A cup of herbal tea with lemon and eucalyptus leaves in a small ceramic mortar
How is eucalyptus tea made, and what are its health benefits?
Table of Contents
Eucalyptus Tea
Eucalyptus tea is an herbal tea made from the leaves of the Australian eucalyptus tree. It is drunk as a hot tea and is commonly used to treat cold and flu symptoms. It can also be combined with other teas as a tonic. Researchers have been studying its benefits.
Eucalyptus Tree
There are different varieties of eucalyptus trees. The blue gum or Australian fever tree is a fast-growing tree that produces long grey-greenish leaves whose glands contain essential oil to prepare eucalyptus tea and oil. Eucalyptus tea is made from crushed leaves of the tree, not from the oil. The hot drink is sometimes called eucalyptus leaves tea to avoid confusion. The tea has a pale green color and a strong scent that can be described as woody or piney and clean or fresh. The smell is familiar to many because many lip balms and skin creams are made with eucalyptus.
Making The Tea
Eucalyptus or loose-leaf tea bags can be purchased in grocery stores, health markets, and online. Follow the instructions provided on the box. Eucalyptus leaves can be prepared for tea at home, but it must be prepared with leaves and not with eucalyptus oil, as using the oil can produce harmful side effects.
Home Preparation
To make the tea, use one dried eucalyptus leaf (around a teaspoon).
Add the crushed leaf to the bottom of an eight-ounce teacup.
Heat water to 194-205 Fahrenheit if using a temperature-controlled teapot.
Or bring water to a boil and let it sit for a minute to reduce the temperature.
Pour six ounces of water over the tea leaves.
Let the leaves steep for as long as desired, up to 10 minutes.
Breathe in the vapors while the tea is steeping.
Strain loose leaves from the cup before drinking.
Adding honey to the tea will increase sugar, sweetness, and calories. However, if you drink the tea to soothe a sore throat, the honey can also help ease symptoms. (Allan G. M. and Arroll B. 2014) The tea can also be blended with peppermint and chamomile (manzanilla) to increase its soothing properties.
Caffeine
Eucalyptus tea is not a traditional tea and is not made from Camellia sinensis plant leaves, like black or green tea. It is brewed from just the leaves of the eucalyptus tree, which do not contain any caffeine, making the tea completely caffeine-free. However, the vapors can be described as bright and refreshing.
Health Benefits
Most scientific research on eucalyptus’s health benefits uses the oil rather than the tea. The oil is much more concentrated, so drinking the tea is unlikely to provide the same benefits. However, according to a study, the leaves contain flavonoids and tannins that provide antioxidant and anti-inflammatory properties. (Panche A. N., Diwan A. D., and Chandra S. R. 2016)
Eucalyptus tea is commonly used as an inhalant to relieve cold or flu symptoms. Its vapors are often described as healing because inhaling them helps open up congested airways. However, there isn’t enough evidence to recommend using eucalyptus for cold. (American Lung Association, 2024) In addition to treatment for the common cold, eucalyptus has gained a variety of other health benefits, including (Dhakad A. K. et al., 2018)
Headache relief
Asthma treatment
Bronchitis treatment
Diabetes treatment
Reduce dental plaque and bad breath
Help treat liver and gallbladder problems
Prevent insect bites
Eliminate head lice
Toothpaste, mouthwash, bath products, and body creams made with eucalyptus are commonly found in stores.
Side Effects
Eucalyptus leaves are generally safe when consumed in the small amounts found in foods. However, there isn’t enough information to determine whether supplements containing larger amounts of eucalyptus leaf are safe when taken by mouth. Consulting with a healthcare provider before using this or any other herbal treatment is always recommended.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic focuses on and treats injuries and chronic pain syndromes through personalized care plans that improve ability through flexibility, mobility, and agility programs to relieve pain. Our providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Assessing Patients in a Chiropractic Setting
References
Allan, G. M., & Arroll, B. (2014). Prevention and treatment of the common cold: making sense of the evidence. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 186(3), 190–199. doi.org/10.1503/cmaj.121442
Panche, A. N., Diwan, A. D., & Chandra, S. R. (2016). Flavonoids: an overview. Journal of nutritional science, 5, e47. doi.org/10.1017/jns.2016.41
Dhakad, A. K., Pandey, V. V., Beg, S., Rawat, J. M., & Singh, A. (2018). Biological, medicinal and toxicological significance of Eucalyptus leaf essential oil: a review. Journal of the science of food and agriculture, 98(3), 833–848. doi.org/10.1002/jsfa.8600
Can hormone replacement therapy provide relief by replenishing lost hormones in menopausal women and in men to restore their body function?
Table of Contents
Introduction
Hormones help regulate the body and ensure that it functions properly in all body systems. When a person is doing a normal routine, from eating food, being physically active, or reducing stress, hormones can help regulate body temperature and make sure that the various organs are properly working and the body is functioning. When environmental factors start to impact the body, it can make the individual deal with overlapping risk profiles and, over time, develop into chronic conditions, hence why many individuals seek out hormone therapy to replenish the lost hormones. In this 2-part series, we will get an in-depth look at hormone therapy and how it can help menopausal women. Part 1 explains what hormones are and how hormone therapy helps the body. We talk with certified associated medical providers who inform our patients about how hormone therapy can help reduce the pain-like effects of the body. While asking their associated medical provider intricate questions, we advise patients to incorporate non-surgical therapies combined with hormone therapy to reduce pain and discomfort from affecting the body. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.
To Bleed or Not to Bleed
Celebrity books and talk shows have made bioidentical hormones a popular topic. Because of the media’s emphasis on the term, both men and women, particularly aging ones, are now familiar with it. The term “natural” can now be defined as “bioidentical,” which offers everyone a fresh perspective on hormone replacement.
New “experts” with “expert” opinions on how to take hormones have surfaced from this media frenzy. Unfortunately, a lot of women are nervous about one of these “expert” methods of hormone replacement. Some people are so unhappy that they completely avoid taking hormones. According to some experts, it is natural and advised to cycle or create a monthly period. It is implied that women have menstruation while they are “young” and in good health. Therefore, all menopausal women should continue to menstruate to maintain that same level of health. This “cycling” is accomplished by establishing a menstrual cycle by halting progesterone for one week per month. This advice is deemed inadequate by the majority of women as they decide to go with hormone replacement therapy if they think that taking hormones necessitates getting their period.
What is menstrual cycling? It is the decline of women’s hormones that causes menstruation. Consequently, a woman will cycle and bleed if she stops taking progesterone for a few days each month. This can happen even if a woman hasn’t had a period for years—unless they’ve had a hysterectomy, of course. Menopausal women do not necessarily need or benefit from it just because it is “natural” for younger women. Menopause is when a woman is dealing with hormonal changes that cause an irregular menstrual cycle and a major physiological change to the body. (Ko & Kim, 2020)
Menopausal Women Don’t Need To Menstruate
Hormone replacement treatment does not induce pregnancy. Estrogen levels may reach the hundreds throughout pregnancy. Ideal estradiol levels on estrogen replacement therapy are normally between 60 and 100 pg/dl, which is far lower than what is seen during pregnancy. A woman first undergoes menstruation to prepare the uterus for the eventual implantation of a fertilized egg. There is no physiological justification for or advantage to menstruating if one has no desire to become pregnant.
According to a recent review in the Obstetric/Gynecological literature, women most frequently quit taking HRT because of unexpected vaginal bleeding. One aspect of menopause that women welcomed was the end of their periods. For women to feel comfortable continuing hormone replacement therapy, the medical literature frequently discusses ways to reduce and avoid postmenopausal vaginal bleeding. To stop postmenopausal bleeding, Dr. Rouzier has always recommended raising progesterone levels. Women should not bleed when estrogen and progesterone levels are balanced properly, and they will be happier using HR consistently. Furthermore, why only take progesterone and estrogen for three weeks a month and stop them from bleeding in the fourth, given how crucial they are? For 25% of the time, a woman would no longer benefit from the protection that estrogen and progesterone provide.
To manage PMS, women have long been treated with birth control pills that are taken continuously rather than on a cycle. The symptoms of PMS are brought on by the decline in women’s hormones that occurs just before their periods. This has recently been recognized by the pharmaceutical industry, which is pushing a new birth control tablet that is only cycled for bleeding every four months rather than monthly. According to the researchers, although menstruation is not required, cycling enables women to experience periods every four months to feel “normal.” Even premenopausal women, let alone postmenopausal women, do not require menstruation, as we now understand.
Keep in mind that cycling entails suppressing hormones for one week per month. The loss of protection in the absence of progesterone is another reason to avoid menstruation. Bioidentical progesterone prevents cancer in the uterus and breasts. The uterus is not protected against cancer by the bleeding that occurs during menstruation; the direct action of progesterone protects it. If progesterone is stopped for a week, the body loses the protective effects for those days. To this point, when hormone levels begin to decline, it can lead to musculoskeletal issues associated with mechanical overload, causing many women to have more falls. This is because when there is a drop in hormones, it can lead to bone resorption that exceeds bone formation, causing the development of bone loss. (Davis et al., 2023)
According to recent research, Provera (medroxyprogesterone) thickens breast tissue and raises the risk of breast cancer. It accomplishes this by directly stimulating the breast’s estrogen receptor sites after controlling them. According to one study, Provera quadrupled breast stimulation compared to baseline. According to the same survey, bioidentical progesterone—not the same as Provera—down-regulates the breast’s receptor sites; thus, it does not stimulate breast tissue. Since many people will lose 25% of their protection if they stop taking progesterone for 25% of the month, why lose this protective effect? When women start to have a depletion of sex hormones, it can have a high impact on their quality of life and lead to the development of sleep problems and depression. (Morssinkhof et al., 2020)
One disorder is called “endometrial hyperplasia.” The uterine lining, or endometrial stripe, thickens more in this disease, which is a sign of malignancy. To prevent the development of cancer, this condition needs to be addressed. High doses of progesterone (known as Provera by traditional doctors) shrink this tissue. The dosage of progesterone is doubled if a subsequent ultrasound does not reveal a reduction in the uterine lining. Progesterone directly stimulates the endometrial tissue, causing it to shrink. The lining’s shedding is not the reason for the protection. For cancer prevention, a steady, adequate dosage of progesterone is preferable.
For this reason, progesterone should never be discontinued. This is because when a person is experiencing endometrial hyperplasia, there are significant somatic genetic changes that are caused by extensive estrogen exposure that is not counterbalanced with progestin protective effects. (Nees et al., 2022)
Exploring Integrative Medicine- Video
Testosterone For Men
The male sex hormone has always been testosterone. Lately, it has been demonstrated to be associated with longer, healthier lives for both men and women. As men age, their testosterone hormone levels naturally decrease over time, which can lead to the development of health issues. Numerous health advantages can be obtained by testosterone replacement therapy. Restoring testosterone improves body composition, improves sexual responsiveness, reverses impotence, and increases muscle strength and lean body mass.
Additionally, testosterone has been demonstrated to prevent osteoporosis, arthritis, and degenerative joint change. It improves the gloomy mood and well-being sensation commonly observed during andropause (male menopause). Like estrogen in women, it has also been demonstrated to enhance memory. Above all, it has been shown to shield both men and women from cardiovascular disease.
As a result, men who get testosterone replacement therapy say they feel stronger, healthier, and more attractive. They claim it brings back memories of their best selves. This is, after all, the main goal of hormone replenishment. To feel like you did when you were at the height of your physical and mental potential, it aims to return hormones to their youthful levels. The management of testosterone deficiency seeks to reduce the overlapping symptoms and to correct them by maintaining secondary sex characteristics. (Barbonetti et al., 2020) The physical deterioration that deprives men of their vitality, strength, and desire can be slowed down by testosterone. Testosterone can increase endurance and tone muscles. Healthy sexual arousal and desire can be restored by testosterone, which enhances mood and general well-being.
Both men’s and women’s sex drive is regulated by testosterone. Both men’s and women’s sexual effectiveness declines with age, along with testosterone. This condition can be reversed by bringing testosterone levels back to their youthful levels. Men and women alike all too frequently presume that their sexual ability will deteriorate with age. Accepting this loss of sexuality is not necessary. For us to live our longer lives with the same zeal and passion we did when we were younger, testosterone can be extremely important in maintaining and even reviving sexual desire and function.
As we become more aware that testosterone levels decrease with age and that many men experience severe physical and mental health repercussions; as a result, doctors’ interest in testosterone is skyrocketing. Menopause is the term used to describe it in women, while andropause is used in men. Low testosterone levels are the secondary cause of many of these symptoms and disease processes that we have learned to accept as part of normal aging, and they are easily remedied. Increased energy, less body fat, larger, stronger muscles, and a greater desire and stamina for activity are all outcomes of testosterone administration. At the same time, the FDA has recently approved the testosterone patch and topical gel as a result. Deficits in sex hormones can now be treated for both men and women.
In the past, testosterone replacement therapy has been linked to elevated cholesterol. This is a side effect of using synthetic testosterone, which causes liver damage and raises cholesterol at the same time. Similar to what has been observed in women using estrogen, studies now demonstrate that replacing it with natural testosterone lowers total cholesterol and raises HDL or good cholesterol. How many supplements improve our health and give us more energy, endurance, and happiness? What other pill can reduce fat and strengthen bones, muscles, ligaments, and the body all at once? An additional advantage is a greater motivation to work out due to feeling less tired and lethargic. It has been demonstrated that testosterone improves mood, learning and memory, and men’s health and well-being.
By lowering fat, increasing lean body mass, normalizing blood coagulation, and raising good HDL cholesterol, testosterone supplements also reduce the risk of diabetes and cardiovascular disease. Additionally, it is significantly more effective than estrogen in preventing Alzheimer’s disease and cognitive decline in women. A recent medical study showed that testosterone decreased blood vessel inflammation measured by C-reactive protein levels (CRP). Heart attacks and the advancement of heart disease are prevented by testosterone. Indeed, it has been shown that testosterone lengthens life. According to a new study published in the Annals of Internal Medicine, males with higher testosterone levels had longer lifespans. Men who had decreased testosterone levels lived shorter lives. This raises the question of why the majority of doctors do not advise testosterone for all men.
Oral supplements and injections are two ways that testosterone can be given. Since testosterone is synthetic, many physicians would rather not utilize either of these techniques. The liver metabolizes synthetic testosterone, which causes cholesterol levels to rise. Natural testosterone used topically lowers cholesterol because it is not subjected to this metabolism. There are also testosterone patches available. Due to the inability to achieve ideal blood levels, the painful sensation of the patch, and the unattractive tattoos that come from using them, we have determined that these patches are inappropriate. After experimenting with these patches, most patients would rather not use them. Natural testosterone gel used topically is the preferred technique. The dosage for receiving hormones will be customized according to the individual, while compounding pharmacies sell natural testosterone, like other natural and bioidentical hormones.
However, if a person has active prostate cancer, they should avoid using testosterone to prevent overlapping risk profiles. Prostate cancer has not been linked to testosterone, according to numerous medical research. More aggressive cancers are linked to low testosterone levels. However, testosterone supplementation may hasten the tumor’s growth if prostate cancer does emerge. As a result, it is necessary to check the PSA to prevent prostate cancer routinely for men since it is the most prevalent cancer and is frequently detected by an annual PSA test.
Testosterone For Women
Not only is testosterone a male sex hormone, but it is also a female sex hormone. Known as total hormone replacement, women need to restore the natural balance of all hormones to the levels of peak physical and mental states. This also applies to women and testosterone. Many women do not feel like their younger selves even taking progesterone and estrogen due to the absence of testosterone. Despite being primarily recognized as a male hormone, testosterone is also a vital hormone for women because it is essential to their physical and mental well-being. The first to recognize the significance of this was the pharmaceutical industry, which has now started to sell a combination of estrogen and testosterone tablets—sadly, these are synthetic. Synthetic hormones should not be utilized since they can negatively affect the liver. Only use the natural, safe testosterone that specialty compounding pharmacies offer.
As an essential hormone for healthy female sexual development, testosterone is produced in the ovaries and adrenal glands of women. In addition to the decline in serum testosterone, women can also experience a decrease in libido as they age. When there is insufficient testosterone in the body, it also plays a role in menopausal symptoms, including decreased libido and sexual arousal. In women, testosterone replenishment helps to improve sexual desire, alleviate menopausal symptoms, regain vitality, and fortify bones, tendons, and joints. Older adults frequently lament the thinness of their skin, especially on their hands and arms. Most women are unaware that testosterone is the best hormone for the skin since it increases collagen and elastin while preventing wrinkles and thinning. Although testosterone is rarely suggested as a treatment, many doctors and women are still ignorant that it is far more effective than estrogen at preventing bone loss. Many women have yet to experience the amazing difference that can be achieved with just a modest dose of testosterone gel supplementation. Age, body weight, and blood levels will all affect the appropriate testosterone replacement therapy dosage.
In conclusion, the testes, adrenal glands, and ovaries secrete the hormone testosterone. It is a hormone that is both male and female. Since the testosterone hormone plays a huge role in maintaining hormone balance within the body. (Zitzmann, 2020) It helps with weight loss, exercise tolerance, mood and well-being, and increased muscular mass, strength, and endurance. Higher libido and sexual performance, improved skin tone and healing ability, and higher bone density and osteoporosis prevention are all observed. Lowering cholesterol and raising HDL slows down aging-related illnesses, including cardiovascular disease, and improves quality of life. Testosterone enhances memory and prevents Alzheimer’s disease from developing. For both men and women, it is equally significant and advantageous. All of the advantages of testosterone were examined in a recent study published in JAMA, which referred to it as cutting-edge medicine. Together with estrogen and progesterone, the NEJM assessed testosterone replacement therapy for women and concluded that it was the most effective treatment for enhancing energy. Be sure to differentiate between natural testosterone and its synthetic counterparts. Use natural testosterone instead of synthetic; it will make you happy and improve your health.
References
Barbonetti, A., D’Andrea, S., & Francavilla, S. (2020). Testosterone replacement therapy. Andrology, 8(6), 1551-1566. doi.org/10.1111/andr.12774
Davis, S. R., Pinkerton, J., Santoro, N., & Simoncini, T. (2023). Menopause-Biology, consequences, supportive care, and therapeutic options. Cell, 186(19), 4038-4058. doi.org/10.1016/j.cell.2023.08.016
Ko, S. H., & Kim, H. S. (2020). Menopause-Associated Lipid Metabolic Disorders and Foods Beneficial for Postmenopausal Women. Nutrients, 12(1). doi.org/10.3390/nu12010202
Morssinkhof, M. W. L., van Wylick, D. W., Priester-Vink, S., van der Werf, Y. D., den Heijer, M., van den Heuvel, O. A., & Broekman, B. F. P. (2020). Associations between sex hormones, sleep problems and depression: A systematic review. Neurosci Biobehav Rev, 118, 669-680. doi.org/10.1016/j.neubiorev.2020.08.006
Nees, L. K., Heublein, S., Steinmacher, S., Juhasz-Boss, I., Brucker, S., Tempfer, C. B., & Wallwiener, M. (2022). Endometrial hyperplasia as a risk factor of endometrial cancer. Arch Gynecol Obstet, 306(2), 407-421. doi.org/10.1007/s00404-021-06380-5
Zitzmann, M. (2020). Testosterone, mood, behaviour and quality of life. Andrology, 8(6), 1598-1605. doi.org/10.1111/andr.12867
Sports, pitching and fitness with man on field for throwing, workout or training for competition ma.
Yips are involuntary wrist muscle spasms that affect athletes. They are often associated with golf, baseball, and sports that involve swinging and throwing motions, such as bowling, darts, cricket, and others. Can understanding the information and causes help diagnose and find the right therapy or training?
Table of Contents
Yips
Yips are involuntary wrist spasms that athletes experience. The term is also used to refer to performance anxiety without physical spasms. Researchers believe they are caused by muscle overuse that leads to dystonia (a condition that causes muscles to contract involuntarily), and combined with psychological factors like performance anxiety and overthinking, can make them worse. (Beacon Health Systems, 2024)
The most common symptom is muscle spasms, often in the hands and wrists. That’s why it is the most common among athletes who play sports that require precision hand and wrist movements. Yips affect fine motor skills. (Aoyama, T. et al., 2021) In addition to muscle spasms, symptoms can also include: (Beacon Health Systems, 2024)
Twitching
Tremors
Freezing up
Psychological distress
Causes
Healthcare providers, trainers, coaches, and researchers know that psychological and physical factors cause yips. Underlying physical causes include overusing wrist muscles, which leads to dystonia or involuntary muscle movements. Also known as task-specific dystonia, it can also affect individuals who engage in repetitive muscle movements, like factory and assembly line workers, store check-out clerks, musicians, etc. (Clarke P., Sheffield D., and Akehurst S. 2020). Performance anxiety and psychological stress can worsen dystonia. (Aoyama, T. et al., 2021) Athletes can become so focused on their movements that they overthink their actions and perform worse. Individuals who have anxiety, self-consciousness, or stress about a game or performance often find that their involuntary wrist spasms are worse. (Clarke P., Sheffield D. and Akehurst S. 2020)
Increased Risk
Yips are most common in athletes who use their hands and wrists for their sport and are likely to impact more experienced, competing, and older athletes. (Beacon Health Systems, 2024) They are more common in athletes focused on smaller movements or shorter distances. For example, golfers commonly experience involuntary wrist spasms when putting, and baseball players are likelier to experience them when throwing less than 20 meters. (Clarke P., Sheffield D. and Akehurst S. 2020)
Diagnosis
There is no official diagnosis for yips. However, a coach, athletic trainer, sports doctors, and others can observe the pattern of symptoms and behavior and provide an informed diagnosis.
Once trigger/s are identified, they can be addressed. Treatments that can help include: (Beacon Health Systems, 2024)
Alternate Hand Positions
This can provide relief from dystonia and overthinking.
Using Different Equipment or Stabilizers
This allows the immobilization of certain muscles and the activation of different muscles.
Mindfulness
Reducing anxiety and distress can help relax the body.
Practicing mindfulness before games or tournaments can help reduce psychological triggers.
Botox Injections
Botox injections can treat certain types of dystonia.
Sports Psychology
A sports psychologist is a healthcare provider who studies individual athletes’ sports performance and how it affects their minds and skills.
A sports psychologist can help individuals create a program that reduces stress or anxiety around games and performance.
Injury Medical Chiropractic and Functional Medicine Clinic
Yips are common among athletes. It is important to address the physical and psychological components to treat the condition. Talking with a coach or a sports psychologist, other athletes, and supporting staff like trainers can help you find a solution. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Clarke, P., Sheffield, D., & Akehurst, S. (2020). Personality Predictors of Yips and Choking Susceptibility. Frontiers in psychology, 10, 2784. doi.org/10.3389/fpsyg.2019.02784
Aoyama, T., Ae, K., Souma, H., Miyata, K., Kajita, K., Kawamura, T., & Iwai, K. (2021). Difference in Personality Traits and Symptom Intensity According to the Trigger-Based Classification of Throwing Yips in Baseball Players. Frontiers in sports and active living, 3, 652792. doi.org/10.3389/fspor.2021.652792
Side view of a backpacker traveler walking against orange wall in the city
For individuals dealing with newly formed or chronic lower back pain, can making daily walks a part of a weekly routine help relieve pain and discomfort symptoms and prevent strains and injuries?
Table of Contents
Walking For Low Back Pain Relief
Walking is recommended to treat and prevent chronic or recurrent lower back pain. A study found that a personalized and progressive weekly walking program that builds up to 130 minutes of moderate intensity can significantly relieve severe lower back pain and prevent future flare-ups. (Pocovi N. C. et al., 2024) Walking is a cost-effective and easily accessible way to relieve lower back pain and prevent recurring or future injuries. It strengthens the back muscles, improves posture, and stabilizes the spine. (Suh JH, et al., 2019) Other benefits include improved overall physical health, posture, and circulation.
How Walking Helps
Walking for low back pain relief and general movement is better than not engaging in physical activities for individuals with recurrent lower back pain. Being sedentary can worsen back pain symptoms. (National Library of Medicine. 2019) Walking is second nature and is easy to incorporate into a weekly routine to help relieve back pain and improve overall health (Macquarie University, 2024)
Increases Spinal Flexibility
Walking and gentle movements increase the lower back’s functional range of motion, improve spinal flexibility, and reduce stiffness. (Smith J. A. et al., 2022)
Stabilizes Lumbar/Low Back Muscles
Walking builds muscle endurance and strength in the paraspinal muscles, increasing lumbar spinal stabilization. (Suh JH, et al., 2019)
Strengthens Core Muscles
Walking increases the body load and strengthens core muscles like the transversus abdominis, which lowers the risk of chronic lower back pain. (Lee J. S. and Kang S. J. 2016)
Improves Posture
Movement of the legs during walking enhances bodily awareness and helps correct posture.(Henry M. and Baudry S. 2019)
Increases Blood Circulation
Walking increases blood circulation to the muscles, supplying essential nutrients to spinal discs. It also reduces the frequency and severity of lower back muscle spasms. (Sitthipornvorakul E. et al., 2018)
Lubricates Spinal joints
Low-impact walking improves synovial fluid production and circulation, lubricating the lumbar spine’s facet joints and other joints that tend to get achy, such as the knees. (Zhang S. L. et al., 2013)
Relieves Inflammation
Walking helps reduce the presence of pro-inflammatory cytokines, like (IL-8 and TNF-alpha) associated with chronic lower back pain. (Slouma M. et al., 2023)
Promotes Weight Loss
Walking and a healthy diet can help individuals lose excess fat, which puts added strain on the lower back and correlates with lumbar intervertebral disc degeneration. (Wang M. et al., 2024)
Stress Relief
Regular walking can reduce mental stress associated with chronic lower back pain. (Choi S. et al., 2021)
Releases Endorphins
Moderate to vigorous physical activity, like walking at about 3 miles per hour for a half-hour daily, stimulates the release of endorphins, the body’s natural pain relievers. (Bruehl S. et al., 2020)
Walking Correctly
To get all the benefits of walking for low back pain relief, it is recommended to practice the following (Macquarie University, 2024)
Start slowly.
Gradually build intensity.
Stay consistent with the walking program.
Track progress to maintain motivation.
Healthcare Provider Consultation
Walking is a low-risk, low-impact activity well-tolerated by most individuals with nonspecific low back pain. (Pocovi N. C. et al., 2022) Because it doesn’t involve twisting or vigorous movements, it is considered a safe exercise for individuals with back pain symptoms (Gordon R. and Bloxham S. 2016). However, individuals experiencing severe lower back pain due to a traumatic injury or medical condition should consult a healthcare provider before starting a regular walking program.
Limit High Impact Activities
High-impact activities like running on hard surfaces or playing sports can exacerbate chronic lower back pain. If there is chronic lower back pain, it is recommended to limit activities that involve: (Al-Otaibi S. T. 2015)
Heavy lifting
Repetitive bending
Twisting motions
Injury Medical Chiropractic and Functional Medicine Clinic
Walking for low back pain relief. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Movement as Medicine
References
Pocovi, N. C., Lin, C. C., French, S. D., Graham, P. L., van Dongen, J. M., Latimer, J., Merom, D., Tiedemann, A., Maher, C. G., Clavisi, O., Tong, S. Y. K., & Hancock, M. J. (2024). Effectiveness and cost-effectiveness of an individualised, progressive walking and education intervention for the prevention of low back pain recurrence in Australia (WalkBack): a randomised controlled trial. Lancet (London, England), 404(10448), 134–144. doi.org/10.1016/S0140-6736(24)00755-4
Suh, J. H., Kim, H., Jung, G. P., Ko, J. Y., & Ryu, J. S. (2019). The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial. Medicine, 98(26), e16173. doi.org/10.1097/MD.0000000000016173
National Library of Medicine., & InformedHealth.org [Internet]. Cologne, G. I. f. Q. a. E. i. H. C. I. (2022). Low back pain: Learn More – Why movement is so important for back pain. www.ncbi.nlm.nih.gov/books/NBK284944/
Smith, J. A., Stabbert, H., Bagwell, J. J., Teng, H. L., Wade, V., & Lee, S. P. (2022). Do people with low back pain walk differently? A systematic review and meta-analysis. Journal of sport and health science, 11(4), 450–465. doi.org/10.1016/j.jshs.2022.02.001
Suh, J. H., Kim, H., Jung, G. P., Ko, J. Y., & Ryu, J. S. (2019). The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial. Medicine, 98(26), e16173. doi.org/10.1097/MD.0000000000016173
Lee, J. S., & Kang, S. J. (2016). The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients. Journal of exercise rehabilitation, 12(5), 463–470. doi.org/10.12965/jer.1632650.325
Henry, M., & Baudry, S. (2019). Age-related changes in leg proprioception: implications for postural control. Journal of neurophysiology, 122(2), 525–538. doi.org/10.1152/jn.00067.2019
Sitthipornvorakul, E., Klinsophon, T., Sihawong, R., & Janwantanakul, P. (2018). The effects of walking intervention in patients with chronic low back pain: A meta-analysis of randomized controlled trials. Musculoskeletal science & practice, 34, 38–46. doi.org/10.1016/j.msksp.2017.12.003
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Can bioidentical hormone replacement therapy can help many individuals dealing with pain and fatigue while regulating hormone function?
Table of Contents
Introduction
Many individuals have dealt with pain and discomfort in their bodies due to environmental factors that can impact the various muscles, tissues, organs, and bones. However, environmental factors can also affect the body’s hormones. They can cause overlapping risk profiles that can cause disastrous issues like pain, fatigue, unexplained weight changes, and even visceral-somatic issues. However, many individuals can seek various treatments to replenish their hormones and start getting back to their normal selves. In this 2-part article series, we will look at what hormones are exactly, what hormone replacement therapy is, and what types of hormones are in our bodies. In part 2, we will go in-depth with hormone therapy and its beneficial properties. We talk with certified associated medical providers who inform our patients about hormone therapy and how it can help provide helpful results to reduce pain in the body. While asking their associated medical provider intricate questions, we advise patients to incorporate non-surgical treatments combined with hormone therapy to reduce pain and discomfort from returning to the body. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.
What Are Hormones?
Do you experience an elevated blood sugar level more than usual? Do you experience changes in your heartbeat even though you are walking at a normal pace? Or have you noticed that you are more thirstier than usual? Many people who are experiencing these issues could be dealing with a hormone imbalance. Hormones are chemicals produced and released by specialized cells, many of which are found in endocrine glands. They are released into the bloodstream and affect the target cells’ biochemistry. The presence of hormone receptors, intracellularly in the target cells or on the cell surface, controls hormone activity. Hormones activating the cellular machinery result in higher metabolism, protein synthesis, improved cellular repair, and increased cell formation.
Hormones affect every facet of aging and often decrease with age, resulting in many individuals having a higher hormone dosage to induce a change in cell function. For this very reason, people require ideal hormone levels. Additionally, even if their levels are normal, their bodies still require more hormones to function and feel better. These hormonal shifts impede tissue healing and repair of the body. Hormone shortages and endocrine dysfunction have been linked to the signs and symptoms of aging, as research has now demonstrated that hormone therapy is an effective way to enhance and extend quality of life.
Since aging cannot be stopped, hormones can halt the progression and support by keeping our health in check. Many individuals are trying to find the genetic location that can help regulate aging, and using genetic engineering to modify these genes is necessary for effective age reversal. Regretfully, no technology is currently available to reverse this age through genetic engineering. We must make the most of these changes by incorporating small changes like non-surgical treatments, avoiding risk factors for disease, eating a healthy diet, getting enough exercise, limiting our calorie intake, using antioxidant treatment, and replacing hormones at ideal levels. Slowing the aging process to have less disease and less degradation can provide a higher quality of life while improving feelings and functioning.
What Are Biologically Identical Hormones?
There is no structural difference between the hormone found naturally in the body and the natural hormone. Natural or bioidentical chemicals are not patentable to pharmaceutical corporations since they can patent very profitable chemically distinct compounds. A pharmaceutical company’s exclusive right to produce and profit from its product is ensured by a patent. While it makes sense that pharmaceutical corporations would want their investment protected with a unique, patented product after the enormous financial commitment that goes into researching and creating a pharmaceutical product. Natural hormones need to be better researched and marketed.
Teaching doctors how and when to administer a medication is a significant component of drug marketing. Physicians learn a great deal about medications from pharmaceutical corporations that are actively pushing their products. Since pharmaceutical firms do not produce natural hormones, most doctors only know them once they conduct independent studies on when they originate naturally. Either plants are used to extract the pure physiologically similar (human identical) hormone, or it is synthesized. The most crucial factor is that the final output should be a molecule like a hormone molecule the body naturally produces, which includes DHEA, progesterone, estrogen, thyroid, and progesterone.
Where can natural hormone prescriptions be filled? Many compounding pharmacies are a particular kind of pharmacy that are legitimate, licensed pharmacies can supply individuals with any medication from pharmaceutical manufacturers and are more capable. The traditional image of a pharmacy is that of using a motor and pestle, compared to a compounding pharmacist. They obtain pure pharmaceutical-grade hormones and mix them according to the doctor’s orders. The prescription for dosage and form varies for individuals in tablets, capsules, liquids, and lotions.
Many products in health food stores offer a range of natural solutions, typically derived from plants or herbs. People are turning more and more to herbalists, naturopaths, and folk medicine as alternatives to synthetic, conventional medications. Nevertheless, many compounding pharmacies offer unique products in a few different ways. Initially, a prescription is needed for a pharmacy’s medication, and products from health food stores typically have dosages so low that no prescription is required. According to lab tests, the dosage is normally so low that it is insufficient to cause a discernible change in the body. Second, the compounding pharmacy uses micronized, pure medicinal-grade components in its goods. When a product is micronized, it is a fine grain that absorbs readily. Third, long-acting or time-release prescriptions are available for the natural hormones from the compounding pharmacy. This helps the body avoid the highs and lows associated with rapidly acting, rapidly absorbed, or poorly absorbed goods and instead allows the body to have more balanced hormone levels. A compounding pharmacy offers various possibilities for customized hormone treatment. It even creates a single prescription from personalized dosages, lactose-free fillers, and administration methods such as sublingual triturates, pills, capsules, liquids, and creams. The hormone levels are evaluated and then regulated to maintain ideal amounts of each hormone to ensure appropriate replenishment. If HRT is monitored and adjusted, it may be useful.
Optimize Your Wellness-Video
Hormone Replacement Therapy & Aging
Age causes a decrease in hormones in all people, from young and old. Many doctors believe that this is how things should naturally be. So when a younger person and an older person have hormone deficiencies, the younger individual would be promptly treated if detected with them, and the older individual is not. The term “normal” is relative; even though this low level is barely 20% of a 30-year-old’s level, labs describe it as “normal” even though many individuals do not want the hormone levels of an 80-year-old. Global research teams have now demonstrated that the age-related hormonal deficit should be replaced with a younger person’s hormone levels. Patients enthusiastically welcomed the improvement as soon as they could see and feel it. The damage that the absence of these hormones is causing to the body is realized once one tries this new therapy and feels the dramatically boosted vitality. Its health benefits are an additional bonus.
While progesterone, estrogen, and thyroid have long been administered, effective hormone replacement is a relatively recent development. Instead of maintaining lower or mid-normal levels, it has become a reasonable therapy to replace and balance all hormones simultaneously to an ideal physiological level. This is because when many individuals start to try out hormone replacement therapy, itcan provide anti-inflammatory effects and regulate pathogenesis issues that are affecting the body. (Weare-Regales et al., 2022) This distinguishes the best possible hormone replacement from conventional medical treatment. Thankfully, many medical professionals and patients can understand the idea of perfect hormone replacement. With many doctors utilizing HRT training programs, the science underlying this new preventative medicine is reaching a wider audience of physicians.
Numerous aging-related changes, such as osteoporosis, muscle atrophy, sleep disturbances, and decreased sociability, have been demonstrated to be partially brought on by a drop in hormones. Some of the symptoms include reduced protein synthesis in the body, decreased lean body and bone mass, and increased body fat, which are all linked to human aging. The gradual decrease in hormone secretion is commensurate with the changes in body composition. It has been demonstrated that these age-related alterations can be lessened by replenishing these hormones to physiological levels, which are ideal but within reasonable bounds and not excessive. Our hormones’ inability to maintain the equilibrium they once did is a major contributing factor to many aging problems. The disorders like diabetes, heart disease, and hypertension that have come to be associated with normal aging are mostly caused by an imbalance in the proper balance of hormone levels. Immunity is restored by reestablishing the right hormone balance, which can fend against many age-related illnesses.
In conclusion, studies have demonstrated that a decrease in hormone levels can cause aging-related disorders, and the only treatment available at this time to address these symptoms is hormone replacement therapy. Numerous recently published publications about hormone replacement therapy are replete with patient endorsements of the treatment’s advantages. Many patients are middle-aged, healthy, normal persons who have gradually developed symptoms like low energy, low feelings of well-being, lethargy, and loss of interest in routine daily activities. Patients often have weak skin and hair, lose muscular tone, and develop fat around their midsections. Apart from the observable degenerative issues, they will also have elevated cholesterol levels, indications of heart disease, and arthritic changes. Patients have reported transformed bodies, fat disappearing, enhanced muscular tone, and youthful vigor within six to twelve months of starting hormone replacement therapy. Patients report feeling better about themselves and having a more positive attitude. There are amazing feel-good effects as well as fantastic health benefits.
Regretfully, around 90% of patients who come to us from other doctors taking “natural hormones” are not following a proper regimen. How are we aware? The blood levels are almost nil when we measure them. For a younger person, the blood hormone levels must be maintained within the ideal upper limit of normal values for the hormones to have therapeutic effects. The majority of doctors need to be educated to aim for optimal outcomes.
Many doctors need to learn how to prescribe the right amounts. They are unaware of the ideal levels based on blood tests—not saliva tests. They may not know that there are numerous ways to synthesize a natural hormone so that the patient can receive a form that is absorbed and processed in their own way.
To ensure that the therapy yields the greatest possible benefit, the patient must first and foremost urge the doctor to explain, monitor, and optimize the hormone levels. Menopausal women experience significant changes in their skin’s thickness, texture, and tightness from dehydration. The same unsettling changes are noticed by women who discontinue hormone medication. This is because many women who have started on hormone therapy can begin to see relief in their vasomotor symptoms, improve cardioprotection, and prevent other chronic diseases from developing over time. (Shufelt & Manson, 2021) Research published in journals dedicated to dermatology shows that the loss of thyroid, estrogen, and testosterone hormones causes this harmful effect on the skin. Hormone replacement therapy is the only effective treatment for and defense against changes in skin elastin and collagen and wrinkle prevention. The internal alterations, however, are more significant. Not only does the skin on the outside show obvious indications of aging, but there is also noticeable internal degradation. This could cause widespread complaints made by men and women in their midlife about not feeling as good as they would want. If taken care of early on, much of this can be helped. Rather than being afraid of how much you’ve aged, you’d rather hear, “Wow, you look great!” at that high school reunion.
Thyroid Hormones
The thyroid gland secretes thyroid hormone, a metabolic hormone that helps regulate temperature, metabolism, and brain function in the body. Thyroid hormones are crucial for normal development in the body and are necessary for normal physiological functioning. (Babic Leko et al., 2021) The thyroid also lowers cholesterol and promotes weight loss by increasing fat breakdown, protecting against cardiovascular illnesses, avoiding cognitive deterioration, and enhancing cerebral metabolism. When environmental factors affect the thyroid, it can lead to overlapping risk profiles in the body.
Low thyroid function is associated with low levels of energy and exhaustion, slowness of thought and movement, depression, forgetfulness, mental disorientation, discomfort similar to that of arthritis, and an increased risk of infections and colds. Many of these features are thought to be typical of aging; however, many individuals will begin to notice that thyroid deficiency is the secondary cause. As we get older, our thyroid produces fewer hormones. So, regulating the hormone function in the body starts with the thyroid hormone. This is now understood to be thyroid insufficiency rather than actual hypothyroidism, which in the past was believed to necessitate hormone replacement therapy. Hypothyroidism occurs when the thyroid gland has inadequate hormone production, which causes nonspecific signs and symptoms and develops overlapping risk profiles that affect the body’s metabolism and function of many cells and vital organs. (Wilson et al., 2021) According to numerous research studies, raising thyroid levels can help the body system work more effectively and efficiently while relieving many symptoms associated with thyroid insufficiency.
Estrogen
Doctors have been giving estrogen for menopausal symptoms, including sleeplessness and hot flashes, to women for almost 40 years. Many ladies used estrogen for as long as they could because they felt so healthy and energized when taking it. Numerous studies witness estrogen’s remarkable impact on women’s health and well-being. A woman’s quality of life is greatly enhanced by estrogen, which makes them feel more youthful and invigorated. After menopause, women have more pleasurable, fulfilling sex lives, stronger, glossier hair, and greater muscle tone. Users of estrogen do not have the usual osteoporosis-related bone loss and instead stand taller and straighter. This is because even though estrogen’s main goal is to ascribe reproduction, it can help target non-reproductive tissues like skeletal muscle. (Critchlow et al., 2023) Those who utilize estrogen have a 50% lower risk of heart disease and stroke than those who do not. Alzheimer’s dementia and senility are incredibly rare among estrogen users. Users of estrogen are not susceptible to the potentially crippling conditions of urogenital atrophy, vaginal dryness, and concurrent infections. One of the few hormones that women ask their doctors for is estrogen. Estrogen was the most commonly prescribed medication in the U.S., with over 10 million women taking it. We have discovered the benefits of proper hormone supplementation and the synergy that results from restoring all hormone levels through estrogen supplementation.
In the past, doctors frequently performed hysterectomy, which involved removing a woman’s ovaries. This stopped the manufacturing of important hormones. Doctors now attempt to save ovaries wherever possible after realizing the pain and negative consequences of hormone loss. We would remove ovaries surgically at a young age if hormones were that bad. Rather, we aim to maintain ovarian function and the production of healthy hormones for as long as possible. Instead of using a whole separate hormone with a different molecular structure, we need to employ the same hormone to restore the lost hormones to pre-menopausal levels when menopause occurs and hormone levels drop. The human body is aware of a difference, even though the pharmaceutical business denies it.
The adrenal glands and ovaries both create estrogen. Men do produce a very tiny amount of estrogen through the conversion of testosterone. The body of a woman contains three different forms of estrogen. They are estriol, estradiol, and estrone. The symptoms and negative health effects of menopause are caused by a sharp decline in the levels of all these hormones at the beginning of menopause. Menopause symptoms include anxiety, vaginal dryness, hot flashes, sleeplessness, bladder issues, and trouble focusing. Unfortunately, the lack of estrogen makes the disease processes—such as Alzheimer’s, osteoporosis, stroke, and cardiovascular disease—worse. Incorporating hormone replacement therapy to replenish estrogen levels for females can ultimately enhance their reproductive health and overall well-being. (Moustakli & Tsonis, 2023)
Progesterone
Pro-gestational, or progesterone, is vitally essential for the onset and maintenance of pregnancy. Progesterone, which guards against osteoporosis, heart disease, breast cancer, and uterine cancer, is lost by women going through menopause. Regretfully, most clinicians utilize medroxyprogesterone, or Provera, a synthetic, chemically distinct medication, rather than progesterone to replace the lost progesterone. Despite having the same name as progesterone (medroxyprogesterone), Provera differs from progesterone in molecular and biological ways. This section discusses why progesterone is so safe and helpful and why Provera is so damaging, even though most doctors believe they are interchangeable.
Despite being disregarded frequently, progesterone is another female hormone that is just as important for aging women as estrogen. The ovaries create the hormone progesterone, which the body uses to balance estrogen. Additionally, progesterone can prevent numerous chronic conditions like osteoporosis and cancer, alleviate menopausal symptoms, and enhance general health. Doctors have historically been used to prescribing the synthetic progestin, which is marketed under the name Provera. These synthetic progestins lack the advantages of natural progesterone and have the same serious side effects and issues as synthetic estrogens. This is because hormones like progesterone and estrogen play a different role in any pain-related conditions that can affect anyone. (Athnaiel et al., 2023) More significantly, new research continuously shows that progesterone prevents breast cancer.
Since the two hormones were designed to cooperate to preserve a healthy hormonal balance, natural progesterone can amplify the effects of estrogen. When a person is dealing with low progesterone, it can bring on similar illness processes as low estrogen. These include heart disease, osteoporosis, a decline in libido, and a markedly reduced quality of life. Natural progesterone and estrogen can stop this downward spiral by maintaining women’s vitality, strength, and health.
Additionally, natural progesterone raises HCL, or good cholesterol, and lowers cholesterol levels more. Synthetic progestin, on the other hand, has the opposite effect. Regrettably, many doctors who prescribe progestin are ignorant of the existence of a safer, more well-tolerated alternative. Furthermore, it has been demonstrated that natural progesterone can stop the advancement of osteoporosis by stimulating osteoblasts. These cells produce new bones, while only estrogen can prevent bone loss.
Conclusion
Overall, it is important to replenish lost hormones in the body by reducing numerous environmental factors that can enhance the overlapping risk profiles that cause pain and discomfort. When many start thinking about their health, they can make small changes in their habits like eating right, utilizing non-surgical treatments, exercising, and being mindful of their stress to live healthier lives. In part 2, we will explore hormone therapy and its beneficial properties more in-depth.
References
Athnaiel, O., Cantillo, S., Paredes, S., & Knezevic, N. N. (2023). The Role of Sex Hormones in Pain-Related Conditions. Int J Mol Sci, 24(3). doi.org/10.3390/ijms24031866
Babic Leko, M., Gunjaca, I., Pleic, N., & Zemunik, T. (2021). Environmental Factors Affecting Thyroid-Stimulating Hormone and Thyroid Hormone Levels. Int J Mol Sci, 22(12). doi.org/10.3390/ijms22126521
Critchlow, A. J., Hiam, D., Williams, R., Scott, D., & Lamon, S. (2023). The role of estrogen in female skeletal muscle aging: A systematic review. Maturitas, 178, 107844. doi.org/10.1016/j.maturitas.2023.107844
Moustakli, E., & Tsonis, O. (2023). Exploring Hormone Therapy Effects on Reproduction and Health in Transgender Individuals. Medicina (Kaunas, Lithuania), 59(12). doi.org/10.3390/medicina59122094
Shufelt, C. L., & Manson, J. E. (2021). Menopausal Hormone Therapy and Cardiovascular Disease: The Role of Formulation, Dose, and Route of Delivery. J Clin Endocrinol Metab, 106(5), 1245-1254. doi.org/10.1210/clinem/dgab042
Weare-Regales, N., Chiarella, S. E., Cardet, J. C., Prakash, Y. S., & Lockey, R. F. (2022). Hormonal Effects on Asthma, Rhinitis, and Eczema. J Allergy Clin Immunol Pract, 10(8), 2066-2073. doi.org/10.1016/j.jaip.2022.04.002
Wilson, S. A., Stem, L. A., & Bruehlman, R. D. (2021). Hypothyroidism: Diagnosis and Treatment. American Family Physician, 103(10), 605-613. www.ncbi.nlm.nih.gov/pubmed/33983002
Elderly man practicing yoga asana or sport exercise for legs and hands using chair. Positive mood on sports activities.
For many individuals, getting on the floor to do crunches or other exercises can be difficult due to medical conditions, age, and injuries. Can engaging in chair abdominal exercises at home, work, or anywhere a chair is available help strengthen the upper, lower, and oblique abdominal muscles?
Table of Contents
Chair Abdominal Exercises
Chair abdominal exercises are essential for strengthening the core, maintaining healthy flexibility, mobility, posture, and injury prevention. Incorporating abdominal exercise into one’s day can be easy, regardless of schedule or fitness level. Various exercises are designed to be performed while seated, making them accessible to everyone, including those with mobility issues or new to exercise.
Benefits
Building and maintaining a solid core is essential for overall health, posture, and daily activities, especially as the body ages. A strong core maintains body balance and stability, prevents falls, protects individuals from back pain, and makes lifting, bending, and walking easier. It allows individuals to stay independent and active. The abdominal muscles are one part of the core, which includes muscles in the back, glutes, pelvic floor, and diaphragm. These are important for keeping the body upright and stable, protecting the spine and organs, and assisting with movements between the ribcage and pelvis. Adding abdominal exercise workouts to a fitness routine is one way to improve overall core strength and stability. Chair-based exercises are convenient and accessible as individuals don’t need specialized machines or equipment, just a sturdy chair and some space. (Frizziero A. et al., 2021)
Chair Workout
Chair abdominal exercises are ideal gentle exercises for older individuals who need to increase their strength and mobility. Because chairs provide stability and safety, these exercises focus on seated movements and are intended for those with limited mobility. Chair abdominal exercises can be adapted and modified to individual preferences and needs, preparing the body for more advanced standing exercises. They improve the ability to perform daily tasks and increase joint mobility, muscle strength, and coordination. To prevent injuries, each exercise session should begin with a warm-up and end with a cool-down.
A warm-up could be gentle seated marches, shoulder rolls, and deep breathing exercises.
A cool-down can include seated stretches, focusing on the back, neck, and legs to help the body recover and prevent stiffness.
It is recommended that patients talk to a healthcare provider first if they have limited mobility or chronic health issues. Here are some sample exercises.
Sitting Knee Lifts
Sit on the edge of the chair with your back straight.
Lift your knees toward your chest, engaging the upper abs.
Lower them slowly back down.
Repeat for 10 to 15 reps.
Beginners lift one knee at a time.
Lower it and repeat with the other leg.
Sitting Crunches
Sit on the edge of the chair.
Lean back slightly.
Place hands behind your head.
Crunch forward, bringing the chest toward your knees.
Return to the starting position.
Repeat for 10 to 15 reps.
Beginners can sit more on the chair and hold the seat for stability.
Reduce the range of motion when crunching the chest toward the knees.
Sitting Leg Lifts
Sit on the edge of the chair with the back straight.
Extend your legs in front of you and lift them together, engaging the lower abdominals.
Lower them back down slowly.
Repeat for 10 to 15 repetitions.
Beginners sit back on the chair and grip the sides.
Lift one leg and hold for a count before lowering.
Switch legs.
Sitting Scissor Kicks
Sit on the edge of the chair and lean back slightly.
Extend your legs in front.
Alternate lifting each leg up and down in a scissor motion.
Perform for 30 seconds to one minute.
Beginners tap one heel on the floor between lifts to reduce abdominal tension.
Sitting Side Crunches
Sit on the edge of the chair with the back straight.
Lift one knee toward the chest while bringing the opposite elbow toward the knee, engaging the obliques.
Alternate for 10 to 15 reps per side.
Beginners, keep your feet flat on the floor with your hands behind your head.
Gently bend to the side, return to the center, and bend to the other side.
Sitting Bicycle Crunches
Sit on the edge of the chair and lean back slightly.
Lift the feet off the ground.
Alternate bringing each knee toward the opposite elbow in a pedaling motion.
Perform for 30 seconds to one minute.
For beginners, keep the heel gently on the ground while you crunch on the opposite side.
For a challenge, slow the motion and hold each twist a few seconds longer to create more tension. (Krzysztofik M. et al., 2019)
Progress
For beginners, start with the easier versions and perform fewer repetitions and shorter durations if needed. Focus on maintaining proper posture and form. As the body gets stronger, increase the number of repetitions or extend the duration of each exercise. Once comfortable, try more challenging chair exercises. Chair abdominal exercises are a simple, effective way to strengthen the core, improve posture, and support overall health. Regularly doing these exercises as part of a well-rounded routine can build a solid core without special equipment. Remember to listen to the body and progress at your own pace to more challenging variations over time to keep building strength.
Injury Medical Chiropractic and Functional Medicine Clinic
Achieving and maintaining fitness requires consistent work and development. Retraining the body and maintaining its optimal health requires daily efforts through exercise. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Core Exercises and Back Pain
References
Frizziero, A., Pellizzon, G., Vittadini, F., Bigliardi, D., & Costantino, C. (2021). Efficacy of Core Stability in Non-Specific Chronic Low Back Pain. Journal of functional morphology and kinesiology, 6(2), 37. doi.org/10.3390/jfmk6020037
Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. doi.org/10.3390/ijerph16244897
A physical therapist performs lower limb mobilization to a patient
The iliacus muscle is a triangle-shaped muscle in the pelvic bone that flexes and rotates the thigh bone. It works with the other muscles in the hip and thigh to help bend, run, walk, sit, and maintain correct posture. Injuries and common medical conditions can affect its function, causing pain and stiffness. Can physical therapy help?
Table of Contents
The Iliacus Muscle
The iliacus is one of the body’s most important hip flexor muscles. The iliacus and surrounding muscles work together to produce the stability and range of motion required for bending, dancing, sitting, and walking.
Anatomy
The iliacus muscle is part of a complex muscle system in the hip and pelvis. Two iliacus muscles on each side of the pelvic bone enable the thigh to flex and rotate. They are innervated by the femoral nerve, which provides movement and sensation to the lower limbs. (Bordoni B. and Varacallo M. 2023) The iliacus muscle sits on the wing-shaped ilium and fits into the curved surface of the ilium, called the iliac fossa. The top of the muscle is attached to the upper wings of the ilium or iliac crest. It extends past the hip joint, which connects to the upper thigh bone/femur at the lesser trochanter protrusion. The iliacus is part of a major trio of muscles called the iliopsoas, including the major psoas and minor psoas muscles. These muscles are also attached to the upper femur but extend upward, connecting to the lumbar/lower spine at several attachment points. The iliopsoas also interact with the quadratus lumborum muscle, the deepest muscle of the lower back that starts at the iliac crest and attaches to the lumbar spine at several points. The quadratus lumborum enables flexion and elevation of the spine, while the iliopsoas enable the flexion and rotation of the hip and thigh.
Functions
The iliacus muscle has many functions that include: (Physiopedia, 2024)
Flexing and rotating the femur.
Helps maintain proper body posture while standing and sitting.
Produces hip movement that enables walking, running, and climbing stairs.
Provides hip flexion – bringing the knee to the chest.
Enables the forward tilt of the pelvis and side-bending.
Conditions
Several conditions can affect the iliacus muscle, specifically from under and/or overuse injuries. These conditions, collectively known as Iliopsoas syndrome, are typically the result of overuse/repetitive strain or injuries. These include:
Iliopsoas tendinopathy – which affects tendons.
Iliopsoas bursitis – which affects cushioning sacs known as bursae.
Iliopsoas syndrome can affect anyone but is common in:
Individuals and athletes who repeatedly use movements that flex the hips.
Track-and-field athletes
Gymnasts
Dancers
Iliopsoas Bursitis
This is the inflammation of the cushioning sac or bursa under the iliacus muscle, which helps the muscle slide over the pelvic bone. Symptoms can range from mild discomfort to pain that radiates through parts of the leg and hips. Runners, skiers, and swimmers are commonly affected, and individuals who regularly have tight hips and individuals with different forms of arthritis can also be affected. Early treatment can prevent the symptoms from worsening. Mild cases can be treated with self-care and stretching to help relieve tightness, rest, ice application, and over-the-counter nonsteroidal anti-inflammatory drugs. In severe cases, treatment options that may be recommended include: (Physiopedia, 2024)
Physical therapy
Assistant walking devices to relieve pressure – for example, a cane.
Corticosteroid steroid injections
Prescription anti-inflammatory medications
Iliopsoas Tendinopathy
Another condition affecting the iliacus muscles is iliopsoas tendinopathy, sometimes called snapping hip syndrome, because individuals can hear an audible snapping sound (Davenport KL. 2019). The condition is often experienced by dancers who repeatedly flex and hyperextend their hips and can result in hip and groin pain that gets worse with kicking or rotation. Treatment of iliopsoas tendinopathy can include:
Retraining muscle imbalances with strengthening and stretching exercises.
If these fail to provide relief, corticosteroid injections may be used. A saline hydro dissection can relieve stress around the tendon by injecting fluids that cushion and release trapped tissues.
Tendon release surgery may be recommended when all other options have failed. The surgical release involves severing the tendon to reduce pain and improve the range of motion.
Rehabilitation
Core muscle strengthening is essential to the rehabilitation of iliacus muscle injuries. The iliopsoas is an integral component of the core group and can benefit from stretching and strengthening exercises (Yogateket, 2019)
Lunge stretches
Straight leg raises
Knee-to-chest stretches
Standing hip flexion with resistance bands
Certain yoga poses can also help and include variations on the bridge pose that encourage hip flexion. (Yoga International, 2024)
Injury Medical Chiropractic and Functional Medicine Clinic
Iliopsoas pain is often felt at the front of the hips, thigh, mid-back, and lower back. Chiropractic care can help with iliacus muscle injuries through:
Evaluation
A chiropractor can evaluate the condition and determine if the iliacus muscle is causing pain.
Treatment plan
A chiropractor can create a personalized treatment plan that may include exercise instructions, manipulation, and other therapies.
Rehabilitation
A chiropractor can create a rehabilitation program to expedite healing.
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Hip Labral Tear and Chiropractic Care
References
Bordoni, B., & Varacallo, M. (2024). Anatomy, Bony Pelvis, and Lower Limb, Iliopsoas Muscle. In StatPearls. www.ncbi.nlm.nih.gov/pubmed/30285403
Attentive factory worker picking up cardboard boxes in factory
Incorrect manual handling and lifting is a leading cause of workplace injuries. Can health and safety training help reduce injuries and lost workdays?
Table of Contents
Correct Manual Lifting Technique
Manually lifting objects using incorrect techniques can lead to acute back injuries, herniated discs, sciatica, and long-term issues like increased risk of reinjury, body misalignment, and chronic back pain. Individuals can prevent spinal disc compression and/or lower back muscle strain by learning to use correct manual lifting techniques. (CDC. The National Institute for Occupational Safety and Health (NIOSH). 2007)
Lifting Guide
Individuals can protect their backs and prevent injury by following simple steps when lifting objects.
Support Base
Ensure there is a healthy support base from which to lift.
Keep feet shoulder-width apart with one foot slightly in front of the other.
Ask For Help
If coworkers or colleagues are available, ask for assistance.
If the load is too heavy, ask for help lifting and moving the object/s.
Use Mechanical Assistant Devices
Use hand trucks, dollies, or pushcarts whenever possible for uneven and heavy loads.
Squat To Lift Object
Bend at the hips and knees only, not the back.
Put one knee on the ground to ensure stability before lifting.
Check Posture
Looking straight ahead, maintain posture upright with the chest out, shoulders back, and lower back slightly arched.
Lift Slowly
Lift with the knees and hips only, gradually straightening the lower back.
Load Positioning
Once upright, hold the load close to the body around the stomach.
Move and Maintain Alertness
Always take small steps.
Maintain alertness as to where you are going.
Keep the shoulders square with the hips when changing directions to avoid twisting and losing or shifting balance.
Rest
If you are fatigued, set the load/object down and rest for a few minutes until you can fully engage in the task.
Squat To Set Object Down
Squat with the knees and hips and set the load down slowly.
Avoid quickly rising and jerking movements, and allow the legs, hips, and back muscles to reset.
Planning and Tips
Lifting anything heavy takes planning to prevent muscle spasms, back strain, and other musculoskeletal injuries. Considerations to keep in mind:
Make a Plan Before Lifting
Knowing what object/s are being lifted and where they are going will prevent individuals from making awkward movements while holding and carrying something heavy.
Set and clear a path.
If lifting something with another person, ensure both agree and understand the plan.
Lift Close to The Body
Individuals are stronger and more stable lifters if the object is held close to their body rather than at the end of their reach.
Make sure there is a firm hold on the object.
It is easier to maintain balance close to the body.
Maintain Feet Shoulder-Width Apart
Keep the feet about shoulder-width apart.
Having a solid base of support is important while lifting.
Placing the feet too close together will cause instability while placing them too far apart will hinder movement.
Take short steps.
Visualize The Motions Involved and Practice The Motions Before Lifting
Think about the motion before lifting.
Practice the lifting motion before lifting the object.
Focus on keeping the spine straight.
Raise and lower to the ground by bending the knees.
Avoid bending at the waist or hips.
Tighten the Stomach Muscles
Tightening the abdominal muscles will hold the back in a healthy lifting position and help prevent excessive force on the spine.
Lift With the Legs
The legs are stronger than the back muscles, so let the leg strength do the work.
Lower yourself to the ground by bending the knees, not the back.
Keep Eyes Up
Looking slightly upwards will help maintain a better spine position and help keep the back straight.
Avoid Twisting or Bending
Face in the direction you are walking.
Stop, take small steps, and continue walking if turning is required.
Back Belts
It has become common for many who work in jobs requiring manual lifting to wear back belts or support. However, research does not show that they decrease the risk of a lifting injury. (CDC and The National Institute for Occupational Safety and Health, 2023) Instead, it is recommended that the belt be thought of as a reminder of where the back muscles are positioned to keep the individual aligned, combined with the correct lifting techniques.
Injury Medical Chiropractic and Functional Medicine Clinic
Training the body and maintaining its optimal health for correct manual lifting techniques requires daily efforts through practice, conscious position corrections, and ergonomics. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Chiropractic Care For Injury Recovery
References
CDC. The National Institute for Occupational Safety and Health (NIOSH). (2007). Ergonomic Guidelines for Manual Material Handling. (No. 2007-131). Retrieved from www.cdc.gov/niosh/docs/2007-131/pdfs/2007-131.pdf
CDC. The National Institute for Occupational Safety and Health (NIOSH) (2023). Back Belts – Do They Prevent Injury? (No. 94-127). Retrieved from www.cdc.gov/niosh/docs/94-127/
Two engineers wearing hardhats and safety waistcoats sitting on cement beam and resting during break on construction site
How is fat turned into energy to be used as fuel for individuals working to improve their health and physical abilities?
Table of Contents
Fat Into Energy Conversion
Fat is an essential component of a diet that fuels physical activity, work, exercise, etc. Its calorie density is the highest of all nutrients, and fat’s unlimited storage capacity makes it the body’s largest energy reserve. Fat is essential for longer, slower, lower-intensity endurance physical activities and exercises like walking and cycling.
What Is Fat?
Everything eaten is made up of:
Macronutrients
Protein
Carbohydrates
Fat
Micronutrients
Vitamins
Minerals
These are converted to energy, helping to fuel all bodily functions.
Dietary fat has been blamed for various health problems, but it is an essential nutrient for optimal health. The adipose tissue/stored fat provides cushion and insulation to internal organs, protects nerves, circulates vitamins A, D, E, and K through the body, and is the largest stored energy reserve. Stored body fat is different from dietary fat. Body fat is only stored when more calories are consumed than used from all foods, not just from dietary fats. There is an optimal level of body fat for health and regular physical and athletic activity.
Types
Researchers and scientists are learning more and more about body fat/adipose tissue and its roles in the body. Two well-known types are white fat and brown fat.
White fat is responsible for energy storage and metabolic functions like insulin sensitivity.
White fat can transition to brown fat under certain cold temperatures. (Rabiee A. 2020)
Beige fat is another type that scientists are still learning about.
When Fat Is Burned
When fat is used as fuel, the fatty acids inside the fat cell are broken down and released into the system as water and carbon dioxide. (MacLean P. S. et al., 2015) The body uses the water for hydration, and the carbon dioxide is exhaled through the lungs. The remaining fat cell shrinks as it is depleted of its fatty acids. The fat into energy conversion also produces heat.
Fat for Fuel
Fat is the main fuel source for long-duration, low—to moderate-intensity physical activities and exercise like endurance sports. Even during high-intensity activities and training, where carbohydrates are the main fuel source, the body still needs fat to help access the stored carbohydrates or glycogen. Using fat to fuel activity includes three key components which include:
Digestion
Fat is slow to digest and convert into a usable form of energy.
The process can take up to six hours.
Transportation
After the body breaks down the fat, it needs time to transport it to the working muscles before it can be used as energy.
Conversion
Converting stored body fat into energy takes increased oxygen, requiring decreased physical activity and exercise intensity.
This is why timing when and how much fat is consumed is important for its full potential. Eating foods high in fat immediately before or during intense physical work activity or exercise is not recommended. First, the job, chore, or workout will be done before the fat can be used as energy. And second, it can cause uncomfortable gastrointestinal symptoms like nausea, vomiting, and diarrhea.
Fat Loss Optimization
For individuals trying to alter body fat composition, the most important thing is to adopt a safe and effective physical activity and exercise routine and to eat a balanced diet of nutrient-dense foods that provide adequate amounts of macronutrients, including dietary fat.
Macronutrient
Low-carbohydrate and high-fat diets, like the ketogenic and Paleo diets, all work on the same premise: Lower carbohydrate intake, high fat intake, and moderate to high protein intake lead to burning body fat as the primary fuel source while engaging in physical activity or exercising. There is some scientific evidence that long-term low-carb/high-fat diets are safe and may help improve metabolic risk factors for chronic disease. Some studies on these diets have shown them to be beneficial for performance in endurance sports, but several months of adaptation to a low-carb/high-fat diet are required for metabolic changes to occur. (Chang C. K., Borer K., and Lin P. J. 2017))
High-Intensity Interval Training
High-intensity interval training is an efficient way to convert fat to energy. In a study, overweight individuals were able to convert body fat to energy in half the time using HIIT vs. aerobic activity alone (Zhang H. et al., 2017). HIIT specifically converts visceral fat, typically white adipose tissue, often found in the midsection. (Mittal B. 2019) HIIT also helps increase muscle mass and resting metabolism. (Thyfault J. P. and Bergouignan A. 2020) However, any exercise regimen that helps increase muscle mass provides these beneficial effects.
Injury Medical Chiropractic and Functional Medicine Clinic
At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you to relieve pain, restore function, prevent injury, and better the body. Through research methods and total wellness programs, individuals can condition themselves to excel in physical activity or sports through proper fitness and nutrition. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Integrative Medicine and Chiropractic Care
References
Richard, A. J., White, U., Elks, C. M., & Stephens, J. M. (2000). Adipose Tissue: Physiology to Metabolic Dysfunction. In K. R. Feingold, B. Anawalt, M. R. Blackman, A. Boyce, G. Chrousos, E. Corpas, W. W. de Herder, K. Dhatariya, K. Dungan, J. Hofland, S. Kalra, G. Kaltsas, N. Kapoor, C. Koch, P. Kopp, M. Korbonits, C. S. Kovacs, W. Kuohung, B. Laferrere, M. Levy, E. A. McGee, R. McLachlan, M. New, J. Purnell, R. Sahay, A. S. Shah, F. Singer, M. A. Sperling, C. A. Stratakis, D. L. Trence, & D. P. Wilson (Eds.), Endotext. www.ncbi.nlm.nih.gov/pubmed/32255578
Rabiee A. (2020). Beige Fat Maintenance; Toward a Sustained Metabolic Health. Frontiers in endocrinology, 11, 634. doi.org/10.3389/fendo.2020.00634
MacLean, P. S., Higgins, J. A., Giles, E. D., Sherk, V. D., & Jackman, M. R. (2015). The role for adipose tissue in weight regain after weight loss. Obesity reviews : an official journal of the International Association for the Study of Obesity, 16 Suppl 1(Suppl 1), 45–54. doi.org/10.1111/obr.12255
Chang, C. K., Borer, K., & Lin, P. J. (2017). Low-Carbohydrate-High-Fat Diet: Can it Help Exercise Performance?. Journal of human kinetics, 56, 81–92. doi.org/10.1515/hukin-2017-0025
Zhang, H., Tong, T. K., Qiu, W., Zhang, X., Zhou, S., Liu, Y., & He, Y. (2017). Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women. Journal of diabetes research, 2017, 5071740. doi.org/10.1155/2017/5071740
Mittal B. (2019). Subcutaneous adipose tissue & visceral adipose tissue. The Indian journal of medical research, 149(5), 571–573. doi.org/10.4103/ijmr.IJMR_1910_18
Thyfault, J. P., & Bergouignan, A. (2020). Exercise and metabolic health: beyond skeletal muscle. Diabetologia, 63(8), 1464–1474. doi.org/10.1007/s00125-020-05177-6
Physiotherapy, chiropractor and senior man with back pain or physiotherapist consulting a patient f.
Can correcting body misalignments and the elements of unhealthy posture help achieve a healthy posture?
Table of Contents
Healthy Posture
Maintaining a healthy posture is more important than ever, as individuals from all walks of life realize how practicing awkward and unhealthy postures can wreak havoc on their bodies and quality of life. Unhealthy postures include rounding the upper and lower back, slouching, and forward head posture. Over time, these postures make daily activities more difficult or painful. Mobility, stability, and strengthening exercises can address unhealthy posture problems and issues, along with practicing correct sitting, standing, and resting postural habits to reinforce proper alignment daily. A chiropractic and physical therapy team can treat and train individuals to restore correct and healthy posture.
Body Alignment
Ideal posture involves correct body alignment or how the structural parts, such as the head, trunk, hips, knees, etc., relate to an individual’s form. Whether standing, sitting, lying down, or moving, body parts need to be balanced in relationship to each other to avoid unnecessary stress on the spine and musculoskeletal system. (Bone Health & Osteoporosis Foundation, 2024)
Posture Types
Posture is considered static when sitting or standing still and dynamic when moving. Both are categorized as active postures as they require the activation of stabilizing muscles to deal with gravity and maintain alignment. Lying down and remaining still is considered an inactive posture, as muscle involvement is minimal. However, both have the potential to be healthy or unhealthy.
Proper Body Alignment
An easy way to check proper alignment while standing is to stand against a wall with the base of the head, shoulder blades, and buttocks flush against the wall, with enough space for a hand wide enough to slide in between the wall and the small of the back. This exercise correctly lines up the head, shoulders, and hips to reduce or eliminate undue stress on the spine. Body balance is the foundation for active and inactive postures concerning workstations, industrial ergonomics, daily activities, and sports. (Mayo Clinic, 2023) Healthy alignment is a standard position in which all body joints are centered and balanced and the most mechanically efficient position for static or dynamic activities. Biomechanical efficiency (the ability to use the body’s muscles and joints to perform movements while minimizing energy use and maximizing output) enables the muscles surrounding the joints to work in balance and efficiently activate, which, in turn, helps reduce strain, tension, and injury. Balanced muscles also conserve energy, leading to better daily stamina.
Development of Imbalances
Individuals develop position and movement habits in joint positioning that have led to imbalanced muscles. When this is the case, some muscles can be chronically stretched, and others become chronically tight, all to hold the body up or move around, which can lead to postural conditions like upper crossed (Physiopedia, 2024) or lower crossed syndrome (Physiopedia, 2024) which often leads to pain and/or mobility issues.
Posture Assessment
The recommended way to determine if one’s posture is healthy or poor is by conducting a posture assessment. The examination looks at joint positions and gathers visual information about the planes into which parts of each joint move and the axes around which those movements occur (Singla D. and Veqar Z., 2014) (Debra Coglianese et al., 2006). In a posture assessment, body alignment is compared with the ideal standard, a plumb line, usually a string with a small weight attached to the bottom to help maintain straightness. The other end of the string is affixed to the ceiling to be used as an accurate reference for correct alignment. (Singla D. and Veqar Z. 2014) During a posture assessment, the patient stands next to the plumb line while the doctor or therapist compares the relative positions of the following areas:
Ears
Shoulder joint
Spine
Hip joint
Knee joint
Ankle joint
Feet
Any areas that don’t match the reference can indicate misalignments in one or several regions.
Making Corrections
Chiropractic care can help correct unhealthy posture by realigning the spine and strengthening the musculoskeletal system:
Spinal Adjustments
Chiropractors use their hands or instruments to apply controlled force to the spine to realign the vertebrae. This can help relieve pressure on muscles, ligaments, and nerves, which can improve posture.
Corrective Exercises
Chiropractors can create custom exercises to strengthen postural muscles and maintain proper alignment.
Massage Therapy
Chiropractors can use massage therapy to work on strained ligaments and soft tissue.
Guidance and Training
Chiropractors can teach patients how to move to encourage a neutral spine and provide strategies for maintaining healthy posture.
A posture corrector or brace can also help teach and engage the correct muscles to achieve proper alignment. However, it should not be relied on long-term because promoting and activating one’s stabilizing muscles is important rather than relying on a brace for prolonged periods.
Injury Medical Chiropractic and Functional Medicine Clinic
Achieving and maintaining proper posture requires consistent work and development. Retraining the body and maintaining its optimal health requires daily efforts through exercise, conscious position corrections, and ergonomics. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Singla, D., & Veqar, Z. (2014). Methods of postural assessment used for sports persons. Journal of clinical and diagnostic research: JCDR, 8(4), LE01–LE4. doi.org/10.7860/JCDR/2014/6836.4266
Coglianese, D. (2006). Muscles: Testing and Function With Posture and Pain, ed 5 (with Primal Anatomy CD-ROM). Physical Therapy, 86(2), 304-305. doi.org/https://doi.org/10.1093/ptj/86.2.304
Young woman with shoulder pain is being examined by a physiatrist
An axillary nerve injury can cause pain, weakness, and shoulder mobility loss. Can physical therapy help restore and maintain shoulder joint flexibility?
Table of Contents
Axillary Nerve
The axillary nerve, or the circumflex nerve, is a peripheral nerve that runs through the shoulder and supports movement and sensation in the upper limbs. It originates in the neck at the brachial plexus, a network of nerves that extends from the neck and upper torso to the shoulders and arms. Its primary purpose is to supply nerve function to the shoulder joint and three muscles in the arm and also innervates some skin in the region.
Anatomy
Except for the cranial nerves, all the body’s nerves branch off from the spinal cord, emerge from between vertebrae and continue to branch off as they travel to various muscles and other structures. The axillary nerve is named after the axilla, the medical name for the armpit. Individuals have two, one on each side. After leaving the spinal column, the axillary nerve runs behind the axillary artery and continues to the shoulder blade’s lower edge of the subscapularis muscle. It winds back and travels down the arm along the posterior humeral circumflex artery, which then passes through the quadrangular space (a small area of the shoulder blade just above the armpit where there is a gap in the muscles that allows nerves and blood vessels to pass through to the arm before it divides into terminal branches, which are:
Anterior Division
Supplies motor innervation to the deltoid’s anterior and middle heads, allowing the arm to abduct or move away from the body.
It winds around the neck of the humerus/funny bone, goes beneath the deltoid muscle, and then connects to the forward edge of the deltoid.
A few small cutaneous branches serve the skin in that area.
Posterior Division
Innervates the teres minor muscles and the lower part of the deltoid.
It enters the deep fascia and becomes the superior lateral cutaneous nerve.
It then wraps around the lower edge of the deltoid, connects to the skin over the lower two-thirds of the muscle, and covers the long head of the triceps brachii.
Articular Branch
Comes from the trunk of the axillary nerve and enters the glenohumeral joint, which is in the shoulder, below the subscapularis muscle.
Anatomical Variations
In a case report, healthcare providers noted an incidence of the nerve branching directly off the upper trunk of the brachial plexus rather than the posterior cord. (Subasinghe S. K. and Goonewardene S. 2016) In this case, it innervated the subscapularis muscle, latissimus dorsi, and the deltoid and teres minor muscles and also had a communicating branch to the posterior cord. Another case documented multiple abnormalities in the course of the axillary nerve in an individual with pain and severely limited shoulder mobility. (Pizzo R. A. et al., 2019) During reverse shoulder arthroplasty, the surgeon discovered that the axillary nerve ran beside the coracoid process instead of underneath and stayed close to the subscapularis muscle instead of traveling through the quadrangular space. The case noted earlier reports of axillary nerves not running through the quadrangular space. In those cases, the nerve pierced the subscapularis muscle or split into branches before reaching the quadrangular space.
Function
The axillary nerve functions as a motor nerve that controls movement and a sensory nerve that controls sensations like touch or temperature.
Motor
As a motor nerve, the axillary nerve innervates three muscles in the arm and includes:
Deltoid
Allows flexing of the shoulder joint and rotating the shoulder inward.
Long Head of the Triceps
It runs down the back of the outer arm, allowing straightening, pulling the upper arm toward the body, or extending it backward.
The radial nerve can also innervate this muscle.
Teres Minor
One of the rotator cuff muscles starts outside the shoulder and runs diagonally along the bottom edge of the shoulder blade.
It works with other muscles to allow for the external rotation of the shoulder joint.
Sensory
In its sensory role, the nerve carries information to the brain from the following:
Glenohumeral joint or the ball-and-socket joint in the shoulder.
The skin on the lower two-thirds of the deltoid muscle through the superior lateral cutaneous branch.
Injuries and Conditions
Problems with the axillary nerve can be caused by injuries anywhere along the arm and shoulder and by disease. Common injuries include:
Dislocations
Of the shoulder joint, which can cause axillary nerve palsy.
Fracture
Of the surgical neck of the humerus.
Compression
This stems from walking with crutches, also known as crutch palsy.
Direct Trauma
This can be from an impact sports, work, automobile accident, collision, or laceration.
Added Pressure
This can be from wearing a cast or splint.
Surgical Accidental Injury
An injury or damage can come from shoulder surgery, especially arthroscopic surgery on the inferior glenoid and capsule.
Quadrangular Space Syndrome
This is where the axillary nerve is compressed where it passes through that space, which is most common in athletes who perform frequent overhead motions)
Nerve Root Damage
Between the fifth and sixth cervical vertebrae, where the nerve emerges from the spinal cord, which can be caused by traction, compression, spinal disc prolapse, or a bulging disc.
Systemic Neurological Disorders
Example – multiple sclerosis
Erb’s Palsy
A condition often is the result of a birth injury called shoulder dystocia, in which a baby’s shoulder/s becomes stuck during childbirth.
Axillary Nerve Palsy
Damage can result in a type of peripheral neuropathy that can cause weakness in the deltoid and teres minor muscles.
This can result in losing the ability to lift the arm away from the body and weakness in various shoulder movements.
If the damage is severe enough, it can cause paralysis of the deltoid and other minor muscles, resulting in flat shoulder deformity, in which individuals cannot lay their shoulders flat when lying down.
Axillary nerve damage also can lead to a change, reduction, or loss of sensation in a small part of the arm just below the shoulder.
Nerve Injury Statistics
Three times more common in men than women.
It may be present in as many as 65% of shoulder injuries.
The risk of injury due to dislocation is significantly increased after age 50.
Tests
If a healthcare provider suspects a problem with axillary nerve function, they’ll test the shoulder’s range of motion and skin sensitivity. A difference in the range of motion between the shoulders can indicate a nerve injury. Individuals may be sent for electromyography and a nerve conduction study to verify nerve palsy. In some cases, an MRI and/or X-rays may be ordered, especially if the cause of possible nerve damage is unknown.
Rehabilitation
Depending on the severity and cause of the injury, non-surgical treatments may be recommended, with surgery as a last resort. Non-surgical treatment can include some combination of immobilization, rest, ice, physical therapy, and anti-inflammatory meds. Physical treatment typically lasts about six weeks and focuses on strengthening and stimulating the muscles to prevent joint stiffness, which can impair long-term function.
Surgery
If conservative treatments don’t work, surgery may be recommended, especially if several months have passed without improvement. Surgical outcomes are generally better if surgery is performed within six months of the injury, and regardless of the time frame, the prognosis is considered positive in about 90% of cases. Surgical procedures performed for axillary nerve dysfunction or injury include:
Neurolysis
This procedure involves targeted damage/degeneration of nerve fibers, interrupts the nerve signals, and eliminates pain while the damaged area heals.
Neurorrhaphy
This procedure stitches a severed nerve back together.
Nerve Grafting
Grafting involves transplanting a portion of another nerve, usually the sural nerve, to reconnect severed nerves.
This helps, especially when the damaged portion is too large to be repaired by neurorrhaphy.
It allows a pathway for signals and encourages the regrowth of nerve axons.
Neurotization or Nerve Transfer
Similar to grafting but used when the nerve is too damaged to heal.
This procedure involves transplanting a healthy but less important nerve, or a portion of a nerve, to replace the damaged one and restore function.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Shoulder Pain Chiropractic Treatment
References
Subasinghe, S. K., & Goonewardene, S. (2016). A Rare Variation of the Axillary Nerve Formed as Direct Branch of the Upper Trunk. Journal of clinical and diagnostic research : JCDR, 10(8), ND01–ND2. doi.org/10.7860/JCDR/2016/20048.8255
Pizzo, R. A., Lynch, J., Adams, D. M., Yoon, R. S., & Liporace, F. A. (2019). Unusual anatomic variant of the axillary nerve challenging the deltopectoral approach to the shoulder: a case report. Patient safety in surgery, 13, 9. doi.org/10.1186/s13037-019-0189-1
Male rehabilitologist using special massage gun to reduce muscle stiffness and tension and improve blood flow in the massaged muscles
The vastus lateralis is a muscle on the outside part of the thigh. Injuries to the muscle include strains, tendinitis, femoral nerve compression, and others. Can rehabilitation like heat and ice, massage, and strength and mobility exercises help individuals return to normal activities and function?
Table of Contents
Vastus Lateralis Muscle
The vastus lateralis is the largest of the four quadriceps muscles on the thigh’s outer portion. The vastus lateralis helps extend the knee joint and maintain the knee position when walking or running. The vastus lateralis functions to work with the other quad muscles to help extend the knee joint.
Anatomy
Most muscles are attached to bone points of attachment, called the origin and insertion points. The vastus lateralis origin and insertion points are as follows (Vieira, EPL. 2017)
Origin
The origin is on the upper inter-trochanteric line of the femur or thigh bone.
It also arises from the base of the greater trochanter and the linea aspera, the supracondylar ridge, and the lateral intermuscular septum.
Insertion
From its origin, the muscle courses down the lateral thigh and inserts as part of the lateral quadriceps tendon on the tibial tubercle, an elevated portion of the upper shin.
The muscle is a large, flat structure with different attachments and a flat aponeurosis or sheath of connective tissue on the outer thigh.
The femoral nerve from lower back levels two, three, and four controls or innervates the muscle.
Blood supply to the muscle goes through the lateral circumflex femoral artery of the upper thigh.
Function
The muscle works with the other quadriceps muscles to extend or straighten the knee. The quads are responsible for functional activities like walking, running, climbing stairs, and getting up from a seated position. The vastus lateralis and the iliotibial band, which courses down the lateral thigh next to this muscle, form the lateral wall of the thigh. The vastus lateralis is on the opposite side of the vastus medialis muscle on the inner portion of the thigh. These muscles work together to maintain the appropriate position of the patella/kneecap in the femoral groove of the thigh bone. Malfunctioning these muscles properly can lead to knee pain from patellofemoral stress syndrome. (American Academy of Orthopaedic Surgeons, 2024)
Conditions
Many different injuries and conditions can affect the vastus lateralis and quad muscles, especially in athletes or active individuals. These injuries can cause vastus lateralis pain and other problems. (Timothy J. Von Fange, 2024) Some of the injuries and conditions include:
Patellofemoral Stress Syndrome – PFSS
This occurs when the kneecap tracks improperly in the femoral groove of the knee joint.
This leads to pain and difficulty when walking and running.
Vastus Lateralis Strain
A sudden force on the thigh can cause the quad muscle to be strained.
If the vastus lateralis suffers a pull injury, individuals may have pain, muscle swelling, thigh bruising, and walking difficulties.
Patellar Tendinitis
Irritation of the quad tendon that courses over the kneecap can cause patellar tendinitis.
Femoral Nerve Compression Weakness
The femoral nerve may become pinched or irritated from a herniated disc, lumbar stenosis, or arthritis.
Pain, numbness, tingling, or weakness in the thigh may result.
Iliotibial Band Friction Syndrome
Tight or weak muscles can irritate the IT band, and the vastus lateralis muscle can be affected.
Injury Rehabilitation
Injury to the vastus lateralis or quad muscles can cause pain, swelling of the thigh, or limited walking ability. Various treatments are available to help expedite recovery. A primary healthcare provider may recommend working with a physical therapy team. Self-care techniques can include:
Heat and Ice
Ice may be applied to the lateral thigh the first few days after injury to control pain and decrease swelling and inflammation.
Ice should be applied for 10 to 15 minutes.
Individuals may switch to heat two to three days after to promote circulation and improve tissue mobility.
Heat should be applied for 10 to 15 minutes.
Massage
Massage can help decrease pain and promote circulation.
Massage techniques can improve tissue mobility before stretching to help improve quadriceps motion.
Exercises and Stretching
A physical therapy team will prescribe certain exercises and stretches to help regain strength and range of motion. After an injury, quad stretching can improve the mobility and function of the muscle group.
Prone Towel Quad Stretch
Lie on your stomach and place a towel or strap around the ankle.
Bend the knee up, and gently pull on the towel to bend the knee fully.
A pulling sensation should be felt in the front of the thigh.
Hold the stretch for 30 seconds and release.
Repeat three times.
Half-kneeling Quad and Hip Flexor Stretch
Kneel on one knee.
Slowly move forward until a stretch is felt in the front of the hip and thigh.
Hold this position for 30 seconds.
Relax back to the starting position.
Repeat three times.
Back Exercises
If femoral nerve irritation coming from the lower back is causing thigh pain or weakness, exercises to release the nerve may be helpful and can include:
Prone press-ups
Supine lumbar flexion
Lumbar side glides
The exercises are designed to relieve pressure on the lumbar nerve, and postural correction exercises may be performed to maintain decompression.
Strengthening
Weakness to the vastus laterals and quads may be causing injury, and strengthening exercises may be prescribed during rehabilitation and can include:
Hip-strengthening exercises
Straight leg raises
Leg extension exercises
Lunges
Squats
Strengthening exercises should be done two to four times weekly with appropriate rest between sessions.
Balance exercises and sport-specific plyometric training may be recommended to ensure the quad functions normally.
Most quadriceps and vastus lateralis muscle injuries heal within six to eight weeks.
Recovery may be shorter or longer depending on the nature of the injury.
Injury Medical Chiropractic and Functional Medicine Clinic
By understanding the anatomy and function of the vastus lateralis muscle, a healthcare provider can help individuals understand their specific injury and develop a treatment program to rehabilitate the muscle properly. At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you and strive to develop fitness and better the body through research methods and total wellness programs. These natural programs use the body’s ability to achieve improvement goals, and athletes can condition themselves to excel in their sport through proper fitness and nutrition. Our providers use an integrated approach to create personalized programs, often including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles.
Ramírez-delaCruz, M., Bravo-Sánchez, A., Esteban-García, P., Jiménez, F., & Abián-Vicén, J. (2022). Effects of Plyometric Training on Lower Body Muscle Architecture, Tendon Structure, Stiffness, and Physical Performance: A Systematic Review and Meta-analysis. Sports medicine – open, 8(1), 40. doi.org/10.1186/s40798-022-00431-0
Couple doing triceps dips on living room couch while working out together at home
Can beginner workouts help individuals who want to improve their health by helping them lose weight and improve their quality of life?
Table of Contents
Beginner Workouts
Individuals new to exercise do not need to go through intense workout sessions to gain the benefits of physical activity. Basic exercises and beginner workouts that can be done at home or outdoors, whichever is better or more convenient, are recommended when starting a fitness regimen to lose weight and improve overall health.
Health Benefits
Basic exercise sessions are the building blocks of a fitness program. They encourage habits that lead to significant weight loss and lifelong weight management skills. Here are a few workouts considered easy because they don’t require gym equipment, their intensity can be adjusted to match an individual’s physical activity level, and some can be done from a chair or bed for those who have trouble standing for long periods. Exercising offers immediate benefits, including increasing brain health and improving mood and long-term effects like decreased disease risk. (Centers for Disease Control and Prevention, 2024)
Easy Exercises
For individuals who are completely new to exercise, low-intensity activity sessions can help burn more calories so long as they don’t compensate for the hunger that the physical activity creates by eating more. Combining diet with exercise is essential if weight loss is the goal. This can involve learning to eat lean protein, fruit, and vegetables and watching portion sizes. Studies of low-intensity exercise show the body burns fat when performing basic exercise and physical activities. (Lee D. et al., 2021) Another study looked at the effect of beginner workouts on cortisol levels. Cortisol is a hormone associated with abdominal weight gain when levels stay elevated for long periods. The study found that low-intensity exercise decreased circulating cortisol levels. (Gerber M. et al., 2020) Beginner exercises to lose weight also help individuals (Vina J. et al., 2012)
Increase self-confidence
Decrease stress levels
Improve sleep
Establish healthy habits
Burn calories to stimulate weight loss and sustain weight management.
Develop strong muscles
Basic exercise remains a core component of fitness programs for many. This includes individuals with type 2 diabetes, metabolic syndrome, and cardiovascular disease. (Apostolopoulos V. et al., 2014)
Easy Workouts
Types of beginner workouts include:
Bodyweight training
Chair workouts
Dancing workouts
Online workouts
Shadowboxing
Stairclimbing
Aqua jogging
Biking
Walking
Gardening and yard work
At-Home
Set short-term goals to complete three workouts during the first week, then gradually add workout days until you can perform some form of physical activity on most days. The type of exercise chosen is less important than the consistency of the program.
Bodyweight Training
No special gym equipment is needed to burn calories and build stronger muscles.
Take 10 to 15 minutes for five incline push-ups against a surface that allows the body to be at an incline, such as a countertop, bathroom sink, etc.
Five chair squats
Five walking lunges or stationary lunges, holding on to a countertop for support.
Repeat the sequence two to three times.
Chair Workout
Individuals who are uncomfortable standing for long periods use a sturdy chair and complete 10 to 15 minutes of movement with a seated workout several times weekly.
Dancing
Put on music and dance for 15 to 30 minutes.
No choreography is necessary.
The important thing is to move to the music.
Online Workouts
Many online workouts are free, and most offer easy workouts for beginners.
Shadowboxing
Shadowboxing is easy, with no equipment required, and it helps to decrease stress.
Stairclimbing
Take 10 minutes to walk up and down a flight of steps.
Those who don’t have a staircase available can use a step or platform.
Outdoors
Exercising outside provides extra perks. There are stress-relieving benefits to breathing fresh air and enjoying the outdoors.
Aqua Jogging
Try pool running or aqua jogging for those with joint pain when walking for long periods.
Floatation devices keep the upper body afloat.
Once in the water, walk without letting your feet touch the bottom of the pool.
If no floatation device is available, individuals can walk in the water with their feet on the pool floor.
Biking
Take a leisurely spin around the neighborhood
Ride on a continuous path or track requiring 20 to 30 minutes of pedaling.
Walking
A 30-minute walk workout can be counted as daily exercise.
Walk slowly for five minutes.
Pick up the pace for 20 minutes
Cool down and walk slowly for five minutes.
Gardening or Yard Work
Spending time in the garden or yard is a great way to work muscles and burn calories.
Digging, weeding, raking, and mowing are all recommended activities that count as exercise for beginners.
Injury Medical Chiropractic and Functional Medicine Clinic
Remember, as a beginner, the point is to get the body moving, establish a workout routine, and gradually build confidence to increase exercise enjoyment and health benefits. Workouts for beginners, especially those who still need to maintain an exercise program, are designed to develop life-long habits of well-being. At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you and strive to develop fitness and better the body through research methods and total wellness programs. These natural programs use the body’s ability to achieve improvement goals, and athletes can condition themselves to excel in their sport through proper fitness and nutrition. Our providers use an integrated approach to create personalized programs, often including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles.
Lee, D., Son, J. Y., Ju, H. M., Won, J. H., Park, S. B., & Yang, W. H. (2021). Effects of Individualized Low-Intensity Exercise and Its Duration on Recovery Ability in Adults. Healthcare (Basel, Switzerland), 9(3), 249. doi.org/10.3390/healthcare9030249
Gerber, M., Imboden, C., Beck, J., Brand, S., Colledge, F., Eckert, A., Holsboer-Trachsler, E., Pühse, U., & Hatzinger, M. (2020). Effects of Aerobic Exercise on Cortisol Stress Reactivity in Response to the Trier Social Stress Test in Inpatients with Major Depressive Disorders: A Randomized Controlled Trial. Journal of clinical medicine, 9(5), 1419. doi.org/10.3390/jcm9051419
Vina, J., Sanchis-Gomar, F., Martinez-Bello, V., & Gomez-Cabrera, M. C. (2012). Exercise acts as a drug; the pharmacological benefits of exercise. British journal of pharmacology, 167(1), 1–12. doi.org/10.1111/j.1476-5381.2012.01970.x
Apostolopoulos, V., Borkoles, E., Polman, R., & Stojanovska, L. (2014). Physical and immunological aspects of exercise in chronic diseases. Immunotherapy, 6(10), 1145–1157. doi.org/10.2217/imt.14.76
Male doctor explaining spinal anatomy with vertebral column model to patient in clinic. High quality photo
Individuals experiencing persistent pain, weakness, numbness, and tingling in the back could be suffering from nerve root encroachment. Could surgery ease nerve compression and improve symptoms for persistent and severe cases?
Table of Contents
Surgical Decompression
The pain, weakness, numbness, and tingling associated with nerve root encroachment are usually first treated with non-surgical therapies that include:
Anti-inflammatory medications
Physical therapy
This can be enough to address the irritation of the spinal nerve root. But when cases become severe, surgical decompression may be recommended and necessary. It can be done in a couple of different ways.
Causes and Symptoms
Vertebrae are bones in the spine. Small openings called foramina allow a spinal nerve root to pass through on each side of the vertebra. When nerve root encroachment is present, the spinal nerve root gets compressed, pinched, and trapped, which can cause peripheral symptoms such as numbness, tingling, pain, or weakness to develop. Nerve root encroachment is typically caused by normal aging degenerative wear and tear changes in the vertebrae. (Choi Y. K. 2019) These degenerative changes can include:
Facet joint hypertrophy
Ligament and bone hypertrophy
Disc disorders
Formation of bone spurs or osteophytes.
If these degenerative changes progress, they can encroach and compress a nerve root, leading to peripheral symptoms. (Choi Y. K. 2019)
When Surgery Is Recommended
When symptoms occur, initial treatment will involve:
Physical therapy
Chiropractic realignment
Massage therapies
Rest
Lifestyle adjustments
Nonsteroidal anti-inflammatories – NSAIDs
Corticosteroid injections into the spine
If conservative therapies don’t fully heal or improve symptoms or there are neurological problems like difficulty with balance or walking, then surgery may be recommended. Severe pain that limits normal function is an indication for surgery, and rapidly progressive weakness of the arms and/or legs or signs of cauda equina syndrome are indications for emergency surgery.
Surgery Options
Different types of spinal surgery may be performed. A neurosurgeon will decide the best procedure for each patient based on their case, age, medical conditions, and other factors. Specific spinal surgical decompression depends on what is causing the nerve compression. In most cases, it involves removing bone or tissue to relieve nerve pressure or provide support to stabilize the joint. The most common types of surgical decompression include: (Mayo Clinic Health System, 2022)
Maintain the stability and alignment of the spine.
Improve the stability and alignment of the spine.
Anterior Surgery
The anterior approach to surgery means that the spine is accessed through the anterior/front of the spine. In this surgery, one or more discs and bone spurs may be removed through an incision in the front of the neck. (American Association of Neurological Surgeons, 2024) For example, an anterior cervical discectomy may alleviate pressure on one or more nerve roots in the neck. With an anterior lumbar interbody fusion, a surgeon removes a degenerative disc in the lower spinal area by going through a patient’s lower abdomen. (American Association of Neurological Surgeons, 2024) After the disc is removed, a structural device, usually made of bone, fills the space where it once was. This device encourages bone healing and helps the vertebrae’s bodies fuse.
Posterior Surgery
Posterior surgery means the spine is accessed through the posterior/back of the spine. An example is removing a thickened ligament, bone spur, or disc material in the neck. To do this, a small incision in the back of the neck may be made to remove part of the back of the vertebrae called the lamina. This is called a posterior cervical laminectomy. (American Association of Neurological Surgeons, 2024) A posterior lumbar interbody fusion removes a degenerative disc by going through the back. (American Association of Neurological Surgeons, 2024) Like the anterior approach, a structural device often contains bone to fill the space where the disc once was to fuse the bones.
Potential Risks
As with any surgery, it’s important that the individual and their healthcare provider carefully discuss the benefits and risks. Spinal surgical decompression includes: (Proietti L. et al., 2013)
Bleeding
Blood clots
Surgical site infection
Urinary tract infection
Lung infection
Intestinal blockage
There are also specific risks to the area of the spine being operated on and how it is surgically approached. For example, a cervical anterior procedure may injure the esophagus, trachea, or carotid artery. Likewise, damage to the C5 nerve root/C5 palsy can occur from cervical spinal decompressive surgery. This complication causes weakness, numbness, and pain in the shoulders. (Thompson S. E. et al., 2017) The spinal cord may also be injured during surgery and result in paralysis, although this is rare. (American Association of Neurological Surgeons, 2024)
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
The Non-Surgical Solution
References
Choi Y. K. (2019). Lumbar foraminal neuropathy: an update on non-surgical management. The Korean journal of pain, 32(3), 147–159. doi.org/10.3344/kjp.2019.32.3.147
Proietti, L., Scaramuzzo, L., Schiro’, G. R., Sessa, S., & Logroscino, C. A. (2013). Complications in lumbar spine surgery: A retrospective analysis. Indian journal of orthopaedics, 47(4), 340–345. doi.org/10.4103/0019-5413.114909
Thompson, S. E., Smith, Z. A., Hsu, W. K., Nassr, A., Mroz, T. E., Fish, D. E., Wang, J. C., Fehlings, M. G., Tannoury, C. A., Tannoury, T., Tortolani, P. J., Traynelis, V. C., Gokaslan, Z., Hilibrand, A. S., Isaacs, R. E., Mummaneni, P. V., Chou, D., Qureshi, S. A., Cho, S. K., Baird, E. O., … Riew, K. D. (2017). C5 Palsy After Cervical Spine Surgery: A Multicenter Retrospective Review of 59 Cases. Global spine journal, 7(1 Suppl), 64S–70S. doi.org/10.1177/2192568216688189
Can individuals maintain proper hydration levels in their bodies to prevent spinal pain and other musculoskeletal conditions?
Table of Contents
Introduction
When making small changes to better their health and wellness, many understand that eating nutritional foods, exercising, and finding ways to reduce the pain and stress that environmental factors have affected the body. However, there is also another crucial component to a person’s health and wellness, and that is staying hydrated. Many individuals sometimes don’t realize that the human body contains about 60% of the water, which helps every vital organ, muscle, tissue, and vertebra in the body to function. However, many individuals who do not consume enough water due to a stressful event, exercising, or just wanting to drink sugary drinks will feel pain and discomfort in their bodies. This can range from mild headaches to back pain. Today’s article focuses on what spinal pain correlates with the back, why staying hydrated can reduce spinal pain and ways to stay hydrated. We talk with certified associated medical providers who inform our patients to maintain proper hydration to reduce the chances of spinal pain affecting their bodies. While asking their associated medical provider intricate questions, we advise patients to incorporate daily hydration levels as part of their routine to reduce the chances of spinal pain from returning. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.
Spinal Pain Is Correlated With The Back
Do you feel constant aches or pains after a stressful day? Do you feel like chugging gallons of water but still feel thirsty? Or have you been noticing that you have been dealing with limited mobility that has been causing you pain and discomfort in your lower back? These pain-like scenarios are multifactorial and can correlate with spinal pain affecting the back. Now, many people wonder why spinal pain is associated with back pain. The spine is crucial in allowing the individual to be upright and move around during daily activities. The spinal vertebrae discs are between the bones, which would enable shock absorption when a person twists, bends, or flexes so the bones don’t rub together. However, when the body ages, the spine does, too, which causes the intervertebral disc to gradually fall and change the dynamics of the affected spine segments. (Kos et al., 2019) To that point, when the intervertebral disc becomes compressed due to degeneration, it can lead to the development of back pain.
Since low back pain is a multifactorial musculoskeletal condition, many individuals often develop low back pain from numerous environmental risk factors like physical labor, excessive sitting or standing, poor dieting, andphysical inactivity, which can cause individuals to have a loss of sensation, reduced reflexes, limited range of movements and tenderness can affect a person’s gait and posture. (Kabeer et al., 2023) When the spinal discs are being compressed, the water inside the disc becomes dehydrated and is linked to lower back pain. (Cheung et al., 2023) When the spinal discs are dehydrated in the spine due to improper hydration, it can lead to immobility, cause the disc to degenerate, and cause spinal structural defects that cause the surrounding muscles and tissues to have biomechanical instability and inflammation. (Hauser et al., 2022) When the body starts dehydrating, it retrieves water from the spine and other parts to sustain life and keep the vital organs functioning.
Eating Right To Feel Better- Video
Why Staying Hydrated Can Reduce Spinal Pain
Proper hydration is key to reducing the chances of spinal pain. By staying hydrated with plain, pure water, individuals can stay focused, remove toxins from the body, aid in weight reduction, and reduce muscle and low back pain. (Nsiah-Asamoah & Buxton, 2021) Drinking at least 64 ounces of water a day can rehydrate the body and prevent future issues that can cause pain.Proper hydration allows the body to maintain cell activity and regulate body temperature, reducing the chances of pain affecting the body.
Ways to Stay Hydrated
There are ways to stay hydrated and allow the body to have proper hydration levels. Incorporating hydrating fruits and vegetables can help aid in proper hydration as these fruits and vegetables contain about 90% water and the essential nutrients. Additionally, when individuals try to get their hydration levels back up, they are encouraged to drink more fluids as they prefer, especially if they feel unwell. This is to ensure that the body is hydrated enough so that individuals can receive subcutaneous or intravenous fluid supplements combined with regular fluid intake. (Li et al., 2023) Another way many individuals can stay hydrated is to combine non-surgical treatments like chiropractic care and spinal decompression to help realign and lengthen the spine to reduce unwanted pressure on the spinal discs and rehydrate them. The combination of non-surgical treatments and drinking plenty of hydrating fluids can help many individuals dealing with back pain associated with the spine as they start to make small changes to their routine and can live a life pain-free.
References
Cheung, S. T. Y., Cheung, P. W. H., & Cheung, J. P. Y. (2023). Why Are Some Intervertebral Discs More Prone to Degeneration?: Insights Into Isolated Thoracic “Dysgeneration”. Spine (Phila Pa 1976), 48(12), E177-E187. doi.org/10.1097/BRS.0000000000004632
Hauser, R. A., Matias, D., Woznica, D., Rawlings, B., & Woldin, B. A. (2022). Lumbar instability as an etiology of low back pain and its treatment by prolotherapy: A review. J Back Musculoskelet Rehabil, 35(4), 701-712. doi.org/10.3233/BMR-210097
Kabeer, A. S., Osmani, H. T., Patel, J., Robinson, P., & Ahmed, N. (2023). The adult with low back pain: causes, diagnosis, imaging features and management. Br J Hosp Med (Lond), 84(10), 1-9. doi.org/10.12968/hmed.2023.0063
Kos, N., Gradisnik, L., & Velnar, T. (2019). A Brief Review of the Degenerative Intervertebral Disc Disease. Med Arch, 73(6), 421-424. doi.org/10.5455/medarh.2019.73.421-424
Li, S., Xiao, X., & Zhang, X. (2023). Hydration Status in Older Adults: Current Knowledge and Future Challenges. Nutrients, 15(11). doi.org/10.3390/nu15112609
Nsiah-Asamoah, C. N. A., & Buxton, D. N. B. (2021). Hydration and water intake practices of commercial long-distance drivers in Ghana: what do they know and why does it matter? Heliyon, 7(3), e06512. doi.org/10.1016/j.heliyon.2021.e06512
