properly screened, well-matched setting that includes regular monitoring. The inhibitors appear to be effective and have the advantages of being taken orally and working fast.

Body Composition

Osteoarthritis and weight loss

Being obese has shown to be a high-risk factor for the development of osteoarthritis. This is not only from the effects of extra weight on the body's joints but also as a result of the inflammatory effects of adipose tissue. The lower back, hips, and knees, bear the majority of the body's weight.

An excess amount of adipose tissue on the body's midsection and legs has been shown to negatively impact the weight-bearing joints. Promoting Lean Body Mass and encouraging weight loss lowers the risk of osteoarthritis and improves an individual's quality of life. Exercise is regarded safe for individuals with osteoarthritis and should be incorporated to improve body composition, reduce Body Fat Mass, improve Lean Body Mass and maintain a healthy weight.

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

References

Hammitzsch A, Lorenz G, Moog P. Impact of Janus Kinase Inhibition on the Treatment of Axial Spondyloarthropathies. Frontiers in Immunology 11:2488, Oct 2020; doi 10.3389/fimmu.2020.591176. https://www.frontiersin.org/article/10.3389/fimmu.2020.591176, accessed Jan 21, 2021.     

van der Heijde D, Baraliakos X, Gensler LS, et al. Efficacy and safety of filgotinib, a selective Janus kinase 1 inhibitor, in patients with active ankylosing spondylitis (TORTUGA): results from a randomized, placebo-controlled, phase 2 trial. Lancet. 2018 Dec 1;392(10162):2378-2387. doi: 10.1016/S0140-6736(18)32463-2. Epub 2018 Oct 22. PMID: 30360970. https://pubmed.ncbi.nlm.nih.gov/30360970/ accessed Jan 19, 2021.

Sacroiliac joint dysfunction and its symptoms can also be a cause for low back pain conditions and disorders.

This condition is also known as:

• Sacroiliitis
• SI joint inflammation
• SI joint syndrome
• Sacroiliac joint dysfunction
• SI joint strain

It can make regular activities like sitting, standing, walking, and sleeping frustrating, difficult and unbearable. It has been found in around 30-35% of individuals. Many individuals can spend months or even years dealing with symptoms but are never aware that it's not the correct diagnosis. 

Sacroiliac joint dysfunction can sometimes be difficult to diagnose. These joints are so close to the hip and low back, that it is common for sacroiliac joint dysfunction to be mistaken for other causes/conditions of low back pain, like a herniated, slipped or bulging disc.

Sacroiliac Joint Dysfunction Symptoms

When low back pain is present, it can be quite difficult for a doctor to figure out the exact source/cause of your pain.

These are a few recognizable symptoms of sacroiliac joint dysfunction.

• Low back pain is the most common.
• Pain could also present in the hips, buttocks, thighs, and possibly the groin area.
• The pain can be so severe that just touching the area is unbearable.

Other activities that can cause symptoms:

Common movements like climbing stairs, sitting down/getting up out of a seat, can cause pain. Pain can also be aggravated from standing or walking for extended periods but improve when relaxed or lying down. Stiffness or a burning sensation in the pelvis can also present.

Causes of Joint Dysfunction

A variety of conditions can cause sacroiliac joint dysfunction. The most common:

Arthritis

Joint pain can be caused by spinal osteoarthritis because as the cartilage around the sacroiliac joint wears down, the bones can start to rub against each other. Ankylosing spondylitis is an inflammatory arthritis that affects the spine that can also cause joint dysfunction.

Pregnancy

Pregnant women can experience low back pain or pelvic pain from sacroiliac dysfunction because the joints get stretched and lose their elasticity during pregnancy. Hormone changes and added weight during pregnancy can place added stress on the sacroiliac joints.

Accident Trauma

High impact from an auto accident, slip and fall injury, or sports injury could damage the sacroiliac joint/s.

Viral Infection

Infections are extremely rare but could be another cause of joint pain.

There are a variety of treatment options that can help reduce and prevent low back pain.

Exercise/Physical Therapy

Exercise and physical therapy are therapies that doctors highly recommend before other treatments like pain medications or surgery. Exercise, chiropractic and physical therapy can help manage pain and other symptoms. Consult your doctor before starting any physical therapy or exercise program. Your doctor can recommend a chiropractor or therapist that can help get you started with the proper exercise treatment plan.

Physical Therapy

Physical therapy can help reduce stress on the joints, that are strained and tight. It also helps maintain joint flexibility. A physical therapist will perform passive and active treatment therapies to help manage joint pain.

• Passive treatments - the physical therapist does the majority of the work. An example of passive treatment applying heat or ice along with massaging the area.
• Active treatments - the patient participates in the treatment with at-home exercise routines is an example of active treatment.

A combination of passive and active treatment provides the best outcomes and offers the most benefits, as the patient has the know-how of proper posture, exercises that they can do and injury prevention. A chiropractor and physical therapist can build a physical therapy program to help address your symptoms.

Exercise

With sacroiliac joint dysfunction, you do not have to do hard intense exercise. The benefits come from a consistent gentle exercise routine with an emphasis on consistency. Exercising stretches and strengthens muscles of the low back muscles and helps maintain joint flexibility.

An overall exercise plan should incorporate the three main types:

• Aerobic workout
• Stretching
• Strengthening

There are a variety of gentle exercises and stretches to help decrease pain. Adding exercise and physical therapy to the treatment plan can significantly help you manage and reduce pain symptoms.

Chiropractic Care Hip Labral Tear Treatment

There are those that can predict approaching storms, and weather change based on the way, their joints behave.

Similarly, individuals with chronic back pain can at times sense a change in how they feel when the weather shifts.

The connection between weather and back pain is not fully understood but here are a few beliefs on why people feel pain based on the season/weather.

There is not a great deal of research on weather's effects on spinal conditions. said Dr. Alexander Jimenez, D.C. in El Paso, Texas.

Some spinal conditions have been shown to have a clear link to cold weather. An example is sciatica patients that would experience worsened pain when the weather would shift.

Chiropractor Alexander Jimenez breaks down how weather can affect back pain and explains six ways to help weather-related back pain.

Weather and Osteoarthritis

Dr. Jimenez talks of a study that examined joint pain differences between older people with osteoarthritis that were weather-sensitive versus those who also had osteoarthritis but were not weather-sensitive.

More than two-thirds said weather affected their osteoarthritis pain

Researchers found that weather sensitivity and pain:

• More prevalent among women
• People with anxiety conditions

Weather and season change alters how we feel mentally and emotionally.

That link is definitely true between depression and back pain.

Dr. Jimenez sees the shift in spine health from the hot summer months into the cold ones and that is when the health problems peak.

Winter brings cloudier weather, and that increases melatonin from the brain, which causes drowsiness and less energy.

Sunlight increases serotonin, which causes feelings of happiness.

Cold, dark, winter weather can deplete energy and makes people stay indoors. This is not good because being outside, involved in activity and exercise definitely helps with joint pain.

Staying inside and not moving will worsen pain and possibly lead to severe conditions.

When the seasons begin to change, it also brings to realization the holiday season, which can cause all kinds of:

• Anxiety
• Stress
• Tension

The holiday season can cause major stress, and the changes in weather are a reminder of that upcoming stress.

Theories

A common theory suggests that when the temperature drops it affects the viscosity of the synovial fluid in the joints.

This could be one of the reasons why people with spinal joint pain experience flare-ups during the cold shift.

Dr. Jimenez says that the structures within your:

• Joints
• Tendons
• Ligaments
• Muscles
• Connective tissues

All have different densities and react differently to temperature changes.

In the cold, some connective tissues are looser than others.

So those that are tighter take longer to warm up, and if not then there is a perfect set-up for joint dysfunction.

Another theory is that barometric pressure is what causes the pain. This theory supports people with joint pain that can tell when it’s about to rain.

Some rheumatologists believe the joint capsule and tissues around the joint are like a balloon.

The barometric pressure squeezes this balloon, causing the balloon to expand/inflammation that causes pain.

Moving to Warmer Climate

• Mental
• Emotional
• Physical

Factors play into how pain affects the individual and moving to a sunny place is not necessarily the answer.

Dr. Jimenez says that warmer climates have been thought to be healthier for various conditions.

In a sunny climate, one is likely to be in the sun, being active physically/mentally,  getting plenty of vitamin D, which is good for bones and joints and makes for a good mood all around.

But moving to a warm climate isn’t always an option, so lifestyle changes can do the trick.

Clinical treatments, like infrared sauna, can bring the sun's benefits during dark winter days.

People with chronic pain have said they feel pain-free and relaxed after sitting in an infrared sauna.

An infrared sauna does not give off ultraviolet rays, but healthy light.

The light penetrates into the tissues, warms the body, and makes the connective tissue stretchier and looser, which moves easier and doesn't hurt.

6 Tips

There is no need to move to a sunny climate.

Dr. Jimenez says you can minimize the weather’s effects with these tips:

Diet

Dr. Jimenez recommends reducing consumption of inflammation-inducing foods like:

• Red meats
• Fried foods
• Sugars
• Processed starches

Quitting smoking tobacco is essential for finding pain relief.

Proper Hydration

Alcoholic beverages dehydrate and can worsen depression and anxiety.

Dr. Jimenez says drinking plenty of water is important for the spine, and is often overlooked by the senior community.

Older adults don't have an active thirst like a young person, and can, therefore, dehydrate rapidly.

Stay Warm

Layer clothing or keep the house warm.

Keep a humidifier running with the heater to prevent respiratory problems caused by the dry heat.

Get Into The Sun Regularly

Natural light helps wards off depression, and it improves productivity in the workplace

Exercise

Physical activity plays a huge part in particularly with low back conditions, walking, which he said engages the postural muscles in the spine.

Dr. Jimenez personally sees the benefits of this: When I’m working out, I don’t feel my hip pain. And I continue because I know that I'm strengthening my body for the better, especially since I help others with their pain.

Hobbies Can Help

A hobby creates a diversion from the pain and releases endorphins, the body's natural painkillers.

A hobby allows you to focus on something else besides the pain.

Depression and Chronic Pain | El Paso, Tx

Chronic pain caused by injuries and/or aggravated conditions can often be one of the main causes of depression in patients. When painful symptoms cause patients to struggle with their everyday physical activities, their mental health can be tremendously affected. Chiropractic care utilizes spinal adjustments and manual manipulations which can help restore the original integrity of the spine. Patients describe how chiropractic care has helped them recover their quality of life and they highly recommend Dr. Alex Jimenez, chiropractor, as the non-surgical choice for chronic pain and depression, among a variety of other common health issues.

Is Your Mobility Slipping Away ?

Mobility is more than moving from one place to another. It’s freedom and independence.

Whether you have a back or other condition that impacts how you walk, or your body doesn’t move as effortlessly as it once did, decreased mobility impacts a lot of people. But, if you notice changes early on, you and your doctor may be able to work on a plan to keep you moving comfortably for longer.

To see some red flags that may signal a decline in healthy mobility. Do any sound familiar?

Short Walks Become Long Walks

How do you feel after walking a quarter of a mile? Is it painful or taxing on your body?

Unless you have a spine condition or other disease that limits your ability to walk, you should be able to walk your entire life. If it’s challenging to complete short walks, that’s a red flag your mobility is at risk.

Changes In Gait

It’s not just walking distance that foreshadows a decline in mobility—how you walk is just as revealing.

Gait is the medical term for how you walk. While gait changes are a typical part of aging, some gait characteristics aren’t normal. For example: If you walk in a shuffling, unsteady, or cautious manner, you should see your doctor. He or she will help assess your gait and hopefully find the reason for it and ways to improve your movement.

Your “Get Up & Go” Is A Bit Slow

Another way to test your mobility is by doing the “get up and go” test.

You’ll need a friend to time you during this task. First, start by sitting in a chair. When your friend says “go,” get up and walk 10 feet in a straight line, then turn around and walk back to the chair and sit down. Most people who have healthy mobility can complete the exercise in 10 seconds or less.

While speed is an important part of this exercise, think about how you feel afterward. Do you feel any pain in your back muscles or in your legs or joints? If so, you should talk to your doctor to find ways to ease these movements’ impact on your quality of life.

Golf & Chiropractic Care

Daily Tasks Aren’t So Routine

Is cooking a meal or taking a shower an ordeal when it used to be just a typical part of your day? Do you have work-arounds for tasks that were once easy?

One can overlook how a once simple part of your daily routine has slowly morphed into a challenging task. You may adjust your lifestyle to accommodate a decline in mobility (like putting a seat in the shower), but that’s a sign it’s time to see your doctor.
Your doctor can get to the bottom of your movement problems and suggest ways to help, such as using an assistive device, like a cane or walker, so you can move easier.

You Don’t Travel Far From Home

This isn’t about getting on a plane—you don’t travel to the other side of town. Avoiding going away from home, even if it’s a grocery store a few miles from your house, could be a sign your ability to move is declining.

Think about it: Running errands across town for an hour or two takes physical endurance. If you feel mentally and physically exhausted over the thought of completing a few errands, that’s a red flag your mobility health is at risk.

The Best Way To Improve Mobility

Want to keep walking well into your later years? The answer is simple: Stay active.

Physical activity is excellent for your heart, lungs, muscles, and spine, and helps preserve your independence. It’s never too late to start exercising.

Caring for your mobility is essential—not just for spine health but for your total health.

The body's core muscles are used for stability, balance, lifting, pushing, pulling, and movement. Engaging the core muscles means bracing and tightening the abdominal muscles, which include the latissimus dorsi/lats, paraspinal muscles, gluteus maximus/glutes, and trapezius/traps. When engaged, the trunk muscles help maintain spinal stability, support the spine and pelvis in sitting and resting positions and during dynamic movements, and help prevent injury.

Engaging The Core

To know how to engage the core, individuals need to understand what the core is. The most important muscles for engaging the core include: These muscles are involved every time the body inhales and exhales, in posture control, and when using the bathroom, they start and stop the process.

Rectus Abdominis

• The rectus abdominis muscle is responsible for the six-pack.
• It's a long, flat muscle that extends from the pubic bone to the sixth and seventh ribs.
• The rectus abdominis is primarily responsible for bending the spine.

External Obliques

• These are the muscles on either side of the rectus abdominis.
• The external obliques allow the torso to twist, bend sideways, flex the spine, and compress the abdomen.

Internal Obliques

• The internal obliques lie below the external obliques.
• They work with the external obliques in the same functions.

Transverse Abdominis

• This is the deepest layer of muscle in the abdomen.
• It completely wraps around the torso and extends from the ribs to the pelvis.
• The transverse abdominis are not responsible for spine or hip movement but for stabilizing the spine, compressing the organs, and supporting the abdominal wall.

Latissimus Dorsi

• Commonly known as the lats, these muscles run along both sides of the spine from just below the shoulder blades to the pelvis.
• The lats help stabilize the back, especially when extending the shoulders.
• They also contribute to body ability when twisting from side to side.

Erector Spinae

• The erector spinae muscles are on each side of the spine and extend down the back.
• These muscles are responsible for extending and rotating the back and side-to-side movement.
• These are considered postural muscles and are almost always working.

What Not To Do

Individuals learn from mistakes, which might make learning how to engage the core easier by understanding what not to do. Common examples of failing to or not engaging the core correctly.

• The back slumps when sitting down - the upper body lacks strength and stability.
• When bending, the stomach sticks out more.
• Swaying or leaning far to one side when walking - lack of lower body strength causes balance and stability problems.
• The lower abdomen and back present with discomfort and pain symptoms.

Training

Engaging the core decreases the chance of sustaining an injury at home, work, or exercising and can help with chronic back pain. It creates a stable musculature around the spine that keeps the vertebrae from over-flexing, over-extending, and bending too far to one side. Engaging the core muscles can mean different things, depending on what is trying to be achieved.

• For example, if doing bending work, the muscles needed, and the order in which they contract differs from when trying to maintain balance while standing on one leg.
• The muscles engaged will differ in their movement depending on whether an individual is:
• Trying to move the spine or stabilize it.
• Pushing or pulling weight.
• Standing, sitting, or lying down.

For a strong and functional core, the objective is to be able to engage the core in any situation. Engaging the core can be challenging, but with training and practice, the body becomes stronger. Practice engaging the core throughout daily activities that include.

• Bracing the core while standing, sitting at a workstation or desk, and walking.
• Day-to-day activities, like reaching for something from a high shelf, grocery shopping, and taking the stairs.  

Injury Medical Chiropractic and Functional Medicine Clinic can create a personalized program to address musculoskeletal issues, core training, targeted exercise, stretching, nutrition, massage, and adjustments to get the body to optimal health and maintain health.

The Non-Surgical Solution

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

Eickmeyer, Sarah M. “Anatomy and Physiology of the Pelvic Floor.” Physical Medicine and rehabilitation clinics of North America vol. 28,3 (2017): 455-460. doi:10.1016/j.pmr.2017.03.003

Lawson, Samantha, and Ashley Sacks. “Pelvic Floor Physical Therapy and Women's Health Promotion.” Journal of Midwifery & Women's Health vol. 63,4 (2018): 410-417. doi:10.1111/jmwh.12736

Seaman, Austin P et al. “Building a Center for Abdominal Core Health: The Importance of a Holistic Multidisciplinary Approach.” Journal of gastrointestinal surgery: official journal of the Society for Surgery of the Alimentary Tract vol. 26,3 (2022): 693-701. doi:10.1007/s11605-021-05241-5

Vining, Robert, et al. “Effects of Chiropractic Care on Strength, Balance, and Endurance in Active-Duty U.S. Military Personnel with Low Back Pain: A Randomized Controlled Trial.” Journal of Alternative and complementary medicine (New York, N.Y.) vol. 26,7 (2020): 592-601. doi:10.1089/acm.2020.0107

Weis, Carol Ann, et al. “Chiropractic Care for Adults With Pregnancy-Related Low Back, Pelvic Girdle Pain, or Combination Pain: A Systematic Review.” Journal of Manipulative and physiological therapeutics vol. 43,7 (2020): 714-731. doi:10.1016/j.jmpt.2020.05.005

Zachovajeviene, B et al. “Effect of the diaphragm and abdominal muscle training on pelvic floor strength and endurance: results of a prospective randomized trial.” Scientific Reports vol. 9,1 19192. 16 Dec. 2019, doi:10.1038/s41598-019-55724-4

It is time for outdoor summer activities. Summer is iconic in its association with a wide range of outdoor activities. However, many can be physically strenuous and require a great deal of body movement. Summer gets individuals thinking of:

• Hiking
• Bicycling
• Swimming
• Water sports
• Tennis
• Golf
• Gardening

This is when individuals have to figure out which activities will be easy on their backs. For those dealing with regular and/or chronic back or neck pain, athletic/movement-based activities can be done with:

• Proper planning
• Strain prevention/reduction
• Activity modification/s
• Most activities can be manageable.
• Preventing/avoiding worsening the pain is the most recommended solution.

Individuals can still enjoy favorite outdoor activities for those who do have back pain, whether from an injury, herniated disc, muscle strain, arthritis, osteoporosis, or another cause.

Safe Summer Activities Safe For The Spine

Swimming

The best summer activity for the spine/back is swimming or any movement in the water. It is recommended and utilized in physical therapy for those with injuries and pain conditions and is shown to prove that it brings relief and exercise. Hot weather makes it easy to get in the water, whether a pool, river, or lake. Doing basic water stretches, exercises, or walking movements can bring significant pain relief. This is because the body's weight is lessened, which lessens the spine's pressure.

Walking

Getting outside every day and running can cause a great deal of strain. However, walking is extremely safe and effective, especially on the spine. The key is to take it slow and build up the ability to walk longer and further. However, those with spinal stenosis, which is the narrowing of the spinal canal, might find that walking increases pain. It is recommended to start with light walking sessions and modify them as much as needed. An example could be walking half a block; if pain presents, perform some other movement/s that does not cause pain, and then walk another half block. Taking it slow.

Hiking

It is not out of the question for individuals who like to hike, but caution should be taken. This is because hiking adds factors that can increase the risk for injuries or conditions if the activity is not modified. Most hikes involve hills, elevation changes, climbing, and uneven surfaces. This requires planning and preparation. It is recommended to choose hiking paths that will not exhaust an individual, and that can be easily backtracked if pain or issues arise. This is especially important for those that are flexion-intolerant.  This is when individuals feel pain when bending or leaning forward over the hips. This could be hiking up and down hills that are likely to cause flare-ups.

Fishing

Fishing is a favorite summer activity and is recommended because of the relaxed atmosphere and ability to be modified easily. Individuals can sit in a supportive chair and fish, or they can stand and fish. There is not a lot of quick bending or rotating and totally open to modifications.

Activity Moderation and/or Modification

Figuring out movement modifications or mix up the time. Activities can be enjoyed; it just requires making the right adjustment/s that will make the activity manageable. For those with back pain usually know what movements will cause pain. This can help make it easier to modify specific movements/motions. Activities that more than likely will cause inflammation flare-ups are about finding a way to do it so that the result is not as extreme.

• One way to modify summer activities is by altering/changing the amount of time engaged. For example, instead of spending 4-6 hours fixing up the yard/gardening, break it up by doing the activity for an hour, stop, stretch, relax, rehydrate, and then continue, respectively.
• Modification can also be done by changing the functional components of the activity/s. Rather than bending and picking up tools, pulling weeds, etc., get a work stool/bench and perform the activity sitting. This goes for any activity.

Body Composition Health

Can more fat be burned by exercising in the heat?

Individuals wonder if exercising when it's hot out causes the body to burn more fat. After all, the body is hotter and sweating much more. However, it’s more complicated. Studies show that when exercise is done in high temperatures, the heat can affect the body’s hormonal and metabolic response. The same studies show a consistent shift from breaking down fat cells for energy and breaking down carbohydrates for energy. When exercising in extreme heat, the energy demand becomes too high to break down more fat.  Instead, it uses carbohydrates. So the extra sweat is just water, salt, and not fat. But heat can still play a positive role in improving body composition. Two ways include:

• Heat shock proteins - HSP - Without exercise, exposure to heat can cause heat shock proteins to activate. Heat shock proteins live inside cells and aid in muscle protein synthesis and repair. When exposed to temperature/thermal stress, they increase to meet the demand.
•  Human Growth Hormone - HGH - Synthetic Human Growth Hormone increases lean mass, reduces body fat, and improves performance. However, it is naturally produced by the body and can be enhanced through exercise.

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 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

American Journal of Physical Medicine & Rehabilitation. (February 2018) “Aquatic Exercises in the Treatment of Low Back Pain: A Systematic Review of the Literature and Meta-Analysis of Eight Studies”

Gobbo, Stefano et al. “Physical Exercise Is Confirmed to Reduce Low Back Pain Symptoms in Office Workers: A Systematic Review of the Evidence to Improve Best Practices in the Workplace.” Journal of Functional morphology and kinesiology vol. 4,3 43. 5 Jul. 2019, doi:10.3390/jfmk4030043

Grabovac, Igor, and Thomas Ernst Dorner. “Association between low back pain and various everyday performances: Activities of daily living, ability to work and sexual function.” Wiener Klinische

Wochenschrift vol. 131,21-22 (2019): 541-549. doi:10.1007/s00508-019-01542-7

Preventive Medicine Reports. (2017.)“Gardening is beneficial for health: A meta-analysis.” ncbi.nlm.nih.gov/pmc/articles/PMC5153451/pdf/main.pdf

Selby, Sasha et al. “Facilitators and barriers to green exercise in chronic pain.” Irish Journal of medical science vol. 188,3 (2019): 973-978. doi:10.1007/s11845-018-1923-x

You don't have to be highly athletic to do back extensions. They're common in yoga, Pilates, and other stretching and strengthening exercises. Health and fitness begin with the desire to improve oneself. When desire and belief are strong enough, it leads to action. When done properly and consistently, success follows. Considering all that the back goes through in a typical day, it isn't much of a stretch to think that pain could present at times. This is especially true if the back is not properly aligned.

Strong back muscles can reduce injuries and improve posture. There are some muscles along the length of the spine that support the spine. One of the most important deep muscle groups in your back is the erector spinae. If this muscle group becomes weak, back pain can start to present. 

Back Extension

Back extensions can be done:

• Using a machine
• With an exercise ball
• No equipment or objects at all described below

When beginning it's a good idea to consult a certified personal trainer that has experience rehabilitating people with back pain. They will also teach proper form, body mechanics and alignment. Before doing any exercises consult your chiropractor or primary doctor.

Three You Can Do

The Cow Pose

• Begin on hands and knees.
• Hands are shoulder-distance apart and knees are hip-distance apart.
• Inhale and arch your spine by rocking your pelvis toward the floor.
• Look up toward the ceiling.
• As you exhale, move back to your starting neutral back position.
• Inhale, and repeat. Link your inhales and exhales with your movement.
• Do the cow stretch 5 to 10 times once a day.

Upper Back Extension

• Begin on your stomach with a small pillow or rolled towel under your hips.
• Arms should be along your sides.
• Slowly lift your upper body off the floor and contract your low back muscles.
• Hold 3 seconds before lowering back to the floor.
• Repeat 10 times.

Opposite Arm/Leg Extension

• Start on your stomach with legs together and arms stretched in front.
• Breathe in and tighten your tailbone as you lift your arms and legs off the floor (about hip height and if you can higher).
• Pump the right arm down and left leg down so they just graze the ground, and then bring them back to hip height and pump the left arm and right leg down.
• Alternating right arm/left leg and left arm/right leg in small movements. Keep your eyes toward the mat.
• Repeat 3 times every day.

These are just a few back extensions that can help you build strong back muscles. Do these exercises regularly to decrease and prevent back pain.

Belief Action Success

All of us want to be living healthy lives. When realistic, specific and measurable goals are expertly set-up in a health program what really keeps us from getting there is a break in the link that falls between belief and the action. And that is the excuses that seem to pop up at those moments.

• If I had more time, I would exercise
• Every time I try to exercise or eat healthy, something comes up
• Someone or something else is responsible for the situation.

We know what we need to do but just don't want to do it. We believe that something out of our control prevents us.

Be Proactive

It means more than just taking initiative. It means a responsibility or you can think of it as a response and the ability for our own lives. People that become proactive do not blame circumstances, conditions, etc for their behavior or lack of behavior. It is a product of their own conscious choice. Once you realize the power you have, obstacles become welcome challenges to be overcome. With just a little success, confidence grows and commitment to health and fitness goals becomes a priority.

Back Pain Specialist

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.

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