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Pickleball: Health Benefits For Everybody

By
Dr. Alex Jimenez
-
Two women playing padel outdoor

Pickleball is a growing, increasingly popular sport that can be enjoyed by individuals of every age and fitness level. It combines elements of tennis and badminton at a slightly slower pace that makes it ideal for families and provides excellent health benefits and enjoyable socializing. It is easy to learn and requires little practice. The sport is easy on the body and is a great activity for seniors because it is joint-friendly.

Pickleball: Health Benefits For Everybody

Pickleball

Individuals do not need to be athletes or belong to a certain age group to play or benefit from the sport. It requires minimal equipment and a few basic skills. Using a flat paddle and a plastic pickleball, opponents singles or doubles play a game like tennis or badminton.

Playing the Game

  • A three-foot-long net is set up in the center of a court measuring 44 feet long by 20 feet wide.
  • The court is divided between right and left service zones.
  • If the receiving side misses the serving side volley, the serving side receives a point.
  • The game is played to 11 points, but a player or team must win by two points.
  • The ball’s design keeps the pace manageable and user-friendly.
  • Pickleball has other intricacies common with other racket-court sports.
  • The player serves from a specific side.
  • The no-volley zone, or the kitchen is seven feet from the net on both sides.
  • There are rules regarding when the player must call the score, how tournaments work, and variations between singles and doubles matches.
  • Most players only need a few games to pick up the basics.

Reasons To Play

The sport offers a number of health benefits.

Improves Mental Health

  • One study found individuals who played pickleball tended to have better mental health and outlook.
  • Researchers followed older adults competing in pickleball competitions and tournaments.
  • At the end of the study, the researchers found that a commitment to a physical hobby correlated to reduced depression levels.

Improves Cardiovascular Health

  • The sport is not as physically intense as say tennis, but offers significant benefits for cardiovascular health.
  • One study found that individuals who played three times a week for an hour had improved cardiorespiratory fitness, lower cholesterol levels, and decreased blood pressure.
  • Experts found that it is a healthy alternative to traditional exercises like walking or biking.

Improved Hand-Eye Coordination

  • Pickleball will improve hand-eye coordination and reflexes.
  • Coordinating the feet, legs, arms, hands, and eye movements quickens responses, challenges the brain to think fast, and increases balance.
  • Physical activity combined with cognitive challenges has been found to improve cognitive health and prevent mental decline in older adults.

Socialization

  • Pickleball requires an opponent or two for doubles matches.
  • A significant benefit is that the sport provides increased socialization.
  • Socializing with others, especially the elderly can help with loneliness.
  • Loneliness can negatively impact physical and mental health, increasing the risk of heart disease, stroke, dementia, and depression.

Getting Started

Individuals need minimal gear like paddles, shoes, and balls and knowledge to get started playing. One of the easiest ways to begin is locating a court in the community. This is a great physical activity that can be competitive, but overall it is fun, easy to play, and provides great health benefits.

Home Exercises For Pain Relief

References

Casper, Jonathan M, and Jung-Hwan Jeon. “Psychological Connection to Pickleball: Assessing Motives and Participation in Older Adults.” Journal of Aging and physical activity, 1-6. 24 Oct. 2018, doi:10.1123/japa.2017-0381

Cerezuela, Juan-Leandro, et al. “Pickleball and mental health in adults: A systematic review.” Frontiers in psychology vol. 14 1137047. 21 Feb. 2023, doi:10.3389/fpsyg.2023.1137047

Ryu, Jungsu, et al. “Pickleball, Personality, and Eudaimonic Well-Being in Middle-Aged and Older Adults.” Journal of Aging and physical activity vol. 30,5 885-892. 14 Feb. 2022, doi:10.1123/japa.2021-0298

Vitale, Kenneth, and Steven Liu. “Pickleball: Review and Clinical Recommendations for this Fast-growing Sport.” Current sports medicine reports vol. 19,10 (2020): 406-413. doi:10.1249/JSR.0000000000000759

Webber, Sandra C et al. “Physical Activity Intensity of Singles and Doubles Pickleball in Older Adults.” Journal of Aging and physical activity vol. 31,3 365-370. 10 Sep. 2022, doi:10.1123/japa.2022-0194

Stretches For Sitting and Standing Jobs: EP Sciatica Clinic

By
Dr. Alex Jimenez
-
Doctor or therapist exercise with young female patient at clinic or hospital

Sitting at a desk or standing at a workstation in the same position for hours at a time every day or night can strain the body’s neuromusculoskeletal system. This causes hunching of the shoulders which leads to body tension, headaches, and neck, shoulder, back, leg, and foot pain. Taking regular breaks to move and stretch out provides various benefits that include pain symptom relief, increased circulation, improved posture, increased energy, muscle relaxation, and improve overall health. Here we look at stretches for sitting and standing jobs.

Stretches For Sitting and Standing Jobs: EP Chiropractic Clinic

Stretches For Sitting and Standing Jobs

Sitting or standing for too long can affect an individual’s health. The body is made to move and not remain in one position for long periods. Standing and sitting for a prolonged period of time increases the risk for chronic conditions, sleep disorders, digestion issues, weight gain, obesity, heart disease, cancer, and diabetes. To help break the cycle of staying in one position, experts recommend taking movement breaks for one to three minutes every 30 to 45 minutes, or at least once an hour.

Individuals are encouraged to find ways to set up a job/work system where they are not limited to just sitting or standing but have a balance where they can move around, do some desk work, move some more, and so on where the body is regularly engaging all the muscles and not only using a few that often leads to overworked muscles and overcompensating postures that lead to injuries. This can be using a standing desk, taking quick short walks, or doing some stretches. Movement loosens up the body and helps maintain mental focus.

Flexibility Breaks

The following stretches for sitting and standing jobs are recommended to be done as often as possible to develop healthy habits.

  • Set an alarm for every 45 to 55 minutes and perform the stretches.
  • Hold each stretch for at least 15-30 seconds.
  • Avoid exercises or stretches that cause discomfort or pain.

Chest Stretch

Many individuals begin to hunch forward. Therefore, it is essential to stretch the pectoral/chest muscles and shoulders. Individuals with shoulder problems or injuries should avoid this stretch.

  • Stand with the feet shoulder-width apart.
  • The stretch can be performed seated in a chair.
  • Move the arms behind the body and, if possible, interlock the fingers together.
  • Straighten the arms and gently lift the hands up until you feel a stretch in the chest.
  • Hold for 10 to 30 seconds.
  • Repeat 5-10 times.
  • Individuals can also use a resistance band and hold it overhead.
  • Individuals can put their forearms on either side of a doorway, and gently press forward until the stretch is felt in the chest.

Upper Back Stretch

The upper back stretch will help get circulation moving in all the muscles between the shoulder blades as well as the traps and the shoulders.

  • Begin in a seated or standing position.
  • Stretch the arms straight out.
  • Place one hand on top of the other.
  • Reach away with your arms.
  • Relax and gently bend the head down.
  • Imagine the arms curving up and over an imaginary sphere.
  • Hold the stretch for 10 to 30 seconds.

Neck Stretch

​Tension in the neck can lead to headaches and upper back pain. Forward head posture is common when working at a desk/workstation, which places extra weight and stress on the neck muscles. The head can weigh up to 11 pounds. Staying aware of posture and regular stretching can provide relief.

  • Start in a sitting position, with the back straight and the shoulders back.
  • Reach down and grab the side of the chair with your hand.
  • Gently pull on the chair, while tilting the head in the opposite direction, feeling the stretch down the side of the neck and shoulder.
  • Hold for 10 to 30 seconds and repeat on the other side.
  • Repeat five to 10 times on each side.

Inner Thigh Stretch

Stretching the inner thigh is important for the hips and groin. This stretch helps open the hips and gets rid of tightness and tension in the lower body.

  • In a seated position, widen the legs, toes outward, and lean forward with the elbows on the thighs.
  • Keep the back straight and the abs contracted.
  • Gently press forward while using the elbows to push the thighs out until a stretch is felt in the inner thighs.
  • Hold for 10 to 30 seconds.
  • Repeat as many times as necessary to get a thorough stretch.

Regular stretching will help to improve the range of motion and help the muscles move more efficiently. Stretching may also help individuals reach or maintain a healthy weight for improved posture.

Benefits of Stretching

References

Cooley D, Pedersen S. A pilot study of increasing non-purposeful movement breaks at work as a means of reducing prolonged sitting. J Environ Public Health. 2013;2013:128376. doi:10.1155/2013/128376

Daneshmandi H, Choobineh A, Ghaem H, Karimi M. Adverse effects of prolonged sitting behavior on the general health of office workers. J Lifestyle Med. 2017;7(2):69-75. doi:10.15280/jlm.2017.7.2.69

Fathollahnejad, Kiana, et al. “The effect of manual therapy and stabilizing exercises on the forward head and rounded shoulder postures: a six-week intervention with a one-month follow-up study.” BMC Musculoskeletal Disorders vol. 20,1 86. 18 Feb. 2019, doi:10.1186/s12891-019-2438-y

Feldman, Anatol G. “The Relationship Between Postural and Movement Stability.” Advances in experimental medicine and biology vol. 957 (2016): 105-120. doi:10.1007/978-3-319-47313-0_6

Korakakis, Vasileios, et al. “Physiotherapist perceptions of optimal sitting and standing posture.” Musculoskeletal Science & Practice vol. 39 (2019): 24-31. doi:10.1016/j.msksp.2018.11.004

Lurati AR. Health issues and injury risks associated with prolonged sitting and sedentary lifestyles. Workplace Health Saf. 2018;66(6):285-290. doi:10.1177/2165079917737558

Nakphet N, Chaikumarn M, Janwantanakul P. Effect of different types of rest-break interventions on neck and shoulder muscle activity, perceived discomfort and productivity in symptomatic VDU operators: A randomized controlled trial. Int J Occup Saf Ergon. 2014;20(2):339-53. doi:10.1080/10803548.2014.11077048

Sanders, Martha J, and Claudia Michalak Turcotte. “Posture makes perfect.” Today’s FDA: official monthly journal of the Florida Dental Association vol. 25,2 (2013): 62-5.

Shaghayegh Fard, B et al. “Evaluation of forward head posture in sitting and standing positions.” The European spine journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society vol. 25,11 (2016): 3577-3582. doi:10.1007/s00586-015-4254-x

Walking Energy Snacks: EP Functional Wellness Clinic

By
Dr. Alex Jimenez
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Smiling black guy sportsman with wireless headset eating protein bar and using phone while break, exercising at park, empty space

Walking is a great physical exercise activity that requires endurance. When walking for two hours or more, refueling energy stores can be done with portable walking energy snacks. These are foods that can be taken along and eaten while on the move. This includes fruits, vegetables, energy bars, trail mix, energy gels, and sports drinks that can replenish the body. However, depending on when an individual goes for a walk, they need to think about breakfast or lunch nutrition before engaging in the walk. This will help to get the most benefits from the snacks, as well as, what to have after the workout for recovery.

Walking Energy Snacks: EP's Functional Chiropractic Clinic

Walking Energy Snacks

Individuals walking for a long time will want a snack – before, during, and after. There are various options to choose from. Individuals may want to experiment with various snack and drink options to find the right balance of carbs, fat, and protein so that the body gets the energy it needs without feeling weighed down or hungry soon after. The ideal walking energy snacks should be healthy, full of energy, and easy to eat on the move.

Fruit Snacks

  • Fruit snacks are great for the all-natural carbohydrate burst.
  • Bananas are great for potassium.
  • Apples, oranges, and raisins are also recommended packable snacks.
  • For certain individuals, the fiber in some fruits can get digestion moving, requiring a restroom, so plan ahead.
  • Some individuals can eat fruit regularly but may have an upset stomach during walking, which is why experimentation may be necessary.

Energy Bars

  • Nutrition bars can provide vitamins and minerals and protein but can be high in calories.
  • Check the labels to choose the balance of ingredients that’s best for you.
  • Energy bars offer a healthy combination of carbohydrates, protein, and fat.​
  • They are convenient for a snack when on a walk.
  • Most products utilize peanuts/other nuts or soy for protein.
  • Individuals may want to avoid chocolate-covered bars, as they can melt.

Trail Mix

  • Trail mixes are the original energy bar.
  • Individuals can mix their own, buy in bulk, or pre-packaged.
  • Trail mix contains nuts for protein, raisins or other dried fruit for carbohydrates, and chocolate or carob for taste.
  • The salted varieties can help replace electrolytes.
  • Be aware of portion control, as trail mix is often high in fat and calories.

Energy Gels

  • Energy gels provide a carbohydrate boost designed for individuals doing endurance events and activities.
  • Energy gels need to be taken with water for carbohydrate digestion.
  • There are some that can be taken without water but may not provide as much energy.
  • For individuals that walk fast and breathe hard, energy gels can be safer than chewing and possibly choking.
  • Newer brands are trying to be natural and less sweet.

Energy and Sports Drinks

  • Water is not enough to keep the body hydrated on long walks.
  • Sports drinks with sugar and salt replenish H2O and electrolyte levels more thoroughly when walking for more than an hour helping to prevent dehydration and hyponatremia/low salt levels.
  • It is recommended to avoid:
  • High-caffeine energy drinks in small cans, as they have too much caffeine and not enough hydrating water.
  • Sports and energy drinks with additives and herbs, which do not help on walks, and look for those with salt and carbohydrate replacement.

Ankle Sprain Recovery

References

Francois, Monique E et al. “’Exercise snacks’ before meals: a novel strategy to improve glycaemic control in individuals with insulin resistance.” Diabetologia vol. 57,7 (2014): 1437-45. doi:10.1007/s00125-014-3244-6

Islam, Hashim, et al. “Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health.” Exercise and sport sciences review vol. 50,1 (2022): 31-37. doi:10.1249/JES.0000000000000275

Marangoni, Franca, et al. “Snacking in nutrition and health.” International Journal of food sciences and Nutrition vol. 70,8 (2019): 909-923. doi:10.1080/09637486.2019.1595543

McCubbin, Alan J et al. “Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments.” International Journal of sports nutrition and exercise metabolism vol. 30,1 (2020): 83-98. doi:10.1123/ijsnem.2019-0300

Moore, Daniel R et al. “Walking or body weight squat “activity snacks” increase dietary amino acid utilization for myofibrillar protein synthesis during prolonged sitting.” Journal of applied physiology (Bethesda, Md.: 1985) vol. 133,3 (2022): 777-785. doi:10.1152/japplphysiol.00106.2022

Njike, Valentine Yanchou, et al. “Snack Food, Satiety, and Weight.” Advances in nutrition (Bethesda, Md.) vol. 7,5 866-78. 15 Sep. 2016, doi:10.3945/an.115.009340

Overexertion, Repetitive Stress Injuries: EP Sciatica Clinic

By
Dr. Alex Jimenez
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One young mixed race female call centre telemarketing agent suffering with aching wrist pain while .

Overexertion and repetitive stress injuries make up a fourth of all work injuries. Repetitive pulling, lifting, punching in numbers, typing, pushing, holding, carrying, and scanning are the most common causes of job-related injuries. These types of injuries are the most common that cause missed days at work.  Overexertion can lead to lasting physical chronic conditions, ranging from chronic back pain to chronic joint pain caused by the advanced wearing and tearing of the various musculoskeletal tissues. Chiropractic medicine takes a comprehensive and whole-body approach to treating neuromusculoskeletal injuries. Chiropractic relieves tight or damaged muscles, increases nerve energy flow, and properly aligns the joints through adjustments, spinal traction, decompression, and various forms of manual manipulation.

Overexertion, Repetitive Stress Injuries: EP Chiropractic Specialists

Overexertion and Repetitive Stress Injuries

Overexertion and repetitive stress injuries typically occur over time/years of engaging in the same strenuous activity regularly. However, an overexertion injury can occur with one sudden or extreme movement. A worker can injure muscles, tendons, joints, and ligaments. Overexertion can lead to musculoskeletal disorders with symptoms including:

  • Inflammation
  • Swelling
  • Numbness
  • Stiffness
  • Chronic pain
  • Limited or total loss of mobility in the muscles, tendons, ligaments, and joints.

Types

A few of the most common examples of overexertion injuries include:

Soft-Tissue

  • Injuries to muscles, ligaments, tendons, and joints.

Back

  • Pulled, strained back muscles.
  • Herniated discs.
  • Compressed nerve roots.
  • Fractured vertebrae.

Dehydration and Heat Stroke

  • Most common among workers doing outdoor manual labor.

Repetitive and Overuse

  • Injuries range from carpal tunnel syndrome to stress fractures.
  • Often the result of weeks, months, or years of repeated movements
  • In many cases, two or more injuries can happen simultaneously.
  • For example, a worker is more likely to sustain an injury if they are dehydrated or they are performing dual tasks.

Causes

Certain movements and activities are more likely to cause overexertion injuries. Some of the most common include:

  • Daily lifting of objects, light and heavy.
  • Performing awkward movements that cause the body to be in unhealthy positions.
  • Standing and/or sitting or for long periods.
  • Using excessive force to perform tasks.
  • Operating heavy machinery.
  • Working in hot and/or humid conditions.

High-Rate Injury Industries

Industries in which overexertion injuries are most common include:

  • Education.
  • Health services.
  • Manufacturing.
  • Construction.
  • Warehouse work.
  • Transportation.
  • Wholesale trade.
  • Retail stores.

Chiropractic Treatment

These injuries can lead to missed work, debilitating pain, and medical bills. Depending on the severity of the injury, chiropractic care will use massage techniques, spinal manipulation, traction, and decompression therapies, to increase flexibility and mobility to reduce the chances of a recurring injury. The benefits of chiropractic include:

  • Prevents the risk of worsening or future injuries.
  • Expedites recovery to help individuals rehabilitate and get back to work sooner.
  • Improves physical and mental well-being.
  • Provide recommendations on how to properly stretch and strengthen muscles.
  • Nutritional anti-inflammatory recommendations.

By learning how to avoid overexertion injuries, workers can be more productive, enjoy work, and improve their quality of life.

From Injury To Recovery

References

Anderson, Vern Putz, et al. “Occupational fatalities, injuries, illnesses, and related economic loss in the wholesale and retail trade sector.” American Journal of industrial medicine vol. 53,7 (2010): 673-85. doi:10.1002/ajim.20813

Choi, Hyun-Woo, et al. “Characteristics of occupational musculoskeletal disorders of five sectors in the service industry between 2004 and 2013.” Annals of Occupational and environmental medicine vol. 29 41. 19 Sep. 2017, doi:10.1186/s40557-017-0198-4

Friedenberg, Rivi, et al. “Work-related musculoskeletal disorders and injuries among emergency medical technicians and paramedics: A comprehensive narrative review.” Archives of Environmental & occupational health vol. 77,1 (2022): 9-17. doi:10.1080/19338244.2020.1832038

Galinsky, T et al. “Overexertion injuries in home health care workers and the need for ergonomics.” Home health care services quarterly vol. 20,3 (2001): 57-73. doi:10.1300/J027v20n03_04

González Fuentes, Aroa, et al. “Work-related overexertion injuries in cleaning occupations: An exploration of the factors to predict the days of absence by means of machine learning methodologies.” Applied ergonomics, vol. 105 103847. 30 Jul. 2022, doi:10.1016/j.apergo.2022.103847

Schoenfisch, Ashley L et al. “Declining rates of work-related overexertion back injuries among union drywall installers in Washington State, 1989-2008: Improved work safety or shifting of care?.” American Journal of industrial medicine vol. 57,2 (2014): 184-94. doi:10.1002/ajim.22240

Williams, J M et al. “Work-related injuries in a rural emergency department population.” Academic emergency medicine: official journal of the Society for Academic Emergency Medicine vol. 4,4 (1997): 277-81. doi:10.1111/j.1553-2712.1997.tb03548.x

Hunger Digestion Regulating Hormones: EP Functional Clinic

By
Dr. Alex Jimenez
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Beautiful latino young woman at home - Pretty south american with curly hair female portrait, lifestyle and domestic life scene

Before the body can benefit from consumed nutrients, the gastrointestinal tract has to digest and absorb the foods. Before eating, the body needs to feel hungry. However, hunger is not the same as appetite. Hunger is a physical reaction caused by hormonal and chemical changes in the body when fuel is needed. Appetite is more of a desire to eat and can be a learned response. It is one reason why individuals can eat when they are not hungry. The body comprises different hormones that regulate hunger, digestion, and appetite.

Hunger Digestion Regulating Hormones

Hunger Digestion Regulating Hormones: EP Chiropractic Clinic

Hunger Hormones

Hunger is the feeling when the body needs food. When the body has enough, hunger should subside. That’s because various hormones regulate hunger.

Leptin

  • Leptin is a hormone secreted by adipose tissue/fat into the bloodstream.
  • The more fat in the body, the higher the blood levels of leptin.
  • Leptin level also increases with food intake and is higher in females than males, but overall, it lowers with age.
  • Increased leptin levels trigger the hypothalamus to reduce hunger.

Ghrelin

  • Ghrelin is a hormone produced by the stomach and small intestine when the stomach is empty.
  • Like leptin, it also works with the hypothalamus.
  • However, instead of suppressing hunger, it increases hunger.

Insulin

  • The pancreas produces this hormone.
  • It is mostly known for regulating blood sugar levels.
  • It also suppresses hunger.

Adiponectin

  • Adiponectin is a hormone secreted by fat cells.
  • As body fat levels go down, this hormone goes up.
  • If fat levels go up, adiponectin levels go down.

Cholecystokinin

  • Cholecystokinin is a hormone produced in the small intestine during and after a meal.
  • It triggers the release of bile and digestive enzymes into the small intestine.
  • These suppress hunger and make the body feel full.

Peptide YY

  • This hormone suppresses appetite for about 12 hours after eating.
  • Made by both the large and small intestines after eating.

Glucocorticoids

  • Adrenal glands make these hormones, and their primary function is to regulate inflammation and other processes, but they also impact hunger.
  • A cortisol deficiency reduces appetite, but excessive amounts of glucocorticoids increase hunger.

Digestion Hormones

Digestion is coordinated and regulated by hormones.

Gastrin

  • Gastrin is a hormone the stomach and the small intestine release when eating.
  • Gastrin stimulates the release of hydrochloric acid and pepsinogen in the stomach to speed up digestion.
  • Gastrin stimulates glucagon, which works with insulin to regulate blood sugar.

Secretin

  • Secretin is a hormone made by the small intestine.
  • It is secreted into the bloodstream when the acidic chyme from the stomach enters the small intestine.
  • Secretin stimulates the pancreas to release bicarbonate digestive liquids into the small intestine.
  • The bicarbonate neutralizes the acidity.
  • Secretin acts on the stomach to trigger the production of pepsinogen to help break down proteins.

Cholecystokinin – CCK

  • The small intestine makes and releases CCK into the bloodstream.
  • Essential fat digestion stimulates the gallbladder to release bile into the small intestine.
  • It also triggers the pancreas to release various digestive enzymes so they can break down fats, carbohydrates, and proteins.

Motilin

  • The small intestine makes Motilin.
  • Motilin speeds up activity in the stomach and small intestine.
  • It also stimulates the stomach and pancreas to release various secretions and causes the gallbladder to contract.

Glucose – Dependent Insulinotropic Peptide – GIP

  • Sometimes called a gastric inhibitory peptide.
  • The small intestine makes this hormone.
  • It stimulates the pancreas to release insulin and slows down stomach digestive activity.

Peptide YY and Enterogastrone

  • Released by the small intestine, two more hormones slow digestion down and decrease the production of digestive secretions.

Chiropractic Care and Metabolism

References

Chandra, Rashmi, and Rodger A Liddle. “Cholecystokinin.” Current Opinion in Endocrinology, diabetes, and Obesity vol. 14,1 (2007): 63-7. doi:10.1097/MED.0b013e3280122850

Davis, Jon. “Hunger, ghrelin and the gut.” Brain Research vol. 1693, Pt B (2018): 154-158. doi:10.1016/j.brainres.2018.01.024

Gupta K, Raja A. Physiology, Gastric Inhibitory Peptide. [Updated 2022 Sep 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK546653/

Konturek, S J et al. “Brain-gut axis and its role in the control of food intake.” Journal of Physiology and Pharmacology: an official journal of the Polish Physiological Society vol. 55,1 Pt 2 (2004): 137-54.

Prosapio JG, Sankar P, Jialal I. Physiology, Gastrin. [Updated 2023 Apr 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK534822/

Rix I, Nexøe-Larsen C, Bergmann NC, et al. Glucagon Physiology. [Updated 2019 Jul 16]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: www.ncbi.nlm.nih.gov/books/NBK279127/

Suzuki, Keisuke, et al. “The role of gut hormones and the hypothalamus in appetite regulation.” Endocrine Journal vol. 57,5 (2010): 359-72. doi:10.1507/endocrine.k10e-077

Tack, Jan, et al. “The gastrointestinal tract in hunger and satiety signaling.” United European gastroenterology journal vol. 9,6 (2021): 727-734. doi:10.1002/ueg2.12097

Zanchi, Davide, et al. “The impact of gut hormones on the neural circuit of appetite and satiety: A systematic review.” Neuroscience and biobehavioral reviews vol. 80 (2017): 457-475. doi:10.1016/j.neubiorev.2017.06.013

Overtraining Syndrome: EP Functional Health Clinic

By
Dr. Alex Jimenez
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Individuals can become overly passionate about exercising. However, constantly training the body without taking enough time to rest and recover can impact athletes and fitness enthusiasts physically and mentally and lead to overtraining syndrome. Excessive training can cause decreases in athletic physical performance that can be long-lasting, sometimes taking several weeks or months to recover. Individuals who don’t learn to manage overtraining can have injuries and more frequent illnesses and infections. And the psychological effects can also lead to negative mood changes. Learn the signs and how to cut back to prevent injury and/or burnout.

Overtraining Syndrome: EP's Chiropractic Injury Team

Overtraining Syndrome

Athletes and fitness lovers often exercise longer and harder than average to reach peak performance. Even individuals just getting started with exercise can push their limits as they try to figure out what works for them. This means taking into consideration the following:

  • The mental side of training.
  • How to get and stay motivated.
  • How to set up a safe and effective program with balanced cardio and strength training.
  • How to avoid skipping workouts when things get in the way.
  • Exercising too much is a mistake many beginners make, putting themselves at risk for injury.

Overtraining syndrome is when the body goes through and feels:

  • Extreme fatigue.
  • Physical performance problems.
  • Mood changes.
  • Sleep disturbances.
  • Other issues due to working out or training too much and/or too hard without giving the body enough time to rest.

Overtraining is common among athletes who train beyond their body’s ability to recover, usually when preparing for a competition or event. Conditioning for athletes and enthusiasts requires a balance between work and recovery.

Signs and Symptoms

There are several signs to look for, with the more common symptoms being:

  • Mild muscle or joint soreness, general aches, and pains.
  • Decreased training capacity, intensity, or performance.
  • Lack of energy, constantly tired, and/or drained.
  • Brain fog.
  • Insomnia.
  • Decreased appetite or weight loss.
  • Loss of enthusiasm for the sport or exercise.
  • Irregular heart rate or heart rhythm.
  • Increased injuries.
  • Increased headaches.
  • Feeling depressed, anxious, or irritable.
  • Sexual dysfunction or decreased sex drive.
  • Lower immunity with an increase in colds and sore throats.

Prevent Overtraining

  • Predicting whether there is a risk of overtraining can be tricky because every person responds differently to various training routines.
  • Individuals have to vary their training throughout and schedule adequate time for rest.
  • Individuals who believe they may be training too hard should try the following strategies to prevent overtraining syndrome.

Take Note of Mental and Mood Changes

Methods exist to test for overtraining objectively.

  • One is taking note of psychological signs and symptoms associated with changes in an individual’s mental state can be an indicator.
  • Decreased positive feelings for exercise, physical activities, and sports.
  • Increased negative emotions, like depression, anger, fatigue, and irritability, can appear after a few days of intense training.
  • If these feelings and emotions begin to present, it is time to rest or dial the intensity down.

Training Log

  • A training log that notes how the body feels daily.
  • It can help individuals notice downward trends and decreased enthusiasm.
  • This can help individuals learn to listen to their body’s signals and rest when necessary.

Monitor Heart Rate

  • Another option is to track changes in heart rate over time.
  • Monitor heart rate at rest and specific exercise intensities while training, and record it.
  • If the heart rate increases at rest or a given intensity, this could be a risk indicator, especially if symptoms develop.
  • Track resting heart rate each morning.
  • Individuals can manually take a pulse for 60 seconds immediately after waking up.
  • Individuals can also use a heart rate monitor or fitness band.
  • Any marked increase from the norm may indicate that the body has not fully recovered.

Treatment

Rest and Recovery

  • Reduce or stop the exercise and allow the mind and body a few rest days.
  • Research on overtraining shows that complete rest is the primary treatment.

Take Extra Rest Days

  • Starting anything new will usually make the body sore.
  • Be prepared for the aches and take extra rest days when needed.
  • The body won’t have the same energy levels from day to day or even from week to week.

Consult A Trainer

  • Not sure where to start or how to approach working out safely.
  • This is the time to meet with a professional who can look at physical and medical history, fitness level, and goals.
  • They can develop a customized program to meet specific needs.

Nutrition and Hydration

  • Maintain optimal body hydration with plenty of H2O/water and rehydrating drinks, vegetables, and fruits.
  • Staying properly hydrated is key to both recovery and prevention.
  • Getting enough protein and carbohydrates supports muscle recovery.
  • Carbs are important for endurance, and protein is important for muscular strength and power.

Sports Chiropractic Massage

  • Research shows that sports massage benefits muscle recovery and can improve delayed onset muscle soreness/DOMS.
  • Massage keeps muscles loose and flexible and increases blood circulation for expedited recovery.

Relaxation Techniques

  • Stress-reduction techniques such as deep breathing and progressive muscle relaxation exercises can improve rest and recovery.

Total recovery from overtraining syndrome can take a few weeks or longer, depending on the individual’s health status and how long the excessive training has gone on. A physician can refer individuals to a physical therapist or sports chiropractor, who can develop a personalized recovery plan to get the body back to top form.

Military Training and Chiropractic

References

Bell, G W. “Aquatic sports massage therapy.” Clinics in sports medicine vol. 18,2 (1999): 427-35, ix. doi:10.1016/s0278-5919(05)70156-3

Carrard, Justin, et al. “Diagnosing Overtraining Syndrome: A Scoping Review.” Sports Health vol. 14,5 (2022): 665-673. doi:10.1177/19417381211044739

Davis, Holly Louisa, et al. “Effect of sports massage on performance and recovery: a systematic review and meta-analysis.” BMJ open sport & exercise medicine vol. 6,1 e000614. 7 May. 2020, doi:10.1136/bmjsem-2019-000614

Grandou, Clementine, et al. “Symptoms of Overtraining in Resistance Exercise: International Cross-Sectional Survey.” International Journal of sports physiology and Performance vol. 16,1 (2021): 80-89. doi:10.1123/ijspp.2019-0825

Meeusen, Romain, et al. “Brain neurotransmitters in fatigue and overtraining.” Applied physiology, nutrition, and metabolism = Physiologie applique, nutrition et metabolisme vol. 32,5 (2007): 857-64. doi:10.1139/H07-080

Peluso, Marco Aurélio Monteiro, and Laura Helena Silveira Guerra de Andrade. “Physical activity and mental health: the association between exercise and mood.” Clinics (Sao Paulo, Brazil) vol. 60,1 (2005): 61-70. doi:10.1590/s1807-59322005000100012

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

The Real Cost Of Back Pain

By
Dr. Alex Jimenez
-

Introduction

Back pain is widespread and can negatively impact an individual’s work productivity. The severity and location of where the pain can vary from acute to chronic, making it a complex problem that can be expensive to treat. Several factors can contribute to back pain, affecting the surrounding muscles, ligaments, and spinal discs in the spinal region. The most commonly affected area where back pain is causing issues is the lumbar region, which supports the upper body’s weight and stabilizes the lower body. Lower back pain can also cause radiating referred pain down to the legs, further affecting an individual’s quality of life. In this article, we will explore the economic cost and burden of chronic back pain and how spinal decompression can help alleviate the pain, allowing many individuals to return to work pain-free. We work with certified medical providers who use our patients’ valuable information to treat individuals with back pain and inform them about non-surgical treatments like spinal decompression that can help relieve them from back pain and get them back to their daily activities. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

The Burden Of Chronic Back Pain

 

Back pain can range from acute to chronic, depending on the extent of the injury. It can affect the non-specific or specific area of the spine. Non-specific back pain doesn’t have an underlying cause, while specific back pain is due to environmental factors that increase the risk of compressing the spinal discs. Research studies revealed that back pain can be a burden because it is difficult to treat and costly, affecting millions of individuals in the workplace. It is a widespread musculoskeletal disorder that can be disheartening without relief.

 

The Economic Cost Of Back Pain

Back pain is a significant cause of work loss and limitations for many individuals, as reported by “The Ultimate Spinal Decompression” by Dr. Perry Bard, D.C., and Dr. Eric Kaplan, D.C., FIAMA. Working adults with back pain are more likely to utilize healthcare services, leading to costs of over $12 billion per year, making it one of the most expensive conditions in the U.S. Additional research studies revealed that back pain has a greater economic impact than most other health conditions due to its effect on work absenteeism, reduced productivity, and increased risk of leaving the labor market. This can leave working adults feeling disheartened, angry, depressed, and stressed. However, many cost-effective and safe treatments can help relieve individuals suffering from back pain, eliminating the need for expensive surgeries.

 

Reducing Soft Tissue Injuries With Chiropractic-Video

From Injury to Recovery (with Chiropractic Care) | El Paso, Tx (2023)

Are you suffering from pain that radiates from your back down to your legs? Do you experience stiffness in certain areas of your back or constant stress affecting your work productivity? If so, you may be dealing with back pain, a common complaint among many individuals in the workforce. Depending on its severity, back pain can be either specific or non-specific and is a complex condition that can be expensive to treat. Unfortunately, many working adults continue to work with back pain, which can cause them to take a leave of absence from work due to the pain. This can lead to more harm and disability since the pain can be unbearable. However, there are ways to reduce the effects of back pain and provide relief to many working individuals. Non-surgical treatments such as MET, chiropractic manipulation, traction therapy, and spinal decompression can help reduce the impact of back pain by relieving pain from the surrounding muscles, soft tissues, and ligaments affected by back pain. Additionally, individuals can combine non-surgical treatments with other therapies to prevent back pain from reoccurring and promote overall health and wellness. A video demonstrating these non-surgical treatments is available for your convenience.

The Effects Of Spinal Decompression On Back Pain

 

Many individuals choose non-surgical treatments to alleviate back pain for their cost-effectiveness, safety, and non-invasiveness. One such treatment is spinal decompression, which research studies have shown to improve lumbar spine conditions in individuals with associated back pain. Spinal decompression uses gentle traction to pull the spine and allow compressed spinal discs to return to their original position, restoring nutrients and oxygenated blood and reducing back pain’s effects. It also relieves nerve root compression, which can affect surrounding muscles. Through regular spinal decompression sessions, individuals can begin to feel relief from back pain while becoming more mindful of the environmental factors that cause it.

 

Conclusion

Many people in the workforce suffer from back pain, causing them to miss work frequently. This problem is common and expensive to treat due to its complexity. Back pain is often accompanied by other symptoms associated with various conditions that can cause chronic pain. Fortunately, cost-effective and safe treatments can help alleviate back pain and allow individuals to return to work. One effective treatment is spinal decompression, which involves gentle traction that pulls the spine and relieves associated symptoms. This non-surgical treatment is safe, affordable and helps the body heal naturally. After a few sessions, many individuals experience significant relief from back pain and reduced chances of recurrence.

 

References

Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.

Phillips, C. J. (2009). The Cost and Burden of Chronic Pain. Reviews in Pain, 3(1), 2–5. doi.org/10.1177/204946370900300102

Srinivas, S., Paquet, J., Bailey, C., Nataraj, A., Stratton, A., Johnson, M. K., Salo, P. T., Christie, S., Fisher, C. G., Hall, H., Manson, N. B., Y. Raja Rampersaud, Thomas, K. R., Hall, H., & Dea, N. (2019). Effect of spinal decompression on back pain in lumbar spinal stenosis: a Canadian Spine Outcomes Research Network (CSORN) study. The Spine Journal, 19(6), 1001–1008. doi.org/10.1016/j.spinee.2019.01.003

Urits, I., Burshtein, A., Sharma, M., Testa, L., Gold, P. A., Orhurhu, V., Viswanath, O., Jones, M. R., Sidransky, M. A., Spektor, B., & Kaye, A. D. (2019). Low Back Pain, a Comprehensive Review: Pathophysiology, Diagnosis, and Treatment. Current Pain and Headache Reports, 23(3). doi.org/10.1007/s11916-019-0757-1

Disclaimer

Joint Injury Rehabilitation Exercises: EP Functional Wellness Clinic

By
Dr. Alex Jimenez
-
Side view portrait of smiling young woman doing rehabilitation exercises at gym in clinic, copy space

Joints are the musculoskeletal areas where two bones connect. The joints have soft tissues around them, like cartilage, tendons, and ligaments. Cartilage is the flexible tissue that covers the ends of the bones at a joint. The tendons are bands between the muscles and bones that connect everything to initiate joint movement. And the ligaments are a kind of bridge that connects the bones of the joints to keep the body stable when in motion. After an injury, the joints need to be worked out, stretched, and massaged to return to proper function and support. A chiropractic personalized rehabilitation program will include exercises that target joint stability.

Joint Injury Rehabilitation Exercises: EP Chiropractic

Joint Injury Rehabilitation

The shoulders, elbows, wrists, knuckles, hips, knees, and ankles are joints. The spine is also made up of joints. The first step for achieving joint stability after a lower-body injury is to assess the joints for:

A physician, chiropractor, or therapist will check the joint and test for weakness or deficits in soft tissues, tendons, ligaments, and cartilage.

  • Individuals can have conditions, diseases, or injuries that affect the joints, causing dysfunction.
  • Correcting deficits may require taping, bracing, exercises, or surgery.
  • Joint stability is attained through specific exercises that target balance, proprioception, range of motion, flexibility, strength, and endurance.
  • Individuals must participate in their rehabilitation program to fully recover from their injuries.

Proprioception and Neuromuscular Training

Neuromuscular training and proprioception are essential to joint stability.

  • Neuromuscular control is an unconscious response to joint motions without awareness.
  • It is how workers or athletes adjust to uneven pavement or shift their weight to stay balanced on an incline or stairs.
  • Proprioception is the ability to sense the body’s orientation in the environment.
  • It allows body movement and responds without consciously thinking about where the body is in space.
  • The information signals detect joint position, limb movement, direction, and speed.
  • A joint with a high level of neuromuscular control and a trained proprioceptive system can respond appropriately to various forces placed upon it during activity, decreasing the risk of injury.
  • Proprioceptive exercises train joint proprioceptors to adapt before initiating a potentially damaging/injurious movement.

Targeted Training

  • Specific to the individual’s injury, specific exercises are incorporated to regain/relearn skill sets and reset automatic movement patterns.
  • Skills training improves the ability to make adjustments quickly and decreases the potential for worsening or creating another injury.
  • Research has found that individuals who participate in neuromuscular retraining have improved muscular activation and reaction to changes compared to those who do not incorporate retraining exercises.
  • Trainers and therapists use neuromuscular exercises to prevent and rehabilitate ACL injuries.

Lower Extremities Rehabilitation Exercises Therapy

The following example of an exercise rehabilitation program can be used to rehabilitate the lower extremities. The exercises should be done slowly over several weeks. Therapeutic exercises should be combined with an appropriate and gradual range of motion and strengthening program. Individuals should always work with a chiropractor and physical therapist to develop the most suitable program for specific injuries and limitations.

One-Leg Balance

  • Try to stand on one leg for 10 to 30 seconds.

One-Leg Balance with Eyes Closed

  •  Stand on one leg for 10 to 30 seconds with your eyes closed.

Balance Board with Half-Squats

  • Balance on a wobble board.
  • Perform ten slow, controlled half-squats.

Step-Ups

  • Step up onto a balance board.
  • Place a balance board, soft pillow, or foam pad 6 to 8 inches above the starting point.
  • Step up ten times.

Step Downs

  • Step down onto the balance board.
  • Place a balance board, soft pillow, or foam pad 6 to 8 inches lower than the starting point.
  • Step down ten times.

Single-Leg Hops

  • Hop forward and focus on landing properly.

Single-Leg Spot Jumps

  • Hop from one spot to another spot on the floor.

Transform Your Body

References

Akbar, Saddam, et al. “Effects of neuromuscular training on athletes’ physical fitness in sports: A systematic review.” Frontiers in physiology vol. 13 939042. 23 Sep. 2022, doi:10.3389/fphys.2022.939042

Borrelli, Joseph Jr et al. “Understanding Articular Cartilage Injury and Potential Treatments.” Journal of orthopedic trauma vol. 33 Suppl 6 (2019): S6-S12. doi:10.1097/BOT.0000000000001472

Cote, Mark P, et al. “Rehabilitation of acromioclavicular joint separations: operative and nonoperative considerations.” Clinics in sports medicine vol. 29,2 (2010): 213-28, vii. doi:10.1016/j.csm.2009.12.002

Jeong, Jiyoung, et al. “Core Strength Training Can Alter Neuromuscular and Biomechanical Risk Factors for Anterior Cruciate Ligament Injury.” The American Journal of sports medicine vol. 49,1 (2021): 183-192. doi:10.1177/0363546520972990

Porschke, Felix, et al. “Return to work after acromioclavicular joint stabilization: a retrospective case-control study.” Journal of orthopedic surgery and Research vol. 14,1 45. 12 Feb. 2019, doi:10.1186/s13018-019-1071-7

Vařeka, I, and R Vařeková. “Kontinuální pasivní pohyb v rehabilitaci kloubů po úrazech a operacích” [Continuous passive motion in joint rehabilitation after injury and surgery]. Acta Chirurgie orthopaedicae et traumatologiae Cechoslovaca vol. 82,3 (2015): 186-91.

The Reoccurrence Of Low Back Pain Relieved By Spinal Decompression

By
Dr. Alex Jimenez
-

Introduction

The human body has various muscle groups, tendons, ligaments, and spinal structures that allow mobility, standing upright, and performing daily activities without discomfort. The spinal column is divided into three regions: cervical, thoracic, and lumbar, each with specific functions. Unfortunately, low back pain affects many working individuals worldwide and can significantly impact their daily lives and productivity. This pain can be caused by various injuries, conditions, and diseases affecting the muscles, tendons, and spinal discs. Enduring the pain and continuing daily activities can worsen the situation, causing more damage to the back and spine. This article explores the causes of low back pain and how non-surgical therapies like spinal decompression can prevent it from returning. We work with certified medical providers who use our patients’ valuable information to treat individuals with low back pain and inform them about spinal decompression’s benefits in alleviating it from reoccurring. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

What Causes Low Back Pain To Return?

Are you experiencing pain in your lower body? Is it impacting your ability to work? Do you feel muscle stiffness when stretching your sides? In the U.S., 25-60% of people who experience low back pain report recurring pain within a year. Research studies revealed that most low back pain is non-specific, meaning no specific causes or structures can be identified as the pain source affecting the low back. Low back pain can be caused by many factors, such as improper lifting of heavy objects, physical inactivity, and excess body weight, which can strain the back muscles. Studies have also revealed that psychological factors like stress, anxiety, or depression can cause tension in the lumbar region, leading to repetitive motions that correlate with low back pain.

 

 

People who experience low back pain often take over-the-counter medications for temporary relief before returning to normal activities. However, this only provides short-term relief, and the pain often returns due to various factors like muscle, nerve, and bone issues and referred pain to the abdominal organs, as research studies revealed. To address this, individuals may seek treatment from their primary care doctor. However, as additional studies mentioned, treating low back pain can be difficult due to the specific or non-specific factors involved. Thankfully, non-surgical treatments are available to alleviate symptoms and reduce the likelihood of the pain returning.

The Benefits Of Stretching- Video

The Benefits of Stretching | El Paso, Tx (2023)

Are you someone who spends most of their day sitting down and experiencing muscle stiffness? Do you feel pain in your legs due to radiating pain? Or do you often feel discomfort after lifting or carrying heavy objects? These symptoms are often associated with low back pain, a common problem many people in the workforce experience at some point. The severity of low back pain can range from acute to chronic, depending on how badly the individual has hurt their low back. If left untreated, low back pain can harshly affect a person. However, there are many ways to prevent low back pain from occurring. Multiple treatments can help reduce the associated symptoms of low back pain and can help re-strengthen the muscles. The video above explains the benefits of stretching, how it can help relieve sore muscles affected by low back pain, and how stretching can be combined with other therapies to promote health and wellness.

How Spinal Decompression Can Relieve Low Back Pain

 

Many people experience low back pain at some point in their lives. If the pain is left untreated, it can develop into chronic back pain. According to “The Ultimate Spinal Decompression,” written by Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., reoccurring low back pain can lead to further degeneration of the lumbar spinal column or be the result of stress and trauma in adjacent muscles. Spinal decompression can provide relief for individuals experiencing this pain. Studies show that spinal decompression creates negative pressure in the spine, which can decrease pressure on the nerve root and hydrate the spinal disc, promoting the body’s natural healing process. Spinal decompression is a safe, gentle, and cost-effective solution for many individuals seeking relief from low back pain.

 

Conclusion

Low back pain is a common issue that affects many people. Depending on its severity, various factors can cause it, ranging from acute to chronic. Unfortunately, this pain can interfere with daily activities, including work. Thankfully, non-surgical treatments like spinal decompression may help relieve the symptoms associated with low back pain. This treatment involves gentle traction on the lumbar region of the spine, providing much-needed relief to the body. Spinal decompression is an excellent option for those who want to start their journey toward better health and wellness.

 

References

Allegri, M., Montella, S., Salici, F., Valente, A., Marchesini, M., Compagnone, C., Baciarello, M., Manferdini, M. E., & Fanelli, G. (2016). Mechanisms of low back pain: a guide for diagnosis and therapy. F1000Research, 5(2), 1530. doi.org/10.12688/f1000research.8105.1

Choi, J., Lee, S., & Hwangbo, G. (2015). Influences of spinal decompression therapy and general traction therapy on the pain, disability, and straight leg raising of patients with intervertebral disc herniation. Journal of Physical Therapy Science, 27(2), 481–483. doi.org/10.1589/jpts.27.481

Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.

See, Q., Tan, B., & Kumar, D. (2021). Acute low back pain: diagnosis and management. Singapore Medical Journal, 62(6), 271–275. doi.org/10.11622/smedj.2021086

Shemshaki, H., Etemadifar, M., Fereidan-Esfahani, M., Mokhtari, M., & Nourian, S.-M. (2013). What is the source of low back pain? Journal of Craniovertebral Junction and Spine, 4(1), 21. doi.org/10.4103/0974-8237.121620

Urits, I., Burshtein, A., Sharma, M., Testa, L., Gold, P. A., Orhurhu, V., Viswanath, O., Jones, M. R., Sidransky, M. A., Spektor, B., & Kaye, A. D. (2019). Low Back Pain, a Comprehensive Review: Pathophysiology, Diagnosis, and Treatment. Current Pain and Headache Reports, 23(3). doi.org/10.1007/s11916-019-0757-1

Disclaimer

How Chiropractic Restores Spinal Structure and Improves Health

By
Dr. Alex Jimenez
-
Young woman doing spine checkup at vertebra clinic.

General health, diet, exercise, and lifestyle are important, but the importance of the spinal structure is often forgotten. The spine, or backbone, is the body’s central support structure that holds the body together, supports its weight, and protects the nervous system. It connects different parts of the musculoskeletal system to help sit, stand, walk, twist, and bend. When the spine is misaligned, injured, and/or damaged, it can lead to various health issues, from chronic conditions to organ dysfunction. Chiropractic spinal structure restoration benefits overall health and can help relieve symptoms and restore mobility, flexibility, and function.

How Chiropractic Restores Spinal Structure and Improves Health

Spinal Structure Restoration

Chiropractic care goes beyond relieving muscle or joint pain and discomfort. Although injury rehabilitation is a primary reason for going to a chiropractor, it is in its ability to reset and rebalance the body. Just like a vehicle or piece of equipment that needs regular maintenance, tune-ups, rotation, and realignment, chiropractic provides these benefits.

Improved Range of Motion

  • As the body ages or suffers from injuries or illnesses, the body’s mobility and flexibility decrease, which causes stiffness and a limited range of motion.
  • When the spine is not aligned correctly, it can cause restrictions in the range of motion.
  • Chiropractic techniques improve joint function, correct misalignments, and strengthen and stabilize the spine, improving mobility and flexibility.
  • Spinal structure restoration improves joint mobility and flexibility.
  • The improved range of motion helps relieve muscle tension, stiffness, and pain.

Improved Posture

  • Spinal misalignment typically leads to posture problems, neck and back pain, headaches, and other health issues.
  • Correcting the spinal structure will:
  • Correct posture.
  • Reduce the risk of health issues.
  • Provide more energy.
  • Enhance mental clarity.
  • Improve sleep.
  • Restore mobility.
  • Increase athletic and physical performance.

Pain and Discomfort Relief

  • Misalignments can cause nerve irritation, inflammation, and muscle tension, leading to chronic pain in various areas, like the neck, back, shoulders, and hips.
  • Chiropractic is a natural and non-invasive treatment that can help manage pain and discomfort without medication.
  • Specifically addresses the underlying cause of the pain rather than just the symptoms, resulting in long-lasting relief.
  • Chiropractic combines traditional techniques, such as adjustments, decompression, and traction, with advanced elements and a personalized approach.
  • Adjustments and customized spinal traction setups alleviate pain and restore proper function to the spine.
  • When the spine is properly aligned, the central nervous system’s electrical signals can travel more effectively.

Increased Nerve Function

  • Spinal misalignment can interfere with nerve function, leading to other musculoskeletal issues.
  • Chiropractic releases compressed, tangled, or trapped nerves and restores nerve circulation, improving nerve function.

Enhanced Musculoskeletal Performance

  • Individuals can benefit from chiropractic care, especially those involved in physically demanding occupations that place repeated stress on the body.
  • Chiropractic can help prevent injuries, improve alignment and balance, reduce inflammation, and speed recovery.
  • Spinal correction includes traction that targets and releases specific muscle groups and ligaments and stimulates detoxification that can enhance musculoskeletal performance.

Immune System Function

  • Spinal misalignments can disrupt immune system function.
  • The system relies on proper communication between the brain and immune organs.
  • Chiropractic improves nerve function and reduces spine and back stress, allowing the system to function optimally.

By taking a holistic and personalized approach to spinal structure restoration, individuals can prevent the development of chronic health conditions and improve their quality of life.

Quick Patient Initiation Process

References

American Academy of Orthopaedic Surgeons. Spine Basics. (orthoinfo.aaos.org/en/diseases–conditions/spine-basics/) Accessed 12/08/2020.

American Chiropractic Association. Back Pain Facts and Statistics. (www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics/Back-Pain-Facts-and-Statistics) Accessed 12/08/2020.

Fernández-de-Las-Peñas, César, and María L Cuadrado. “Physical therapy for headaches.” Cephalalgia: an international journal of Headache vol. 36,12 (2016): 1134-1142. doi:10.1177/0333102415596445

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. What are the organs of the immune system? [Updated 2020 Jul 30]. Available from: www.ncbi.nlm.nih.gov/books/NBK279395/

Izzo, Roberto, et al. “Biomechanics of the spine. Part I: spinal stability.” European Journal of Radiology vol. 82,1 (2013): 118-26. doi:10.1016/j.ejrad.2012.07.024

Jenkins, Hazel J et al. “Current evidence for spinal X-ray use in the chiropractic profession: a narrative review.” Chiropractic & manual therapies vol. 26 48. Nov 21 2018, doi:10.1186/s12998-018-0217-8

McHardy, Andrew, et al. “Chiropractic treatment of upper extremity conditions: a systematic review.” Journal of Manipulative and physiological therapeutics vol. 31,2 (2008): 146-59. doi:10.1016/j.jmpt.2007.12.004

Sharrak, Samir. and Yasir Al Khalili. “Cervical Disc Herniation.” StatPearls, StatPearls Publishing, Aug 29, 2022.

Nocturnal Leg Cramps: EP’s Sciatica Clinic

By
Dr. Alex Jimenez
-
Senior woman suffering from leg pain while sitting on the bed at home

Lying down on the couch or bed when the lower leg seizes with intense sensations and pain that doesn’t stop, and the muscle could be hard to the touch. When trying to move the leg, it feels paralyzed. Nocturnal leg cramps, called muscle spasms or Charley horses, occur when one or more leg muscles tighten involuntarily. Individuals can be awake or asleep when a leg cramp strikes. Chiropractic treatment, decompression, and massage therapies can help relieve symptoms, stretch and relax the muscles, and restore function and health.

Nocturnal Leg Cramps: EP' Chiropractic Specialists

Nocturnal Leg Cramps

Nocturnal leg cramps most often affect the gastrocnemius/calf muscle. However, they can also affect the muscles in the front of the thigh/quadriceps and the back of the thigh/hamstrings.

  • Often, the tight muscle relaxes in less than 10 minutes.
  • The leg and area can feel sore and tender afterward.
  • Frequent calf cramps at night can cause sleep problems.
  • Nocturnal leg cramps are more common among women and older adults.

Causes

There are no known exact cause/s, making most cases idiopathic. However, there are known factors that can increase the risk. These can include:

Prolonged Sitting and Position

  • Sitting with the legs crossed or the toes pointed for long periods shortens/pulls the calf muscles, which can cause cramping.

Prolonged Standing and Posture

  • Individuals standing for long periods are likelier to experience nocturnal cramps from the stressed muscles.

Muscle Overexertion

  • Too much exercise can create an overworked muscle and can contribute to cramps.

Nerve Activity Abnormalities

Lack of Physical/Exercise Activity

  • Muscles need to be stretched regularly to function correctly.
  • Lack of physical activity for long periods weakens the muscles, making them more susceptible to injury.

Shortening The Tendons

  • The tendons, which connect muscles and bones, shorten naturally over time.
  • Without stretching, this could lead to cramping.
  • Cramps may be related to foot position when sleeping, with the feet and toes extending away from the body, known as plantar flexion.
  • This shortens the calf muscles, making them more susceptible to cramping.

Leg cramps at night are unlikely a sign of a more serious medical condition, but they are associated with the following conditions:

  • Musculoskeletal disorders.
  • Structural issues – flat feet or spinal stenosis.
  • Metabolic disorders like diabetes.
  • Pregnancy.
  • Medications – statins and diuretics.
  • Neurological disorders, like motor neuron disease or peripheral neuropathy.
  • Neurodegenerative disorders.
  • Liver, kidney, and thyroid conditions.
  • Cardiovascular conditions.

Chiropractic and Physical Therapy

Rehabilitation with chiropractic, massage, and physical therapy depends on the severity of the injury and condition. A chiropractic treatment plan can include the following:

  • Calf muscle stretching.
  • Targeted Stretch Exercises.
  • Progressive calf stretching exercises – a regular stretching and flexibility program will increase the range of motion and prevent future calf injuries.
  • Foam rolling – gentle self-massage with a foam roller can help reduce spasms and improve blood circulation.
  • Percussive massage.
  • Muscle strengthening exercises will build muscle strength and coordination to prevent future strain injuries.

At-home therapy can include:

Maintain Hydration

  • Fluids allow for normal muscle function.
  • Individuals may need to adjust how much fluid is drunk based on weather, age, activity level, and medications.

Change Sleeping Position

  • Individuals should avoid sleeping in positions in which the feet are pointing downward.
  • Try sleeping on the back with a pillow behind the knees.

Self Massage

  • Massaging the affected muscles will help them relax.
  • Use one or both hands or a massage gun to knead and loosen the muscles gently.

Stretching

  • Various stretches will maintain the treatment, help keep the muscles relaxed and retrain the muscles.

Stationary Cycle

  • A few minutes of easy pedaling can help loosen the leg muscles before bed.

Walking on the Heels

  • This will activate the muscles on the other side of the calf, allowing the calves to relax.

Supportive Footwear

  • Poor footwear can aggravate issues with the nerves and muscles in the feet and legs.
  • Orthotics may help.

Heat Application

  • Heat can soothe tight muscles and increases blood flow to the area.
  • Apply a hot towel, water bottle, heating pad, or muscle topical cream to the affected area.
  • A warm bath or shower (if available, shower massage setting) can also help.

Sciatica Secrets Revealed

References

Allen, Richard E, and Karl A Kirby. “Nocturnal leg cramps.” American family physician vol. 86,4 (2012): 350-5.

Butler, J V et al. “Nocturnal leg cramps in older people.” Postgraduate medical journal vol. 78,924 (2002): 596-8. doi:10.1136/pmj.78.924.596

Garrison, Scott R et al. “Magnesium for skeletal muscle cramps.” The Cochrane Database of systematic reviews vol. 2012,9 CD009402. Sep 12, 2012, doi:10.1002/14651858.CD009402.pub2

Giuffre BA, Black AC, Jeanmonod R. Anatomy, Sciatic Nerve. [Updated 2023 May 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK482431/

Handa, Junichi, et al. “Nocturnal Leg Cramps and Lumbar Spinal Stenosis: A Cross-Sectional Study in the Community.” International Journal of general medicine vol. 15 7985-7993. Nov 1 2022, doi:10.2147/IJGM.S383425

Hsu D, Chang KV. Gastrocnemius Strain. [Updated 2022 Aug 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK534766/

Mayo Clinic Staff. (2019). Night leg cramps. mayoclinic.org/symptoms/night-leg-cramps/basics/causes/sym-20050813

Monderer, Renee S et al. “Nocturnal leg cramps.” Current Neurology and Neuroscience report vol. 10,1 (2010): 53-9. doi:10.1007/s11910-009-0079-5

Watermelon Nutrition: EP Functional Wellness Clinic

By
Dr. Alex Jimenez
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Refreshing cold summer drink watermelon slushie with basil

Watermelon, one of the summer’s main fruits, is low in calories and rich in water. It provides an excellent source of vitamins A and C and lycopene and is less acidic than citrus fruits and tomatoes. The whole fruit is edible. The watermelon can be used as frozen chunks for water or seltzer drinks, smoothies, salsas, and salads; the rind can be stir-fried, stewed, or pickled, and the subtle sweetness pairs well with cheese, nuts, and other protein sources.

Watermelon Nutrition: EP's Chiropractic Functional Clinic

Watermelon

Watermelon poses few risks, with research deeming the fruit nontoxic. Side effects from eating too much watermelon can include abdominal discomfort, bloating, and gas.
The fruit does contain sugar, recommending individuals with diabetes should be careful to avoid sugar spikes.

Vitamins and Minerals

  • A fully ripe red watermelon contains higher nutrients than a less ripe watermelon.
  • A single serving is a healthy source of vitamins C and A, providing a significant percentage of the daily requirement.
  • Vitamin C aids in wound healing and can help increase anti-aging properties and immune system function.
  • Vitamin A is important for eye health.

Calories

  • One cup of diced or balled watermelon contains about 46 calories.
  • Wedges around one-sixteenth of the melon, or 286 g, contain approximately 86 calories.

Benefits

Watermelon can benefit health in several ways.

Fight Dehydration

  • Watermelon is nearly 92% water, making it a hydrating food choice.
  • If it is a struggle to drink water, specifically during the hot summer days, a few servings of watermelon can rehydrate the body.

Reduce Blood Pressure

  • Watermelon contains antioxidants that research has shown can help reduce or prevent high blood pressure.
  • A fully ripe melon contains more lycopene than a tomato.

Reduce Risk of Infections and Cancer

Contributes to Weight Loss

  • A group of overweight adults participated in a study that found the group that ate watermelon instead of low-fat cookies felt fuller.
  • The watermelon group also showed reductions in body weight, body mass index, waist-to-hip ratio, and blood pressure.

Reduce Muscle Fatigue

  • The fruit contains a significant amount of the amino acid citrulline.
  • Capsules of concentrated citrulline are sold as nutritional supplements.
  • The benefits are not conclusive, but some studies show that supplements could reduce the feeling of fatigue.

Nutrition Fundamentals

References

Bailey, Stephen J et al. “Two weeks of watermelon juice supplementation improves nitric oxide bioavailability but not endurance exercise performance in humans.” Nitric oxide: biology and chemistry vol. 59 (2016): 10-20. doi:10.1016/j.niox.2016.06.008

Burton-Freeman, Britt, et al. “Watermelon and L-Citrulline in Cardio-Metabolic Health: Review of the Evidence 2000-2020.” Current atherosclerosis reports vol. 23,12 81. 11 Dec. 2021, doi:10.1007/s11883-021-00978-5

Figueroa, Arturo, et al. “Watermelon extract supplementation reduces ankle blood pressure and carotid augmentation index in obese adults with prehypertension or hypertension.” American Journal of Hypertension vol. 25,6 (2012): 640-3. doi:10.1038/ajh.2012.20

Glenn, J.M., Gray, M., Wethington, L.N. et al. Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained females. Eur J Nutr 56, 775–784 (2017). doi.org/10.1007/s00394-015-1124-6

Martínez-Sánchez A., Ramos-Campo D. J., Fernández-Lobato B., Rubio-Arias J. A., Alacid F., & Aguayo E. (2017). Biochemical, physiological, and performance response of a functional watermelon juice enriched in L-citrulline during a half-marathon race. Food & Nutrition Research, 61. Retrieved from foodandnutritionresearch.net/index.php/fnr/article/view/1203

Naz, Ambreen, et al. “Watermelon lycopene and allied health claims.” EXCLI journal vol. 13 650-60. 3 Jun. 2014

Panche, A N et al. “Flavonoids: an overview.” Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41

Volino-Souza, Mônica et al. “Current Evidence of Watermelon (Citrullus lanatus) Ingestion on Vascular Health: A Food Science and Technology Perspective.” Nutrients vol. 14,14 2913. 15 Jul. 2022, doi:10.3390/nu14142913

Olympic Athlete Discipline: EP Functional Wellness Clinic

By
Dr. Alex Jimenez
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close-up hands male gymnast in gymnastics grips apply gym chalk from magnesia stands

Olympic athletes are so fit they make everything look easy. It is one of the most amazing examples of athletic prowess to behold. Attempting these feats of athleticism could lead to injury without proper training and conditioning. However, you can draw inspiration from these incredible skills and commitment to reach your fitness goals. Individuals can emulate the Olympic athlete’s discipline to get the most out of physical activity and workouts.

Olympic Athlete Discipline: EP's Chiropractic Specialist Team

Olympic Athlete Discipline

This is not about the literal workout routines these athletes engage in but the mental state and discipline that keeps them motivated, especially when things get tough. This can help individuals get the most out of every workout. When momentum or motivation starts to dwindle, look to Olympic athletes and then apply that discipline to recharge motivation and achieve the goal.

Learn to Train Daily

Many can succumb to weekend warrior syndrome. After sitting on the couch after a long day of work all week, individuals try to make up for the inactivity by overexerting themselves with hours of exercise on the weekend. This is a perfect setup for injury.

  • Instead, train, work out, exercise, and move around daily. Professional athletes know they won’t get the top results in one shot.
  • They approach it in incremental steps for a solid foundation and understanding of the final and optimal result.
  • Daily physical activity and exercise maintain body conditioning, strength, and overall fitness.
  • And makes the body more efficient at burning fat.

Maintain Goal Focus

  • Olympic athletes have specific goals in their training. There has to be when competing against the best athletes in the world and winning.
  • Individual health and fitness goals may be smaller, but they are just as important and should be treated as such for motivation to exercise each day.
  • Keep goals simple, specific, and reachable/doable when setting them.
  • SMART goals are Specific, Measurable, Achievable, Realistic, and Time-based.
  • Use daily reminders of what the goal is and strategies to achieve it.

Utilize Specific Training

  • Olympic athletes must have incredible endurance, strength, and skill sets to complete their event.
  • They must incorporate specific training drills, exercises, stretches, nutrition, etc., to improve and advance.
  • Whatever the goal, make sure the training is appropriate.
  • If trying to build muscle, focus on heavy strength training and consuming quality calories.
  • If the goal is to lose weight, break down the goal into achievable steps to get there, like.
  • What type of workouts are needed?
  • Consulting a nutritionist for recommendations.

Fuel the Body for Top Performance

  • Individuals can be concerned about food and whether it contains too much fat or calories.
  • Olympic athletes worry about getting the right nutrients and calories to fuel their bodies for competition.
  • Use a similar approach and ask what is the best thing I should eat right now for the workout and…
  • What foods will maintain optimal body health?

Listen to The Body and Rest

  • Olympic athletes have to learn to maintain the balance of maintaining top performance and not getting burnt out.
  • This is when they know to listen to their bodies, extend recovery days, or take a mini-vacation.
  • Overtraining can lead to injury, frustration, discouragement, and loss of motivation.
  • Know the signs of overtraining and take a break.

Focus on Proper Form

  • Whatever the activity, make sure proper form is followed.
  • For example, distance runners hold their heads high, have relaxed faces and upper bodies, have a natural arm swing, and do not overstride.
  • Apply the same form principles to stretches and exercises.

Stronger Body = Better Life

References

Casa, Douglas J et al. “Fluid Needs for Training, Competition, and Recovery in Track-and-Field Athletes.” International Journal of sports nutrition and exercise metabolism vol. 29,2 (2019): 175-180. doi:10.1123/ijsnem.2018-0374

Bailey RR. Goal Setting and Action Planning for Health Behavior Change. Am J Lifestyle Med. 2019;13(6):615-618. doi:10.1177/1559827617729634

Hackett, Daniel, et al. “Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis.” British Journal of sports medicine vol. 50,14 (2016): 865-72. doi:10.1136/bjsports-2015-094951

Huebner, Marianne, et al. “The Masters’ athlete in Olympic weightlifting: Training, lifestyle, health challenges, and gender differences.” PloS one vol. 15,12 e0243652. 4 Dec. 2020, doi:10.1371/journal.pone.0243652

Kreher JB, Schwartz JB. Overtraining Syndrome: A Practical Guide. Sports Health. 2012;4(2):128-138. doi:10.1177/1941738111434406

Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012

The Difference Between Surgery & Decompression For Back Pain

By
Dr. Alex Jimenez
-

Introduction

Back pain is a common problem that affects people worldwide, but many individuals are unaware of it until they experience constant back muscle aches. Back pain can impact the cervical, thoracic, and lumbar spine and can even lead to referred pain in the arms and legs. Repetitive movements, poor posture, prolonged sitting, and physical inactivity are common causes of back pain. In some cases, traumatic incidents or accidents can also contribute to the development of back pain. To manage back pain, individuals often seek treatments to alleviate it and improve their quality of life. In this article, we’ll explore two treatments to help alleviate back pain and provide tips on managing the pain effectively. We work with certified medical providers who use our patients’ valuable information to treat individuals with back pain and find the right treatment to alleviate their pain. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

Spine Surgery For Low Back Pain

Are you experiencing pain in your upper, middle, or lower back? Do you feel a radiating pain running down your arms or legs, or have you noticed that you are hunching over more than usual? These symptoms are often associated with back pain, which can be debilitating. Many people who suffer from back pain seek relief and may opt for surgery to alleviate their symptoms. Research studies revealed that spinal surgery could effectively reduce neurogenic pain and deficits that exacerbate spinal nerve root compression and may help individuals regain their functionality and mobility. However, as research studies stated, surgery is typically recommended only after conservative treatments have been tried for at least six months without success. Several surgical options are available, including injection therapy, non-fusion stabilization, facet and disc replacement, and spinal fusion surgery, which may relieve back pain.

 

Managing Back Pain After Surgery

Individuals who undergo surgery for back pain must follow a recovery plan to prevent the pain from recurring. Research studies suggest that the effects of spinal surgery for back pain should last for three days, after which adequate rest is essential. Following this, individuals should become pain-free and able to move again. To prevent back pain from returning, doctors often recommend changing daily habits and activities and creating a personalized treatment plan to strengthen back muscles. While surgery for back pain can be expensive, non-surgical treatments are available to alleviate the pain.

 

The Science Of Motion & Chiropractic Care- Video

The Science of Motion +CHIROPRACTIC CARE+ El Paso, Tx (2023)

Are you experiencing pain in your upper, middle, or lower back? Do you feel discomfort, stiffness, or aches when stretching? Have you engaged in activities that can strain your back muscles? These symptoms often indicate back pain, a common problem many people face at some point. Several factors contribute to back pain, including repetitive movements, spinal disc compression, and spinal nerve root irritation. Physical inactivity, prolonged sitting, heavy lifting, and poor posture are common causes of back pain that can lead to disability. However, various treatments can alleviate the effects of back pain and prevent it from recurring. The video above demonstrates how chiropractic care can help relieve back pain by using spinal manipulation to align the spine. Chiropractic care is a safe, gentle, and affordable non-surgical treatment that can be combined with other therapies to prevent future back pain.

Spinal Decompression For Back Pain

 

When relieving back pain, some people avoid surgery because it can be expensive. Fortunately, alternative treatments are safe, affordable, and gentle on the spine. Non-surgical options can relieve many individuals suffering from back pain without surgery. Research shows that spinal decompression is an effective treatment that uses gentle traction to create negative pressure in the spinal disc. This can increase hydration and reduce pressure on the nerve root, which can alleviate back pain. Spinal decompression can also help relax and stretch the back muscles by gently pulling the spine. This treatment is cost-effective and can be combined with other therapies to prevent the return of back pain.

 

The Effects Of Spinal Decompression On Back Pain

Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., wrote “The Ultimate Spinal Decompression,” which states that spinal decompression is safe and effective in reducing back pain. Through spinal decompression, the herniated disc causing back pain is pulled back to its original position, allowing the surrounding nerve roots to relax. Research studies have shown that spinal decompression can help increase spinal disc height and restore mobility to the back and spine, enabling individuals to return to their daily activities without pain.

 

Conclusion

Across the world back pain is a widespread problem that affects many people worldwide. It can be a significant problem if left untreated. Fortunately, numerous treatment options can alleviate the symptoms and allow individuals to resume their daily activities. The two main types of treatment are surgical and non-surgical therapies. While surgical treatment can be effective, it is also expensive. Non-surgical therapy, on the other hand, is cost-effective. Combining these treatments with other therapies is possible to decrease the likelihood of back pain returning. By listening to their bodies and taking preventive measures, individuals can avoid a reoccurrence of pain.

 

References

Bajwa, S. J., & Haldar, R. (2015). Pain management following spinal surgeries: An appraisal of the available options. Journal of Craniovertebral Junction and Spine, 6(3), 105. doi.org/10.4103/0974-8237.161589

Baliga, S., Treon, K., & Craig, N. J. A. (2015). Low Back Pain: Current Surgical Approaches. Asian Spine Journal, 9(4), 645. doi.org/10.4184/asj.2015.9.4.645

Choi, J., Lee, S., & Hwangbo, G. (2015). Influences of spinal decompression therapy and general traction therapy on the pain, disability, and straight leg raising of patients with intervertebral disc herniation. Journal of Physical Therapy Science, 27(2), 481–483. doi.org/10.1589/jpts.27.481

Evans, L., O’Donohoe, T., Morokoff, A., & Drummond, K. (2022). The role of spinal surgery in the treatment of low back pain. Medical Journal of Australia, 218(1), 40–45. doi.org/10.5694/mja2.51788

Kang, J.-I., Jeong, D.-K., & Choi, H. (2016). Effect of spinal decompression on the lumbar muscle activity and disk height in patients with herniated intervertebral disk. Journal of Physical Therapy Science, 28(11), 3125–3130. doi.org/10.1589/jpts.28.3125

Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.

Disclaimer

Starting Swimming Exercises For Back Health: EP Sciatica Clinic

By
Dr. Alex Jimenez
-
woman diving underwater in swimwear in swimming pool

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

Starting Swimming Exercises For Back Health: EP Chiropractic

Starting Swimming Exercises

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

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

Swimming for Back Problems

Relaxes The Nervous System

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

Relieves Pressure on Joints

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

Builds Muscle to Support the Spine

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

Exercises for Back Relief

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

Walking

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

Aerobics

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

Swimming Laps

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

Swim Exercise Tools and Accessories

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

Swim Cap

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

Goggles

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

Sun protection and clothing

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

Waterproof Headphones

  • For listening to music or podcasts while swimming.

Kickboard

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

Pull Buoy

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

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

Sciatica Secrets Revealed

References

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

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

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

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

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

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Sciatica Specialist
STOP SUFFERING! We specialize in advanced non-surgical approaches in treating sciatica. Our focus is to stop the pain, remove the cause and prevent chronic recurrence of complex sciatica pain syndromes. We treat with advanced protocols and supportive care plans. Blessings - Dr. Alex Jimenez DC, MSACP, IFMCP, CIFM, ATN
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