PUSH-as-Rx ®™ Wellness Exercise & Fitness

For older individuals experiencing posture problems, slumping, slouching, and upper back pain, could adding rib cage exercises help bring relief and prevent the condition from worsening?

Improved Posture

It's common to associate a collapsed upper back posture with age, but other factors can also contribute to the problems. (Justyna Drzał-Grabiec, et al., 2013) The rib cage and the pelvis are important to body structure and comprise much of the core. If these bone structures become misaligned due to unhealthy posture, the muscles that attach to them become tight, weak, or both, and the surrounding muscles have to compensate, causing a worsening of the condition and further injury.

• Unhealthy postures can be caused by a rib cage that compresses down onto the pelvic bone.
• As the upper back slumps or compresses, height can begin to decrease.
• Posture awareness exercises can help lift the rib cage off the pelvic bone.

Rib Cage Exercises

This exercise can be done sitting or standing. A daily routine can help improve posture and relieve back problems and pain.

• The sitting version helps keep the focus on doing the exercise right.
• The standing version challenges body awareness, allowing the individual to feel how the rib cage and upper back movements affect pelvic and lower back posture.
• To begin, it is recommended to start in a sitting position.
• Once the basics are learned, then certainly progress to standing.

Exercise

1. Position the pelvis so it is in a slight forward tilt.
2. This forward tilt will exaggerate the low back curve slightly while tightening the lower back muscles in a good way.
3. Establishing and maintaining this curve in the sitting position should feel natural.
4. Inhale and exaggerate the upward lift of the rib cage.
5. Inhaling causes the spine and ribs to extend slightly.
6. Exhale and allow the rib cage and upper back to return to their natural position.
7. Repeat up to 10 times once or twice a day.

• For this exercise, use breathing to develop the rib cage's lift and carriage incrementally.
• Don't max out on the spinal extension.
• Instead, focus on how breathing/inhaling supports the movement of the ribs and upper back and develops the muscles from there.
• Try to lift the rib cage equally on both sides as the body allows.

With practice, individuals will realize the healthy posture changes and increased distance between the ribs and pelvis.

Guidance and Variation

• Perform the exercise with the back against a wall for upper back guidance.
• Another variation of the pelvis and rib cage posture training exercise is to raise the arms.
• This will create a different posture awareness training perspective.
• Focus on rib cage movement when the arms are raised.
• Does lifting the arms make the exercise easier, harder, or different?
• To enhance posture improvement, stretch the pectoral muscles.

Yoga

Individuals looking for more ways to strengthen healthy posture should consider yoga. A study published in the International Journal of Yoga suggests that a great way to activate the core may be to include a variety of yoga postures into the routine. (Mrithunjay Rathore et al., 2017) The ab muscles attach to various places on the rib cage and play a role in posture, alignment, and balance. The researchers identified two muscles, the external obliques, and the transverse abdominal, as key to a healthily aligned posture.

Core Strength

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

Drzał-Grabiec, J., Snela, S., Rykała, J., Podgórska, J., & Banaś, A. (2013). Changes in the body posture of women occurring with age. BMC geriatrics, 13, 108. https://doi.org/10.1186/1471-2318-13-108

Rathore, M., Trivedi, S., Abraham, J., & Sinha, M. B. (2017). Anatomical Correlation of Core Muscle Activation in Different Yogic Postures. International journal of yoga, 10(2), 59–66. https://doi.org/10.4103/0973-6131.205515

Papegaaij, S., Taube, W., Baudry, S., Otten, E., & Hortobágyi, T. (2014). Aging causes a reorganization of cortical and spinal control of posture. Frontiers in aging neuroscience, 6, 28. https://doi.org/10.3389/fnagi.2014.00028

Back discomfort sensations and symptoms could indicate pulled-back muscles. Unless you’ve experienced the condition before, determining the cause can be difficult. A pulled-back muscle can start as a sudden, sharp sting when bending, reaching, or twisting. Or it can present gradually, worsening over a few days. It is a common injury, but if left untreated could take several weeks, and in severe cases, a few months, to heal correctly. Injury Medical Chiropractic and Functional Medicine Clinic can help diagnose the problem and develop a customized treatment plan to restore optimal function and health.

Pulled Back Muscles

A pulled muscle describes a strained muscle.

• A strain is a muscle or tendon injury that happens when the tissue overstretches or tears.
• When a ligament stretches or tears, it’s called a sprain.
• Most cases can be managed and treated at home.
• But if the symptoms are not improving or make it difficult to move, see a doctor or chiropractor.

Symptoms

Common signs and symptoms of a pulled-back muscle include:

• Swelling
• Tenderness
• Soreness - Sore muscles that feel tight and achy usually indicate a condition that is likely to improve in a few days. More severe soreness could indicate a more significant injury.
• Spasms - A sudden convulsive spasm in the muscle can also indicate a pull. This can feel like a sudden tightening that does not release. The muscle can continue to spasm and lead to other symptoms.
• Cramping - A muscle can cramp can lead to increased tightness whenever trying to use the muscle.
• Pain - Can be characterized as a constant dullness and/or soreness in most situations or, in severe cases, sharp and shooting.
• Discomfort when moving around. If pain flares up when trying to move or use the back muscles is usually an indication that something is wrong.
• Relief during inactivity and rest. When lying down to rest or taking a temporary break, and the symptoms disappear could also be an indication of a pulled-back muscle or another injury.

Causes

The most common causes are:

A Strained Muscle

• This causes some damage to a region of muscle tissue, usually the result of being over-used or torn from another injury.

Sprained Ligaments

• Involves damage to the ligaments in a joint, usually those in the spinal vertebrae.

A Herniated Disc

• This involves damage to the discs that can leak out, irritating the surrounding tissues and nerves and can cause shifting and misalignment of the spine.

These conditions are distinct, but the symptoms can be similar.

Therapies

It is important to consult a medical professional before treating an injury because symptoms of other injuries, such as disc problems or a broken bone, can resemble strains and sprains. Most treatments will utilize:

Ice and Heat

• Ice helps reduce inflammation.
• The faster ice can be applied to a pulled-back muscle, the quicker pain and swelling are reduced, and the healing process can begin.
• Apply a cold pack for 15-20 minutes as soon as the injury occurs.
• Take a 20-minute break between each cold application.
• After the first days, alternate cold therapy with heat to increase circulation.
• Try a 20-20-20 rule: 20 minutes of an ice pack followed by a 20-minute break, then 20 minutes of heat.
• Repeat as necessary, allowing 20 minutes between heat or ice therapy.

Limited Rest

• Right after a muscle strain, limiting physical activity levels and avoiding movements are recommended for a short period.
• After the initial pain subsides, partial activity levels are recommended to help prevent the muscles from weakening.

Compression

• Applying compression bandages or using an active compression system can help reduce swelling and edema and repair damaged tissues faster.

Stretching

• Returning to activities, gentle stretching exercises can improve tissue healing by increasing blood circulation to the injured area.
• Applying heat to the area before stretching can also help.

Strength Training

• Ask a doctor or chiropractor about the right strength exercises for your condition.
• Strength training will develop the muscles to prevent future injuries.

Pain Medication

• Pain levels are an important indicator during the recovery process.
• Pain medications relieve symptoms but do not assist with healing and should only be used short-term to provide relief.
• If you need pain medication, consult your physician to determine the appropriate type and dosage for your situation.

Massage

• Blood circulation to the injured tissues is increased with massage therapy.

Chiropractic

• A chiropractor can diagnose back pain from a muscle or disc injury and develop an individualized treatment plan.

Chiropractic Therapy

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 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

https://www.aans.org/Patients/Neurosurgical-Conditions-and-Treatments/Low-Back-Strain-and-Sprain

Allen, Laura. “Case Study: The Use of Massage Therapy to Relieve Chronic Low-Back Pain.” International journal of therapeutic massage & bodywork vol. 9,3 27-30. 9 Sep. 2016, doi:10.3822/ijtmb.v9i3.267

Kumar, Saravana et al. “The effectiveness of massage therapy for the treatment of nonspecific low back pain: a systematic review of systematic reviews.” International journal of general medicine vol. 6 733-41. 4 Sep. 2013, doi:10.2147/IJGM.S50243

https://www.merckmanuals.com/professional/injuries-poisoning/sprains-and-other-soft-tissue-injuries/overview-of-sprains-and-other-soft-tissue-injuries

https://www.spine-health.com/conditions/lower-back-pain/exercises-lower-back-muscle-strain

Uneven hips can throw the back out of natural alignment and cause back stiffness, tightness, discomfort, and pain. Hips that are off-balance unhealthily affect standing, sitting, sleeping posture, walking gait, and overall movements. Biomechanics issues cause the core and spine stabilizing muscles to become weakened and fatigued from overcompensating to keep the body up and moving. Over time this can lead to chronic pain in the back, hips, knees, and feet. Chiropractic care can restore proper hip and spinal alignment and wellness.

Uneven Hips

Misaligned hips can be caused by work or sports injury, exercise, vehicle collision, and/or general wear and tear. When hips are out of alignment, they have shifted from their centered position. They could be rotated forward or backward, forcing the spine and the lower limbs to compensate, resulting in the spine tilting that can make the legs appear uneven. Discomfort may be one-sided low back pain near the sacroiliac joint, causing a stiff/tight back, limited motion, and/or pain symptoms. Because the spine and lower limbs have to compensate for the unevenness, the shoulders and upper back, connected to the pelvis through the spine, are also affected and result in:

• Back pain.
• Hip and gluteal muscle pain.
• Uneven leg length.
• Knee, ankle, and foot issues and pain.
• Uneven shoulders.
• The shoulder blades can stick out on the side of the lower hip.
• Rib discomfort and pain.
• The rib cage could protrude out on one side. However, this could be due to advanced scoliosis.

Therapy

Staying active is recommended and includes stretching and core strengthening. General stretches recommended to optimize hip equity include:

Hamstring stretch

• For this stretch, lie on a flat surface with your legs extended straight out.
• Bend the right leg at the knee, placing the right foot on the ground.
• Use a towel, belt, or band to grab and wrap around the left foot.
• Keep the hip/buttock on the left side planted on the floor.
• Slowly raise the left leg upward as far as possible until you feel the stretch.
• Once you feel a stretch or restriction in the hamstring, hold the position for 30 seconds.
• Repeat on the other side.
• Perform 2 to3 times.

Hip flexor stretch

• Kneel on the affected leg and bend the healthy leg out in front with the foot flat on the floor.
• Back straight.
• Slowly push the hips forward until you feel the stretch in the upper thigh and hip.
• Hold the stretch for around 15 to 30 seconds.

Chiropractic Care

Chiropractic treatment is a highly recommended non-surgical option for uneven hips and pelvic tilt. Depending on the severity of the misalignment, underlying issues, and body scanning images, hip alignment treatment could include:

• Soft tissue therapeutic massage
• Chiropractic muscle release for tight hip flexors, quadriceps, hamstrings, and glutes.
• Decompression
• Traction
• Custom orthotics
• Bracing
• Posture training
• Activity modification
• Health Coaching

Chiropractic Care For Hip Injury

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 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

Kiapour, Ali et al. “Biomechanics of the Sacroiliac Joint: Anatomy, Function, Biomechanics, Sexual Dimorphism, and Causes of Pain.” International journal of spine surgery vol. 14, Suppl 1 3-13. 10 Feb. 2020, doi:10.14444/6077

Lee, Jeong-Hoon, et al. “The effect of Graston technique on the pain and range of motion in patients with chronic low back pain.” Journal of physical therapy science vol. 28,6 (2016): 1852-5. doi:10.1589/jpts.28.1852

Patel, Rikin V et al. “Pelvic Tilt and Range of Motion in Hips With Femoroacetabular Impingement Syndrome.” The Journal of the American Academy of Orthopaedic Surgeons vol. 28,10 (2020): e427-e432. doi:10.5435/JAAOS-D-19-00155

Rivière, C et al. “Spine-hip relations add understandings to the pathophysiology of femoro-acetabular impingement: A systematic review.” Orthopaedics & traumatology, surgery & research : OTSR vol. 103,4 (2017): 549-557. doi:10.1016/j.otsr.2017.03.010

Suits, William H. “Clinical Measures of Pelvic Tilt in Physical Therapy.” International journal of sports physical therapy vol. 16,5 1366-1375. 1 Oct. 2021, doi:10.26603/001c.27978

Gardening is healthy for the body and does count as exercise, which works the major muscle groups that include the neck, shoulders, arms, abdomen, back, glutes, and legs. However, gardening can cause stress to the body with unhealthy posture/positioning, not using proper lifting techniques, using the wrong tools, and not taking breaks to stretch out the body, move around, and rehydrate. This can lead to body soreness, pain, and injuries. Here are some recommended gardening tips and stretches for pain prevention.

Gardening Tips and Stretches 

A sore back and body can stem from staying in a single posture for too long and repetitive motions/movements. Here are a few tips to help maintain musculoskeletal health while gardening:

Tools

• Choosing the right garden tools can spare a lot of pain and money.
• Focus on the fundamental tools and purchase the best quality tools that the budget will allow.
• Size weight, task level, material, grips, handle length, and attachments are things to consider
• Maintaining quality tools will go a long way.

Digging

• Digging requires the right tools to get the job done safely and efficiently.
• Make sure the shovel is sharp enough to reduce using extra force to break up the dirt.
• The shovel handle should be long enough to avoid excessive bending.
• Utilize proper digging posture while using a shovel.
• If using too much pressure, soak the soil to loosen it up.
• Try not to twist when shoveling the dirt/soil; instead, move the whole body to where the dirt needs to be.

Lifting

• Prolonged lifting of bags, plants, pots, and equipment can take a toll on the spine and spinal muscles.
• Bend the knees and use the hips to lift, as the hip muscles are stronger than the low back muscles.
• Do not bend the waist to come back; use the hips. 
• Investing in an elevated garden or gardening seat/stool is recommended to avoid bending.

Weeding

• Weeding can require prolonged sitting or bending, depending on the number of weeds.
• To avoid excessive sitting and bending, a gardening seat/stool can help, as well as a standing weeding tool will reduce the pressure on the back.
• This is also helpful for knee and/or hip pain.

Mowing

• Mowing with poor technique and improper posture can lead to increased strain and pain.
• This includes using proper arm positioning with a slight bend at the elbow and the mower handle at a comfortable level.

Take Breaks

• Do not push through; take a break even if the body feels great.
• Every half hour, the body needs to rest.
• Try to work in 30-minute increments then break to move around, stretch, relax, and rehydrate.
• Squatting, bending, digging, lifting bags, and pushing wheelbarrows is a form of strength training that helps achieve stronger muscles, healthier bones, and joints. 
• But if there are no breaks, the chances for pain and injuries increase.

Stretches

Simple stretches can reduce the strain and pain of gardening. Stretching before, during, and after the gardening session is recommended.

Cat Stretch

• This is a simple yoga pose that helps with back soreness.
• On your hands and knees, keep the hands at shoulder distance and the knees at hip distance.
• Pull the navel up to the spine and arch/round the back.
• Slowly straighten the back.

Cow Stretch

• The cow stretch is the opposite of the cat pose.
• Start in the same position.
• Drop the stomach to the floor and lift the head up and back.
• The spine will arch and gently stretch the back.

Head Rolls

• Head rolls will help with shoulder and neck pain.
• Drop the chin down toward the chest.
• Gently roll the head to one side going around back to the center.
• Repeat in the opposite direction.

Supine Twists

• Supine twists can help the lower back.
• Lay down with the legs at a 45-degree angle and the arms out to the sides.
• Twist the legs to one side and look in the opposite direction.
• Hold the pose until the stretch is felt, and then move back to the starting point.
• Repeat on the opposite side.

Chiropractic

Chiropractic medicine can help alleviate aches and pains and rehabilitate, realign, and strengthen the body to optimal health. Individuals are educated on the musculoskeletal system, injury prevention, nutrition, and exercise to maintain wellness and a pain-free lifestyle.

Pain-Free Gardening Tips and Stretches

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own 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 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

Howarth, Michelle et al. "What is the evidence for the impact of gardens and gardening on health and well-being: a scoping review and evidence-based logic model to guide healthcare strategy decision making on the use of gardening approaches as a social prescription." BMJ open vol. 10,7 e036923. 19 Jul. 2020, doi:10.1136/bmjopen-2020-036923

Masashi Soga A et al. "Gardening is beneficial for health: A meta-analysis" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5153451/pdf/main.pdf.

Scott, Theresa L et al."Positive aging benefits of home and community gardening activities: Older adults report enhanced self-esteem, productive endeavors, social engagement, and exercise" SAGE open medicine vol. 8 2050312120901732. 22 Jan. 2020, doi:10.1177/2050312120901732

Injury Medical Chiropractic Decompression Clinic focuses on the whole body, realigns the bones and joints, and helps strengthen the muscles. This helps prevent pain and injury and maintains spinal stability. Strong back muscles can help promote correct posture and keep the spine free from restriction. A stable spine is achieved when the back muscles can support and balance the everyday forces and stress of rigorous physical activity. Strengthening the back muscles can be done through yoga, weightlifting, and other recommended chiropractic exercises.

Sports Strength, Balance, Core Decompression Clinic

The primary muscles in the back include:

• Latissimus dorsi/lats) are in the area below the armpits and down the sides of the back
• Rhomboids are in the mid-upper back
• Trapezius/traps run from the neck to the mid-back
• Erector spinae run along the spine

Major Core Muscles

• The transverse abdominis
• Multifidus
• Internal and external obliques
• Erector spinae
• Diaphragm
• Pelvic floor muscles
• The rectus abdominis/abs

Minor Core Muscles

• Lats
• Traps
• Glutes

Exercises should target a combination of these muscles.

Core Importance

The core is a crucial area of the body. The body utilizes the core for all movements and as a stabilization unit. Lack of strength places unwanted tension and pressure on the spine. Chiropractic ensures all the joints function correctly and enhances the core to brace more effectively and efficiently.

Chiropractic Balance

Adjustments and decompression realign the muscles into the proper position and help lubricate the muscles to help ease the stabilizer muscles that could be tight or tense. Treatments used can include:

• Spinal manual and motorized decompression
• Extremity adjustments
• Myofascial release
• Active Release Technique
• Trigger point therapy

Benefits

• Natural pain relief
• Injury prevention
• Enhanced muscle performance
• Expedited recovery
• Increased endurance
• Mobility enhancement
• Increased strength

Core strength and stability play a huge factor in everyday life and functions. Maintaining health results requires attention to detail. Injury Medical Decompression Clinic will create a personalized optimal health treatment plan that focuses on whole-body realignment, simple lifestyle adjustments, health coaching/nutrition, and strength training to improve balance, strength, and core stability.

Spinal Decompression DRX9000

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own 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 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

Globe G, Morris C, Whalen W, et al., "Chiropractic Management of Low Back Disorders: Report from a Consensus Process," Journal of Manipulative and Physiological Therapeutics November/December 2008: 651-658.

Keller, MD, et al., "Trunk Muscle Strength, Cross-sectional Area, and Density in Patients With CLBP Randomized to Lumbar Fusion or Cognitive Intervention and Exercises," Spine, 2004 29(1): 3-8 (3)

Mayer J, DC, Ph.D. Mooney V, MD, Dagenais S, DC Ph.D., "Evidence-informed management of CLBP with lumbar extensor strengthening exercises," T Spine J, 2008;8:96-113. (3)

McKenzie, RA, "The Lumbar Spine: Mechanical Diagnosis and Therapy," Spinal Publications/Printed by Wright & Carman, LTD, Upper Hutt, New Zealand, 1989 reprinted.

Sculco AD, Paup DC, Fernhall B, Sculco MJ, "Effects of aerobic exercise on low back pain patients in treatment," Spine J, 1(2):95-101 (2001).

Walking for a healthy back. This simple form of exercise can:

• Trim the waistline.
• Elevate mood.
• Reduce the risk of chronic disease.
• Improve back health.

Chiropractors recommend walking because of the ease of the workout and the health benefits it provides. It is a simple, low-impact exercise that can significantly improve the body's overall health in a short amount of time. It improves back health by:

• Strengthening the muscles that support the spine.
• Improves posture.
• Facilitates strong circulation.
• Improves bone strength.

Walking For A Healthy Back

Strengthens Muscles

• Walking engages all of the muscles which keep the body upright, including the core, leg, and back muscles. Muscle strength increases, providing optimal support of the spine.

Optimize Bone Health

• Bone is living tissue like the muscles, and exercise stimulates bone the same way as muscle, gradually increasing strength.
• Studies have found that walking improves bone density and reduces bone loss.
• Walking also helps reduce the risk of degenerative bone diseases.

Posture Improves

• Poor posture is one of the most common reasons why individuals have back pain.
• Poor posture affects mobility and places a significant amount of strain on the back.
• Walking a few times each week engages and strengthens the back muscles keeping the body straight.

Reduces Weight

• Many individuals have lower back pain that is caused by excess weight.
• The added weight causes the front of the body to shift forward, placing additional strain on the lower back.
• Walking reduces the load on the lower back.

Improves Flexibility and Range of Motion

• Combined with stretching, walking improves flexibility and range of motion, making it easier to perform everyday activities reducing the risk of back injuries.

Improves Circulation to the Spinal structures

• Walking improves blood circulation, delivers nutrients to the soft tissues, and removes toxins.

Added Benefits include:

• Stress relief.
• Better sleep.
• Improved skin tone.
• Lower risk of diabetes.
• Reduced risk of depression.
• Improved cardiovascular health that lowers the risk of:
• High blood pressure.
• Heart disease.
• Stroke.

Before Exercising

Before beginning an exercise program, it's essential to consult a doctor or chiropractor for individuals that have not exercised for a while or are dealing with underlying condition/s. They will educate and recommend how much exercise is appropriate given their current fitness level and overall health. To maximize the benefits of walking and prevent injuries:

Use High-Quality Tennis or Walking Shoes

• Walking is much more enjoyable and safer when the body is comfortable.
• Improving comfort levels is by using a pair of high-quality walking shoes or trainers.
• They will provide proper support, cushioning, and adequate traction.

Maintain Proper Posture

Stay aware of body position when walking. A few key points to keep in mind:

• Place the heel down first.
• Then roll through each part of the foot, ending on the point of the toes.
• Keep the shoulders back and head up.
• Lift from the hips to reduce the impact on the lower joints.
• Keep a slight bend in the arms and smoothly swing them back and forth.

Turn Walking Into a Healthy Habit

• In the beginning, aim for at least 5 to 7 walks each week that last 25 minutes.
• Speed does not matter as the objective is to get out and walk.
• Once walking starts turning into a healthy habit with improvements in health, then start walking faster and longer.

Interval Walking

• Interval walking involves short periods of high-intensity walking followed by a longer period of slow walking.
• This increases cardiovascular fitness and muscle strength.
• Begin with a 1-minute interval of fast walking.
• This is followed by 2 minutes of slower walking.

Take On Easy Obstacles

• Makes the walks more challenging by walking up or down a hill.
• Walk over objects like tree stumps or rocks.
• This increases calorie burn.

Add Hand or Leg Weights

• Increase workout intensity by adding leg or hand weights.
• They will help strengthen the arms, shoulders, and upper back.

Body Composition

Building Lean Body Mass

Lean Body Mass is the body's total weight minus the fat. This includes all the weight of the muscles, organs, and total body water. The best way to develop muscle and Lean Body Mass is to adopt a resistance training program. As stronger muscles are developed, the size and amount of the muscle cells increases. The muscles then require more intracellular water, which allows them to function at optimal levels. As the muscles grow and take in more water, Lean Body Mass increases.

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

Morris, J N, and A E Hardman. "Walking to health." Sports medicine (Auckland, N.Z.) vol. 23,5 (1997): 306-32. doi:10.2165/00007256-199723050-00004

Nauman, Javaid et al. "Walking in the Fast Lane: High-Intensity Walking for Improved Fitness and Health Outcomes." Mayo Clinic proceedings vol. 94,12 (2019): 2378-2380. doi:10.1016/j.mayocp.2019.10.020

Vanti, Carla et al. "The effectiveness of walking versus exercise on pain and function in chronic low back pain: a systematic review and meta-analysis of randomized trials." Disability and rehabilitation vol. 41,6 (2019): 622-632. doi:10.1080/09638288.2017.1410730

Most individuals don't think about how they walk or whether they are walking with the correct posture. Knowing how to walk with the proper technique and posture can help:

• Ensure the bones and joints maintain proper alignment.
• Decrease abnormal wear and tear on the joints, muscles, and ligaments from awkward positions.
• Prevent neck, back, hip, and leg pain.
• Reduce muscle aches and fatigue.
• Reduce injury risk.
• Improve balance, stability, and mobility.

Walking with the correct technique and posture is not complicated but requires individuals to stay aware of standing and moving.

Correct Posture

Walking is a physical activity that involves the whole body. It helps to focus on each part of the body to understand how to walk correctly fully.

Head-Up

• Focus on standing straight with the chin parallel to the ground and ears aligned above the shoulders.
• Imagine the head being pulled gently upwards by an invisible string attached to the sky/ceiling.
• This can help prevent dropping the head into the chest while walking.
• Maintain eyes forward and gaze.
• Focus on an area about 10 to 20 feet ahead when walking.

Straighten and Extend the Spine

• Focus on extending the spine while walking.
• Avoid slouching, hunching, or leaning forward. This stresses the back muscles.

Relaxed Shoulders Down and Back

The shoulders have a role with posture and technique. Shoulders that are tense or hunched forward can strain the muscles and joints in the shoulders, upper back, and neck. When walking, perform the following:

• Raise the shoulders as high as they will go in a shrugging motion, then let them fall and relax.
• Shoulder shrugs will help relieve tightness or tension.
• This places the shoulders in a natural position that allows for easy arm movement.
• Keep the shoulders loose and relaxed.
• Shoulder shrugs while walking can help ensure that the shoulders are relaxed and in the correct position.

Swing the Arms

Walking correctly can be helped by gently swinging the arms back and forth at the sides.

• Make sure to swing the arms from the shoulders, not from the elbows.
• Do not swing the arms across the body.
• Do not swing the arms up too high.
• Keep them around the midsection, not around the chest.

Engage the Body's Core

The core muscles have an essential role and help the body move with ease.

• Focus on tightening and engaging the core muscles by clenching the belly button toward the spine.
• This helps maintain balance and stability.
• It helps relieve stress and pressure on the back when walking.

Step Heel to Toe

Step in a steady heel-to-toe gait.

• The foot should hit the ground with the heel first.
• Then roll through the heel to the toes.
• Push out of step with the toes.
• Avoid flat-footed steps and/or landing with the toes first.

Injury Prevention

To prevent injury or overuse wear and tear on the muscles and joints, it is recommended to avoid the following:

Looking down too frequently

• Looking down at the ground or phone too much places unnecessary strain on the neck.

Do not take long strides

• The power comes from pushing off of the rear leg.
• Overstriding places stress on the lower leg joints.

Rolling or swinging the hips

• The hips should stay as level as possible.

Slouching

• This will help avoid back and shoulder strain.

Wearing the wrong shoes

• Wear the right shoes when walking for more than a few minutes.
• Shoes should fit comfortably.
• Provide arch and heel support.
• Well-cushioned to absorb the shock of the feet hitting the ground.

Benefits of Correct Posture

The physical and mental benefits of proper posture and optimal walking technique include:

Alleviation of muscle and joint pain

• Walking properly will avoid placing unnecessary stress and strain on the muscles, ligaments, and joints.

Increased energy

• Walking with incorrect/awkward posture can wear out the muscles faster, whereas walking with proper form helps conserve energy.

Improved breathing

• Walking with the shoulders back allows the lungs to fill and expand fully. This makes breathing more manageable and efficient.

Improved circulation

• When the body is properly aligned and moving correctly, it's easier for the blood to circulate throughout the body.

Digestion improvement

• When the internal organs are not compressed from awkward postures, the body digests food more efficiently and increases blood flow to the digestive tract.

Enhanced core strength

• The abdominal muscles gain strength and power from walking correctly.

Reduced headaches

• Keeping the head straight, not bending forward, can help reduce neck strain, leading to reduced headaches.

Improved balance

• Correct posture improves balance and less prone to falling.

Correct gait and posture are not complicated but do take some practice to develop healthy habits. For any issues with gait or back problems, talk to a doctor, physical therapist, or chiropractor about technique improvement.

Body Composition

Ten-Thousand Steps Speed and Distance

Before deciding to put in the walking distance and time, speed also needs to be considered. Calories burned from walking depend on the intensity, or speed, of the walk. The average walking speed is about 3 miles per hour and the number of calories burned depends on walking speed.

• A leisure 30-minute walk at two mph yields a burn of 102 calories
• Moderate intensity of 3.5 mph in the same 30-minute walk increases to burn 157 calories.
• The faster the pace, the greater the heart rate.
• The more calories are burned covering the same distance.
• However, reaching 10,000 steps can almost entirely be irrelevant if not careful with a stable caloric intake.

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

Buldt, Andrew K et al. “The relationship between foot posture and lower limb kinematics during walking: A systematic review.” Gait & posture vol. 38,3 (2013): 363-72. doi:10.1016/j.gaitpost.2013.01.010

Common posture mistakes and fixes. (2019). nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/

The cost of being on your toes. (2010). Archive.unews.utah.edu/news_releases/the-cost-of-being-on-your-toes/

Hackford, Jessie et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004

Perfecting your walking technique. (n.d.). health.harvard.edu/exercise-and-fitness/perfecting-your-walking-technique

Proper walking technique. (n.d.). mayoclinic.org/healthy-lifestyle/fitness/multimedia/proper-walking-technique/img-20007670

Around a half-million high school students in the U.S. play volleyball. Whether the parent of a volleyball player or part of a recreational league, the goal is to be ready for the season, which means preventing and addressing volleyball injuries. It is a highly demanding sport with quick movements, jumping, twisting, diving, spiking, etc. Despite being fit and healthy, extensive training along with match play takes a toll on the body. Chiropractic can benefit volleyball players.

Why Chiropractic Works

Chiropractic treatment and rehabilitation, especially by a sports chiropractor, is recommended for volleyball injuries because it addresses acute and chronic injuries to all body areas. Chiropractic treats the entire musculoskeletal system. Proper joint alignment from chiropractic adjustments in the spine and throughout the body maintains the biomechanic integrity. This reduces high-impact forces in the joints. Soft tissue treatments like instrument-assisted soft tissue mobilization can help resolve injuries by providing the tissues with more blood flow into the affected area allowing for faster healing. Most volleyball injuries result from overuse to the joints and muscles, resulting in repetitive strain. In volleyball, repetitive/overuse injuries are common in the knees, ankles, and shoulders. This comes from all the jumping, serving, and spiking.

Player Benefits

Body Soreness Is Reduced/Alleviated

Many athletes, including volleyball players, do not get the proper recovery time from training or playing.

• Reduced recovery periods cause body soreness and stiffness that can overlap into an injury.
• Chiropractic can reduce and alleviate body soreness.
• Chiropractic promotes faster recovery.

Optimal Performance

Studies show that athletes that receive regular chiropractic care found speed and mobility performance enhanced.

• Athletes require fast reflexes and optimal hand-eye coordination.
• Speed, mobility, reflexes, and coordination depend on a healthy nervous system.
• 90% of the central nervous system travels through the spine.
• Spinal alignment can either allow for proper nerve flow or disrupt nerve flow.
• The nervous system can impact reflexes, speed, mobility, and hand-eye coordination even when just one spinal segment is misaligned and out of place.
• A properly functioning spine and nervous system will ensure the player is at their best.

Faster Injury Recovery Time

Healing the body properly takes time. Just like the body needs sleep/rest to function properly, so it is with injuries.

• The issue for athletes is how much time healing takes.
• Individual athletes receiving chiropractic care have been shown to heal faster.

Mobility and Strength

A chiropractic doctor can reduce the pressure around the nerve roots that exit the spine, which will help improve player performance. This includes:

• Range of motion
• Mobility and flexibility
• Strength
• Endurance

To find out how chiropractic can help, contact Injury Medical Chiropractic and Functional Medicine Clinic. We will perform a thorough musculoskeletal and nervous system examination.

Sports Chiropractic Injury Treatment

How Many Calories Over 24 hours

Myths that offer strategies that avoid the hard work and commitment that diet and exercise demand should be avoided. Individuals cannot expect to experience healthy body composition changes by increasing/decreasing meal frequency if they are living a sedentary lifestyle. It is not important how often an individual takes in calories (has a meal). What is important is how many calories an individual has over a 24-hour period. A study looked at healthy individuals that ate one large meal a day for two weeks and then later ate the same meal but spread out over five smaller meals for another two weeks. It was concluded that there was no statistical difference in body weight gain or loss between the two eating methods. 2000 calories over 3 meals is the same 2000 calories consumed over 5 meals. There is no substitute for proper diet and exercise. The focus should be on what and how much you eat.

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

Eerkes, Kevin. “Volleyball injuries.” Current sports medicine reports vol. 11,5 (2012): 251-6. doi:10.1249/JSR.0b013e3182699037

Gouttebarge, Vincent et al. “Preventing musculoskeletal injuries among recreational adult volleyball players: design of a randomized prospective controlled trial.” BMC musculoskeletal disorders vol. 18,1 333. 2 Aug. 2017, doi:10.1186/s12891-017-1699-6

Kilic, O et al. “Incidence, etiology, and prevention of musculoskeletal injuries in volleyball: A systematic review of the literature.” European journal of sports science vol. 17,6 (2017): 765-793. doi:10.1080/17461391.2017.1306114

Seminati, Elena, and Alberto Enrico Minetti. “Overuse in volleyball training/practice: A review on the shoulder and spine-related injuries.” European journal of sports science vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090

Wolfram, G et al. “Thermogenese des menschen bei unterschiedlicher mahlzeitenhäufigkeit” [Thermogenesis in humans after varying meal time frequency]. Annals of nutrition & metabolism vol. 31,2 (1987): 88-97. doi:10.1159/000177255

When lower back pain presents many want to retreat to the couch, bed and just lay down, but doctors, chiropractors, physical therapists, and spine specialists do not recommend this course of action. What they do recommend, other than treatment, is to engage in the easiest forms of exercise on the spine and back muscles.

Staying sedentary is one of the worst things an individual can do to their back. When the back is aching exercise can usually help. This is because the muscles, ligaments, tendons are being stretched and not just staying still, which lets inflammation build up and swell. Moving keeps the blood flowing, allowing for broader healing and recovery.

However, back pain relief can be a challenge. Various treatment options exist because there are a variety of causes. The key is figuring out which type is best for each individual and their specific condition. An individual needs to know the cause of their type of back pain, as this determines which exercises should or should not be doing. The Pain and Therapy journal evaluated some of the best exercises for lower back pain.

Physical Therapy Exercises

The McKenzie method can be very effective for acute disc herniation pain and sciatica. This type of exercise is to figure out if there is a specific position that helps the pain become centralized, correct any motion restrictions, and take the pressure off the region that is compressed or inflamed. Physical therapists incorporate McKenzie exercises as part of regular treatment. The strength-building moves are designed to help support the spine and consist of range-of-movement work and sustained positions.

Home and Studio Workouts

Pilates is one of the easiest exercises for individuals with chronic low-back pain. Like McKenzie exercises, it utilizes sustained positions that strengthen the trunk/core muscles. The muscles are strengthened using small movements. Using the machine called a reformer, has built-in support for the spine. This is considered a low-key, muscle-toning workout that can ease chronic back pain.

Water Exercise

Water exercises lessen the body's weight, taking pressure/stress off the spine. Deep-water running with the water at shoulder-height can significantly improve low-back pain. In a study, a group of overweight/obese women worked out twice a week for an hour-long exercise session. After 12 weeks, improvements in pain intensity, personal care, sitting, standing, and sleeping were reported.

Easiest Office Exercise

One of the easiest exercises is walking. It is great for the body. But the key is to walk more than usual around the office, or wherever work is. This is not about getting the heart rate up. It is about not staying in the same position for too long. When sitting and focused, an individual can stay in an uncomfortable position for some time and just push through it in an attempt to finish up the work.

Using a timer or an application that alerts every hour to get up and stretch is highly beneficial. Walk correctly to the bathroom, or just get up and walk around for a bit gets the blood pumping through the body and the muscles in motion stretching and contracting.

Stabilization Exercise

Strengthening workouts can be done at home.

• Stretch while standing against the wall bringing the arms up and down.
• Pull the elbows down into the back, which stops the hyperactive trapezius from tensing up.
• Knee to the chest motion while lying on the back
• Abdominal crunches while balance on an exercise ball
• Push the head back into the headrest while driving. This helps avoid the forward head posture.

Contact a doctor, chiropractor, or physical therapist that can recommend the best stabilization exercises for the specific pain/condition.

Tai Chi and Qigong

Tai Chi and Qigong are gentle exercises where an individual performs slow, controlled movements emphasizing balance and focus. Both can reduce pain, disability, and other symptoms associated with lower back pain.

Body Composition Testimonial

Exercise After Childbirth

Physical activity for pregnant and post-birth, the American Congress of Obstetricians and Gynecologists recommends the following. The easiest exercise routines can be resumed gradually after pregnancy, once a doctor confirms it is medically safe, depending on the delivery, and the presence or absence of medical complications.

• Pelvic floor exercises could be initiated in the immediate postpartum period.
• Regular aerobic exercise in lactating women has been shown to improve cardiovascular fitness without affecting milk production, composition, or infant growth.
• Nursing women should consider feeding their infants before exercising in order to avoid exercise discomfort.
• Nursing women also should ensure proper hydration before engaging in physical activity.
• Take it slow.

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

Pain and Therapy. (2020) “Rehabilitation for Low Back Pain: A Narrative Review for Managing Pain and Improving Function in Acute and Chronic Conditions.” https://link.springer.com/article/10.1007/s40122-020-00149-5

Spine. (2016) “Pilates for Low Back Pain: Complete Republication of a Cochrane Review.” https://pubmed.ncbi.nlm.nih.gov/26679894/

You might not think it, but weight lifting and spine strengthening exercises can help reduce back pain. Remember the point of this type of weight lifting is not to build up the muscles like a bodybuilder but is to develop:

• Core strength
• Spine strength
• Body strength

The muscles in the back keep the spine moving and functioning properly. When the spine or abdominal muscles are weak this creates a higher probability of a back strain or injury. Having strong, healthy spine muscles are important because they function in maintaining correct posture, which in some cases, causes chronic back pain because of poor posture.

If only one part of the body is strengthened like the back is not enough. Therefore strengthening the rest of the body is a must. These include the body's core and leg muscles. 

Total body strength will reduce back pain and can help perform regular activities, like lifting heavy objects much easier, with more confidence and with a lesser probability of injury.

Spine strengthening exercises benefits

Most important reasons are they:

1. Prevents future back injuries
2. Stabilizes the spine
3. Helps the spine move properly
4. Help maintain correct posture
5. Increases muscle tone
6. Teaches correct body mechanics
7. Helps build bone this is especially beneficial for those with osteoporosis or at risk of developing it

A personal trainer or sports chiropractor can help start a spine strengthening regimen. They will teach:

• Simple
• Specific
• Strengthening

Weight lifting exercises.

A physical therapist can also develop a custom weight lifting/strength exercise program for optimal spine health and for reducing pain.

Most workout regimens incorporate a combination of weight lifting with actual weights/exercise machines and strengthening exercises/calisthenics with the body's weight as the resistance for maintaining a healthy strong spine.

Here are a few weight lifting and back strengthening exercises that can help decrease and prevent back pain.

Talk to a doctor or chiropractor before beginning any exercise program. Remember to listen to your body and stop right away if there is something off.

Push-ups

Push-ups help strengthen the:

• Back
• Chest
• Arms
• Core muscles

Your own body weight is the resistance.

To do this:

1. Position the body in a straight line from head to toe, the face looking down.
2. Hands should be wider than shoulder-distance apart. Walk the hands out so they are slightly higher than the shoulders
3. Keep the balance on toes and hands, with a straight back, lower the body to the floor by slowly bending the elbows until at a 90-degree angle.
4. Push up using arm upper back, and chest muscles.
5. Do 3 sets of 10 every day. As the strength increases do more reps.

Chest Flyes

Chest flies are excellent for building muscle in the:

• Upper back
• Chest

Dumbbells or a weight machine can be used for this exercise. To do this:

1. Lie on the floor with the knees bent and the feet flat on the ground.
2. Extend the arms out to either side of the body, and let them rest on the floor.
3. With a dumbbell in each hand, raise the dumbbells until they meet at the top at the same time, and keep a slight bend in the elbows.
4. Lower the hands to the ground, and repeat.
5. Do this exercise 15 times 3 times a week. With added strength add more reps.

Lateral Raises

Lateral raises help strengthen the entire back. All that is needed is a set of dumbbells. To do this move:

1. Stand or sit with the feet equal hip-distance apart. Arms are at the side.
2. With a dumbbell in each hand and a slight bend in the elbows, raise the arms to the side until shoulder height. Keep the core engaged during the movement.
3. Once at shoulder height, slowly lower the dumbbells, and repeat.
4. Repeat this exercise 15 times 3 times a week. As strength increases add more reps. 

These exercises should be performed slowly with a gradual build-up to more complex movements and adding more weight. Remember to breathe naturally. If you hold your breath during exercise, it can cause tension in the muscles, which can worsen any pain or create new injuries. 

Before adding weight or new spine strengthening exercises, talk to a doctor about exercising with back pain. They will let you know if there are certain movements or positions that should be avoided.

Weight lifting exercises done incorrectly can lead to more back pain and added injuries. If there is any pain while doing these exercises, stop and call a doctor, chiropractor or physical therapist right away.

As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused on treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.

Chronic Pain Relief | El Paso, Tx (2020)

Core Training

Back pain can be debilitating, causing immobility, inflexibility, and have a significant impact on a person’s quality of life. It can make even the most mundane daily activities extremely difficult – and even excruciating. Building the muscles that make up your core (abdominals and back) can help support your spine and reduce back pain. In many cases, strengthening these muscles can assist a patient to avoid medication with its unpleasant side effects and even avoid surgery. With just a few smart moves you can significantly decrease your back pain, increase your mobility, and take back your life.

The Role of Abs and Back Muscles

The spine is the supporting structure for the back, but it also is a vital infrastructure for the entire body. It houses the central nervous system, and neural impulses are transferred along what is a spinal superhighway.

The arms, legs, neck, and head are all connected and stabilized by the spine through an intricate network of ligaments and muscles. The back muscles and abs, or abdominal muscles, are at the center, or core, of this muscle network. They keep the body upright and facilitate movement. When these core muscles are not in good condition, it puts stress on the spine, impacting its ability to support the body. This often results in back pain and even injury in some cases. 

Postural Alignment

Postural alignment is a frequent contributor to back pain. This is often due to weak core muscles.

As the muscles fail to do their job to stabilize the spine, the body adjusts structurally to accommodate the weakness. This can result in postures that cause joint pain as well as muscular pain and even headaches.

For instance, stooped or hunched shoulders can cause back pain, but it can also create tension in the shoulders and neck. This, in turn, can cause tension headaches and migraines in patients.

A sway back, where the lower back bows, causing the pelvis to tilt up, can cause severe lower back pain, especially after standing for long periods of time. Swayback can be the result of weakened core muscles or a combination of a weak core, combined with obesity or pregnancy.

The weight in the abdominal area pulls the spine forward so that it curves. A pregnancy sling can sometimes help with the pain, but it is just a band-aid. The real cure is to strengthen the core muscles so that they are better able to support the spine and body adequately.

Foundation Training

Eric Goodman, a chiropractor, developed Foundation Training as a way to help his patients who suffer from lower back pain but are not physically able to do Pilates or yoga. It is also designed to help those who sit for long periods of time to counteract the associated adverse health effects.

Foundation training incorporates powerful yet straightforward movements that work to integrate the body’s muscular chains, increasing strength and realigning the core and spine. It does not require any equipment so the actions can be performed anywhere. The muscles are trained how to move correctly and work together so that you the body learns to move how it is designed to move. The critical, essential exercise can be viewed in this video.

Creating a strong core can help relieve back pain but also have added benefits such as increasing energy, better mobility, and an improved mood. By allowing the body to support itself, it can naturally relieve pain and heal certain conditions without invasive surgery or medication which can have unpleasant or even harmful side effects. When you take good care of your body, it will take good care of you.

CrossFit Workouts & Chiropractic Care

Losing Weight: Back pain is one of the most common and most troublesome problems that people experience. Eight out of 10 individuals will struggle with back pain during some point in their life, the US National Library of Medicine reports. Low and chronic back pain can be aggravated by many triggers. Mechanical stress, excessive strain, muscle weakness, poor sleeping position, lack of exercise and excessive weight could all contribute to making the situation worse.

The good news is that chiropractic ranks among the most popular and effective treatment options available today for back pain. Through the chiropractic adjustment, chiropractors not only help ease the pain but also work toward correcting the problem. According to chiropractors, spinal adjustments can deliver even better results when combined with weight loss.

In today’s article, we’ll exam the following:

1. How Obesity and Back Pain are Related
2. How Weight Loss Helps Reduce Back Pain
3. Improving Back Health through Chiropractic

How Obesity and Back Pain are Related

Individuals that are classified as overweight or obese are much more likely to experience back pain than people that aren’t according to the American Obesity Association.

Obesity prevents individuals from engaging in everyday physical activities, as well as healthy exercises. These are essential for strengthening the core muscles. A stronger core can take some of the burden away from the back, thus making back pain less likely.

In addition, the spinal cord becomes excessively burdened in the case of obese individuals. This is because it’s trying to compensate for the additional weight, which can cause tilting and uneven stress. Both of these can contribute to serious and chronic back pain. Thus the reason obesity is one of the most prominent aggravating factors in the case of lower back pain.

Losing Weight Helps Reduce Back Pain

According to weight loss experts and chiropractors, weight loss can contribute to partial or complete reduction in the back pain symptoms. The research on the connection between weight loss and back pain is still insufficient but numerous practitioners report that they’ve seen cases of patients experiencing serious reduction in pain after losing weight.

Obviously, this occurs because the extra weight is taken off the spine. As a result, the spine doesn’t experience further stress. Especially when a chiropractor realigns the vertebral column through multiple sessions of chiropractic adjustments.

According to the American Spine Society, individuals that stay within 10 pounds of their ideal weight are the ones least likely to experience spinal problems, particularly chronic lower back pain.

Improving Back Health through Chiropractic Care and Physical Activity

The combination of exercise and chiropractic care can produce noticeable, long-term improvements in spinal health.

Besides aiding in weight loss, exercise is also great for strengthening the core muscles and guaranteeing a proper distribution of the body’s weight throughout the spine. Stronger muscles, less weight and better posture will provide amazing long-term benefits for chiropractic patients that suffer from back pain.

If you need more pointers on how to incorporate weight loss and exercise in your daily routine, speak to your local chiropractor. He or she is more than competent to guide you along the way. If you aren’t currently seeing a chiropractor, give us a call. We’re here to help!

Individuals dealing with chronic knee discomfort, hip tightness, and lower back pain could be experiencing dormant gluteal-butt syndrome. Can recognizing the symptoms and signs and incorporating lower body and core fitness help prevent and treat the condition?

Dormant Gluteal Butt Syndrome

Knee, hip, and lower back problems could be traced back to weakened buttocks. Some scientists call the condition "dormant butt syndrome" (Ohio State University, .2023). However, researchers are learning about the important role the gluteal muscles provide in maintaining the lower body strong and healthy. (Hal David Martin, Manoj Reddy, Juan Gómez-Hoyos. 2015)

What Is It?

The syndrome is defined as weak buttock muscles and tight hip flexors. Experts from the Ohio State Wexner Medical Center have worked with individuals dealing with knee, hip, or back injuries and believe many of these issues are linked to weakened gluteal muscles. (Ohio State University.2023) The glutes are the muscles of the hips and buttocks. Weakened muscles fail to absorb the shock they're supposed to during activities, which results in overloading the surrounding muscles and joints and increases the risk of injury. (Ohio State University, .2023)

• Dormant gluteal-butt syndrome can result from a sedentary lifestyle and prolonged inactivity, like sitting for long periods.
• The condition also occurs in runners and other physically active individuals who forget about these muscles with targeted exercises.

Exercises

Exercises to target the gluteals and prevent dormant gluteal-butt syndrome include activities/exercises that work the hips and core.

• When walking properly, the gluteals should execute hip extension naturally.
• Unhealthy postures, excessive sitting, and continued dysfunctional biomechanics mean walking without achieving optimal hip extension. (Hadi Daneshmandi. 2017)
• When this happens, the gluteal muscles never get to fully function work, ending up with a series of aches and pains.
• Pilates exercises can be adjusted to address order, repetition, and variation to strengthen the gluteals. (Laís Campos de Oliveira, 2015)

Hamstring Curls

• Lie face down on an exercise mat.
• Use your hands to create a cushion for the forehead.
• Bend both knees so the feet point up towards the ceiling.
• Let the knees be slightly apart, but keep the heels together.
• Squeeze the heels together and tighten the gluteal muscles.
• Hold for 3 seconds, then release the buttocks.
• Repeat 10 times and then rest.
• Hamstring curls can also be done using a weight machine.

Leg Pull Ups

• Sit on a mat with your legs together in front.
• Place the hands just behind the backside with the fingers pointing forward if possible.
• Raise the body up.
• Keep your head up and look straight ahead.
• Raise one leg as high as possible.
• Hold for as long as possible.
• Lower and raise the other leg.
• Repeat for a total of 3 reps.

Lining Up With A Wall Posture Helper

Standing posture is important to proper buttock function. Lining the body up with a wall can help train the body to maintain proper posture.

• Find a wall and stand against it from the heels to the back of the head.
• Work the backs of the legs and spine as firmly as possible into the wall.
• Work to get the back of the skull into the wall as well.
• Add some abdominal work by working the waistline inward and upward.
• Hold for up to one minute.
• The alignment is how you want to hold your body.
• As you move off the wall, learn to maintain that posture throughout the day and night.
• Repeat the wall exercise several times for reinforcement.

If aching of the hip, back, or knee is part of daily struggles, working out the gluteal muscles may be the solution. Contact the Injury Medical Chiropractic and Functional Medicine Clinic for a full consultation.

Easiest Weight Loss Hack

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 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

The Ohio State University Wexner Medical Center. (2023) Dormant butt syndrome may be to blame for knee, hip and back pain.

Martin, H. D., Reddy, M., & Gómez-Hoyos, J. (2015). Deep gluteal syndrome. Journal of hip preservation surgery, 2(2), 99–107. https://doi.org/10.1093/jhps/hnv029

Daneshmandi, H., Choobineh, A., Ghaem, H., & Karimi, M. (2017). Adverse Effects of Prolonged Sitting Behavior on the General Health of Office Workers. Journal of lifestyle medicine, 7(2), 69–75. https://doi.org/10.15280/jlm.2017.7.2.69

Campos de Oliveira, L., Gonçalves de Oliveira, R., & Pires-Oliveira, D. A. (2015). Effects of Pilates on muscle strength, postural balance and quality of life of older adults: a randomized, controlled, clinical trial. Journal of physical therapy science, 27(3), 871–876. https://doi.org/10.1589/jpts.27.871

Back pain is one of the most common reasons individuals go to a doctor, massage therapist, physiotherapist, osteopath, and chiropractor. Various health conditions, some spine-related, others not, list back pain as a symptom. Many of these conditions begin in the stomach or abdominal cavity, which leads to stomach and back pain. Stomach and back pain happening simultaneously, independently, or in combination could be caused by gut problems, back issues, or something completely different. Understanding what causes these two types of pain simultaneously can help figure out a treatment plan.

Stomach Back Pain Causes 

Problems in the abdominal cavity and stomach issues can cause back pain and vice versa. Symptoms can also include referred pain when the pain is felt in one part of the body but is caused by pain or injury in another area. Stomach back pain causes depend on the type of condition/s that can include:

Appendicitis

• Inflammation in the appendix can cause sudden sharp pain in the abdomen.
• It presents mostly in the lower right area of the abdomen but can appear in or spread to other sites, especially the back.

Dysmenorrhea

• The medical term for painful menstrual periods.
• Dysmenorrhea can cause pain in the abdomen and back at the same time.
• This type of pain can be:
• Primary - A condition experienced throughout life.
• Secondary - Starts later in life due to another condition.

Endometriosis

• Endometriosis causes tissue to grow outside of the uterus.
• Similar to dysmenorrhea, symptoms include:
• Abdominal pain
• Referred low back pain

Fibromyalgia

• This condition generates pain across the muscles and joints of the body.
• It shows up with irritable bowel syndrome -IBS.
• Fibromyalgia can simultaneously present a wide range of stomach problems and back pain.

Gallstones

• Gallbladder stones or gallstones can cause blockages, inflammation, and painful swelling.
• A major symptom of gallstones is pain in the upper right of the abdomen, which can spread to the back.

Kidney Dysfunction

• Kidney stones, infections, and chronic kidney disease can cause pain that's felt in the abdomen/flank and the mid and/or upper back.

Irritable bowel syndrome - IBS

• Bloated and distended muscles are common symptoms that can cause back pain.

Inflammatory Bowel Disease - IBD

• Inflammatory Bowel Disease is a family of immune-mediated, similar to autoimmune conditions with back pain as a symptom that includes:
• Crohn's disease
• Ulcerative colitis

Pancreatitis

• An inflamed pancreas can cause symptoms like:
• Stomach issues.
• Pain across the abdomen and back.

Pancreatic Cancer

• A common symptom of pancreatic cancer is a dull pain in the upper abdomen/belly and/or middle and/or upper back that is on and off.
• This can be because of a tumor that has formed on the tail of the pancreas or an area where it presses on the spine.

Stomach Bloating and Low Back Pain

• Bloating is caused by pressure in the abdomen increasing to the point that it causes discomfort and pain.
• It can cause simultaneous stomach and back pain as the bloating adds pressure on the muscles, organs, and spine.
• One of the most common causes of bloating is trapped gas in the GI tract.
• This happens when the body cannot properly move the gas through the system.
• Bloating can also be caused by extra sensitivity to regular pressure increases.
• In these cases, the amount and movement of gas in the system are normal, but the body reacts as though something is wrong.
• Several GI tract disorders can cause similar bloating issues that include:
• Dyspepsia
• Gastritis
• Celiac diseaseDiverticular disease
• Food allergies

A chiropractic functional medicine team can work with an individual's primary physician or specialist to develop a personalized treatment plan to alleviate back pain symptoms, re-balance the body, strengthen the musculoskeletal system and restore function.

Back and Stomach

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

Clauw DJ. Chapter 258, Fibromyalgia, Chronic Fatigue Syndrome, and Myofascial Pain. Goldman-Cecil Medicine. Goldman L (ed.). 26th ed. Elsevier; 2020. 1774-1778. https://www.clinicalkey.com/#!/content/book/3-s2.0-B9780323532662002587

Ford AC, Talley NJ. Chapter 122, Irritable Bowel Syndrome. Feldman M (ed.). Sleisenger and Fordtran's Gastrointestinal and Liver Disease. 11th ed. Elsevier: 2021. 2008-2020. https://www.clinicalkey.com/#!/content/book/3-s2.0-B9780323609623001223?scrollTo=%23hl0001104

Inadomi JM, Bhattacharya R, Hwang JH, Ko C. Chapter 7, The Patient with Gas and Bloating. Yamada’s Handbook of Gastroenterology. 4th ed. John Wiley & Sons; 2019. https://doi.org/10.1002/9781119515777.ch7

Kliegman RM, St Geme JW, Blum NJ, et al. Chapter 378, Pancreatitis. Nelson Textbook of Pediatrics. 21st ed. Elsevier; 2020. 2074-2080. https://www.clinicalkey.com/#!/content/book/3-s2.0-B9780323529501003783

Krames E, Mousad DG. Spinal Cord Stimulation Reverses Pain and Diarrheal Episodes of Irritable Bowel Syndrome: A Case Report. Neuromodulation. 2004 Mar 22;7(2):82-88. https://doi.org/10.1111/j.1094-7159.2004.04011.x

Sifri CD, Madoff LC. Chapter 78, Appendicitis. Mandell, Douglas, and Bennett's Principles and Practice of Infectious Diseases. 9th ed. Bennett JA (ed.). Elsevier; 2020. 1059-1063. https://www.clinicalkey.com/#!/content/book/3-s2.0-B9780323482554000783

Stephen Norman Sullivan, "Functional Abdominal Bloating with Distention," International Scholarly Research Notices, vol. 2012, Article ID 721820, 5 pages, 2012. https://doi.org/10.5402/2012/721820

Wang DQH, Afdhal NH. Chapter 65, Gallstone Disease. Feldman M (ed.). Sleisenger and Fordtran's Gastrointestinal and Liver Disease. 11th ed. Elsevier: 2021. 1016-1046. https://www.clinicalkey.com/#!/content/book/3-s2.0-B9780323609623000655?scrollTo=%23hl0001772

Weisman, Michael H et al. "Axial Pain and Arthritis in Diagnosed Inflammatory Bowel Disease: US National Health and Nutrition Examination Survey Data." Mayo Clinic proceedings. Innovations, quality & outcomes vol. 6,5 443-449. 16 Sep. 2022, doi:10.1016/j.mayocpiqo.2022.04.007

Whorwell PJ. Chapter 13, Abdominal Bloating. Irritable Bowel Syndrome: Diagnosis and Clinical Management. Emmanuel A, Quigley EMM (eds.). John Wiley & Sons; 2013. https://doi.org/10.1002/9781118444689.ch13

Yarze JC, Friedman LS. Chapter 12, Chronic Abdominal Pain. Feldman M (ed.). Sleisenger and Fordtran’s Gastrointestinal and Liver Disease. 11th ed. Elsevier; 2021. 158-167. https://www.clinicalkey.com/#!/content/book/3-s2.0-B9780323609623000126?scrollTo=%23hl0000408

Introduction

Many people worldwide know that exercising has impressive benefits that help improve the body’s overall wellness. The body has different muscle groups that have a casual relationship with the vital organs inside the body. Organs like the heart, lungs, gut, and bladder correlate with the different muscles through the nerve roots that connect them. When the body suffers from various factors that affect it, it causes referred pain to the body where one pain is at one location but radiates from the other side. Exercising can help the body recover through physical rehabilitation by reducing inflammation and scarring on the muscle tissues. One of the many exercises that helps strengthen the muscles, increase flexibility, and even improve posture is Pilates. Today’s article looks at Pilates, its benefits, and how it can help alleviate back pain. We refer patients to certified providers specializing in musculoskeletal treatments to help many individuals with low back pain issues affecting their bodies. We also guide our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is the solution to asking our providers insightful questions. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer

What Is Pilates?

Have you been feeling sluggish or having low energy throughout the entire day? What about experiencing pain in your lower back? Have you experienced muscle stiffness in certain areas around your body? Many of these symptoms are associated with musculoskeletal issues that correlate with different factors that affect the body; why not try an exercise regime like Pilates? Pilates is a system of exercises that uses a particular machine or body to improve a person’s physical strength and posture while increasing the body’s flexibility and enhancing mental awareness. Joseph Pilates developed Pilates in the early 20th century as an exercise program to help World War I soldiers improve their physical fitness levels. Pilates was used as rehabilitation therapy for injured individuals by incorporating resistance, stretching, and target muscle strengthening. Pilates is now utilized for all individuals with different bodies and fitness levels and can provide tremendous benefits. 

What Are The Benefits?

Pilates, like any other form of exercise, has many beneficial properties that help improve a person’s health and wellness. Studies reveal that Pilates helps many individuals, including older adults, by improving their posture by decreasing thoracic flexion while increasing lumbar extension for pain relief. Some of the beneficial properties that Pilates offer to the body include:

• Increasing core strength: The deep muscles in the abdomen, back, and pelvic regions become stronger and help stabilize the body more.
• Strengthen muscle groups: Pilates helps make the muscles not only strong but also helps stretch them so that they can look long and lean. This makes the individual look toned.
• It’s a whole body workout: As many exercises work on specific body parts, Pilates focuses on each muscle part of the body and helps muscle development.
• Posture Improvement: Pilates help keep the spine aligned while strengthening the body and core. Over time a person’s posture will improve naturally, making them stand taller, stronger, and even more graceful.
• Increases energy: Like all exercises, Pilates will give a person the energy boost they need. This is due to the focused breathing and increased blood circulation that stimulates the muscles and the spine.

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*

Claudication is muscle pain that presents when the body is active and stops when the body is at rest, also known as intermittent claudication. Individuals typically report dull aching, cramping, tingling, and/or numbness. Vascular claudication is caused by circulatory problems like poor blood circulation and peripheral artery disease. Still, spinal conditions can also cause neurogenic claudication caused by problems with the spine and nervous system.

Neurogenic Claudication

Sciatica is the usual suspect when thigh, hip, buttock, calf, or total leg pain or other sensations are present; however, it could be spinal stenosis with neurogenic claudication. Spinal stenosis is sometimes called pseudo claudication, a narrowing of the space around the low back, which can put pressure on the spinal cord directly and compress the blood vessels around the spine, cutting off oxygen-carrying blood. Pain can start in the lower back and circulate down the legs and cause weakness, tingling, or numbness in the legs and feet. The most common areas of spinal compression include:

• The central spinal canal
• The lateral recess
• The foramen are the openings on the sides of the spine where nerves exit and connect to the peripheral nervous system.

The narrowing can occur in any of these areas, with the most common cause being lumbar spinal stenosis brought on by lumbar degenerative disease.

Symptoms

The most common symptoms of neurogenic claudication include:

• Pain in the lower extremities, including the buttocks, thighs, and calf, only manifests with activities like walking or standing around.
• Pain that shows up equally on both sides.
• There is no pain when sitting or not walking around.
• Radiculopathy or nerve pain that radiates down an affected limb. Sciatica is a typical example.

However, the symptoms of claudication and radiculopathy are different.

• Claudication will be felt all along the length of the nerve.
• Radiculopathy pain is more localized to the buttock, thighs, and calves and can get worse with activity and is generally present even when at rest.

Treatment

Non-surgical treatment of neurogenic claudication includes medication to help control pain, chiropractic manual therapy, non-surgical spinal decompression, physical rehabilitation therapy, and steroid shots to reduce inflammation. A doctor will recommend stretching, strengthening exercises, and types of activities to help improve the body’s ability to support itself. This could include swimming, walking, and stationary cycling. However, conservative treatment might not be an option for individuals with more severe cases. If conservative treatment options don’t work, surgery could be recommended. A healthcare provider can help explain treatment options. Successful outcomes have been seen in cases that are diagnosed and treated early.

Non-Surgical Spinal Decompression Chiropractor

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own 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 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

Colak, Ahmet, et al. “A less invasive surgical approach in the lumbar lateral recess stenosis: a direct approach to the medial wall of the pedicle.” 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. 17,12 (2008): 1745-51. doi:10.1007/s00586-008-0801-z

Munakomi S, Foris LA, Varacallo M. Spinal Stenosis And Neurogenic Claudication. [Updated 2022 Feb 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430872/

Cleveland Clinic. (2021) “Claudication.” https://my.clevelandclinic.org/health/diseases/21972-claudication

Regularly doing planks can support/strengthen the spine and prevent back pain no matter the fitness level. It's estimated that 70% of adults will experience back problems and pain. One of the best ways to keep the spine healthy is by strengthening the core muscles. The more these muscles are built up, the healthier the body will become. The plank position activates the entire core taking the pressure off of the spine. 

Core Anatomy

The core is the center of the body. It contains all the muscles surrounding the torso. These muscles work together to:

• Stabilize the body during movement.
• Prevent injury when engaged in physical activity/exercise.
• Provide spinal support.

The core is split into two groups of muscles: The inner core and the outer core.

Inner Core

The inner core consists of:

Multifidus Muscles

• Located in the deep layer of the back on either side of the spinal column.

Quadratus Lumborum

• The deep abdominal muscle in the lower back sits on either side of the lumbar region of the spine.

Transversus Abdominis

• Located between the lower ribs and the top of the pelvis.

Pelvic Floor

• This base group of muscles stretches from the tailbone to the pubic bone.

Diaphragm

• A dome-shaped muscle that rests below the lungs.

Outer Core

Rectus Abdominis

• These are more commonly known as the abs.

External Obliques

• These muscles are located on either side of the rectus abdominis.

Internal Obliques

• These muscles are located below the external obliques, inside the hip bones.

Erector Spinae

• These muscles surround the spine and extend up both sides of the vertebral column.

Planks and Back Pain Prevention

When the core is not strong enough, the spine and back muscles overcompensate to keep the body standing correctly. Studies have shown how planks effectively activate the muscles responsible for spinal stabilization. The exercise targets the entirety of the core and strengthens the shoulders and glutes. Strengthening these muscles improves posture, helping to alleviate back problems and pain. However, it's recommended to talk to a doctor before beginning a plank regimen if back pain is present. If done incorrectly, they could aggravate the back muscles.

Proper Form

Choose an area clear of furniture where the whole body can stretch out. Follow these steps:

• Begin with hands and knees on the floor.
• Extend the legs back while keeping the elbows directly below the shoulders and the wrists below the elbows.
• Keep the head down, looking at the space just above the hands.
• Engage the abs and keep the body rigid.
• Imagine a perfectly straight line from the neck to the toes.
• Hold the position for 10 to 60 seconds, depending on fitness level.
• Lower the body gently to the floor.
• Make sure not to curve the back as curving means that the abdominal muscles are being engaged, and tilting the head up can strain the neck.
• Both can lead to injury, which is why maintaining proper form is essential.

Plank Variations

There are variations of this exercise for different levels of physical fitness. Once the modified and full plank has been mastered, various planks can target other areas of the body. These include:

Side Plank

• These involve shifting the weight to one forearm while extending the other arm into the air.

One-arm Plank

• These involve lifting one hand off the ground, then alternating.

Single-leg Plank

• These require lifting one leg off the ground, then alternating.

Walking Plank

• These shift the right hand and foot evenly, then bring the left hand and foot to the full plank position.

Reverse Plank

• These require facing the opposite direction and pushing upwards towards the ceiling.

Anybody can work up to a plank at any age at any fitness level; it just takes time. Once achieved, it is a great way to keep the body's core strong, healthy and helps prevent back problems.

Body Composition

Band Lateral Raise

The lateral band raise is an excellent workout for the shoulders. It works out the lateral deltoid, anterior deltoid, and serratus anterior.

• Grasp one band in one hand.
• Step on the free end with the opposite foot.
• Right hand and left foot and vice versa.
• Slowly extend and raise the arm until they are parallel to the floor.
• Lower the arms in the same manner.
• If the shoulders are healthy and strong enough, try adding dumbbells or kettlebells to increase the resistance.

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

Calatayud, Joaquín et al. "Tolerability and Muscle Activity of Core Muscle Exercises in Chronic Low-back Pain." International journal of environmental research and public health vol. 16,19 3509. 20 Sep. 2019, doi:10.3390/ijerph16193509

World Health Organization. (2013) "Low back pain." https://www.who.int/medicines/areas/priority_medicines/Ch6_24LBP.pdf

Youdas, James W et al. "Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball." Physiotherapy Theory and practice vol. 34,3 (2018): 212-222. doi:10.1080/09593985.2017.1377792

Kettlebell training for the back muscles and back pain prevention can be part of a recommended treatment plan. When experiencing low back pain, many sports medicine experts recommend kettlebell exercise to strengthen the core and posterior chain. However, if not used correctly, kettlebell exercises can worsen back pain.

Kettlebell

They are made of cast iron or steel and are named for resembling a tea kettle with an oversized handle. They can be used in one and two-handed movements.

Exercises and Movements for Back Pain

For individuals that are not experiencing back pain, kettlebell training can be excellent for maintenance and injury prevention. They strengthen the core and back muscles.

• The kettlebell swing is an essential exercise and is one of the most important exercises when dealing with back pain issues.
• A kettlebell is placed on the floor about 12 inches in front while standing with the feet a little wider than hip-distance.
• The hips become the hinge.
• Extend the arms down to the bell and grip it.
• Begin swinging it up and down through the legs and then upward and outward to chest level.
• The shoulders are to stay relaxed.
• The hips are used to thrust and create momentum to swing the kettlebell.
• Keep the spine neutral throughout the exercise to prevent injury.
• The arms are to hold the bell only.
• Don't swing with the arms or shoulders, but push through with the hips.
• The exercise can be swung up over the head but is not recommended for those with back pain.

Benefits

• They are portable and don't require a lot of space.
• With kettlebells, an individual can train more easily than with barbells.
• Kettlebell workouts provide strength training and cardiovascular fitness.
• Once the proper technique is learned, individuals can set up a regular regimen at home.

Proper Form and Mistakes

Proper form is crucial. The primary movement most individuals have difficulty with is getting the proper hinging motion at the hip. Most individuals flex at the lower back and place increased pressure on the discs. Proper hip hinge motion means:

• Keeping the low back straight
• Flexing at the hip
• Pushing back out with the buttocks when performing the swing motion.
• When done correctly, an individual should be able to stop at any stage and hold that position.

Posture Form Tips

Form issues with kettlebells include:

Hip Hinge

• When picking up the kettlebell, remember to hip hinge instead of squatting to maintain the back in a neutral position.
• Drive the hips back in the same way when sitting down on a low chair.

Arching the back

• If the pelvis is tilted too far forward, the back arches a lot.
• This can narrow where the nerves leave the spine in the low back.
• Keep the abdominals tight to prevent the pelvis from tilting forward.

Using the incorrect weight can also cause problems; this could be going too heavy or too light.

• Too heavy increases the risk of straining the body and back.
• A kettlebell that is too light does not provide the correct resistance to strengthen the muscles.
• Another common mistake is overtraining. Specifically, individuals over 50 whose bodies don't recover as quickly.
• Individuals over 50 are recommended to spread out the workout days with more than one rest day.

Common Injuries

Proper training before working with kettlebells is highly recommended, especially for those already dealing with back pain. Individuals are encouraged to work with a physical therapist, sports chiropractor, or personal trainer who can teach proper techniques and specific exercises, observe the individual's process, and make corrections. Improper technique can lead to:

• Muscle strains.
• Muscle spasms.
• Compressed or pinched nerves.
• Added stress to pre-existing low back conditions.
• Impact injuries to the wrist and forearm.

Body Composition

Exercise Ball Pikes

Exercise ball pikes are an advanced total body workout. Muscle groups worked out include:

• Deep abdominals
• Hip abductors
• Quadriceps
• Deltoids
• Scapula stabilizers
• Pectoralis major/minor

To do the exercise:

• Start in a pushup position with the arms on the floor in front.
• Lift the legs, so the tops of the feet rest on the exercise/stability ball.
• Knees should be bent to start the movement.
• Extend the legs out as straight as possible.
• Hold the position for a few seconds.
• Return to the starting position.

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

Common Injuries Associated with Kettlebells: ACSM's Health & Fitness Journal (March/April 2017) "Managing Risks of Training with Kettlebells to Achieve Optimum Benefits." https://journals.lww.com/acsm healthfitness/Fulltext/2017/03000/MANAGING_RISKS_OF_TRAINING_WITH_KETTLEBELLS_TO.6.aspx

Going camping for an extended weekend can be exciting and fearful for individuals with back pain. Being in nature is exhilarating, setting up tents with the family, fishing, and hitting the backpacking trails. For those that struggle with back and/or neck pain or conditions that cause pain, the objective is to be prepared for the worst. The weather, steep hills, physical activities, sitting in chairs that are not spine supportive, and sleeping on hard ground can contribute to all kinds of back issues. There are adjustments and modifications, as well as, tools to help the experience remain pain-free and be highly enjoyable.

Camping Back Pain

Not everyone with back pain or conditions that cause pain will struggle with camping out. There are individuals that prefer an ultra-firm sleeping surface like the ground as it provides their spine with the necessary support. Research has found that medium to fully firm mattresses and surfaces are the least to cause back pain. Many individuals go mattress-free a few nights a week and report that it helps reduce their pain.

• Mattresses that are too soft sink in too much, provide no support to the spine that leads to spinal problems and more aches, and pains.
• Sciatica from pinched nerves can become irritated or flare up when sleeping on the ground.
• Individuals with arthritis in the spinal joints can present with stiffness and more pain.
• Carrying and moving heavy equipment
• Hiking
• Backpacking with heavy bags
• Setting up tents
• Repeatedly bending over 
• Using traditional camping chairs can position the spine at unnatural angles and can aggravate certain spinal conditions.

Modifications and Adjustments

As with most physical activities for individuals with back pain, it’s all about preparation and modification. Here are a few ways to adjust the camping trip to prevent and avoid back pain:

• Don't sit for too long.
• Move around throughout the day.
• Stretch out
• Don't take long hiking or biking trips.
• Use the pockets in cargo pants/shorts or a jacket for essential items.
• Rent a camper with a bed.
• Get a cabin if necessary.

Equipment

Individuals with spinal conditions and pain will benefit from using proper and advanced gear to provide back support.

• Use a back supportive camping chair, not the soft canvas type.
• Utilize as much mobile/rolling camping gear and ask for help when moving, lifting heavy equipment.
• Use hiking poles for support and avoid carrying backpacks or bags, as they add strain to the spine.
• There are quality air mattresses and sleeping pads designed for pain symptoms and conditions.

Do a little research and see what options are available. Overall, aim for equipment that is sturdy and supportive. Listen to your body, follow a doctor or chiropractor's advice, and enjoy nature.

Body Composition

Food Journaling

Individuals can keep track of their food choices by logging their food intake into a personal food journal. This is where food choices and calorie intake can be examined, analyzed, and learned from. A study showed that individuals who diligently track their food and calorie intake had a greater amount of weight loss. For those that want to lose body fat, the body needs to be in a caloric deficit. After a week of logging meals, snacks, and drinks, an individual is in a better position to correct and adjust a weight loss plan. For example, journaling helps with:

• Commitment to making smart food choices.
• Monitoring portion sizes.
• Log calories by using a phone app.
• Take a look at the MyPlate food diagram

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

Most comfortable sleeping: Sleep Health. (December 2015) “Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; a systematic review of controlled trials.” https://www.sciencedirect.com/science/article/abs/pii/S2352721815001400

At home or a gym, working out with cardio exercise equipment can be a highly beneficial treatment for back discomfort, soreness, and pain. However, when checking out all the cardio machines it is recommended to use those that will help with back pain and not worsen or cause further injury. The same goes for purchasing cardio equipment to use at home. 

Research has found that exercise training could be highly effective in the treatment of back pain. A study on pain found that the endorphins generated from aerobic exercise help to lessen low back pain. The North American Spine Society announced evidence-based recommendations for the treatment of back pain, and one of the top recommendations was aerobic exercise. Individuals can always go outside to:

• Walk
• Hike
• Run
• Bike ride

But mixing it up with cardio equipment can have its own benefits for different reasons. It could be too hot, raining, sometimes individuals prefer a set workout program to reach calorie or distance goals, and it could be easier on the spine. Working out at home or at a gym, cardiovascular machines can help bring relief for back pain.

Cardiovascular Exercise Back Pain Treatment

Cardiovascular exercise is highly recommended for everyone. For individuals dealing with back pain, exercise combined with conservative therapy is usually part of a treatment plan. This  includes:

• Physical therapy
• Chiropractic care
• Health coaching
• Diet
• Aerobic exercise regimen

With an exercise program, experts recommend starting with moderate-intensity aerobic exercise. Moderate intensity workouts are meant to get an individual's heart and blood pumping, sweating a little, and slightly deep breathing. These types of exercise include:

• Power walking outside
• Power walking on a treadmill
• Stationary biking

As long as the physical activity gets the heart rate up, these exercises have been shown to decrease back pain, relieve stress, and elevate mood. 20 minutes of moderate-intensity exercise three to five times a week for six weeks is what is recommended. This will help the back become healthier, feel better, and is recommended by the American Heart Association.

Exercise Not For All Spine Conditions

However, not all spinal conditions benefit from regular exercising. Getting an evaluation from a doctor, spine specialist, or chiropractor is recommended for injuries, severe and/or persistent back pain before starting a cardiovascular exercise program. This could be a spinal fracture, or spinal condition that requires bracing, or intense physical therapy/rehabilitation. Individuals that do not exercise regularly or have a medical or heart condition/s definitely need to get a doctor's clearance before beginning a cardiovascular workout regimen.

Top Cardiovascular Exercises and Equipment

Once a doctor clears the individual for aerobic exercise there is no cardio equipment that is off-limits. Elliptical machines and stationary bikes are the most well-tolerated by individuals with back problems/conditions. Because they are low impact. However, if it is tolerable using a jogging treadmill is beneficial as well. Listen to the body. If a workout on a treadmill causes back pain that is not just workout soreness,  stop with that machine and try different cardiovascular equipment that is more low impact. Do not ignore back pain. If pain is continuous and exercising is not helping, stop and see a doctor, or chiropractor to evaluate and analyze the situation. Then they can adjust the exercise part of the treatment plan according to the presenting symptoms. 

Body Composition

Concurrent Training

Concurrent training is the combination of aerobic and resistance exercises during the same workout session. Aerobic and resistance exercise impacts the body in different ways. The type of aerobic training determines how it interacts with resistance exercise. The order of the types of exercises like aerobic and resistance workouts can make a difference. Having an understanding of a few specifics about concurrent training will help to make decisions about an exercise program.

• Aerobic/interval and resistance training does not seem to interfere with the others’ adaptations
• However, gaining strength could be lowered by adding running to a resistance program
• Whereas bicycling does not have the same effect.

Cycling and the ergonomics that go with it are similar to traditional lower-body resistance exercises. The muscle contractions that come with running result in muscle damage, while the contractions in cycling also cause muscle damage, it is not to the same extent. Pairing the exercise programs correctly is key, such as a running program in combination with an upper-body lifting exercise can be beneficial. While running and doing leg presses every day could interfere with each other and could cause injuries. Or if doing both aerobic and resistance exercises in the same session, or on the same day, consider the order of the exercises, depending on what the goal is.

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 musculoskeletal system’s injuries or disorders. 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*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

British Journal of Sports Medicine. (November 2020) “Which specific modes of exercise training are most effective for treating low back pain? Network meta-analysis” https://bjsm.bmj.com/content/54/21/1279

Pain. (December 2020) “Are endogenous opioid mechanisms involved in the effects of aerobic exercise training on chronic low back pain? A randomized controlled trial” https://journals.lww.com/pain/Citation/2020/12000/Are_endogenous_opioid_mechanisms_involved_in_the.23.aspx

North American Spine Society. (2020) “Evidence-Based Clinical Guidelines for Multidisciplinary Spine Care” https://www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LowBackPain.pdf

Individuals with neck and back pain should consider adding a few pain-relieving therapeutic tools to the holiday wish list. Spine specialists/experts have some tools for their patients and others who are dealing with back and neck pain. Looking at various points, these therapeutic tools offer the gift of helping to reduce neck and back pain, when unable to see a chiropractor or physical therapist.

Foam Rollers

Foam rolling is effective for different types of aches and pains, especially backaches. Foam rolling benefits include:

• Releasing muscle knots and tension
• Reduces inflammation
• Decreases pain
• Improves range of motion
• Returns flexibility

Wedge Pillow

A wedge pillow for the back is a necessity. A wedge pillow removes the stress from the spine and neck when lying down. Flipped around will take the tension off the legs also bringing back pain relief.

Deep Percussive Massager

Percussive massagers can provide a deep massage to various areas of the body especially the lower back. There are a variety of brands available with different levels of technology. However, careful use of these instruments must be exercised. This is because the massage can be intense and can exacerbate or cause further injury, and individuals can develop a tolerance making the massage no longer effective.

Seat Cushion

If sitting at a desk throughout the day or working from home a proper seat cushion is mandatory. Many individuals who sit the majority of their day utilize a combination cushion that includes the seat cushion with lower back support. Individual cushions are great because they can be moved easily and adjusted to fit where needed. Therapeutic seat cushions come with various features available, here are a few to keep in mind. Memory foam and air cells offer the most pressure relief. If there is tailbone pain, focus on a seat cushion with the tailbone cut out for extra relief. An office chair with these features should also be considered.

Inversion Table

Inversion tables are available at reasonable prices, starting around $100. Used correctly this therapeutic tool can successfully help relieve back pain. Inversion tables and cervical traction provide decompression and postural alignment for the spine helping with pain relief. These devices offer gentle decompression through the angle used. Wider angles or full inversion provides more decompression on the back. Individual spinal needs should be discussed with a chiropractor, physical therapist, or physician before using this therapeutic tool.

Pain Patches and Topical Agents

Pain-relieving patches like Lidocaine, IcyHot, and Salonpas patches are widely recommended for tight and sore areas of the body.

Sitting Standing Desk

A sitting and standing desk can be highly beneficial to back pain. In addition to burning off bonus calories throughout the day, Changing positions and postures throughout the day are recommended. This is to keep the muscles, ligaments, tendons moving, and not in a static position for too long. Changing every 20 to 30 minutes is the recommended time. Sitting and standing desks can provide positional changes that will help with posture, core stability, and circulation. This will help reduce and alleviate pain in the low back, neck, and shoulders. However, the desk needs to be stable and adjusted to the proper height.

Lower Back Sitting Support

These therapeutic tools help reinforce the low back region when seated. Most of us start to slouch forward with the head and shoulders hunched forward after some time at the computer. This strains the whole body, specifically the low back. Lower back supports can help maintain proper alignment of the spine when seated.

Knee, Thigh, Pelvis Pillow

These pillows have different names but are used in the same way. This is a pillow that can be placed between the legs while sleeping takes the pressure off the pelvis and spine. These types of pillows are great for individuals that sleep on their side. This is because the top leg often shifts down, leading to increased stress on the hips and low back. These pillows help keep the legs aligned during sleep relieving pressure on the low back.

How To Self-Care for Back Pain Books

There are a variety of books that offer tips, and therapies for self-care. These products are not a cure-all. They are intended to help in combination with proper treatment, especially for certain spinal conditions. If pain is limiting daily function, consult a chiropractor, physical therapist, or physician about using the above therapeutic tools.

Doctor of Chiropractic Near Me

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

Furlan, Andrea D et al. “Massage for low-back pain.” The Cochrane database of systematic reviews,9 CD001929. 1 Sep. 2015, doi:10.1002/14651858.CD001929.pub3

Q: Dr. Jimenez, I read one of your articles about physical therapy and spinal stenosis exercises that focus on stretches for relieving pain. I was wondering if it was also possible to do aerobic exercise with a spinal condition and can you recommend a safe cardiovascular program?

I'm a 65-year-old with spinal stenosis, and I want to stay in shape. I try to ride a stationary bike for 20 minutes at least 2 times a week, but with my low back pain, I don't always finish the workout. 

How else can I stay in shape

A: I do recommend aerobic exercise for everyone, but especially for people with spinal conditions.

Aerobic exercise increases the blood flow to the body's tissues, and people with high levels of cardiovascular fitness generally do better dealing with spinal problems.

However, before anyone with a spine condition or any medical condition for that matter, starts a wellness and fitness program, they should check with their primary caregiver, to clear the individual as fit to exercise.

Example: Someone with cardiovascular (heart problems) can have restrictions when it comes to certain types of exercise.

A physical exam will make sure your body is ready for exercise. 

Low-impact aerobic exercise is recommended 

• Walking
• Swimming

These are excellent examples of low-impact aerobic exercise. They increase heart rate and are easy on the body.

• Riding a stationary bike is another recommended form of low-impact aerobic exercise.

It can be tiring, but if recommended by a caregiver/therapist, then realize they did so for a reason/s to get you healthy.

By biking, you are building up endurance, and that is exactly what you want, as it speeds up recovery.

• Walking is a great exercise for spinal conditions. It is low-impact, and you can control the pace to fit your needs.  
• Daily walks after lunch or after getting home are a great way to exercise.

If exercise does begin to increase back pain or another type of pain, tell your caregiver or physical therapist right away.

The phrase, no pain, no gain does not apply when there are spinal conditions. So do not try to push through the pain or think that the hurt is good.

Also, do not try to do take on too much right away. Even if you feel good, follow the fitness plan.

But if you want to mix it up, discuss with your chiropractor/physical therapist if adding walking and swimming to the plan will be beneficial, as well.

It can be tempting to not exercise with a spinal condition. But remember that if there is no movement at all, you could make the pain worse. Knowing what your body can handle and sticking to a workable schedule, these healthy steps will relieve you and help with your low back pain.

El Paso, TX Chiropractic Care and Sports Rehabilitation

Daniel Alvarado, the owner of Push-as-RX Fitness, discusses how he carries out his PUSHasRx Functional Fitness Workouts personal injury rehabilitation and athletic training program as a part of Dr. Alex Jimenez's chiropractic rehabilitation plan.

Physical therapy (PT), also referred to as physiotherapy, is one of the allied health professions which, by utilizing mechanical force and motions (bio-mechanics or kinesiology), manual therapy, exercise therapy, and electrotherapy, remediates impairments and promotes mobility and purpose.

Physical therapy is used to enhance a patient's quality of life through:

• Examination
• Diagnosis
• Prognosis
• Physical intervention

Andres "Andy" Martinez first came to see Dr. Alex Jimenez in Push Fitness after experiencing low back pain and knee problems. Following a period of physical therapy and rehabilitation, Andy became involved in crossfit, where he learned everything he needed to know about health and wellness from the trainers at Push. Andres Martinez expresses how grateful he is to receive the amount of care he does from the staff and he describes how much his perspective of fitness has changed from the first time he walked in to Push Fitness. Andy has found a family at Push who led him to a healthy, clean life and both the trainers and staff mean everything to Andres Martinez.

Chiropractor Low Back Pain Therapy 

CrossFit is a strength and conditioning system consisting chiefly of a mixture of aerobic exercise, calisthenics (body weight exercises), and Olympic weightlifting. CrossFit, Inc. clarifies its strength and conditioning system as "continuously diverse functional movements executed at high intensity across wide time and modal domain names," with the stated goal of enhancing fitness, which it defines as "work capacity across wide time and modal domains." CrossFit gyms use gear from multiple disciplines, such as barbells, dumbbells, hands rings, pull-up bars, jump ropes, kettlebells, medicine balls, plyo boxes, resistance bands, rowing machines, and various mats. CrossFit is focused on"constantly diverse, high-intensity, operational motion," drawing on categories and exercises.

We are blessed to present to you El Paso’s Premier Wellness & Injury Care Clinic.

Our services are specialized and focused on injuries and the complete recovery process. Our areas of practice include: Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sport Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Stress Management, and Complex Injuries.

As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.

If you have enjoyed this video and/or we have helped you in any way please feel free to subscribe and share us.

Thank You & God Bless.

Dr. Alex Jimenez DC, C.C.S.T

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Injury Medical Clinic: Back Pain Treatment

Walk into any gym or health club and you’ll find people exercising their core. Core training has taken the world by storm, and for good reason, as every DC knows. Strengthening the core creates stability and better movement and helps prevent lower back pain. To help patients get the most from their efforts, it’s important they understand what they’re doing. You can explain the difference between the local and global muscles, as I’ve outlined below, and help your patients perform core work safely and effectively.

What Is the Core?

I like to tell patients that their core is a shorthand way of referring to all the muscles of their lower back/pelvis/hip area. It’s where your center of gravity is located and where movement begins. A strong core stabilizes the spine and pelvis and supports you as you move. The core has 29 pairs of muscles that fall into two categories:

– Local Muscles. Patients can think of local muscles as the deeper muscles, the ones close to the spine and responsible for stabilization. They don’t have much ability to move the joints. The local muscles are further broken down into primary and secondary categories. The primary local muscles are the transverse abdominus and multifidi (the two most critical muscles for providing stability). The secondary local muscles are the internal obliques, quadratus lumborum, diaphragm and pelvic floor muscles.

– Global Muscles. The global muscles are the outermost layer of muscle—they’re the ones you can feel through your skin. They’re responsible for moving joints. The global muscles in the core are the rectus abdominus, external obliques, erector spinae, psoas major and iliocostalis.

The core should operate as an integrated functional unit, with the local and global muscles working together to allow easy, smooth, pain-free movement. When the muscles work together optimally, each component distributes, absorbs and transfers forces. The kinetic chain of motion functions efficiently when you do something dynamic, like exercise or run.

Core Injury

An injury to one of the core muscles usually means an episode of lower back pain for your patient. When that happens, the deep stabilizers change how they work as a way to compensate for the injury and protect the area. The stabilizers now have delayed action; they’re turned on only after you move, instead of as you move. Because now they’re not functioning as they should, the brain recruits the global muscles to compensate. That causes a core imbalance. The result: pain in the lower back, pelvis and glutes (the big muscles you sit on).

Exercises designed to help get patients’ core muscles back in balance are the best way to prevent re-injury and avoid lower back pain. Traditional abdominal exercises are often recommended to strengthen the global muscles. These exercises can actually increase pressure on the lower spine. Similarly, traditional lower back hyperextension exercises meant to stretch out the lower spine also may actually increase pressure on it. A better approach to preventing lower back pain is restoring stability with the core exercises below.

Abdominal Brace

The abdominal brace activates all the contracting muscles in the abdominal wall, without involving the nearby obliques and rectus muscles. This exercise strengthens the connection between the global muscles and the deep local muscles. This helps restore the balance between them and improves spinal stiffness.

To get an idea of how the muscles in your core work, place your thumbs in the small of your back on either side of your spine. Next, do a hip hinge: bend forward from the hips about 15 degrees. You should feel the muscles in your lower back move as you bend and stand back up again.

To do the brace, stand upright and suck in your stomach, as if you were about to get punched. Hold hat for 10 seconds, then relax. Repeat 20 times; do three sets.

You’ll know you’re doing the brace correctly if you poke your extended fingertips right into your side below your ribs and then brace. You should feel the muscles move under your fingertips.

Curl-Ups

Curl-ups train the rectus abdominus, the long abdominal muscle that runs vertically from your breastbone all the way down on both sides of your bellybutton.

Start by lying on your back with your hands palm-up beneath your lower back. Bend one leg and put the foot flat on the floor; extend the other leg. Hold your head and neck stiffly locked onto your ribcage—imagine them as one unit. Lift your head and shoulders slightly off the floor by three or four inches and hold that position for 20 seconds. Your elbows should touch the floor while you do this. Relax and gently lie back again. Repeat 10 times. Switch legs and repeat 10 times gain. Do three sets.

Tip: If your patient has neck discomfort doing this, have them push their tongue against the roof of the mouth to help stabilize the neck muscles.

Side Bridge

The side bridge, also called the side plank, trains the quadratus lumborum, lateral obliques, and transverse abdominus muscles, all local muscles that help stabilize the spine.

Start by lying on your side. Place your top leg in front of your bottom leg (the heel of your top foot should touch the toe of the bottom foot). Raise your body using the down-side shoulder and elbow. Cap the opposite shoulder with your free hand. Hold for as long as you can, aiming for 30 seconds. Switch sides and repeat.

Bird Dog

This exercise is great for training the back extensors, including the longissimus, iliocostalis and multifidii.

Start on your hands and knees (quadruped position). Raise and extend the opposite arm and leg simultaneously, like a dog pointing to where the bird is.  Hold or eight seconds, then return to the quadruped position. Repeat eight times, then switch arms and legs and repeat for eight reps. Do three sets.

Conclusion

All the muscles of the core must work together to produce efficient and effective movement. The core is the center of the body’s motion—training it is a critical part of any exercise routine. Teaching your patients proper technique for core training will result in big benefits for them now and in the future.



Share this Core Strengthening guide with patients, courtesy of WebExercises