Get Rid of Pelvic Pain with Acupuncture

For individuals experiencing pelvic pain, can incorporating acupuncture help alleviate and reduce low back pain?

Table of Contents

Introduction

In the musculoskeletal system, the upper and lower body portions have jobs to allow the host to be in motion. The lower body portions provide stability and maintain proper posture, which can help the surrounding muscles be strong and protect the vital organs. The skeletal joints in the body help ensure that the person’s body weight is evenly distributed. For the musculoskeletal system, the pelvic region in the lower body portion helps with stabilization and provides normal urinary function to the body. However, when normal and traumatic factors begin to affect the lower portions of the body, it can lead to pain-like issues that can cause some visceral referred pain to the lower back, and it can make many individuals think they are experiencing lower back pain, which is one of the symptoms associated with pelvic pain. When many individuals are experiencing pelvic pain associated with lower back pain, many will opt to seek treatment to reduce the pain-like symptoms and restore their body function. Today’s article looks at how pelvic pain is associated with low back pain and how treatments like acupuncture can help reduce pelvic pain associated with low back pain and provide relief. We speak with certified medical providers who incorporate our patients’ information to provide various treatments to ease low back pain correlated with pelvic pain. We also inform patients how non-surgical therapies like acupuncture can help reduce the effects of pelvic pain. We encourage our patients to ask intricated questions to our associated medical providers about the pain-like symptoms they are experiencing correlating with pelvic pain that is also causing issues in their lower backs. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.

How Pelvic Pain Is Associated With Low Back Pain?

Have you experienced excruciating pain from excessive sitting that is causing pain in your lower back or pelvic region? Do you feel stiffness in your lower back and pelvic region due to poor posture? Or are you experiencing intense cramping around your pelvic area? When many individuals are dealing with these pain-like issues, it is correlated with pelvic pain. Now, pelvic pain is a common, disabling, persistent pain that is associated with comorbidities that are multifactorial and are often centralized pain. (Dydyk & Gupta, 2023) At the same time, pelvic pain is a challenge to diagnose due to being multifactorial and sharing the numerous nerve roots that are spread out and intertwined with the lumbar region. To this point, this causes referred pain to the lower back and causes many individuals to think they are experiencing lower back pain when, in actuality, they are dealing with pelvic pain. This is due to the pelvic floor muscles becoming weak, which can cause many individuals to develop poor posture, leading to low back pain over time.

Additionally, when the pelvic region is misaligned due to repetitive motions that cause lower back pain, it can cause the surrounding muscles to be overstretched and loose around the sacroiliac joints. (Mutaguchi et al., 2022) When this happens, the surrounding muscles surrounding the hips and lower back may weaken, leading to anterior pelvic tilt and causing alterations to the lumbopelvic area.

Since the lumbopelvic area is in the lower body portions, it can cause alterations to the body’s skeletal structure, leading to lower back pain. When an increasing number of individuals deal with spinal deformity, they will maintain a standing position while preventing their central gravity from moving forward by using their pelvic muscles to compensate for their weight. (Murata et al., 2023) When this happens, it causes the surrounding core muscles and back muscles to overstretch, which then causes the accessory muscles to produce more energy and do the primary muscles’ jobs. This causes urinary and muscle issues that cause tomato-visceral referred pain in the musculoskeletal system. However, there are numerous ways to reduce pelvic pain associated with low back pain while restoring pelvic function and restoring muscle strength to the surrounding core muscles in the pelvic region.

Is Motion Key To Healing- Video

Is Motion Key to Healing? | El Paso, Tx (2023)

Have you been experiencing any muscle stiffness around your hips, lower back, or pelvic region? Do you feel you have a limited range of motion in the morning, only for it to feel better throughout the day? Or are you experiencing bladder issues that are correlated with low back pain? Many of these pain-like scenarios are associated with pelvic pain and can cause common back pain issues that cause many individuals to be hunched over and be in constant pain. Since pelvic pain is a multifactorial musculoskeletal disorder, it can be associated with comorbidities that can cause issues to the lumbar region of the spine and affect the body’s mobility. However, numerous treatments can reduce the effects of pelvic pain and restore low back mobility to the body. When it comes to looking for treatments, many individuals will look for therapies that are cost-effective and can help reduce the referred pain that is associated with low back and pelvic pain. The video above shows how non-surgical treatments can help restore mobility to the lower extremities.

Acupuncture For Pelvic & Low Back Pain

When it comes to non-surgical treatments, many individuals will seek cost-effective treatments. Treatments like chiropractic care, spinal decompression, and massage therapy can help reduce low back pain, but for pelvic pain, many individuals will seek out acupuncture. Acupuncture is a medical practice performed by a highly trained professional that uses solid but thin needles in specific body areas. So, for individuals dealing with pelvic pain, acupuncture can help restore the balance of energy that is associated with the internal organs that are causing the pain. (Yang et al., 2022) Acupuncture can help restore power to the pelvic region by redirecting the energy to the body and helping reduce impairment and functional disorders. (Pan et al., 2023) Acupuncture can minimize low back pain by selecting certain trigger points that can influence the areas between the hips and back to unblock circulation back to the muscle. (Sudhakaran, 2021) When many people start incorporating acupuncture as part of their personalized treatment plan, they can utilize it with other therapies to feel better and improve their health.

References

Dydyk, A. M., & Gupta, N. (2023). Chronic Pelvic Pain. In StatPearls. www.ncbi.nlm.nih.gov/pubmed/32119472

Murata, S., Hashizume, H., Tsutsui, S., Oka, H., Teraguchi, M., Ishomoto, Y., Nagata, K., Takami, M., Iwasaki, H., Minamide, A., Nakagawa, Y., Tanaka, S., Yoshimura, N., Yoshida, M., & Yamada, H. (2023). Pelvic compensation accompanying spinal malalignment and back pain-related factors in a general population: the Wakayama spine study. Sci Rep, 13(1), 11862. doi.org/10.1038/s41598-023-39044-2

Mutaguchi, M., Murayama, R., Takeishi, Y., Kawajiri, M., Yoshida, A., Nakamura, Y., Yoshizawa, T., & Yoshida, M. (2022). Relationship between low back pain and stress urinary incontinence at 3 months postpartum. Drug Discov Ther, 16(1), 23-29. doi.org/10.5582/ddt.2022.01015

Pan, J., Jin, S., Xie, Q., Wang, Y., Wu, Z., Sun, J., Guo, T. P., & Zhang, D. (2023). Acupuncture for Chronic Prostatitis or Chronic Pelvic Pain Syndrome: An Updated Systematic Review and Meta-Analysis. Pain Res Manag, 2023, 7754876. doi.org/10.1155/2023/7754876

Sudhakaran, P. (2021). Acupuncture for Low-Back Pain. Med Acupunct, 33(3), 219-225. doi.org/10.1089/acu.2020.1499

Yang, J., Wang, Y., Xu, J., Ou, Z., Yue, T., Mao, Z., Lin, Y., Wang, T., Shen, Z., & Dong, W. (2022). Acupuncture for low back and/or pelvic pain during pregnancy: a systematic review and meta-analysis of randomised controlled trials. BMJ Open, 12(12), e056878. doi.org/10.1136/bmjopen-2021-056878

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Acupuncture for Pain Management: What You Need to Know

Dr. Alex Jimenez

Acupuncture medical treatment with Neuropathologist — Neuropathologist puts needles into the woman's back removing inflammation of the muscles during the acupuncture treatment in the office

“For individuals dealing with injuries and pain conditions, can incorporating acupuncture into a treatment plan help alleviate and manage pain?”

Table of Contents

Acupuncture Pain Management

Pain management techniques include physical therapy, medications, cold therapies, chiropractic, and massages. One method that is growing is acupuncture. (World Health Organization. 2021) According to a report by the World Health Organization, acupuncture is the most commonly used form of traditional medicine practiced globally. (World Health Organization. 2021) More than 10 million acupuncture treatments are administered annually in the U.S. (Jason Jishun Hao, Michele Mittelman. 2014)

What Is It?

Acupuncture is a medical practice that involves placing solid but super thin needles at specific points in the body to treat certain health issues. They can be used on their own or stimulated with electric currents, called electroacupuncture. Acupuncture originated in China about 3,000 years ago and is known as traditional Chinese medicine or TCM. In more recent years, the practice has gained acceptance and demand worldwide. (Jason Jishun Hao, Michele Mittelman. 2014)

How Does It Work?

Acupuncture pain management works by balancing the flow of qi/chi/energy, which moves through meridians, or channels in the body. By inserting needles into specific points along these channels, balance is reestablished for overall health and well-being. When the energy is imbalanced due to internal and external stressors that can include injuries, underlying conditions, unhealthy diet, and stress, individuals can present with symptoms and illness. Using diagnostic techniques and comprehensive interviews, practitioners can determine which organ systems and meridian channels need addressing to restore function. There are more than 2,000 acupoints in the body. (Johns Hopkins Medicine. 2024) Each point has its own purpose and function: some increase energy, others decrease it, helping balance the body to support healing and recovery. Acupuncture pain management goes beyond energy healing and can help alleviate pain by stimulating nerves, muscles, and fascia/connective tissue, regulating immune response, nervous system response, lymphatic flow, and increasing muscle relaxation.

Types

Different types of acupuncture have been modified in training and styles, but all involve needling into certain points and include:

Orthopedic/Dry Needling

This technique combines Traditional Chinese Medicine and structure manipulation to treat pain, tissue injuries, imbalances in the body, and other general systemic disorders.

Five Element Style

This is a spiritual and emotional technique that uses the five elements of nature, including wood, fire, earth, metal, and water, to transfer energy, creating balance in the body.

Japanese Style

uses similar techniques to TCM but uses a more subtle approach, such as using fewer needles or inserting them at lower depths in the body.

Korean

This technique uses both techniques from Chinese and Japanese acupuncture.
Practitioners may use more needles and different kinds of needles, like a copper variety, instead of the standard stainless steel type.
This type of acupuncture uses only acupoints on the hand to treat different areas of the body.

Auricular

This is similar to Korean acupuncture but relies on certain points in the ear to treat other areas of the body.
The goal is to overcome imbalances and disharmonies.

Distal

This technique treats pain indirectly.
Practitioners place needles in spots other than the area of discomfort.
For example, practitioners may place needles around the elbows for knee pain or the lower legs for shoulder pain.

Acupressure

This form of therapy stimulates different acupoints without using needles.
Practitioners use precise finger placements, hands, or other tools and essential oils to apply pressure over specific points to enhance energy flow.

Providers can combine and use various forms based on an individual’s needs.

Conditions

One analysis of more than 2,000 scientific reviews of acupuncture therapies found it to be effective for post-stroke aphasia, neck, shoulder, lower back pain, muscle pain, fibromyalgia pain, lactation issues after delivery, vascular dementia symptoms, and allergy symptoms. (Liming Lu et al., 2022) A study on mice by neuroscientists found that electroacupuncture can decrease inflammation. (Shenbin Liu et al., 2020) The National Center for Complementary and Integrative Health found that acupuncture can be helpful for: (National Center for Complementary and Integrative Health. 2022)

Carpal tunnel syndrome
Back and neck pain
Sciatica
Myofascial pain syndrome
Chronic pelvic pain syndrome
Fibromyalgia
Osteoarthritis
Improves sleep
Stress
Headaches
Migraines
Menopausal hot flashes
Post-surgery pain
Cancer pain
Nausea and vomiting in cancer patients undergoing treatment
Chronic prostatitis
Digestion
Irritable bowel syndrome
Seasonal allergies
Urinary incontinence
Infertility
Asthma
Quitting smoking
Depression

Safety

When the treatment is performed by a highly trained, licensed, and certified acupuncturist, it is very safe. The most common serious adverse events were pneumothorax/collapsed lung, cardiovascular problems, and fainting, which in some cases caused trauma, like fractures. (Petra Bäumler et al., 2021) There are some short-term risks associated with acupuncture, including:

Pain
Bleeding
Bruising
Drowsiness
Dizziness for individuals that have not eaten or fear of needles.

Serious side effects associated with acupuncture, like a punctured lung or infection, are very rare. For individuals that have a metal allergy, infection, or open wound in the area where the needles will be inserted, it is recommended to avoid acupuncture. Individuals who have a bleeding disorder, are taking any medicines like an anticoagulant, or are pregnant, should talk to the acupuncturist before beginning a treatment plan.

What to Expect

Everyone’s visit will be tailored to their specific needs, and the first visit will likely last an hour or two. The initial evaluation will include a full medical/health history. The individual will spend a few minutes discussing concerns and health goals with the acupuncturist. Individuals will be asked to lie on the treatment table so the practitioner can access their limbs, back, and abdomen. After inserting needles, they will stay in place for about 20 to 30 minutes. At this time, individuals can relax, meditate, sleep, listen to music, etc. The practitioner may monitor if and how the pulse has changed and add or remove needles. After the needles are removed, the practitioner will determine the course of treatment. Depending on how chronic or severe the condition is, they may recommend several acupuncture pain management treatments over the course of several weeks.

Chiropractic Care For Healing After Trauma

References

World Health Organization. (2021). WHO benchmarks for the practice of acupuncture.

Hao, J. J., & Mittelman, M. (2014). Acupuncture: past, present, and future. Global advances in health and medicine, 3(4), 6–8. doi.org/10.7453/gahmj.2014.042

Johns Hopkins Medicine. (2024). Acupuncture.

Lu, L., Zhang, Y., Tang, X., Ge, S., Wen, H., Zeng, J., Wang, L., Zeng, Z., Rada, G., Ávila, C., Vergara, C., Tang, Y., Zhang, P., Chen, R., Dong, Y., Wei, X., Luo, W., Wang, L., Guyatt, G., Tang, C., … Xu, N. (2022). Evidence on acupuncture therapies is underused in clinical practice and health policy. BMJ (Clinical research ed.), 376, e067475. doi.org/10.1136/bmj-2021-067475

Liu, S., Wang, Z. F., Su, Y. S., Ray, R. S., Jing, X. H., Wang, Y. Q., & Ma, Q. (2020). Somatotopic Organization and Intensity Dependence in Driving Distinct NPY-Expressing Sympathetic Pathways by Electroacupuncture. Neuron, 108(3), 436–450.e7. doi.org/10.1016/j.neuron.2020.07.015

National Center for Complementary and Integrative Health. (2022). Acupuncture: what you need to know.

Bäumler, P., Zhang, W., Stübinger, T., & Irnich, D. (2021). Acupuncture-related adverse events: systematic review and meta-analyses of prospective clinical studies. BMJ open, 11(9), e045961. doi.org/10.1136/bmjopen-2020-045961

A Guide to Treating Low Back Pain with Effective Solutions

Dr. Alex Jimenez

Can working individuals with low back pain incorporate nonsurgical treatments to reduce limited mobility and provide relief?

Table of Contents

Introduction

Many working individuals will slowly develop low back pain due to excessive standing or sitting, physical demands that cause them to lift heavy objects, or improper footwear that causes them to be imbalanced. Since the spine is part of the musculoskeletal system, the spinal discs in the lumbar region are the most susceptible to being compressed. They can be one of the issues why many individuals tend to develop lower back pain. Low back pain is common for working individuals and is a multifactorial musculoskeletal disorder that causes many working people to miss out on work. However, many people with low back pain often seek treatment to reduce the pain and help them get back to work. Today’s article looks at the causes of low back pain and how nonsurgical treatments can help reduce low back pain and restore mobility to the body. We speak with certified medical providers who incorporate our patients’ information to provide various treatments to ease low back pain. We also inform patients how nonsurgical treatments can help restore mobility to the body while giving numerous techniques to reduce the chances of low back pain returning. We encourage our patients to ask intricated questions to our associated medical providers about the pain-like symptoms they are experiencing correlating with their backs. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.

The Causes For Low Back Pain

Do you feel stiffness in your lower back after a hard workday? Do you experience muscle aches or pain in your lower back after picking up a heavy object? Or do you experience limited mobility and stiffness over time after excessive standing or sitting at your job? Many individuals in these pain-like scenarios have experienced low back pain at some point in their lives, and it has impacted them to miss out on work. Since many people worldwide have experienced low back pain at some point in their lives, it has become a common problem that has become the leading cause of disability and is often associated with high cost. (Chou, 2021) Low back pain is a multifactorial condition that is specific or non-specific depending on the severity of the person’s experience. Non-specific low back pain often refers to when there isn’t a particular disease or structural reason for the pain to occur. This causes many people to go into early retirement due to losing their ability to work and become a socio-economic burden when seeking treatment. (Chenot et al., 2017) Specific low back pain is due to repetitive trauma and overusing the surrounding muscles that can cause the spine and spinal disc to be constantly compressed. This causes musculoskeletal pain symptoms and affects the rest of the lower extremities. (Will et al., 2018)

Some of the causes that low back pain is associated with can range from normal environmental factors to traumatic injuries that many working individuals have endured. Since low back pain is one of the leading causes of lost workdays around the world, some of the common causes that are contributed to low back pain include:

Mechanical strain
Obesity
Poor body mechanics
Trauma
Repetitive motions (twisting, bending, or lifting)
Herniated disc
Spinal stenosis

These pain-like causes can affect the upper and lower extremities and, when not being treated, lead to pain-like symptoms from radiating pain to limited mobility. However, when many people decide that enough is enough and want to get the treatment they need, they will seek out something that is not only affordable but can reduce the pain while restoring mobility.

The Power Of Chiropractic Care-Video

The Power of Chiropractic Care in Injury Rehabilitation | El Paso, Tx (2024)

Nonsurgical Treatments For Low Back Pain

When it comes to seeking treatment for low back pain, many individuals are looking for something that is not only cost-effective but can help reduce the pain-like symptoms associated with the lower back. Nonsurgical treatments can help reduce low back pain and are cost-effective for many individuals including working individuals. Treatments like acupuncture, chiropractic care, and spinal decompression have various techniques and methods to provide pain relief to many individuals dealing with low back pain. Knowing the prevalence of the multiple pathologies of low back pain, a detailed history, and physical examination maneuvers allow doctors to accurately and quickly classify the most common causes of low back pain. (Kinkade, 2007) This will give them a better understanding of what kind of low back pain treatment they need to restore mobility to their bodies.

Chiropractic Care

Chiropractic care is a nonsurgical treatment that incorporates manual and mechanical manipulation to realign the body out of subluxation from low back pain. Chiropractic care can be incorporated into a person’s health and wellness treatment plan as it can help improve pain and disability associated with low back pain. (Bussieres et al., 2018) Chiropractors combine various techniques to stretch and strengthen weak muscles around the lower back and reduce low back pain intensity and disability. (Vining et al., 2020) Chiropractic care can also work with other forms of therapies to reduce the chances of low back pain from returning.

Spinal Decompression

Spinal decompression is another form of nonsurgical treatment that can help the lumbar spine through gentle traction and help decompress affected spinal discs from causing mechanical back pain. Spinal decompression can also alleviate the referred pain-like symptoms from the nerve roots involved in the lumbar region while rehydrating herniated discs. Spinal decompression can also help many individuals have their lumbar range of motion back and improve their pain and endurance while restoring their quality of life. (Amjad et al., 2022) Just like chiropractic care, spinal decompression can be combined with other therapies to strengthen the surrounding muscles and ligaments.

Acupuncture

With low back pain being a common problem for many individuals, sometimes it could be due to aggravated nerve roots along the surrounding muscles that are causing referred trigger pain correlating with low back pain. When that happens, many individuals will seek out acupuncture to reduce the pain and improve their quality of life. (Baroncini et al., 2022) Acupuncture can reduce the inflammatory effects caused by inflammation associated with low back pain and can increase mobility in the sacroiliac joint to improve mobility. (Sudhakaran, 2021) Depending on the source of pain in the back, acupuncture can help reduce the pain and provide relief. Many individuals seeking treatment for their lower back can incorporate these treatments to improve their health and restore their quality of life.

References

Amjad, F., Mohseni-Bandpei, M. A., Gilani, S. A., Ahmad, A., & Hanif, A. (2022). Effects of non-surgical decompression therapy in addition to routine physical therapy on pain, range of motion, endurance, functional disability and quality of life versus routine physical therapy alone in patients with lumbar radiculopathy; a randomized controlled trial. BMC Musculoskelet Disord, 23(1), 255. doi.org/10.1186/s12891-022-05196-x

Baroncini, A., Maffulli, N., Eschweiler, J., Molsberger, F., Klimuch, A., & Migliorini, F. (2022). Acupuncture in chronic aspecific low back pain: a Bayesian network meta-analysis. J Orthop Surg Res, 17(1), 319. doi.org/10.1186/s13018-022-03212-3

Bussieres, A. E., Stewart, G., Al-Zoubi, F., Decina, P., Descarreaux, M., Haskett, D., Hincapie, C., Page, I., Passmore, S., Srbely, J., Stupar, M., Weisberg, J., & Ornelas, J. (2018). Spinal Manipulative Therapy and Other Conservative Treatments for Low Back Pain: A Guideline From the Canadian Chiropractic Guideline Initiative. J Manipulative Physiol Ther, 41(4), 265-293. doi.org/10.1016/j.jmpt.2017.12.004

Chenot, J. F., Greitemann, B., Kladny, B., Petzke, F., Pfingsten, M., & Schorr, S. G. (2017). Non-Specific Low Back Pain. Dtsch Arztebl Int, 114(51-52), 883-890. doi.org/10.3238/arztebl.2017.0883

Chou, R. (2021). Low Back Pain. Ann Intern Med, 174(8), ITC113-ITC128. doi.org/10.7326/AITC202108170

Kinkade, S. (2007). Evaluation and treatment of acute low back pain. American Family Physician, 75(8), 1181-1188. www.ncbi.nlm.nih.gov/pubmed/17477101

www.aafp.org/pubs/afp/issues/2007/0415/p1181.pdf

Sudhakaran, P. (2021). Acupuncture for Low-Back Pain. Med Acupunct, 33(3), 219-225. doi.org/10.1089/acu.2020.1499

Vining, R., Long, C. R., Minkalis, A., Gudavalli, M. R., Xia, T., Walter, J., Coulter, I., & Goertz, C. M. (2020). Effects of Chiropractic Care on Strength, Balance, and Endurance in Active-Duty U.S. Military Personnel with Low Back Pain: A Randomized Controlled Trial. J Altern Complement Med, 26(7), 592-601. doi.org/10.1089/acm.2020.0107

Will, J. S., Bury, D. C., & Miller, J. A. (2018). Mechanical Low Back Pain. American Family Physician, 98(7), 421-428. www.ncbi.nlm.nih.gov/pubmed/30252425

www.aafp.org/pubs/afp/issues/2018/1001/p421.pdf

Disclaimer

Exploring Physical Therapy as a Treatment for Spinal Stenosis

Dr. Alex Jimenez

“Can spinal stenosis physical therapy improve quality of life and decrease pain symptoms for individuals dealing with the degenerative condition?”

Table of Contents

Spinal Stenosis Physical Therapy

Spinal stenosis causes narrowing of the openings of the vertebrae. The affected openings are either:

The central spinal canal – where the spinal cord sits.
Foramen – the small openings on the sides of each vertebra where nerve roots branch off from the spinal cord.
Spinal stenosis is most common in the lumbar spine/lower back.
It can also occur in the cervical spine/neck. (Jon Lurie, Christy Tomkins-Lane 2016)

The discs between the spine’s vertebrae provide cushioning and shock absorption in the spine and the rest of the body. Degenerative changes to the discs are believed to be the start of spinal stenosis. When the discs lack sufficient hydration/water and disc height decreases over time, the cushioning and shock absorption becomes less and less effective. The vertebrae can then become compressed, causing friction. Degenerative spinal stenosis can also develop from excess scar tissue and bone spurs (growth that develops on the edge of a bone) that can form after injury or spinal surgery.

Assessment

A physician will make a diagnosis of spinal stenosis. The doctor will take an imaging scan of the spine to determine the exact location of the degeneration and to measure how narrow the openings have become. Pain, stiffness, limited mobility, and loss of range of motion are often present. If spinal stenosis has caused nerve compression, there may also be pain, numbness, tingling, or weakness in the buttocks (sciatica), thighs, and lower legs. A physical therapist will determine the degree by assessing the following:

Vertebrae mobility – how the spine bends and twists in different directions.
Ability to change positions.
The strength of the core, back, and hip muscles.
Balance
Posture
Gait pattern
Nerve compression to determine if there are any symptoms in the legs.
Milder cases usually do not involve nerve compression, as back stiffness is more common.
In more severe cases, there may be significant pain, limited mobility, and nerve compression, causing leg weakness.

The most common symptom of spinal stenosis is increased pain with backward bending or extension of the lumbar spine. This includes positions that extend the spine, such as standing, walking, and lying on the stomach. Symptoms usually improve when bending forward and when the spine is positioned more into a flexed or bent position, like when sitting and reclining. These body positions open up the spaces in the central spinal canal.

Surgery

Spinal stenosis is the most common reason for undergoing surgery in adults 65 and older. However, surgery is almost always performed as a last resort if pain, symptoms, and disability persist after trying conservative therapies, including chiropractic, non-surgical decompression, and physical therapy, for months or years. The severity of symptoms and current state of health will determine whether a doctor will recommend surgery. (Zhuomao Mo, et al., 2018). Conservative measures can be safer and just as effective. A systematic review or study based on all available primary research found that physical therapy and exercise resulted in similar outcomes to surgery for improving pain and disability. (Zhuomao Mo, et al., 2018). Except for severe cases, surgery is often not necessary.

Physical Therapy for Spinal Stenosis

The objective of physical therapy includes:

Decreasing pain and joint stiffness.
Relieving nerve compression.
Reducing tightness in the surrounding muscles.
Improving the range of motion.
Improving postural alignment.
Strengthening the core muscles.
Improving leg strength to help with balance and overall function.

Stretching of the back muscles, including those running vertically along the spine and those running diagonally from the pelvis to the lumbar spine, helps relieve muscle tightness and pain and can improve overall mobility and range of motion of the lumbar spine.
Stretching the hip muscles, including the hip flexors in the front, the piriformis in the back, and the hamstrings that run from the back of the hip down the leg to the knee, is also important as these muscles are attached to the pelvis, which directly connects to the spine.
Exercises for strengthening the abdominal core muscles, including the muscles in the trunk, pelvis, lower back, hips, and abdomen, help stabilize the spine and protect it from excessive movement and compressive forces.
With spinal stenosis, the core muscles often become weak and inactive and unable to do their job to support the spine. Core exercises often begin by activating the deep abdominal muscles while lying flat on the back with the knees bent.
Exercises will progress as the individual gains more strength and control as the spine stabilizes.
Spinal stenosis physical therapy will also involve balance training and glute exercises for strengthening the leg muscles.

Prevention

Working with a physical therapist can help prevent future problems by maintaining spinal mobility, keeping the individual active, and exercising to maintain strength and stability to provide a solid foundation to support the lower back and prevent symptoms from worsening.

Severe Spinal Stenosis Physical Therapy

Physical therapy usually involves performing stretches for the lower back, hips, and legs, mobility exercises, and core strengthening exercises to improve spinal support and decrease pain. Treatments like heat or electrical stimulation may also be used on a case-by-case basis if there is significant pain or tightness in the back muscles. However, there is not enough clinical evidence to support that there are additional benefits. (Luciana Gazzi Macedo, et al., 2013) The effectiveness of physical therapy is high because surgery alone cannot strengthen the muscles that stabilize the spine, increase the mobility or flexibility of the surrounding muscles, and improve postural alignment.

The Root Causes of Spinal Stenosis

References

Lurie, J., & Tomkins-Lane, C. (2016). Management of lumbar spinal stenosis. BMJ (Clinical research ed.), 352, h6234. doi.org/10.1136/bmj.h6234

Mo, Z., Zhang, R., Chang, M., & Tang, S. (2018). Exercise therapy versus surgery for lumbar spinal stenosis: A systematic review and meta-analysis. Pakistan journal of medical sciences, 34(4), 879–885. doi.org/10.12669/pjms.344.14349

Macedo, L. G., Hum, A., Kuleba, L., Mo, J., Truong, L., Yeung, M., & Battié, M. C. (2013). Physical therapy interventions for degenerative lumbar spinal stenosis: a systematic review. Physical therapy, 93(12), 1646–1660. doi.org/10.2522/ptj.20120379

The Effects of Spinal Decompression Therapy: An Ultimate Guide

Dr. Alex Jimenez

$spine-fracture-decompression$

Can individuals dealing with neck and back pain find the relief they need from the effects of spinal decompression therapy?

Table of Contents

Introduction

Across the world, many individuals deal with neck or back pain from excessive sitting or standing, poor posture, or lifting heavy objects that cause their spine and muscles to ache constantly. Since the body is in constant movement, the spine is being compressed through repetitive movement that can cause the spinal discs to pop out of their original position and aggravate the surrounding nerves to cause pain-like symptoms in the neck and back regions. Many people start to complain about their necks and backs hurting and feeling referred pain in different locations in the upper and lower body portions. This can range from acute to chronic, depending on the severity of the pain. When people are experiencing these musculoskeletal pain disorders in their bodies, many will seek treatment to alleviate the pain in their necks and backs to return to their daily routines. Hence why, treatments like spinal decompression can have a positive effect on providing the relief that many individuals deserve. Today’s article looks at why the neck and back in the human body are the most common pain areas many people endure and how spinal decompression can reduce neck and back pain. We speak with certified medical providers who incorporate our patients’ information to provide various techniques to relieve neck and back pain from the body. We also inform patients how treatments like decompression can reduce musculoskeletal pain disorders from the neck and back. We encourage our patients to ask intricated questions to our associated medical providers about the pain-like symptoms they are experiencing correlating with their neck and back. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.

Why Are The Neck & Back Common Pain Areas?

Do you feel muscle tension in your neck after being hunched on the computer or your phone for a long time? Do you feel aches and pains in your back after carrying or lifting a heavy object? Or do you feel tingling or numbness in your arms or legs? Many of these pain-like symptoms are often correlated with neck and back pain that can be a nuisance to many individuals. So why is it that the neck and back of the human body are the most common pain areas that many people worldwide endure? Many people with highly demanding jobs often perform normal movements repetitively, which causes stress on the surrounding muscles, ligaments, and joints, and the accessory muscles will begin to be overworked and tight. Neck and back pain are amongst the most common symptom-related complaints that contribute to high levels of lost workdays, disability, and health care use. (Corwell & Davis, 2020) This causes many individuals to have unwanted socio-economic stress when they visit their primary care doctors. Additionally, neck and back pain are non-neurologic causes in the musculoskeletal system; these can generate pain in the muscles, tendons, ligaments, spinal discs, articular cartilage, and bone. (Meleger & Krivickas, 2007) To that point, when neck and back pain are not treated right away, it can lead to correlating pain symptoms that can lead to a life of disability. Since the spine has multiple structures, from the neck to the lower back, when a person is in pain, it can lead to various pain generators that can cause some visceral pain. (Patel et al., 2015) Hence why, neck and back pain are multi-factorial and lead to numerous disorders.

When it comes to reducing neck and back pain from the body, many individuals will seek medical treatment to relieve themselves from the pain. However, many primary care doctors will assess their patients to determine what the root cause of their pain by taking notes of their daily routine. Many normal causes of neck and back pain can be due to:

Poor Posture
Stress
Physical Inactivity
Trauma/Injuries
Excessive sitting/standing
Lifting/carrying heavy objects

These causes can lead to a life of disability and affect a person’s quality of life; however, luckily, many individuals have researched and looked for treatment that is cost-effective and can help reduce the pain they are experiencing.

Understanding Academic Low Back Pain- Video

Understanding Academic Low Back Pain: Impact and Chiropractic Solutions | El Paso, Tx (2024)

Do you feel aches and pains in your neck and back? Do you feel stress in your muscles that cause you to feel miserable? Or do you feel pain in your upper or lower body portions affecting your daily routine? Many of these scenarios correlate with neck and back pain, a common issue many individuals experience. If not treated right away, it can lead to a life of disability and, for working individuals, lose a day of work. However, many individuals seek cost-effective treatments that can help reduce the pain affecting their necks and back. Treatments like chiropractic care, traction therapy, massage therapy, and spinal decompression are all non-surgical, affordable, and can help reduce pain-like symptoms associated with neck and back pain. The video above explains the causes of academic low back pain and how non-surgical treatments like chiropractic care can work with additional therapies to prevent back and neck pain from returning. At the same time, when individuals begin to reduce their workload and educate themselves on what to do to avoid neck and back pain from returning, they can start feeling better. (Tyrdal et al., 2022)

The Effects Of Decompression On Neck & Back Pain

As part of the non-surgical treatments, spinal decompression can help many individuals dealing with neck and back pain. What spinal decompression does is incorporate gentle traction on the spine to decompress the affected spinal disc that can be associated with neck and back pain. When the spine is being treated with spinal decompression, the gravitational traction pull helps produce a greater disc space on the spine to decrease intradiscal pressure and pain. (Vanti et al., 2021) This allows all the nutrients and fluids to return to the spine and spinal discs while promoting the body’s natural healing process.

Additionally, many individuals with neck and back pain will begin to notice a huge reduction in their pain and disability through consecutive treatment. (Vanti et al., 2023) By incorporating healthy habits to reduce the chances of neck and back pain from returning, many individuals can make small changes to their daily routine. This allows them to have a positive outlook and continue their health and wellness journey.

References

Corwell, B. N., & Davis, N. L. (2020). The Emergent Evaluation and Treatment of Neck and Back Pain. Emerg Med Clin North Am, 38(1), 167-191. doi.org/10.1016/j.emc.2019.09.007

Meleger, A. L., & Krivickas, L. S. (2007). Neck and back pain: musculoskeletal disorders. Neurol Clin, 25(2), 419-438. doi.org/10.1016/j.ncl.2007.01.006

Patel, V. B., Wasserman, R., & Imani, F. (2015). Interventional Therapies for Chronic Low Back Pain: A Focused Review (Efficacy and Outcomes). Anesth Pain Med, 5(4), e29716. doi.org/10.5812/aapm.29716

Tyrdal, M. K., Veierod, M. B., Roe, C., Natvig, B., Wahl, A. K., & Stendal Robinson, H. (2022). Neck and back pain: Differences between patients treated in primary and specialist health care. J Rehabil Med, 54, jrm00300. doi.org/10.2340/jrm.v54.363

Vanti, C., Saccardo, K., Panizzolo, A., Turone, L., Guccione, A. A., & Pillastrini, P. (2023). The effects of the addition of mechanical traction to physical therapy on low back pain? A systematic review with meta-analysis. Acta Orthop Traumatol Turc, 57(1), 3-16. doi.org/10.5152/j.aott.2023.21323

Vanti, C., Turone, L., Panizzolo, A., Guccione, A. A., Bertozzi, L., & Pillastrini, P. (2021). Vertical traction for lumbar radiculopathy: a systematic review. Arch Physiother, 11(1), 7. doi.org/10.1186/s40945-021-00102-5

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Oven Roasted Potatoes – Ultimate Guide for Deliciousness

Dr. Alex Jimenez

Patatas bravas, spicy potatoes, a Spanish dish with fried potato and a spicy garlic sauce. Black background. Top view.

“For a hearty side of potatoes, can oven roasting and paying attention to portion size make for a healthy meal?”

Table of Contents

Oven Roasted Potatoes

Potatoes are starchy, but that does not make them unhealthy. This is where individuals need to take portion size into consideration. Starchy foods like potatoes should take up around a quarter of the plate, with room for vegetables and a protein source.

Potatoes can provide a good source of vitamin C, calcium, magnesium, potassium, folate, and fiber.
Potatoes are almost fat-free. (U.S. Department of Agriculture. 2019)
Potatoes contain certain antioxidants – lutein and zeaxanthin.
These antioxidants help protect eyesight and help lower the risk of macular degeneration, which can lead to vision loss. (Umesh C. Gupta Subhas C. Gupta 2019)

Ingredients

2 pounds red or white potatoes, with skin left on.
2 tablespoons olive oil.
2 tablespoons fresh minced rosemary.
1 teaspoon garlic, chopped.
1/2 teaspoon salt.
1/4 teaspoon black pepper.

Preparation

Preheat the oven to 425F.
Wash the potatoes and let them dry.
The potatoes don’t need to be peeled, but cut out surface blemishes.
Cut large potatoes into 2-inch pieces.
If using small potatoes, they can be left whole.
Place on a baking dish in a single layer.
Drizzle olive oil.
Add the rosemary, garlic, salt, and pepper.
Toss the potatoes until they are evenly coated.
Roast uncovered for 45 minutes to 1 hour, turning occasionally.
The potatoes are done when easily pierced with a fork.

Variations and Substitutions

Dried rosemary can be used instead of fresh rosemary, but not as much is needed.
2 teaspoons will suffice.
If there is no rosemary, thyme or oregano can be used.
Another option is using a combination of favorite herbs.

Cooking and Serving

When roasting, don’t over-crowd the potatoes on the baking pan, as this can cause them to cook unevenly or become mushy.
Ensure the potatoes are spread out and distributed in a single layer.
Choose potatoes that are firm and don’t have a green tint.
Green-tinted potatoes contain a compound called solanine.
Solanine has a bitter flavor and can be harmful if eaten in large amounts. (U.S. Department of Agriculture. 2023)
The potatoes can be spiced up to add more flavor. Try with spicy ketchup, hot sauce, or aioli.
Oven-roasted potatoes are great with vegetarian meals.
Serve with Swiss chard, black beans, or chickpeas for a healthy, balanced meal.

Eating Right To Feel Better

References

U.S. Department of Agriculture. FoodData Central. (2019). Potatoes.

Umesh C. Gupta, Subhas C. Gupta. (2019). The important role of potatoes, an underrated vegetable food crop in human health and nutrition. Current Nutrition & Food Science. 15(1):11-19. doi:10.2174/1573401314666180906113417

U.S. Department of Agriculture. (2023). Are green potatoes dangerous?

An Overview of Decompression to Reduce Spinal Disc Pressure

Dr. Alex Jimenez

Can individuals incorporate decompression to reduce spinal disc pressure on their lower backs to restore their quality of life?

Table of Contents

Introduction

The spine has a wonderful relationship with the human body as it is part of the musculoskeletal system. The spine has many components allow the body to be mobile and help stabilize the different muscle groups around the upper and lower portions. When the body is in motion, the spine starts to compress the spinal discs between the spinal column, which helps reduce the vertical axial load. Many people with highly demanding jobs will often use repetitive motions that cause the spinal disc to be constantly compressed. When the spinal disc starts to be continuously compressed, it can eventually crack over time from the immense pressure. It can aggravate the surrounding nerves that can cause referred pain-like symptoms in the upper and lower extremities. To that point, it can lead to a life of disability if it is not treated right away. Luckily, numerous treatments can help reduce the immense pressure from the spinal discs and reduce the pain-like symptoms from the upper and lower extremities. Today’s article looks at how spinal pressure affects the lower back and how decompression can help reduce spinal pressure on the lower back. We speak with certified medical providers who incorporate our patients’ information to provide various solutions to relieve spinal pressure on the spine. We also inform patients how treatments like decompression can reduce vertical axial pressure on the lower back. We encourage our patients to ask intricated and educational questions to our associated medical providers about the pain-like symptoms they are experiencing correlating with spinal pressure affecting their lower back. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.

How Does Spinal Pressure Affect The Lower Back?

Have you felt any muscle aches or stiffness in your lower back after bending down to pick up an object? What about feeling excruciating pain in your lower back that is radiating to your neck or your legs? Or do you feel pain in one location of your back that is not going away after rest? When many individuals are in pain, and home remedies are not providing the relief they deserve, they could be dealing with spinal pressure that is affecting their back. When people start to do repetitive motions to their bodies, the spinal disc will begin to crack and shrink depending on the environmental factor the pain is associated with.

Regarding spinal pressure in the lower back, the disc is thicker and the most susceptible to injury. When it comes to spinal pressure related to disc herniation, it can lead to many individuals dealing with lower back pain and can affect their quality of life. One of the symptoms of disc herniation that are correlated with spinal pressure is that the displacement of the spinal disc can cause pain and disability in the spine as a result of a traumatic injury or degenerative changes due to the natural aging process. (Chu et al., 2023) When working, individuals put constant pressure on their spines, which can speed up the development of lower back pain.

Additionally, when there is immense spinal pressure on the spine, many pain-like issues that individuals don’t normally have will begin to pop up. This is due to a focal displacement of the intervertebral disc material that is beyond the normal limit of the spine and compresses one or more nerve roots, which can cause musculoskeletal issues to arise. (Trager et al., 2022) This, in turn, causes radiating extremity pain on the upper and lower body portions, sensory disturbances, muscle weakness, and even diminished muscle stretch reflexes as pain-like symptoms in the lower back. At the same time, when individuals are experiencing low back pain associated with spinal pressure, their truck muscles have an abnormal tilt when sitting, standing, and walking. (Wang et al., 2022) When this happens, it can cause them to develop poor posture, and when they are in an upright position, they will feel pain in their lower backs due to weak truck muscles. However, there are ways to relieve spinal pressure from aggravating the nerve roots affecting the lower back.

The Non-Surgical Approach To Wellness-Video

The Non-Surgical Approach to Wellness with Chiropractic Care | El Paso, Tx (2024)

When looking for the right treatment, many individuals want to look for something that is cost-effective and relieves their pain. Non-surgical treatments are cost-effective and utilize various techniques to help reduce musculoskeletal pain through mechanical and manual motions to strengthen weakened muscles, relieve spinal pressure off the disc, and help realign the body to promote healing properties. The video above shows how non-surgical treatments like chiropractic care can help many individuals get their foot on the right on their health and wellness journey. At the same time, spinal decompression is another form of non-surgical treatment as it incorporates gentle traction on the spine to reduce intervertebral pressure during active and passive traction. (Andersson et al., 1983) When the spine is gently pulled, the herniated disc starts to return to its original position back to the spine, which then allows the fluids and nutrients to return to the disc and rehydrate them.

Decompression Reducing Spinal Pressure On Lower Back

So, how does spinal decompression help reduce disc pressure off the spine when dealing with low back pain? As stated earlier, spinal decompression incorporates gentle traction on the spine to be gently pulled to stretch weak surrounding muscles in the lower back. This causes an inverse relationship as the pressure within the nucleus pulposus of the herniated disc can help improve posture for many individuals with low back pain. (Ramos & Martin, 1994) Similarly, when many people incorporate decompression and chiropractic, the pain intensity is significantly reduced in all body parts, and many individuals will begin to feel the relief they deserve. (Ljunggren et al., 1984) When many individuals listen to their bodies and get the treatment they deserve, they will start to notice how decompression can help restore their bodies and positively improve their health.

References

Andersson, G. B., Schultz, A. B., & Nachemson, A. L. (1983). Intervertebral disc pressures during traction. Scand J Rehabil Med Suppl, 9, 88-91. www.ncbi.nlm.nih.gov/pubmed/6585945

Chu, E. C., Lin, A., Huang, K. H. K., Cheung, G., & Lee, W. T. (2023). A Severe Disc Herniation Mimics Spinal Tumor. Cureus, 15(3), e36545. doi.org/10.7759/cureus.36545

Ljunggren, A. E., Weber, H., & Larsen, S. (1984). Autotraction versus manual traction in patients with prolapsed lumbar intervertebral discs. Scand J Rehabil Med, 16(3), 117-124. www.ncbi.nlm.nih.gov/pubmed/6494835

Ramos, G., & Martin, W. (1994). Effects of vertebral axial decompression on intradiscal pressure. J Neurosurg, 81(3), 350-353. doi.org/10.3171/jns.1994.81.3.0350

Trager, R. J., Daniels, C. J., Perez, J. A., Casselberry, R. M., & Dusek, J. A. (2022). Association between chiropractic spinal manipulation and lumbar discectomy in adults with lumbar disc herniation and radiculopathy: retrospective cohort study using United States’ data. BMJ Open, 12(12), e068262. doi.org/10.1136/bmjopen-2022-068262

Wang, L., Li, C., Wang, L., Qi, L., & Liu, X. (2022). Sciatica-Related Spinal Imbalance in Lumbar Disc Herniation Patients: Radiological Characteristics and Recovery Following Endoscopic Discectomy. J Pain Res, 15, 13-22. doi.org/10.2147/JPR.S341317

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Non-Exercise Activity Thermogenesis Can Help You Burn Calories

Dr. Alex Jimenez

Portrait of three personal trainers standing in the office with their arms folded.

“For individuals looking to improve overall health and wellness, how can paying attention to non-exercise activities help burn more calories and improve metabolic rates?”

Table of Contents

Non-Exercise Activity Thermogenesis – NEAT

Non-exercise activity thermogenesis, or NEAT, describes the calories burned by daily movements and activities. These physical movements are not planned or structured exercises, workouts, or sports. It is also referred to as non-exercise physical activity or NEPA. Examples include activities like:

Cleaning
Cooking
Shopping
Playing a musical instrument
Small movements like fidgeting
When buying a few items, carry a basket instead of a shopping cart.
Take the stairs instead of the elevator or escalator.

While these movements might not seem like a lot, they can have a substantial impact on metabolic rates and calorie expenditures. A study followed over 12,000 women for 12 years and found that fidgeting can reduce the risk of death associated with excessive sedentariness. (Gareth Hagger-Johnson et al., 2016)

Calories Burned

The amount of calories burned varies from person to person. A study reported that the number of calories burned from non-exercise activity thermogenesis varies up to 2000 kilocalories a day between two individuals of similar size. (Christian von Loeffelholz et al., 2000). A number of factors can account for this difference, including environment and genetics. Individuals’ occupations and lifestyles can also influence non-exercise activity thermogenesis. For example, two individuals with similar body mass indexes or BMIs but different jobs, sedentariness versus activity, will burn different calorie amounts.

Improving Health

Non-exercise activity thermogenesis is thought to be one of the ways the body manages weight. When gaining weight, NEAT tends to increase, whereas when losing weight, NEAT decreases with individuals sitting more without moving as much. A research review noted that the benefits of non-exercise go well beyond the extra calories expended. (Pedro A. Villablanca et al., 2015). Increasing non-exercise activity thermogenesis reduces the risk of metabolic syndrome, cardiovascular issues, and other health problems. Plus, research shows that inactivity can negate the time and effort put into structured exercise. (John D. Akins et al., 2019). Combating sedentary behavior with non-activity thermogenesis helps increase the benefits of regular workouts.

Incorporating NEAT

There are small ways to incorporate non-exercise activity thermogenesis at work and at home. This could be using a standing desk or stability ball. According to the National Academy of Sports Medicine, a 145-pound person can approximately burn:

102 calories an hour while sitting at work.
174 calories if standing at work.
72 calories extra may not seem like a lot, but it can add up to more than 18,000 calories burned per year, leading to an approximate 5-pound weight loss.

If waiting in line or sitting in traffic, finding small ways to move, like tapping the hands or feet or moving the head to music, helps the body take advantage of non-exercise activity thermogenesis. Making more conscious efforts to move can go a long way in improving health.

Is Motion Key To Healing?

References

Hagger-Johnson, G., Gow, A. J., Burley, V., Greenwood, D., & Cade, J. E. (2016). Sitting Time, Fidgeting, and All-Cause Mortality in the UK Women’s Cohort Study. American journal of preventive medicine, 50(2), 154–160. doi.org/10.1016/j.amepre.2015.06.025

von Loeffelholz, C., & Birkenfeld, A. L. (2022). Non-Exercise Activity Thermogenesis in Human Energy Homeostasis. In K. R. Feingold (Eds.) et. al., Endotext. MDText.com, Inc.

Villablanca, P. A., Alegria, J. R., Mookadam, F., Holmes, D. R., Jr, Wright, R. S., & Levine, J. A. (2015). Nonexercise activity thermogenesis in obesity management. Mayo Clinic proceedings, 90(4), 509–519. doi.org/10.1016/j.mayocp.2015.02.001

Akins, J. D., Crawford, C. K., Burton, H. M., Wolfe, A. S., Vardarli, E., & Coyle, E. F. (2019). Inactivity induces resistance to the metabolic benefits following acute exercise. Journal of applied physiology (Bethesda, Md. : 1985), 126(4), 1088–1094. doi.org/10.1152/japplphysiol.00968.2018

Low Back Decompression for Herniation Pain Relief

Dr. Alex Jimenez

Can individuals with herniated pain associated with low back pain find relief through spinal decompression to restore mobility?

Table of Contents

Introduction

Many people worldwide have experienced pain in the back region and often complain that it affects their mobility when doing their normal routine. The musculoskeletal system has various muscles, soft tissues, joints, ligaments, and bones that help surround the spine and protect the vital organs. The spine consists of bones, joints, and nerve roots that have an outstanding relationship with the central nervous system and musculoskeletal system as the spinal cord is protected by the spinal joints and discs that have the nerve roots spread out and help provide the sensory-motor function to the upper and lower extremities. When various pathogens or environmental factors start to cause the spine to compress the spinal discs constantly, it can lead to herniation and affect the body’s mobility over time. Individuals, both young and old, will notice that the pain is not going away from home remedies and may have to seek out treatment if the pain is too much. However, it can lead to dealing with unnecessary stress when looking for affordable treatment. Today’s article looks at how herniation can affect low back mobility and how treatments like decompression can help restore the spine. We speak with certified medical providers who incorporate our patients’ information to provide various solutions to restore low back mobility to the spine. We also inform patients how treatments like decompression can restore the spine’s mobility to the body. We encourage our patients to ask intricated and educational questions to our associated medical providers about the pain-like symptoms they are experiencing correlating with disc herniation affecting the spine. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.

Disc Herniation Affecting Low Back Mobility

Do you often experience stiffness or limited mobility in your lower back that causes you to walk a little slower than usual? Do you feel pain in your lower back muscles from stretching or bending down to pick up an object? Or do you feel numbness or tingling sensations down your legs that feel uncomfortable? When many individuals start to do repetitive motions, that can cause their spinal discs to compress over time and eventually become herniated. When many individuals overwork their bodies, their spinal discs can eventually crack, causing the inner portion to protrude and press on the surrounding nerve root. This causes the disc tissue to have a central ballon-type cyst that causes degenerative changes, leading to low back pain and herniation. (Ge et al., 2019)

At the same time, when many individuals start to deal with lower back pain from herniated discs, they will begin to lose mobility in their lower backs. This could be due to weak abdominal muscles combined with limited mobility. When many individuals do not have strong core muscles to provide support and mobility to their lower backs, it can start with simple muscle aches, leading to constant lower back pain without treatment and negatively impacting their quality of life. (Chu, 2022) However, dealing with low back pain does not have to be tedious as numerous therapies can reduce the effects of low back pain correlated with disc herniation while restoring low back spinal mobility.

The Science Of Motion-Video

The Science of Motion "Chiropractic Care" | El Paso, Tx (2024)

Have you ever experienced unquestionable muscle aches that radiate from your lower back and travel down your legs? Do you feel stiffness when bending down to pick up an object that causes muscle strain on your lower back? Or do you feel pain in your lower back from excessive sitting or standing? When many people are dealing with these pain-like issues in their lower backs, it can lead to a life of disability while affecting their quality of life. This is due to a disc herniation that affects a person’s lower back mobility and, when not treated right away, can lead to chronic issues. However, many individuals will seek treatment for their lower back pain and find the relief they need. Many therapeutic exercises combined with non-surgical treatments can help retrain the weakened trunk muscles to stabilize the lower back better and help reduce lower back pain. (Hlaing et al., 2021) When individuals start to think about their health and wellness, especially when they are dealing with low back pain affecting their mobility, they will find that most of the pain is from normal, repetitive factors that cause their spinal disc to be compressed and herniated. Hence, applying traction to the lumbar spine can help reduce lumbar disc protrusion that causes low back pain. (Mathews, 1968) Treatments like chiropractic care, traction therapy, and spinal decompression are all non-surgical treatments that are cost-effective and gentle on the spine. They help realign the body and help kick start the body’s natural healing factor to rehydrate the spinal discs. When many individuals start to do continuous treatment to reduce their lower back pain associated with herniated discs, they will begin to see improvements in their spinal mobility and their pain diminished. Check out the video above to look at how non-surgical treatments can help restore mobility to the body and reduce pain-like symptoms.

Decompression Restoring The Spine

When it comes to reducing pain-like symptoms caused by disc herniation that is causing limited mobility and low back pain, spinal decompression could be the answer that many individuals are looking for to incorporate into their health and wellness routine. Since lumbar herniated spinal discs are a common cause of low back pain and radiculopathy, spinal decompression can help gently pull the herniated disc back to its original position to promote healing. Since spinal decompression and lumbar traction are part of the physiotherapy treatment, they can help decrease the pain intensity from the spine and reduce the size of the herniated disc. (Choi et al., 2022) When many individuals feel relief from the gentle pull from spinal decompression, they will notice that their mobility is back. After consecutive treatment, their pain will be diminished as their spinal disc is completely healed. (Cyriax, 1950) With many individuals who are looking for numerous treatments to reduce their lower back pain and regain their sense of life, incorporating these treatments can provide beneficial results to their musculoskeletal system.

References

Choi, E., Gil, H. Y., Ju, J., Han, W. K., Nahm, F. S., & Lee, P. B. (2022). Effect of Nonsurgical Spinal Decompression on Intensity of Pain and Herniated Disc Volume in Subacute Lumbar Herniated Disc. International Journal of Clinical Practice, 2022, 6343837. doi.org/10.1155/2022/6343837

Chu, E. C. (2022). Large abdominal aortic aneurysm presented with concomitant acute lumbar disc herniation – a case report. J Med Life, 15(6), 871-875. doi.org/10.25122/jml-2021-0419

Cyriax, J. (1950). The treatment of lumbar disk lesions. Br Med J, 2(4694), 1434-1438. doi.org/10.1136/bmj.2.4694.1434

Ge, C. Y., Hao, D. J., Yan, L., Shan, L. Q., Zhao, Q. P., He, B. R., & Hui, H. (2019). Intradural Lumbar Disc Herniation: A Case Report and Literature Review. Clin Interv Aging, 14, 2295-2299. doi.org/10.2147/CIA.S228717

Hlaing, S. S., Puntumetakul, R., Khine, E. E., & Boucaut, R. (2021). Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness and pain related outcomes in patients with subacute nonspecific low back pain: a randomized controlled trial. BMC Musculoskelet Disord, 22(1), 998. doi.org/10.1186/s12891-021-04858-6

Mathews, J. A. (1968). Dynamic discography: a study of lumbar traction. Ann Phys Med, 9(7), 275-279. doi.org/10.1093/rheumatology/9.7.275

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Healthy Spine Rotation: Vertebrae Causes and Prevention

Dr. Alex Jimenez

“For individuals trying to maintain a healthy spine, can understanding the causes and prevention of rotated vertebrae help protect the spine from harmful rotation of vertebrae?”

Table of Contents

Spinal Rotation

Healthy spine rotation is an important aspect of injury prevention, and rotated vertebrae or a twisted spine can result from spine, nerve, or muscle disease or certain movements.

Normal Spine Twisting Capability

The spine can move in several ways. Spine movements include:

Bending – Rounding forward
Extending – Arching backward
Tilting sideways is powered by muscles that aid in twisting.

Although the spine can move in many directions, there are limits to how far it can and should go. (Xinhai Shan et al., 2013). This is especially true with twisting. The spinal column is made of 26 interconnected bones called vertebrae. When moving, each vertebrae bone moves accordingly. Rotated or twisted vertebrae, especially when bending forward like lifting heavy objects, are associated with a risk of back injuries like strain and herniated discs.

How Rotation Works

Rotation is a basic movement in which individuals can turn their spinal column. When twisting, the spine also bends to the side. The muscles involved in spine rotation include:

The internal oblique abdominals and the external oblique abdominals don’t directly attach to the spine but are the primary muscles responsible for powering spinal rotation in the lower back.
Intrinsic muscles, including the multifidus and longissimus, contribute to twisting movement as well.
The multifidus helps the spine twist when one side is contracted/activated and extends the lumbar spine when both sides contract.
The multifidus helps control the movement, and the longissimus provides the movement with some extension.

Age and The Spine

As individuals age, the body accumulates tension and/or weakness in the oblique abdominal and other trunk muscles. Sedentary habits primarily bring on these changes. (Pooriput Waongenngarm et al., 2016)

Chronically tight back and abdominal muscles impair the range of motion of the trunk, as well as twisting ability.
Muscle weakness and tightness affect spinal movements.
Weakened muscles can decrease support for spinal movement and decrease overall trunk stability.

Spinal Rotation and Scoliosis

Scoliosis is a common condition that causes a lateral curve of the spine. Some of the vertebrae become displaced to the side. Often, abnormal vertebral rotation underlies this displacement. Treatment often focuses on controlling vertebral rotation with medical guidance and physical therapy. (John P. Horne et al., 2014)

Over-Rotating The Spine

Many individuals over-rotate their spines with manual work, which can increase the risk of back injuries. (National Institutes of Health. 2020). Over-rotation can happen with activities like digging or shoveling.

Exercise For A Healthy Spine

A recommended way to achieve optimal rotation of the spine is with daily back exercises. (National Spine Health Foundation. 2015). An effective back exercise program will consist of movements in every direction.

Yoga is recommended because it places emphasis on developing flexibility and strength in all directions.
Pilates does the same.
An injury prevention exercise program will work the hip and pelvic muscles as well.
Individuals with a spine condition should consult their healthcare provider or physical therapist about how to exercise the spine safely, as rotation exercises could worsen back problems like bulging or herniated discs.

Core Strength For A Pain-Free Back

References

Shan, X., Ning, X., Chen, Z., Ding, M., Shi, W., & Yang, S. (2013). Low back pain development response to sustained trunk axial twisting. 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, 22(9), 1972–1978. doi.org/10.1007/s00586-013-2784-7

Waongenngarm, P., Rajaratnam, B. S., & Janwantanakul, P. (2016). Internal Oblique and Transversus Abdominis Muscle Fatigue Induced by Slumped Sitting Posture after 1 Hour of Sitting in Office Workers. Safety and health at work, 7(1), 49–54. doi.org/10.1016/j.shaw.2015.08.001

Horne, J. P., Flannery, R., & Usman, S. (2014). Adolescent idiopathic scoliosis: diagnosis and management. American family physician, 89(3), 193–198.

National Institutes of Health. (2020). Low Back Pain Fact Sheet.

National Spine Health Foundation. (2015). Breaking Down The Exercises That Break Down Your Spine.

Understanding Cracked Ribs: Causes, Symptoms, & Complications

Dr. Alex Jimenez

Traffic Accident Automotive Collision at Night. Heavy Damaged Modern Car on a Street. Transportation Safety Theme. Car Crash.

“Individuals may not realize they have a cracked rib until symptoms like pain when taking in a deep breath begin to present. Can knowing the symptoms and causes of cracked or broken ribs help in diagnosis and treatment?”

Table of Contents

Cracked Rib

A broken/fractured rib describes any break in the bone. A cracked rib is a type of rib fracture and is more a description than a medical diagnosis of a rib that has been partially fractured. Any blunt impact to the chest or back can cause a cracked rib, including:

Falling
Vehicle collision
Sports injury
Violent coughing

The main symptom is pain when inhaling.
The injury typically heals within six weeks.

Symptoms

Cracked ribs are usually caused by a fall, trauma to the chest, or intense violent coughing. Symptoms include:

Swelling or tenderness around the injured area.
Chest pain when breathing/inhaling, sneezing, laughing, or coughing.
Chest pain with movement or when lying down in certain positions.
Possible bruising.
Although rare, a cracked rib can cause complications like pneumonia.
See a healthcare provider immediately if experiencing difficulty breathing, severe chest pain, or a persistent cough with mucus, high fever, and/or chills.

Types

In most cases, a rib usually gets broken in one area, causing an incomplete fracture, which means a crack or break that does not go through the bone. Other types of rib fractures include:

Displaced and Nondisplaced Fractures

Completely broken ribs may or may not shift out of place.
If the rib does move, this is known as a displaced rib fracture and is more likely to puncture lungs or damage other tissues and organs. (Yale Medicine. 2024)
A rib that stays in place usually means the rib is not completely broken in half and is known as a nondisplaced rib fracture.

Flail Chest

A section of the ribcage can break away from the surrounding bone and muscle, although this is rare.
If this happens, the ribcage will lose stability, and the bone will move freely as the individual inhales or exhales.
This broken ribcage section is called a flail segment.
This is dangerous as it can puncture the lungs and cause other serious complications, like pneumonia.

Causes

Common causes of cracked ribs include:

Vehicle collisions
Pedestrian accidents
Falls
Impact injuries from sports
Overuse/Repetitive stress brought on by work or sports
Severe coughing
Older individuals can experience a fracture from a minor injury due to the progressive loss of bone minerals. (Christian Liebsch et al., 2019)

The Commonality of Rib Fractures

Rib fractures are the most common type of bone fracture.
They account for 10% to 20% of all blunt trauma injuries seen in emergency rooms.
In cases where an individual seeks care for a blunt injury to the chest, 60% to 80% involve a broken rib. (Christian Liebsch et al., 2019)

Diagnosis

A cracked rib is diagnosed with a physical exam and imaging tests. During the examination, a healthcare provider will listen to the lungs, press gently on the ribs, and watch as the rib cage moves. The imaging test options include: (Sarah Majercik, Fredric M. Pieracci 2017)

X-rays – These are for detecting recently cracked or broken ribs.
CT Scan – This imaging test comprises multiple X-rays and can detect smaller cracks.
MRI – This imaging test is for soft tissues and can often detect smaller breaks or cartilage damage.
Bone Scan – This imaging test uses a radioactive tracer to visualize the structure of bones and can show smaller stress fractures.

Treatment

In the past, treatment used to involve wrapping the chest with a band known as a rib belt. These are rarely used today as they can restrict breathing, increasing the risk of pneumonia or even a partial lung collapse. (L. May, C. Hillermann, S. Patil 2016). A cracked rib is a simple fracture that requires the following:

Rest
Over-the-counter or prescription medications can help manage pain symptoms.
Nonsteroidal anti-inflammatory drugs – NSAIDs like ibuprofen or naproxen are recommended.
If the break is extensive, individuals may be prescribed stronger pain medication depending on the severity and underlying conditions.
Physical therapy can expedite the healing process and help maintain the range of motion of the chest wall.
For patients who are frail and elderly individuals, physical therapy can help the patient walk and normalize certain functions.
A physical therapist can train the individual to transfer between bed and chairs safely while maintaining awareness of any movements or positioning that make the pain worse.
A physical therapist will prescribe exercises to keep the body as strong and limber as possible.
For example, lateral twists can help improve the range of motion in the thoracic spine.

During the early stages of recovery, it is recommended to sleep in an upright position.
Lying down can add pressure, causing pain and possibly worsen the injury.
Use pillows and bolsters to help support sitting up in bed.
An alternative is to sleep in a reclining chair.
Healing takes at least six weeks. (L. May, C. Hillermann, S. Patil 2016)

Other Conditions

What may feel like a cracked rib may be a similar condition, which is why it’s important to get checked out. Other possible symptom causes can include:

Bruised ribs – This occurs when the ribs are not cracked, but the smaller blood vessels around the region burst and leak into surrounding tissues. (Sarah Majercik, Fredric M. Pieracci 2017)
Popped ribs – This is when the rib cartilage tears and breaks, causing it to slip out of position. (Sarah Majercik, Fredric M. Pieracci 2017)
Pulled muscle – A muscle strain, or pulled muscle, occurs when the muscle gets overstretched, which can lead to a tear. The ribs are not affected, but it can feel like they are. (Sarah Majercik, Fredric M. Pieracci 2017)

Emergency

The most common complication is being unable to take a deep breath because of the pain. When the lungs cannot breathe deeply enough, mucous and moisture can build up and lead to an infection like pneumonia. (L. May, C. Hillermann, S. Patil 2016). Displaced rib fractures can also damage other tissues or organs, increasing the risk of a collapsed lung/pneumothorax or internal bleeding. It is recommended to seek immediate medical attention if symptoms develop like:

Shortness of breath
Difficulty breathing
A bluish color of the skin caused by lack of oxygen
A persistent cough with mucus
Chest pain when breathing in and out
Fever, sweating, and chills
Rapid heart rate

The Power of Chiropractic Care In Injury Rehabilitation

References

Yale Medicine. (2024). Rib fracture (broken rib).

Liebsch, C., Seiffert, T., Vlcek, M., Beer, M., Huber-Lang, M., & Wilke, H. J. (2019). Patterns of serial rib fractures after blunt chest trauma: An analysis of 380 cases. PloS one, 14(12), e0224105. doi.org/10.1371/journal.pone.0224105

May L, Hillermann C, Patil S. (2016). Rib fracture management. BJA Education. Volume 16, Issue 1. Pages 26-32, ISSN 2058-5349. doi:10.1093/bjaceaccp/mkv011

Majercik, S., & Pieracci, F. M. (2017). Chest Wall Trauma. Thoracic surgery clinics, 27(2), 113–121. doi.org/10.1016/j.thorsurg.2017.01.004

Learn How Ice Tape Can Reduce Musculoskeletal Injury Swelling

Dr. Alex Jimenez

Physio Tape in Rehabilitation — Portrait of male rehabilitation therapist explaining physio tape technique to young woman, copy space

“For individuals into sports, fitness enthusiasts, and those that engage in physical activities, musculoskeletal injuries are common. Can ice tape help decrease inflammation and swelling during the initial or acute phase of injury to expedite recovery and return to activities sooner?”

Table of Contents

Ice Tape

After a musculoskeletal injury, individuals are recommended to follow the R.I.C.E. method to help reduce swelling and inflammation. R.I.C.E. is the acronym for Rest, Ice, Compression, and Elevation. (Michigan Medicine. University of Michigan. 2023) The cold helps to decrease pain, lower tissue temperature, and decrease swelling around the site of the injury. By controlling the inflammation with ice and compression early after injury, individuals can maintain the appropriate range of motion and mobility around the injured body part. (Jon E. Block. 2010) There are different ways to apply ice to an injury.

Store-bought ice bags and cold packs.
Soaking the injured body part in a cold whirlpool or tub.
Making reusable ice packs.
A compression bandage can be used together with the ice.

Ice Tape is a compression bandage that provides cold therapy all at once. After an injury, applying it can help decrease the pain and swelling during the acute inflammatory phase of healing. (Matthew J. Kraeutler et al., 2015)

How The Tape Works

The tape is a flexible bandage that is infused with therapeutic cooling gel. When applied to an injured body part and exposed to air, the gel activates, generating a cold sensation around the area. The therapeutic medicinal effect can last five to six hours. Combined with a flexible bandage, it provides ice therapy and compression. The ice tape can be used straight out of the package but can also be stored in the refrigerator to increase the cold effect. Depending on the maker’s instructions, the tape should not be stored in the freezer as this can make it too hard to wrap around the injured area.

Advantages

The benefits include the following:

Easy to Use

The product is easy to use.
Take out the tape, and start wrapping it around the injured body part.

Fasteners Not Required

The wrap sticks to itself, so the tape stays in place without using clips or fasteners.

Easy to Cut

The standard roll is 48 inches long by 2 inches wide.
Most injuries require enough to wrap around the injured area.
Scissors cut the exact amount needed, and store the rest in the resealable bag.

Reusable

After 15 to 20 minutes of application, the product can be easily removed, rolled up, stored in the bag, and used again.
The tape can be used multiple times.
The tape begins to lose its cooling quality after several uses.

Portable

The tape does not need to be placed in a cooler when traveling.
It is easily portable and perfect for a quick ice and compression application immediately after an injury.
It can decrease pain and inflammation and kept at the workplace.

Disadvantages

A few disadvantages include the following:

Chemical Odor

The gel on the flexible wrap can have a medicine odor.
It is not quite as powerful smelling as pain creams, but the chemical odor could bother some individuals.

Might Not Be Cold Enough

The tape works for immediate pain relief and inflammation, but it may not get cold enough for the user when applied right from the package at room temperature.
However, it can be placed in a refrigerator to increase the coldness and may provide a more therapeutic cooling effect, especially for those dealing with tendinitis or bursitis.

Stickiness Could Be Distracting

The tape could be a bit sticky for some.
This sticky factor can be a minor annoyance.
However, it just feels sticky when being applied.
A couple of flecks of the gel may get left behind when removed.
The ice tape can also stick to clothing.

For individuals looking for a quick, on-the-go cooling therapy for injured or aching body parts, ice tape may be an option. It could be good to have on hand to provide cooling compression if a minor injury occurs while participating in athletics or physical activities and relief for overuse or repetitive strain injuries.

Treating Ankle Sprains

References

Michigan Medicine. University of Michigan. Rest, Ice, Compression, and Elevation (RICE).

Block J. E. (2010). Cold and compression in the management of musculoskeletal injuries and orthopedic operative procedures: a narrative review. Open access journal of sports medicine, 1, 105–113. doi.org/10.2147/oajsm.s11102

Kraeutler, M. J., Reynolds, K. A., Long, C., & McCarty, E. C. (2015). Compressive cryotherapy versus ice-a prospective, randomized study on postoperative pain in patients undergoing arthroscopic rotator cuff repair or subacromial decompression. Journal of shoulder and elbow surgery, 24(6), 854–859. doi.org/10.1016/j.jse.2015.02.004

Sit and Reach Test Guide For Lower Back and Hamstring Flexibility

Dr. Alex Jimenez

Woman doing sit and reach flexibility test

“For individuals experiencing tightness in the lower back and hamstrings, can utilizing the sit and reach test help determine an individual’s risk for future pain and injury?”

Table of Contents

Sit and Reach Test

Lower back and hamstring tightness and pain symptoms are usually brought on by muscle stiffness. The sit-and-reach test is one of the most common ways to measure lower back and hamstring flexibility. Exercise physiologists, physical therapists, chiropractors, and fitness trainers use the sit-and-reach test to measure lower back and hamstring flexibility to assess baseline flexibility. The test has been around since 1952 (Katharine F. Wells & Evelyn K. Dillon 2013) and has an extensive database of results across all age groups and genders.

Individuals can use the sit-and-reach test to compare flexibility to the average result for individuals of the same gender and age.
For healthcare providers, the test may be repeated after several weeks to determine flexibility progress.

Measurement

The test can be a valuable measurement of functional flexibility to sit with the legs straight in front and reach the toes. Jobs, sports, and everyday tasks regularly require bending over, reaching, and lifting objects. These are real-life examples of how having a healthy back and hamstring flexibility is vital in preventing pain symptoms and injuries. New flexibility assessments are currently being developed, and many trainers and therapists use their own versions with patients and clients. But even with more advanced specialized flexibility tests, the sit and reach test can be a functional testing tool for tracking general flexibility changes over time. (Daniel Mayorga-Vega et al., 2014)

Performing The Test

A special sit-and-reach testing box is used; however, individuals can make their own testing box by finding a heavy-duty box around 30cm or 11.811 inches tall. Set a measurement ruler/stick on top of the box so that 26 cm or 10.2362 inches of the ruler extends over the front edge toward the individual being tested. The 26cm mark should be at the edge of the box.

Get into position – Remove shoes and sit on the floor with legs stretched out in front with the knees straight and feet flat against the front end of the test box.
Start the movement – In a slow, steady motion, lean forward, keeping the knees straight, and slide the hands up the ruler as far as possible.
Stretch and repeat – Extend as far as possible, record the results, rest, and repeat three times.
Calculate the results – Average the results.

Results

Results compare flexibility over time to norms, or averages, for gender and age. Adequate flexibility is reaching the toes – the 26-cm mark on the ruler while keeping the legs straight.

Adult Women

37cm or 14.5669 inches or above: Excellent
33 to 36cm or 12.9921 inches: Above average
29 to 32cm or 11.4173 inches: Average
23 to 28cm or 9.05512 inches: Below average
Below 23cm or 8.66142 inches: Poor

Adult Men

34cm or 13.3858 inches or above: Excellent
28 to 33cm or 11.0236 inches: Above average
23 to 27cm or 9.05512 inches: Average
16 to 22cm or 6.29921 inches: Below average
Below 16cm or 5.90551 inches: Poor

Alternatives

Individuals can test their own hamstring and lower back flexibility with some easy at-home tests. Use these methods while working on flexibility, and keep a record to see improvements. (Brittany L. Hansberger et al., 2019) One alternative is the V-sit reach test.

To perform this, make a line on the floor with tape, then place a measuring tape perpendicular to the tape, making a cross.
Sit with the feet in a V shape, touching the tape, feet about a foot apart, with the measuring tape between the legs; the 0 end starts where the legs part.
Overlap hands with arms outstretched in front.
Repeat three times, leaning forward and reaching with hands out.
Then, repeat and take note of how far the hands could reach.

Another alternative is the fingertip-to-floor-distance test.

Individuals will need someone to measure the distance between their fingertips and the floor.
Warm up with a few practice stretches of standing and bending toward the floor.
Then, measure how far from the floor the fingertips are.
The ability to touch the floor is a good sign.

Improving Flexibility

Individuals with less than adequate flexibility are recommended to work on stretching the major muscle groups in both the upper and lower body on a regular basis to improve and maintain body flexibility.

Individuals can incorporate dynamic stretching, which consists of active movements utilizing a full range of motion as part of warming up for workouts, sports, or other activities.
Static stretching is recommended when cooling down after the muscles are warmed up and joints are lubricated.
The American College of Sports Medicine recommends 2 to 3 sessions a week of flexibility training and learning to stretch daily.
Stretches should be held for 15 to 30 seconds, then released and repeated 2 to 4 times. (Phil Page 2012)

This will take time and dedication, but with the help of trained specialists, regaining flexibility and full range of motion can be accomplished.

Benefits of Stretching

References

Katharine F. Wells & Evelyn K. Dillon (1952) The Sit and Reach—A Test of Back and Leg Flexibility, Research Quarterly. American Association for Health, Physical Education and Recreation, 23:1, 115-118, DOI: 10.1080/10671188.1952.10761965

Mayorga-Vega, D., Merino-Marban, R., & Viciana, J. (2014). Criterion-Related Validity of Sit-and-Reach Tests for Estimating Hamstring and Lumbar Extensibility: a Meta-Analysis. Journal of sports science & medicine, 13(1), 1–14.

Hansberger, B. L., Loutsch, R., Hancock, C., Bonser, R., Zeigel, A., & Baker, R. T. (2019). EVALUATING THE RELATIONSHIP BETWEEN CLINICAL ASSESSMENTS OF APPARENT HAMSTRING TIGHTNESS: A CORRELATIONAL ANALYSIS. International journal of sports physical therapy, 14(2), 253–263.

Page P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy, 7(1), 109–119.

Healthy Benefits of Oat Milk: An Overview

Dr. Alex Jimenez

Vegan oat milk with oat flakes close up — Vegan oat milk with bowl of oat flakes close up

“For individuals switching to non-dairy and plant-based diets, can oat milk be a beneficial substitute for non-dairy milk drinkers?”

Table of Contents

Oat Milk

Oat milk is a dairy-free, lactose-free alternative nearly free of saturated fats, has more protein than most nut-based kinds of milk, adds fiber, and offers a healthy dose of B vitamins and minerals. It contains steel-cut or whole oats soaked in water that are then blended and strained with a cheesecloth or special milk bag that is cheaper to make than almond milk and is environmentally friendly.

Nutrition

Individuals can acquire 27% of daily calcium, 50% of daily vitamin B12, and 46% of daily B2. The nutritional information is for one serving of 1 cup of oat milk. (USDA FoodData Central. 2019)

Calories – 120
Fat – 5 grams
Sodium – 101 milligrams
Carbohydrates – 16 grams
Fiber – 1.9 grams
Sugars – 7 grams
Protein – 3 grams
Calcium – 350.4 milligrams
Vitamin B12 – 1.2 micrograms
Vitamin B2 – 0.6 milligrams

Carbohydrates

According to the United States Department of Agriculture, the number of carbohydrates in a cup of oat milk is 16, higher than other milk products.
However, the carbohydrates come from fiber and not fat.
Because oat milk is made from steel-cut or whole oats, there is more fiber per serving than cow’s milk, which offers no fiber, and almond and soy, which only contain one gram of fiber per serving.

Fats

Oat milk contains no fatty acids, no total saturated fat, and no total trans fats.
The milk does have 5 grams of total lipid fats.

Protein

Compared to cow’s and soy milk, oat milk has less protein, with only 3 grams per serving.
But compared to other substitutes, like almond milk and rice milk, oat milk provides more protein per serving.
This is beneficial for individuals following a vegan or dairy-free diet.

Vitamins and Minerals

Oat milk contains thiamin and folate, both B vitamins necessary for energy production.
The milk also has minerals, including copper, zinc, manganese, magnesium, and trace amounts of vitamins and minerals such as vitamin D, A IU, riboflavin, and potassium.
Most commercial oat milk is fortified with vitamins A, D, B12, and B2.

Calories

One serving of oat milk, about 1 cup, provides approximately 120 calories.

Benefits

Dairy Milk Alternative

Dairy allergies are common.
Around 2 to 3% of children younger than three years old are allergic to milk. (American College of Allergy, Asthma & Immunology. 2019)
80% outgrow the allergy, but the remaining 20% still deal with the allergy into adulthood, making dairy alternatives necessary.
An alternative to dairy milk for:
Allergies to dairy
Lactose intolerance
Following a vegan/dairy-free diet
Oat milk offers some of the same health benefits as cow’s milk, that include:
Protein to build and repair tissues.
Maintain hair and nail health.
Calcium for strong bones.
Macronutrients like folate help make red and white blood cells.

Lowers Cholesterol

A review determined that consuming oats and oat products has a profound effect in lowering total and LDL cholesterol levels. (Susan A Joyce et al., 2019)
The researchers found significant support between oat beta-glucans and blood cholesterol levels, showing that adding oats to one’s diet can help lower the risk of cardiovascular disease.

Cancer Fighting Properties

According to a review of plant-based milk alternatives, oat milk may contain anti-cancer properties and high nutritional value. (Swati Sethi et al., 2016)

Bowel Movement Regulation

Because a great deal of carbohydrates in oat milk come from fiber, it is also higher in fiber than regular milk.
Fiber can help because the nutrient absorbs water to regulate bowel movements and decrease constipation.
Only 5% of the population acquires daily fiber recommendations, making oat milk a healthy option. (Diane Quagliani, Patricia Felt-Gunderson. 2017)

Eco Friendly

Today the world is more mindful of the environmental impacts of farming. (American Society for Nutrition. 2019)
Spending on alternative milk has risen, and the consumption of dairy milk has dropped, not only for the benefits and taste but because of environmental concerns.
Dairy milk uses nine times more land to make one liter compared to rice milk, soy milk, almond milk, or oat milk.

Allergies

Oat milk is a beneficial alternative for individuals who are lactose intolerant or suffer from any other type of dairy allergy or those who have a nut allergy and can’t drink almond milk.
However, individuals should be careful of intake if they have celiac disease or any type of wheat allergy/sensitivity.
Individuals can still drink oat milk, but the labels need to be read to make sure the product contains gluten-free wheat.
Oats are gluten-free, but manufacturers often process them using the same equipment as other wheat products, which could cause a reaction.

Adverse Effects

Oat milk can contain acidity-regulating phosphates, which are common additives in processed foods and are linked to kidney disease.
Individuals will want to watch oat milk intake if they are prone to kidney stones. (Girish N. Nadkarni, Jaime Uribarri. 2014)
Individuals who eat a lot of processed foods might want to rotate with another non-dairy alternative milk to limit phosphate consumption.

Varieties

Many companies have their own oat milk, which is available at grocery and health food stores.
Additionally, the milk may come in multiple flavors, including vanilla and chocolate.
Several companies have also used their milk to create dairy-free ice creams.
Oat milk is available year-round.
Once opened, place store-bought oat milk in the refrigerator that will last 7 to 10 days.

Preparation

Individuals can make their own oat milk.
Use rolled or steel-cut oats with water, blend together, and strain.
Place the oats in a large bowl, cover them with water, and soak for at least four hours.
The next day, drain, rinse, blend in cold water, strain, and whisk.

Functional Medicine’s Influence Beyond Joints

References

USDA FoodData Central. (2019). The Original Oat-Milk.

American College of Allergy, Asthma & Immunology. (2019). Milk & Dairy.

Joyce, S. A., Kamil, A., Fleige, L., & Gahan, C. G. M. (2019). The Cholesterol-Lowering Effect of Oats and Oat Beta Glucan: Modes of Action and Potential Role of Bile Acids and the Microbiome. Frontiers in nutrition, 6, 171. doi.org/10.3389/fnut.2019.00171

Sethi, S., Tyagi, S. K., & Anurag, R. K. (2016). Plant-based milk alternatives an emerging segment of functional beverages: a review. Journal of food science and technology, 53(9), 3408–3423. doi.org/10.1007/s13197-016-2328-3

Quagliani, D., & Felt-Gunderson, P. (2016). Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. doi.org/10.1177/1559827615588079

American Society for Nutrition. (2019). Going nuts about milk? Here’s what you need to know about plant-based milk alternatives.

Nadkarni, G. N., & Uribarri, J. (2014). Phosphorus and the kidney: What is known and what is needed. Advances in nutrition (Bethesda, Md.), 5(1), 98–103. doi.org/10.3945/an.113.004655

Understanding Thoracodorsal Nerve Injury & Treatment

Dr. Alex Jimenez

Young brunette woman in brown jumper suffering from pain while massaging lymphatic nodes on armpit and sitting on couch at home, self-care ritual and holistic wellness practices concept

“Individuals experiencing pain symptoms like shooting, stabbing, or electrical sensations to the latissimus dorsi of the upper back could be caused by a nerve injury to the thoracodorsal nerve. Can knowing the anatomy and symptoms help healthcare providers develop an effective treatment plan?”

Table of Contents

Thoracodorsal Nerve

Also known as the middle subscapular nerve or the long subscapular nerve, it branches out from a part of the brachial plexus and provides motor innervation/function to the latissimus dorsi muscle.

Anatomy

The brachial plexus is a network of nerves that stem from the spinal cord in the neck. The nerves supply most of the sensation and movement of the arms and hands, with one on each side. Its five roots come from the spaces between the fifth through eighth cervical vertebrae and the first thoracic vertebra. From there, they form a larger structure, then divide, re-combine, and divide again to form smaller nerves and nerve structures as they travel down the armpit. Through the neck and chest, the nerves eventually join and form three cords that include:

Lateral cord
Medial cord
Posterior cord

The posterior cord produces major and minor branches that include:

Axillary nerve
Radial nerve

The minor branches include:

Superior subscapular nerve
Inferior subscapular nerve
Thoracodorsal nerve

Structure and Position

The thoracodorsal nerve branches off the posterior cord in the armpit and travels down, following the subscapular artery, to the latissimus dorsi muscle.
It connects to the upper arm, stretches across the back of the armpit, forming the axillary arch, and then expands into a large triangle that wraps around the ribs and the back.
The thoracodorsal nerve lies deep in the latissimus dorsi, and the lower edge typically reaches close to the waist.

Variations

There is a standard location and course of the thoracodorsal nerve, but individual nerves are not the same in everyone.
The nerve typically branches off the posterior cord of the brachial plexus from three different points.
However, different subtypes have been identified.
The thoracodorsal nerve supplies the teres major muscle in about 13% of individuals. (Brianna Chu, Bruno Bordoni. 2023)
The lats can have a rare anatomical variation known as a Langer’s arch, which is an extra part that connects to muscles or connective tissue of the upper arm beneath the common connecting point.
In individuals with this abnormality, the thoracodorsal nerve supplies function/innervation) to the arch. (Ahmed M. Al Maksoud et al., 2015)

Function

The latissimus dorsi muscle cannot function without the thoracodorsal nerve. The muscle and nerve help:

Stabilize the back.
Pull the body weight up when climbing, swimming, or doing pull-ups.
Assist with breathing by expanding the rib cage during inhalation and contracting when exhaling. (Encyclopaedia Britannica. 2023)
Rotate the arm inward.
Pull the arm toward the center of the body.
Extend the shoulders by working with the teres major, teres minor, and posterior deltoid muscles.
Bring down the shoulder girdle by arching the spine.
To bend to the side by arching the spine.
Tilt the pelvis forward.

Conditions

The thoracodorsal nerve can be injured anywhere along its path by trauma or disease. Symptoms of nerve damage can include: (U.S. National Library of Medicine: MedlinePlus. 2022)

Pain that can be shooting, stabbing, or electrical sensations.
Numbness, tingling.
Weakness and loss of function in the associated muscles and body parts, including wrist and finger drop.
Because of the nerve’s path through the armpit, doctors have to be cautious of the anatomical variants so they don’t inadvertently damage a nerve during breast cancer procedures, including axillary dissection.
The procedure is performed to examine or remove lymph nodes and is used in staging breast cancer and in treatment.
According to a study, 11% of individuals with axillary lymph node dissection suffered damage to the nerve. (Roser Belmonte et al., 2015)

Breast Reconstruction

In breast reconstruction surgery, the lats can be used as a flap over the implant.
Depending on the circumstances, the thoracodorsal nerve can be left intact or severed.
The medical community has not agreed on which method has the best outcomes. (Sung-Tack Kwon et al., 2011)
There is some evidence that leaving the nerve intact can cause the muscle to contract and dislocate the implant.
An intact thoracodorsal nerve may also cause atrophy of the muscle, which can lead to shoulder and arm weakness.

Graft Uses

A portion of the thoracodorsal nerve is commonly used in nerve graft reconstruction to restore function after injury, which includes the following:

Musculocutaneous nerve
Accessory nerve
Axillary nerve
The nerve can also be used to restore nerve function to the triceps muscle in the arm.

Rehabilitation

If the thoracodorsal nerve is injured or damaged, treatments can include:

Braces or splints.
Physical therapy to improve range of motion, flexibility, and muscle strength.
If there is compression, surgery may be required to alleviate the pressure.

Exploring Integrative Medicine

References

Chu B, Bordoni B. Anatomy, Thorax, Thoracodorsal Nerves. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK539761/

Al Maksoud, A. M., Barsoum, A. K., & Moneer, M. M. (2015). Langer’s arch: a rare anomaly affects axillary lymphadenectomy. Journal of surgical case reports, 2015(12), rjv159. doi.org/10.1093/jscr/rjv159

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