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The Best Nonsurgical Treatments for Sciatica: What Works

By
Dr. Alex Jimenez
-

Can non-surgical treatments like acupuncture and spinal decompression provide relief to individuals dealing with sciatica?

Introduction

When many individuals start to feel pain running down their legs after a long day of activities, it causes them to have limited mobility and difficulty finding a place to rest. Many people think that they are just dealing with leg pain, but it can be more of an issue as they realize that it’s not just the leg pain they are experiencing but it is sciatica. While this long nerve comes from the lower back and travels down to the legs, it can succumb to pain and discomfort when herniated discs or muscles compress and aggravate the nerve. When this happens, it can impact a person’s mobility and quality of life, thus causing them to seek out treatment to reduce the pain from sciatica. Fortunately, alternative therapies like acupuncture and spinal decompression have been utilized to not only minimize sciatic pain but also provide positive, beneficial results. Today’s article looks at sciatica, how spinal decompression and acupuncture can relieve sciatica, and how integrating these two non-surgical treatments can lead to beneficial results. We talk with certified medical providers who consolidate our patients’ information to assess how sciatica can significantly impact a person’s well-being and quality of life. We also inform and guide patients on how integrating acupuncture therapy and spinal decompression can positively reduce sciatica. We encourage our patients to ask their associated medical providers intricate and important questions about incorporating non-surgical treatments into a wellness routine to relieve sciatica and its referred symptoms. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.

 

Understanding Sciatica

Do you often experience numbness or tingling sensations from your lower back to your legs? Do you feel like your gait is feeling off balance? Or have you stretched your legs after being seated for a while, which provides temporary relief? While the sciatic nerve plays a pivotal role in motor function in the legs, when various factors, such as herniated discs and even pregnancy, start to aggravate the nerve, it can cause pain. Sciatica is a deliberating pain condition often mislabeled as low back pain or radicular leg pain due to these two musculoskeletal conditions. These are comorbidities and can be exacerbated by simple twists and turns. (Davis et al., 2024)

 

 

Additionally, when many individuals are doing repetitive motions or dealing with degenerative changes in the spine, the spinal discs are more prone to herniation. They may press on the spinal nerves, causing the neuron signals to invoke pain and discomfort in the lower extremities. (Zhou et al., 2021) At the same time, sciatica can be both spinal and extra-spinal sources in the lumbar spinal region, which causes many individuals to be in constant pain and looking for relief. (Siddiq et al., 2020) When sciatica pain starts to affect a person’s lower extremities, causing mobility issues, many people seek treatments to reduce the pain-like effects of sciatica. 

 

The Science of Motion-Video

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

 

Acupuncture For Reducing Sciatica Pain

When it comes to treating sciatica, many people can look into non-surgical treatments due to its affordability and effectiveness in reducing sciatica and its associated pain-like symptoms. Non-surgical treatments can be customized to the individual’s pain and be combined to restore a person’s quality of life. Two non-surgical treatments that can help reduce sciatica are acupuncture and spinal decompression. Acupuncture has a long history of providing significant positive effects on lowering sciatic pain and improving a person’s quality of life. (Yuan et al., 2020) Highly trained professionals from China use acupuncture and incorporate small solid needles to provide instant relief from sciatica’s associated symptoms. This is because acupuncture exerts analgesic effects by regulating microglia activation, inhibiting the body’s natural inflammatory response, and modulating receptors along the pain pathway in the nervous system. (Zhang et al., 2023) To this point, acupuncture can stimulate the body’s acupoints to restore balance.

 

The Effects Of Acupuncture

One of the effects of acupuncture for relieving sciatica is that it can reduce pain intensity by changing the brain’s activity patterns when the pain receptors are disrupted. (Yu et al., 2022) Additionally, when acupuncturists start to stimulate the nerves in the muscles and tissues, they release endorphins and other neurohumoral factors that help change the pain process in the nervous system. Acupuncture helps reduce inflammation while improving muscle stiffness and joint mobility through increasing microcirculation to reduce swelling while blocking sciatica pain from affecting the lower extremities. 

 

Spinal Decompression For Relieving Sciatica Pain

 

Another form of non-surgical treatment is spinal decompression, and it can help reduce the effects of sciatica and its associated pain symptoms. Spinal decompression utilizes a traction table to gently stretch the spine to create a negative pressure within the spinal disc and free up the affected nerves. For sciatica individuals, this non-surgical treatment relieves the sciatic nerve as spinal decompression helps reduce the pain intensity and improve mobility function in the lower extremities. (Choi et al., 2022) The main objective of spinal decompression is to create space within the spinal canal and neural structures to release the aggravated sciatic nerve from causing more pain. (Burkhard et al., 2022) 

 

The Effects Of Spinal Decompression

Many individuals can begin to feel relief from incorporating spinal decompression in their wellness treatment. This non-surgical treatment promotes fluids and nutrients to the spinal disc to kick-start the body’s natural healing process. When the spine is being gently stretched, there is less pressure on the sciatic nerves, which can alleviate the pain and improve mobility. Additionally, many individuals will feel their flexibility and mobility back in their lumbar region.

 

Integrating Acupuncture and Spinal Decompression For Relief

So, when many people start to integrate spinal decompression and acupuncture as a holistic and non-surgical approach for relieving sciatica, the results and benefits are positive. While spinal decompression targets the mechanical healing of the spinal disc and reducing nerve pressure, acupuncture focuses on relieving the pain and reducing inflammation at a systemic level. This enhances the body’s natural healing process and offers a synergistic effect to improve treatment outcomes. Non-surgical treatments like acupuncture and spinal decompression can provide a hopeful outcome for many individuals seeking relief from their sciatic pain without resorting to surgical procedures. These treatments allow the individual to regain their mobility in their lower extremities, reduce pain, and improve their quality of life by making people more mindful of their bodies and reducing the chances of sciatica from returning. By doing so, many individuals can live a healthier and pain-free lifestyle.

 

References

Burkhard, M. D., Farshad, M., Suter, D., Cornaz, F., Leoty, L., Furnstahl, P., & Spirig, J. M. (2022). Spinal decompression with patient-specific guides. Spine J, 22(7), 1160-1168. doi.org/10.1016/j.spinee.2022.01.002

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

Davis, D., Maini, K., Taqi, M., & Vasudevan, A. (2024). Sciatica. In StatPearls. www.ncbi.nlm.nih.gov/pubmed/29939685

Siddiq, M. A. B., Clegg, D., Hasan, S. A., & Rasker, J. J. (2020). Extra-spinal sciatica and sciatica mimics: a scoping review. Korean J Pain, 33(4), 305-317. doi.org/10.3344/kjp.2020.33.4.305

Yu, F. T., Liu, C. Z., Ni, G. X., Cai, G. W., Liu, Z. S., Zhou, X. Q., Ma, C. Y., Meng, X. L., Tu, J. F., Li, H. W., Yang, J. W., Yan, S. Y., Fu, H. Y., Xu, W. T., Li, J., Xiang, H. C., Sun, T. H., Zhang, B., Li, M. H., . . . Wang, L. Q. (2022). Acupuncture for chronic sciatica: protocol for a multicenter randomised controlled trial. BMJ Open, 12(5), e054566. doi.org/10.1136/bmjopen-2021-054566

Yuan, S., Huang, C., Xu, Y., Chen, D., & Chen, L. (2020). Acupuncture for lumbar disc herniation: Protocol for a systematic review and meta-analysis. Medicine (Baltimore), 99(9), e19117. doi.org/10.1097/MD.0000000000019117

Zhang, Z., Hu, T., Huang, P., Yang, M., Huang, Z., Xia, Y., Zhang, X., Zhang, X., & Ni, G. (2023). The efficacy and safety of acupuncture therapy for sciatica: A systematic review and meta-analysis of randomized controlled trails. Front Neurosci, 17, 1097830. doi.org/10.3389/fnins.2023.1097830

Zhou, J., Mi, J., Peng, Y., Han, H., & Liu, Z. (2021). Causal Associations of Obesity With the Intervertebral Degeneration, Low Back Pain, and Sciatica: A Two-Sample Mendelian Randomization Study. Front Endocrinol (Lausanne), 12, 740200. doi.org/10.3389/fendo.2021.740200

Disclaimer

Sports for Fitness: Enjoy Your Way to a Healthy Lifestyle

By
Dr. Alex Jimenez
-
Ball, soccer and team of fitness people play a game, training and practice together in the city. Fo.

“Can participating in a favorite sport several days a week help individuals trying to get fit or maintain a certain level of health?”

Sports for Fitness: Enjoy Your Way to a Healthy Lifestyle

Sports For Fitness

Spending hours in the gym can sometimes feel like a chore, especially for individuals who prefer competitive or recreational sports over traditional cardiovascular and resistance training. Various sports activities require only time, energy, sufficient apparel, and the willingness to play. Here are a few sports for fitness that can help improve overall health and wellness.

Cycling and Mountain Biking

Cycling is one of the best sports for fitness. Whether on roads or trails, fast or slow, it is a fantastic aerobic workout and benefits the leg muscles, specifically the quads, glutes, and hamstrings. Research has shown that, especially for those with diabetes, cycling can lower the risk of premature mortality. (Mathias Ried-Larsen et al., 2021)

  • There are appropriate bikes for all ages and stages.
  • Beginners start with paved trails.
  • Intermediate to advanced levels can engage in road cycling and mountain biking.
  • Road or mountain bike races for individuals looking to compete.

Racket Sports

Racket sports players range from all ages and fitness levels, entry-level to highly competitive, and all provide intense workouts.

  • Racket sports target the muscles in the back, shoulders, arms, chest, quads, glutes, hamstrings, and core.
  • Racquet sports have also been shown to lower the risk of cardiovascular disease mortality. (Pekka Oja et al., 2017)
  • Combine that with the endurance, speed, balance, and agility required to compete, and individuals will quickly see how these two sports can give a phenomenal workout while also burning a ton of calories.

Golf

For golf to be a fitness sport, individuals must walk all the holes while carrying or pushing the clubs.

  • What is needed is a supportive pair of shoes.
  • Walking the course can have multiple health benefits, including cardiovascular and respiratory health. (A. D. Murray et al., 2017)
  • Golf is a sport individuals can participate in at any life stage.

Water Sports

Paddleboarding, rowing, kayaking, and canoeing can provide a fitness solution for individuals who enjoy the outdoors. These sports increase heart rate, increase muscular endurance and strength, and burn serious calories. (Thomas Ian Gee et al., 2016)

Swimming

Activities that require upper and lower body muscles to work together rank high in sports for fitness. Swimming is the perfect full-body workout for anyone looking for an intense and competitive outlet that requires strength and endurance.

  • It is a sport or activity that is gentle on the joints. (Grace H. Lo et al., 2020)
  • Swimming can be a year-round sport with various levels of competition.

Triathlon Training

Triathlon training is for lifelong athletes looking to improve endurance and strength and exercise beginners who need a goal; it is the ultimate sport for fitness.

  • Running, biking, and swimming together challenges every muscle and significantly increases aerobic and anaerobic fitness. (Naroa Etxebarria et al., 2019)
  • There’s something for every fitness level, from short sprint competitions to full Ironman events.

Basketball and Volleyball

Basketball and volleyball offer the physical benefits of a hard workout. These sports require sprinting, pivoting, and jumping, which engages the cardiovascular system and strengthens every muscle. Playing volleyball in the sand makes the muscles work harder.

  • Both sports are appropriate for most levels of fitness.
  • Beginners are recommended to learn the basic skills and go through drills before moving to games or matches.
  • Both sports require constant movement, increasing the risk of injury, so it is important to learn the fundamentals.

Talk to a healthcare provider before starting a new exercise routine or adding a new activity to an exercise regimen.

Lumbar Sports Injuries

References

Ried-Larsen, M., Rasmussen, M. G., Blond, K., Overvad, T. F., Overvad, K., Steindorf, K., Katzke, V., Andersen, J. L. M., Petersen, K. E. N., Aune, D., Tsilidis, K. K., Heath, A. K., Papier, K., Panico, S., Masala, G., Pala, V., Weiderpass, E., Freisling, H., Bergmann, M. M., Verschuren, W. M. M., … Grøntved, A. (2021). Association of Cycling With All-Cause and Cardiovascular Disease Mortality Among Persons With Diabetes: The European Prospective Investigation Into Cancer and Nutrition (EPIC) Study. JAMA internal medicine, 181(9), 1196–1205. doi.org/10.1001/jamainternmed.2021.3836

Oja, P., Kelly, P., Pedisic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. British journal of sports medicine, 51(10), 812–817. doi.org/10.1136/bjsports-2016-096822

Murray, A. D., Daines, L., Archibald, D., Hawkes, R. A., Schiphorst, C., Kelly, P., Grant, L., & Mutrie, N. (2017). The relationships between golf and health: a scoping review. British journal of sports medicine, 51(1), 12–19. doi.org/10.1136/bjsports-2016-096625

Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G., & Grant Thompson, K. (2016). Investigating the Effects of Typical Rowing Strength Training Practices on Strength and Power Development and 2,000 m Rowing Performance. Journal of human kinetics, 50, 167–177. doi.org/10.1515/hukin-2015-0153

Lo, G. H., Ikpeama, U. E., Driban, J. B., Kriska, A. M., McAlindon, T. E., Petersen, N. J., Storti, K. L., Eaton, C. B., Hochberg, M. C., Jackson, R. D., Kwoh, C. K., Nevitt, M. C., & Suarez-Almazor, M. E. (2020). Evidence that Swimming May Be Protective of Knee Osteoarthritis: Data from the Osteoarthritis Initiative. PM & R : the journal of injury, function, and rehabilitation, 12(6), 529–537. doi.org/10.1002/pmrj.12267

Etxebarria, N., Mujika, I., & Pyne, D. B. (2019). Training and Competition Readiness in Triathlon. Sports (Basel, Switzerland), 7(5), 101. doi.org/10.3390/sports7050101

Relieve Muscle Pain with Acupuncture: A Comprehensive Guide

By
Dr. Alex Jimenez
-

Can individuals dealing with muscle pain find relief from acupuncture therapy to get back to their daily activities and well-being?

Introduction

Many people worldwide have dealt with pain in their musculoskeletal system that has affected their daily routine. Some of the most common factors that people have experienced muscle pain include sedentary lifestyles from working at a desk job or physical demands from an active lifestyle. The muscles, tendons, ligaments, and soft tissues can become overstretched and overworked, causing the muscles to become weak. At the same time, visceral somatic issues in the neck, shoulders, and back can affect the upper and lower extremities, leading to a life of disability. Many factors that can contribute to the development of muscle pain can impact a person’s routine and cause them to find various techniques to reduce the muscle pain in their bodies. Since muscle pain can be in acute or chronic form, many individuals who are seeking treatment for their ailments can look into non-surgical therapies like acupuncture to not only reduce muscle pain but also find the relief they are looking for. Today’s article focuses on how muscle pain can affect a person’s well-being, how the essence of acupuncture can be beneficial for muscle pain, and how people can integrate acupuncture therapy as part of a wellness routine. We talk with certified medical providers who consolidate our patients’ information to assess how muscle pain can impact a person’s well-being. We also inform and guide patients on how acupuncture therapy can benefit the body by reducing the effects of muscle pain. We encourage our patients to ask their associated medical providers intricate and important questions about incorporating acupuncture therapy into a wellness routine to reduce muscle pain and its referred symptoms. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.

 

How Muscle Pain Can Affect A Person’s Well-Being

Do you feel the effects of tiredness and weakness in your upper and lower extremity muscles? Have you experienced general soreness or aches in your neck, shoulders, or back? Or does twisting and turning your body cause temporary relief to your body, only for it to be worse throughout the day? When it comes to muscle pain can be a multi-factorial condition where that can involve complex interactions on a person’s structure, physical, social, lifestyle, and comorbid health factors that can come into play as contributing factors for people to experience long-term pain and disability. (Caneiro et al., 2021) As many individuals start to do repetitive motions or stay in sedentary positions, muscle pain can develop when they stretch or try to move their muscles while doing their routine. The burden of muscle pain often correlates with socioeconomic factors that can cause many people, both young and old, to substantially limit their mobility and engagement in their routine, which predisposes increased risk factors to other chronic conditions they may have. (Dzakpasu et al., 2021)

 

 

When many individuals are dealing with muscle pain in its acute or chronic form, many often don’t realize that when the affected muscles in the upper and lower body quadrants are coping with pain, there is associated pain and stiffness from how active or inactive the muscles are can affect the soft tissue causing high mechanical stress to the affect the skeletal joints. (Wilke & Behringer, 2021) When this happens, many people will start to experience referred muscle pain in their bodies, causing issues with their mobility, flexibility, and stability. Coincidentally, muscle pain can also be a symptom of many people who have various pains in their bodies that have impacted their lives prior; seeking treatment can reduce the effects of muscle pain and help them take back their routine to lead a healthier lifestyle.

 

Movement Medicine- Video

Movement Medicine: Chiropractic Care | El Paso, Tx (2024)

The Essence Of Acupuncture For Muscle Pain

When many people are dealing with muscle pain, they are seeking treatments that are not only affordable but also can be effective in reducing the overlapping risk profiles that are affecting the body, causing muscle pain. Many treatments like chiropractic care, decompression, and massage therapy are non-surgical and are effective through consecutive sessions. One of the oldest and most effective treatments that can help reduce muscle pain in the body is acupuncture therapy. Acupuncture is a holistic treatment derived from Traditional Chinese Medicine that utilizes small, solid, thin needles inserted by professional acupuncturists to various acupoints. The main philosophy is that acupuncture provides relief to the body as it helps improve the body’s energy flow while maintaining a person’s overall health and vitality. (Zhang et al., 2022) When a person is dealing with muscle pain, the muscle fibers can develop tiny nodules known as trigger points that can induce pain in the affected muscle quadrants. With acupuncture needles placed in the affected area, local and referred pain is reduced, muscle blood flow and oxygen are returned to the body, and the muscle’s range of motion is improved. (Pourahmadi et al., 2019) Some of the benefits that acupuncture therapy provides include:

  • Increased circulation
  • Inflammation reduction
  • Endorphin release
  • Relaxing muscle tension

 

Integrating Acupuncture As Part Of A Wellness Routine

Many individuals who are seeking acupuncture therapy as part of their wellness journey can see the positive benefits of acupuncture and can combine it with other therapies to reduce the chances of muscle pain from returning. While acupuncture can help stimulate the nerves and restore motor function, treatments like joint mobilization can help stretch the affected muscles and joints to improve the body’s range of motion. (Lee et al., 2023) With many individuals seeking acupuncture treatment to reduce muscle pain, many can make small changes in their routine to prevent the pain from causing overlapping risk profiles to their bodies. When addressing the root causes of pain and promoting the body’s innate healing abilities, acupuncture can help restore balance, alleviate discomfort, and enhance overall well-being.

 

References

Caneiro, J. P., Bunzli, S., & O’Sullivan, P. (2021). Beliefs about the body and pain: the critical role in musculoskeletal pain management. Braz J Phys Ther, 25(1), 17-29. doi.org/10.1016/j.bjpt.2020.06.003

Dzakpasu, F. Q. S., Carver, A., Brakenridge, C. J., Cicuttini, F., Urquhart, D. M., Owen, N., & Dunstan, D. W. (2021). Musculoskeletal pain and sedentary behaviour in occupational and non-occupational settings: a systematic review with meta-analysis. Int J Behav Nutr Phys Act, 18(1), 159. doi.org/10.1186/s12966-021-01191-y

Lee, J. E., Akimoto, T., Chang, J., & Lee, H. S. (2023). Effects of joint mobilization combined with acupuncture on pain, physical function, and depression in stroke patients with chronic neuropathic pain: A randomized controlled trial. PLOS ONE, 18(8), e0281968. doi.org/10.1371/journal.pone.0281968

Pourahmadi, M., Mohseni-Bandpei, M. A., Keshtkar, A., Koes, B. W., Fernandez-de-Las-Penas, C., Dommerholt, J., & Bahramian, M. (2019). Effectiveness of dry needling for improving pain and disability in adults with tension-type, cervicogenic, or migraine headaches: protocol for a systematic review. Chiropr Man Therap, 27, 43. doi.org/10.1186/s12998-019-0266-7

Wilke, J., & Behringer, M. (2021). Is “Delayed Onset Muscle Soreness” a False Friend? The Potential Implication of the Fascial Connective Tissue in Post-Exercise Discomfort. Int J Mol Sci, 22(17). doi.org/10.3390/ijms22179482

Zhang, B., Shi, H., Cao, S., Xie, L., Ren, P., Wang, J., & Shi, B. (2022). Revealing the magic of acupuncture based on biological mechanisms: A literature review. Biosci Trends, 16(1), 73-90. doi.org/10.5582/bst.2022.01039

Disclaimer

Acupuncture for Muscle Pain: A Natural Remedy

By
Dr. Alex Jimenez
-

Can individuals dealing with muscle pain find relief from acupuncture therapy to get back to their daily activities and well-being?

Introduction

Many people worldwide have dealt with pain in their musculoskeletal system that has affected their daily routine. Some of the most common factors that people have experienced muscle pain include sedentary lifestyles from working at a desk job or physical demands from an active lifestyle. The muscles, tendons, ligaments, and soft tissues can become overstretched and overworked, causing the muscles to become weak. At the same time, visceral somatic issues in the neck, shoulders, and back can affect the upper and lower extremities, leading to a life of disability. Many factors that can contribute to the development of muscle pain can impact a person’s routine and cause them to find various techniques to reduce the muscle pain in their bodies. Since muscle pain can be in acute or chronic form, many individuals who are seeking treatment for their ailments can look into non-surgical therapies like acupuncture to not only reduce muscle pain but also find the relief they are looking for. Today’s article focuses on how muscle pain can affect a person’s well-being, how the essence of acupuncture can be beneficial for muscle pain, and how people can integrate acupuncture therapy as part of a wellness routine. We talk with certified medical providers who consolidate our patients’ information to assess how muscle pain can impact a person’s well-being. We also inform and guide patients on how acupuncture therapy can benefit the body by reducing the effects of muscle pain. We encourage our patients to ask their associated medical providers intricate and important questions about incorporating acupuncture therapy into a wellness routine to reduce muscle pain and its referred symptoms. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.

 

How Muscle Pain Can Affect A Person’s Well-Being

Do you feel the effects of tiredness and weakness in your upper and lower extremity muscles? Have you experienced general soreness or aches in your neck, shoulders, or back? Or does twisting and turning your body cause temporary relief to your body, only for it to be worse throughout the day? When it comes to muscle pain can be a multi-factorial condition where that can involve complex interactions on a person’s structure, physical, social, lifestyle, and comorbid health factors that can come into play as contributing factors for people to experience long-term pain and disability. (Caneiro et al., 2021) As many individuals start to do repetitive motions or stay in sedentary positions, muscle pain can develop when they stretch or try to move their muscles while doing their routine. The burden of muscle pain often correlates with socioeconomic factors that can cause many people, both young and old, to substantially limit their mobility and engagement in their routine, which predisposes increased risk factors to other chronic conditions they may have. (Dzakpasu et al., 2021)

 

 

When many individuals are dealing with muscle pain in its acute or chronic form, many often don’t realize that when the affected muscles in the upper and lower body quadrants are coping with pain, there is associated pain and stiffness from how active or inactive the muscles are can affect the soft tissue causing high mechanical stress to the affect the skeletal joints. (Wilke & Behringer, 2021) When this happens, many people will start to experience referred muscle pain in their bodies, causing issues with their mobility, flexibility, and stability. Coincidentally, muscle pain can also be a symptom of many people who have various pains in their bodies that have impacted their lives prior; seeking treatment can reduce the effects of muscle pain and help them take back their routine to lead a healthier lifestyle.

 

Movement Medicine- Video

Movement Medicine: Chiropractic Care | El Paso, Tx (2024)

The Essence Of Acupuncture For Muscle Pain

When many people are dealing with muscle pain, they are seeking treatments that are not only affordable but also can be effective in reducing the overlapping risk profiles that are affecting the body, causing muscle pain. Many treatments like chiropractic care, decompression, and massage therapy are non-surgical and are effective through consecutive sessions. One of the oldest and most effective treatments that can help reduce muscle pain in the body is acupuncture therapy. Acupuncture is a holistic treatment derived from Traditional Chinese Medicine that utilizes small, solid, thin needles inserted by professional acupuncturists to various acupoints. The main philosophy is that acupuncture provides relief to the body as it helps improve the body’s energy flow while maintaining a person’s overall health and vitality. (Zhang et al., 2022) When a person is dealing with muscle pain, the muscle fibers can develop tiny nodules known as trigger points that can induce pain in the affected muscle quadrants. With acupuncture needles placed in the affected area, local and referred pain is reduced, muscle blood flow and oxygen are returned to the body, and the muscle’s range of motion is improved. (Pourahmadi et al., 2019) Some of the benefits that acupuncture therapy provides include:

  • Increased circulation
  • Inflammation reduction
  • Endorphin release
  • Relaxing muscle tension

 

Integrating Acupuncture As Part Of A Wellness Routine

Many individuals who are seeking acupuncture therapy as part of their wellness journey can see the positive benefits of acupuncture and can combine it with other therapies to reduce the chances of muscle pain from returning. While acupuncture can help stimulate the nerves and restore motor function, treatments like joint mobilization can help stretch the affected muscles and joints to improve the body’s range of motion. (Lee et al., 2023) With many individuals seeking acupuncture treatment to reduce muscle pain, many can make small changes in their routine to prevent the pain from causing overlapping risk profiles to their bodies. When addressing the root causes of pain and promoting the body’s innate healing abilities, acupuncture can help restore balance, alleviate discomfort, and enhance overall well-being.

 

References

Caneiro, J. P., Bunzli, S., & O’Sullivan, P. (2021). Beliefs about the body and pain: the critical role in musculoskeletal pain management. Braz J Phys Ther, 25(1), 17-29. doi.org/10.1016/j.bjpt.2020.06.003

Dzakpasu, F. Q. S., Carver, A., Brakenridge, C. J., Cicuttini, F., Urquhart, D. M., Owen, N., & Dunstan, D. W. (2021). Musculoskeletal pain and sedentary behaviour in occupational and non-occupational settings: a systematic review with meta-analysis. Int J Behav Nutr Phys Act, 18(1), 159. doi.org/10.1186/s12966-021-01191-y

Lee, J. E., Akimoto, T., Chang, J., & Lee, H. S. (2023). Effects of joint mobilization combined with acupuncture on pain, physical function, and depression in stroke patients with chronic neuropathic pain: A randomized controlled trial. PLOS ONE, 18(8), e0281968. doi.org/10.1371/journal.pone.0281968

Pourahmadi, M., Mohseni-Bandpei, M. A., Keshtkar, A., Koes, B. W., Fernandez-de-Las-Penas, C., Dommerholt, J., & Bahramian, M. (2019). Effectiveness of dry needling for improving pain and disability in adults with tension-type, cervicogenic, or migraine headaches: protocol for a systematic review. Chiropr Man Therap, 27, 43. doi.org/10.1186/s12998-019-0266-7

Wilke, J., & Behringer, M. (2021). Is “Delayed Onset Muscle Soreness” a False Friend? The Potential Implication of the Fascial Connective Tissue in Post-Exercise Discomfort. Int J Mol Sci, 22(17). doi.org/10.3390/ijms22179482

Zhang, B., Shi, H., Cao, S., Xie, L., Ren, P., Wang, J., & Shi, B. (2022). Revealing the magic of acupuncture based on biological mechanisms: A literature review. Biosci Trends, 16(1), 73-90. doi.org/10.5582/bst.2022.01039

Disclaimer

Managing Back Spasms: Effective Strategies and Techniques

By
Dr. Alex Jimenez
-
Female osteopath in white uniform massaging shoulders of woman lying on belly with hands behind head during physiotherapy treatment

“Learning the cause of the problem and how to manage it effectively can help individuals experiencing back spasms quickly and safely return to previous levels of function and activity.”

Managing Back Spasms: Effective Strategies and Techniques

Back Spasm

Individuals dealing with back pain or sciatica usually describe the symptoms as the back muscles tightening or spasming. A back spasm can feel mild, like a fist pressing into one side of the spine or an intense pain that prevents the individual from sitting, standing, or walking comfortably. Bask spasms can become severe, causing difficulty maintaining normal upright posture.

What Is A Spasm

A back spasm is a sudden onset of back muscle tightness. Sometimes, the tight sensation becomes so intense and severe that it prevents the individual from moving normally. Some individuals have difficulty bending forward because of the pain and tightness.

Symptoms

Most episodes last several hours to several days. Severe cases can last about six to eight weeks, but the spasms and pain subside gradually, allowing the individual to move normally and resume normal activity. Common sensations and symptoms can include:

  • Difficulty bending.
  • A tight sensation in the back.
  • Pulsing pains and sensations.
  • Pain on one or both sides of the back.

Sometimes, the spasm can cause radiating pain in the buttocks and hips. When severe, it can be accompanied by nerve pain, numbness, and tingling that radiates down one or both legs. (Medline Plus. 2022)

Causes

Back spasms are caused by tight muscle tissue, which often results from some mechanical stress. The stress causes the muscle tissue near the spine to be pulled abnormally. As a result of the pulling, the muscle fibers become taut and painful. Mechanical causes of back spasms may include: (Merck Manual, 2022)

  • Poor sitting and/or standing posture.
  • Repetitive overuse injury.
  • Lumbar strains.
  • Lumbar disc herniations.
  • Low back osteoarthritis.
  • Spondylolisthesis – vertebrae shift out of position, including anterolisthesis and retrolisthesis.
  • Spinal stenosis

All these can place increased stress on the anatomical structures in the spine. The lower back muscles near these structures may go into a protective spasm that can also cause a tight and painful sensation in the back. Other non-mechanical causes of low back spasms include: (Merck Manual, 2022)

  • Stress and anxiety
  • Lack of physical activity and exercise
  • Fibromyalgia

Risk Factors

Risk factors for back spasms include: (National Institute of Neurological Disorders and Stroke, 2023)

  • Age
  • Job-related factors – constant lifting, pushing, pulling, and/or twisting.
  • Poor sitting posture or sitting for long periods without back support.
  • Lack of physical conditioning.
  • Being overweight or obese.
  • Psychological conditions – anxiety, depression, and emotional stress.
  • Family medical history of ankylosing spondylitis.
  • Smoking

Individuals can stop smoking, start exercising, or engage in positive activities to help manage stress. Individuals dealing with back spasms may need to see a healthcare provider for a proper diagnosis and treatment.

Treatment

Treatment for back spasms can include home remedies or therapies from medical providers. The treatments are designed to relieve the spasms and manage the mechanical stresses that may have caused them. Medical professionals can also show strategies to prevent spasms. Home remedies can include: (Merck Manual, 2022)

  • Application of heat or ice
  • Low back massage
  • Postural adjustments
  • Gentle stretching
  • Analgesic medication
  • Anti-inflammatory medication (Anuj Bhatia et al., 2020)

If self-care strategies are unable to provide relief, individuals may need to visit a medical professional for treatment. Medical treatments can include: (Merck Manual, 2022)

  • Physical therapy
  • Chiropractic care
  • Acupuncture
  • Non-surgical decompression
  • Transcutaneous electrical neuromuscular stimulation
  • Steroid injections
  • Lumbar surgery is a last resort treatment.

Most individuals are able to manage symptoms with physical therapy or chiropractic, which includes learning exercises and posture adjustments to relieve tightness.

Prevention

Simple lifestyle adjustments can have a significant effect on back spasms. Ways to prevent back spasms can include: (Medline Plus. 2022) (Merck Manual, 2022)

  • Maintaining hydration throughout the day.
  • Modifying movements and bending and lifting techniques.
  • Practicing postural correction techniques.
  • Performing daily stretching and strengthening exercises.
  • Engaging in cardiovascular exercise.
  • Performing meditation or other stress management techniques.

Personal Injury Rehabilitation

References

Medline Plus. (2022). Low back pain—acute. Retrieved from medlineplus.gov/ency/article/007425.htm

Merck Manual. (2022). Low back pain. Merck Manual Consumer Version. www.merckmanuals.com/home/bone,-joint,-and-muscle-disorders/low-back-and-neck-pain/low-back-pain

National Institute of Neurological Disorders and Stroke. (2023). Back pain. Retrieved from www.ninds.nih.gov/health-information/disorders/back-pain?

Bhatia, A., Engle, A., & Cohen, S. P. (2020). Current and future pharmacological agents for the treatment of back pain. Expert opinion on pharmacotherapy, 21(8), 857–861. doi.org/10.1080/14656566.2020.1735353

Exploring the Role of Spinal Decompression in Treating Lumbar Spinal Stenosis

By
Dr. Alex Jimenez
-

Can individuals with lumbar spinal stenosis utilize spinal decompression to reduce low back pain and restore mobility?

Introduction

Many individuals worldwide have dealt with low back pain at some point in their lives that has affected their mobility and impacted their routine. Numerous environmental factors can lead to low back pain development, like improper heavy lifting, poor posture, traumatic injuries, and accidents that can affect the surrounding muscles, spinal cord, and nerve roots. When this happens, it can lead to lumbar spinal stenosis and cause overlapping risk profiles that are correlated with low back pain. When people are dealing with lumbar spinal stenosis, they could be thinking that their pain is in the lower extremities. To that point, many individuals seek treatment to not only reduce low back pain but also reduce the effects of lumbar spinal stenosis. Some treatments, like spinal decompression, which is a non-surgical treatment, can help restore mobility to the body. Today’s article looks at how lumbar spinal stenosis affects the lower back and its diagnosis while looking at how spinal decompression can provide relief to the individual and have positive benefits in restoring mobility. We talk with certified medical providers who consolidate our patients’ information to assess how lumbar spinal stenosis correlates with lower back pain, causing mobility issues. We also inform and guide patients on how spinal decompression is an excellent form of treatment that can be combined with other therapies. We encourage our patients to ask their associated medical providers intricate and important questions about incorporating decompression therapy to relieve the pain effects caused by lumbar stenosis while reducing the overlapping pain effects like lower back pain to regain a person’s mobility. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.

 

How Lumbar Spinal Stenosis Affects the Lower Back

Do you feel tingling sensations in the back of your legs affecting your ability to move around? Or does your lower back feel less mobile than it is used to? When many individuals are experiencing low back pain during their lifetime, it can often correlate with lumbar spinal stenosis. Lumbar spinal stenosis usually occurs when the spinal canal in the lower back becomes constricted, leading to degenerative changes. When the spinal canal starts to narrow in the spine, it can cause significant discomfort, interfere with daily activities, and may result in progressive disability for many individuals. (Munakomi et al., 2024) The symptoms caused by lumbar spinal stenosis range from mild to severe, and on which environmental factors correspond to the issue. At the same time, lumbar spinal stenosis is characterized by symptoms like low back pain that can cause spondylotic changes that induce low back pain that can negatively impact a person’s quality of life. (Ogon et al., 2022) This causes many people to go to their primary doctors to get a diagnosis and learn how to manage the pain associated with lumbar spinal stenosis.

 

The Diagnosis Of Lumbar Spinal Stenosis

When it comes to diagnosing lumbar spinal stenosis, many healthcare providers will incorporate a comprehensive evaluation, which includes a physical examination to see how mobile a person’s back is and imaging testing like MRIs and CT scans to visualize the spinal canal and assess the extent of the narrowing that is causing pain in the lower extremities. This is because when individuals deal with lumbar spinal stenosis, it can manifest with neurogenic claudication in the lower extremities, especially when a person is standing or sitting. The pain is decreased when their position is changed. (Sobanski et al., 2023) Additionally, lumbar spinal stenosis is one of the most commonly diagnosed spinal disorders that many healthcare professionals assess and evaluate. When there is a narrowing in the spinal canal, leading to the development of lumbar spinal, simple motions like walking can exacerbate the symptoms to the lower extremities and increase the oxygen in the spinal nerves, which may exceed the available blood flow to the extremities. (Deer et al., 2019) To that point, treatments like spinal decompression can help reduce lower back pain associated with lumbar spinal stenosis.

 

The Non-Surgical Approach To Wellness- Video

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

A Path To Relief Using Spinal Decompression

When it comes to individuals experiencing the pain caused by lumbar spinal stenosis, many individuals can seek out non-surgical treatments like spinal decompression to relieve lower back pain. Spinal decompression has emerged as a non-invasive, effective treatment option for lumbar spinal stenosis. It utilizes gentle mechanical traction on the spine to be stretched, relieving the spinal nerves by creating more space within the spinal canal. Spinal decompression decreases the degenerative process while the surrounding muscles are gently stretched, and the spinal disc height increases due to negative pressure. (Kang et al., 2016) 

 

The Benefits Of Spinal Decompression & Restoring Mobility

Additionally, the gentle traction from spinal decompression helps enhance the production flow of nutrients and oxygen back to the affected spinal discs and spine to foster a better healing environment for the body. Since spinal decompression can be combined with other non-surgical treatments, like physical therapy and spinal manipulation, it can provide long-lasting positive effects for individuals with lumbar spinal stenosis. (Ammendolia et al., 2022) Some of the beneficial results of spinal decompression include:

  • Pain relief by alleviating pressure off the spinal nerves to reduce pain and discomfort in the lower extremities significantly. 
  • Improved mobility allows the individual to return to their daily activities with ease.

Many people can benefit from spinal decompression to reduce the effects of lumbar spinal stenosis and have their lower extremity mobility restored after consecutive sessions to reduce the chances of the pain from coming back. By thinking more about their health and wellness, many people can make small routine changes in their activities to mitigate the pain and remain mobile throughout their lives. This allows them to have a sense of hope to relieve them from the pain they have been under. 

 

References

Ammendolia, C., Hofkirchner, C., Plener, J., Bussieres, A., Schneider, M. J., Young, J. J., Furlan, A. D., Stuber, K., Ahmed, A., Cancelliere, C., Adeboyejo, A., & Ornelas, J. (2022). Non-operative treatment for lumbar spinal stenosis with neurogenic claudication: an updated systematic review. BMJ Open, 12(1), e057724. doi.org/10.1136/bmjopen-2021-057724

Deer, T., Sayed, D., Michels, J., Josephson, Y., Li, S., & Calodney, A. K. (2019). A Review of Lumbar Spinal Stenosis with Intermittent Neurogenic Claudication: Disease and Diagnosis. Pain Med, 20(Suppl 2), S32-S44. doi.org/10.1093/pm/pnz161

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

Munakomi, S., Foris, L. A., & Varacallo, M. (2024). Spinal Stenosis and Neurogenic Claudication. In StatPearls. www.ncbi.nlm.nih.gov/pubmed/28613622

Ogon, I., Teramoto, A., Takashima, H., Terashima, Y., Yoshimoto, M., Emori, M., Iba, K., Takebayashi, T., & Yamashita, T. (2022). Factors associated with low back pain in patients with lumbar spinal stenosis: a cross-sectional study. BMC Musculoskelet Disord, 23(1), 552. doi.org/10.1186/s12891-022-05483-7

Sobanski, D., Staszkiewicz, R., Stachura, M., Gadzielinski, M., & Grabarek, B. O. (2023). Presentation, Diagnosis, and Management of Lower Back Pain Associated with Spinal Stenosis: A Narrative Review. Med Sci Monit, 29, e939237. doi.org/10.12659/MSM.939237

 

Disclaimer

Relieving Leg Pain: Exploring Neurogenic Claudication

By
Dr. Alex Jimenez
-
Physiotherapist working at woman's legs for wellness and disability support.

“Individuals experiencing shooting, aching pain in the lower extremities, and intermittent leg pain could be suffering from neurogenic claudication. Can knowing the symptoms help healthcare providers develop an effective treatment plan?”

Relieving Leg Pain: Exploring Neurogenic Claudication

Neurogenic Claudication

Neurogenic claudication occurs when spinal nerves become compressed in the lumbar or lower spine, causing intermittent leg pain. Compressed nerves in the lumbar spine can cause leg pain and cramps. The pain usually worsens with specific movements or activities like sitting, standing, or bending backward.  It is also known as pseudo-claudication when the space within the lumbar spine narrows. A condition known as lumbar spinal stenosis. However, neurogenic claudication is a syndrome or group of symptoms caused by a pinched spinal nerve, while spinal stenosis describes the narrowing of the spinal passages.

Symptoms

Neurogenic claudication symptoms can include:

  • Leg cramping.
  • Numbness, tingling, or burning sensations.
  • Leg fatigue and weakness.
  • A sensation of heaviness in the leg/s.
  • Sharp, shooting, or aching pain extending into the lower extremities, often in both legs.
  • There may also be pain in the lower back or buttocks.

Neurogenic claudication is different from other types of leg pain, as the pain alternates – ceasing and beginning randomly and worsens with specific movements or activities. Standing, walking, descending stairs, or flexing backward can trigger pain, while sitting, climbing stairs, or leaning forward tends to relieve pain. However, every case is different. Over time, neurogenic claudication can affect mobility as individuals try to avoid activities that cause pain, including exercise, lifting objects, and prolonged walking. In severe cases, neurogenic claudication can make sleeping difficult.

Neurogenic claudication and sciatica are not the same. Neurogenic claudication involves nerve compression in the central canal of the lumbar spine, causing pain in both legs. Sciatica involves compression of nerve roots exiting from the sides of the lumbar spine, causing pain in one leg. (Carlo Ammendolia, 2014)

Causes

With neurogenic claudication, compressed spinal nerves are the underlying cause of the leg pain. In many cases, lumber spinal stenosis – LSS is the cause of pinched nerve. There are two types of lumbar spinal stenosis.

  • Central stenosis is the main cause of neurogenic claudication. With this type, the central canal of the lumbar spine, which houses the spinal cord, narrows, causing pain in both legs.
  • Lumbar spinal stenosis can be acquired and develop later in life due to spine deterioration.
  • Congenital means the individual is born with the condition.
  • Both can lead to neurogenic claudication in different ways.
  • Foramen stenosis is another type of lumbar spinal stenosis that causes the narrowing of spaces on either side of the lumbar spine where nerve roots branch off the spinal cord. The associated pain is different in that it is either in the right or left leg.
  • The pain corresponds to the side of the spinal cord where the nerves are being pinched.

Acquired Lumbar Spinal Stenosis

Lumbar spinal stenosis is usually acquired due to the degeneration of the lumbar spine and tends to affect older adults. The causes of the narrowing can include:

  • Spinal trauma, such as from a vehicle collision, work, or sports injury.
  • Disc herniation.
  • Spinal osteoporosis – wear-and-tear arthritis.
  • Ankylosing spondylitis – a type of inflammatory arthritis that affects the spine.
  • Osteophytes – bone spurs.
  • Spinal tumors – non-cancerous and cancerous tumors.

Congenital Lumbar Spinal Stenosis

Congenital lumbar spinal stenosis means an individual is born with abnormalities of the spine that may not be apparent at birth. Because the space within the spinal canal is already narrow, the spinal cord is vulnerable to any changes as the individual ages. Even individuals with mild arthritis can experience symptoms of neurogenic claudication early on and develop symptoms in their 30s and 40s instead of their 60s and 70s.

Diagnosis

Diagnosis of neurogenic claudication is largely based on the individual’s medical history, physical examination, and imaging. The physical examination and review identify where the pain is presenting and when. The healthcare provider may ask:

  • Is there a history of lower back pain?
  • Is the pain in one leg or both?
  • Is the pain constant?
  • Does the pain come and go?
  • Does the pain get better or worse when standing or sitting?
  • Do movements or activities cause pain symptoms and sensations?
  • Are there any usual sensations while walking?

Treatment

Treatments can consist of physical therapy, spinal steroid injections, and pain meds. Surgery is a last resort when all other therapies are unable to provide effective relief.

Physical Therapy

A treatment plan will involve physical therapy that includes:

  • Daily stretching
  • Strengthening
  • Aerobic exercises
  • This will help improve and stabilize the lower back muscles and correct posture problems.
  • Occupational therapy will recommend activity modifications that cause pain symptoms.
  • This includes proper body mechanics, energy conservation, and recognizing pain signals.
  • Back braces or belts may also be recommended.

Spinal Steroid Injections

Healthcare providers may recommend epidural steroid injections.

  • This delivers a cortisone steroid to the outermost section of the spinal column or the epidural space.
  • Injections can provide pain relief for three months to three years. (Sunil Munakomi et al., 2024)

Pain Meds

Pain medications are used to treat intermittent neurogenic claudication. These include:

  • Over-the-counter analgesics like acetaminophen.
  • Nonsteroidal anti-inflammatory drugs or NSAIDs like ibuprofen or naproxen.
  • Prescription NSAIDs may be prescribed if needed.
  • NSAIDs are used with chronic neurogenic pain and should only be used when required.
  • The long-term use of NSAIDs can increase the risk of stomach ulcers, and the overuse of acetaminophen can lead to liver toxicity and liver failure.

Surgery

If conservative treatments are unable to provide effective relief and mobility and/or quality of life are affected, surgery known as a laminectomy may be recommended to decompress the lumbar spine. The procedure may be performed:

  • Laparoscopically – with small incisions, scopes, and surgical instrumentation.
  • Open surgery – with a scalpel and sutures.
  • During the procedure, facets of the vertebra are partially or completely removed.
  • To provide stability, the bones are sometimes fused with screws, plates, or rods.
  • Success rates for both are more or less the same.
  • Between 85% and 90% of individuals undergoing the surgery achieve long-lasting and/or permanent pain relief. (Xin-Long Ma et al., 2017)

Movement Medicine: Chiropractic Care

References

Ammendolia C. (2014). Degenerative lumbar spinal stenosis and its imposters: three case studies. The Journal of the Canadian Chiropractic Association, 58(3), 312–319.

Munakomi S, Foris LA, Varacallo M. (2024). Spinal Stenosis and Neurogenic Claudication. [Updated 2023 Aug 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK430872/

Ma, X. L., Zhao, X. W., Ma, J. X., Li, F., Wang, Y., & Lu, B. (2017). Effectiveness of surgery versus conservative treatment for lumbar spinal stenosis: A system review and meta-analysis of randomized controlled trials. International journal of surgery (London, England), 44, 329–338. doi.org/10.1016/j.ijsu.2017.07.032

How Kinesiology Tape Can Help Alleviate Sacroiliac Joint Pain

By
Dr. Alex Jimenez
-
back view of woman on appointment with doctor who putting kinesio tapes on her body, healthcare

For individuals experiencing sacroiliac joint/SIJ dysfunction and pain, could applying kinesiology tape help bring relief and manage symptoms?

How Kinesiology Tape Can Help Alleviate Sacroiliac Joint Pain

Kinesiology Tape For Sacroiliac Joint Pain

A lower back ailment that is common during pregnancy. The pain is usually on one or both sides of the back, just above the buttocks, that comes and goes and can limit the ability to bend, sit, and perform various physical activities. (Moayad Al-Subahi et al., 2017) The therapeutic tape provides support while allowing for movement and may help treat and manage sacroiliac joint/SIJ pain by:

  • Decreasing muscle spasms.
  • Facilitating muscular function.
  • Increasing blood circulation to and around the pain site.
  • Decreasing muscle trigger points.

Mechanism

Some studies have found that taping the SI joint has benefits that include:

  1. One theory is it helps lift and hold the overlying tissues off of the SI joint, which helps decrease the pressure around it.
  2. Another theory is that lifting the tissues helps create a pressure differential under the tape, like non-surgical decompression, allowing increased circulation to the tissues surrounding the sacroiliac joint.
  3. This floods the area with blood and nutrients, creating an optimal healing environment.

Application

A sacroiliac joint on the right and left sides connects the pelvis to the sacrum or the lowest part of the spine. To apply the kinesiology tape correctly, locate the lowest part of the back within the pelvic area. (Francisco Selva et al., 2019) Ask a friend or family member for help if you can’t reach the area.

Blog Image Treating Sacroiliac DiagramTaping steps:

  • Cut three strips of tape, each 4 to 6 inches long.
  • Sit in a chair and bend the body slightly forward.
  • If someone is helping, you can stand and slightly bend forward.
  • Remove the lift-off strip in the middle and stretch the tape to expose several inches, leaving the ends covered.
  • Apply the exposed tape at an angle over the SI joint, like making the first line of an X, just above the buttocks, with full stretch on the tape.
  • Peel the lift-off strips from the ends and adhere them with no stretching.
  • Repeat the application steps with a second strip, adhering at a 45-degree angle to the first strip, making the X over the sacroiliac joint.
  • Repeat this with the final strip horizontally across the X made from the first two pieces.
  • There should be a tape pattern of star shape over the sacroiliac joint.
  1. Kinesiology tape can stay over the sacroiliac joint for three to five days.
  2. Watch for signs of irritation around the tape.
  3. Remove the tape if the skin becomes irritated, and consult your primary healthcare provider, physical therapist, or chiropractor for other treatment options.
  4. Some individuals with specific conditions should avoid using the tape and get confirmation that it’s safe.
  5. Individuals with severe sacroiliac pain where self-management is not working should see a healthcare provider, physical therapist, and or chiropractor for an evaluation and to learn therapeutic exercises and treatments to help manage the condition.

Sciatica During Pregnancy

References

Al-Subahi, M., Alayat, M., Alshehri, M. A., Helal, O., Alhasan, H., Alalawi, A., Takrouni, A., & Alfaqeh, A. (2017). The effectiveness of physiotherapy interventions for sacroiliac joint dysfunction: a systematic review. Journal of physical therapy science, 29(9), 1689–1694. doi.org/10.1589/jpts.29.1689

Do-Yun Shin and Ju-Young Heo. (2017). The Effects of Kinesiotaping Applied onto Erector Spinae and Sacroiliac Joint on Lumbar Flexibility. The Journal of Korean Physical Therapy, 307-315. doi.org/https://doi.org/10.18857/jkpt.2017.29.6.307

Selva, F., Pardo, A., Aguado, X., Montava, I., Gil-Santos, L., & Barrios, C. (2019). A study of reproducibility of kinesiology tape applications: review, reliability and validity. BMC musculoskeletal disorders, 20(1), 153. doi.org/10.1186/s12891-019-2533-0

Is Mayonnaise Healthy? Exploring the Nutritional Benefits

By
Dr. Alex Jimenez
-
Chef making sandwich with fresh ingredient.Delicious nutrition

“For individuals who want to eat healthier, can selection and moderation make mayonnaise a delicious and nutritious addition to a low-carbohydrate diet?”

Is Mayonnaise Healthy? Exploring the Nutritional Benefits

Mayonnaise Nutrition

Mayonnaise is used in various recipes, including sandwiches, tuna salad, deviled eggs, and tartar sauce. It is often considered unhealthy, as it is mostly fat and, as a result, calorie-dense. Calories and fat can quickly add up when not paying attention to portion sizes.

What Is It?

  • It is a blend of different ingredients.
  • It combines oil, egg yolk, an acidic liquid (lemon juice or vinegar), and mustard.
  • The ingredients become a thick, creamy, permanent emulsion when blended slowly.
  • The key is in the emulsion, combining two liquids that would otherwise not naturally come together, which turns the liquid oil into a solid.

The Science

  • Emulsification happens when an emulsifier – the egg yolk – binds the water-loving/hydrophilic and oil-loving/lipophilic components.
  • The emulsifier binds the lemon juice or vinegar with the oil and does not allow separation, producing a stable emulsion. (Viktoria Olsson et al., 2018)
  • In homemade mayonnaise, the emulsifiers are mainly the lecithin from the egg yolk and a similar ingredient in mustard.
  • Commercial mayonnaise brands often use other types of emulsifiers and stabilizers.

Health

  • It contains health-promoting properties, such as vitamin E, which improves heart health, and vitamin K, which is important for blood clotting. (USDA, FoodData Central, 2018)
  • It can also be made with healthy fats like omega-3 fatty acids, which maintain brain, heart, and skin health.
  • It is mostly an oil and high-fat calorie-dense condiment. (H R Mozafari et al., 2017)
  • However, it is mostly unsaturated fat, which is a healthier fat.
  • To maintain nutrition goals in mind when selecting mayonnaise.
  • For individuals on a low-fat or low-calorie diet, portion control is important.

Oil

  • Almost any edible oil can be used to make mayonnaise, making the oil the biggest factor in the recipe’s healthfulness.
  • Most commercial brands are made with soy oil, which some nutrition experts believe can be problematic because of the high levels of omega-6 fats.
  • Canola oil has a lower omega-6 content than soy oil.
  • Individuals who make the mayonnaise can use any oil, including olive or avocado oil.

Bacteria

  • The concern about bacteria comes from the fact that homemade mayonnaise is usually made with raw egg yolks.
  • Commercial mayonnaise is made with pasteurized eggs and is produced in a way that keeps it safe.
  • The acids, vinegar, or lemon juice can help keep some bacteria from contaminating the mayonnaise.
  • However, a study found that homemade mayonnaise may still contain salmonella bacteria despite the acidic compounds. (Junli Zhu et al., 2012)
  • Because of this, some prefer to pasteurize an egg in 140°F water for 3 minutes before making the mayonnaise.
  • Regardless of the type of mayonnaise, food safety guidelines should always be followed (United States Department of Agriculture, 2024).
  • Mayonnaise-based dishes should not be left outside refrigeration for more than two hours.
  • Opened commercial mayonnaise should be stored in the refrigerator after opening and discarded after two months.

Reduced-Fat Mayonnaise

  • Many nutritionists recommend reduced-fat mayonnaise for individuals on a low-calorie, low-fat, or exchange diet. (Institute of Medicine (US) Committee on Dietary Guidelines Implementation, 1991)
  • While reduced-fat mayonnaise has fewer calories and less fat than regular mayonnaise, the fat is often replaced with starches or sugar to improve texture and flavor.
  • For individuals watching carbohydrates or sugar in their diet, check the nutrition label and ingredients before deciding on the right mayonnaise.

Body In Balance: Chiropractic, Fitness, and Nutrition

References

Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). The Effect of Emulsion Intensity on Selected Sensory and Instrumental Texture Properties of Full-Fat Mayonnaise. Foods (Basel, Switzerland), 7(1), 9. doi.org/10.3390/foods7010009

USDA, FoodData Central. (2018). Mayonnaise dressing, no cholesterol. Retrieved from fdc.nal.usda.gov/fdc-app.html#/food-details/167736/nutrients

Mozafari, H. R., Hosseini, E., Hojjatoleslamy, M., Mohebbi, G. H., & Jannati, N. (2017). Optimization low-fat and low cholesterol mayonnaise production by central composite design. Journal of food science and technology, 54(3), 591–600. doi.org/10.1007/s13197-016-2436-0

Zhu, J., Li, J., & Chen, J. (2012). Survival of Salmonella in home-style mayonnaise and acid solutions as affected by acidulant type and preservatives. Journal of food protection, 75(3), 465–471. doi.org/10.4315/0362-028X.JFP-11-373

United States Department of Agriculture. Food Safety and Inspection Service. (2024). Keep Food Safe! Food Safety Basics. Retrieved from www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/steps-keep-food-safe

Institute of Medicine (U.S.). Committee on Dietary Guidelines Implementation., Thomas, P. R., Henry J. Kaiser Family Foundation., & National Cancer Institute (U.S.). (1991). Improving America’s diet and health : from recommendations to action : a report of the Committee on Dietary Guidelines Implementation, Food and Nutrition Board, Institute of Medicine. National Academy Press. books.nap.edu/books/0309041392/html/index.html
www.ncbi.nlm.nih.gov/books/NBK235261/

The Role of Acupuncture in Alleviating Chronic Fatigue Symptoms

By
Dr. Alex Jimenez
-
Young woman doctor has a conversation with a patient

“For individuals dealing with chronic fatigue syndrome, can incorporating acupuncture with other treatment protocols help regain functionality and improve quality of life?”

The Role of Acupuncture in Alleviating Chronic Fatigue Symptoms

Acupuncture For Chronic Fatigue Syndrome

Research is looking at how acupuncture can help manage symptoms of chronic fatigue. These studies focused on specific acupoints and techniques and how they affected certain symptoms or abnormalities linked to the condition. The researchers found that acupuncture may help manage and alleviate some symptoms (Qing Zhang et al., 2019). However, they were still unable to determine the mechanisms of how acupuncture exactly works.

Symptom Relief

Various studies showed that acupuncture could improve physical and mental fatigue symptoms, including:

There Were Also Improvements In

Other studies Found How Acupuncture Helped In

Treatments Vary by Study

  • One case study showed improvements in groups of athletes who were put through a series of exhaustive physical exercises and short-term rest. One group of athletes was treated with acupuncture on selected acupoints while the others were given an extended rest. Analysis was applied to the metabolic profiles of urine samples collected from the athletes at three points: before the exercises, before and after the acupuncture treatment, or taking extended rest. The results indicated that the recoveries of disturbed metabolites in the athletes treated with acupuncture were significantly faster than in those who only took extended rest. (Haifeng Ma et al., 2015)
  • Researchers said studies involving acupuncture alone or in combination with other treatments appear to show that it is effective at lessening fatigue. (Yu-Yi Wang et al., 2014) However, further studies are needed to confirm the benefits. This is a significant change from a review that found limited evidence for the effectiveness of alternative treatments for relieving chronic fatigue symptoms. (Terje Alraek et al., 2011)
  • Another review of alternative therapies found acupuncture and certain meditation techniques showed the most promise for future investigation. (Nicole S. Porter et al., 2010)
  • Another study compared prednisone, a steroid, with an acupuncture technique called coiling dragon and an additional treatment called cupping. It suggested that acupuncture and cupping treatments surpassed the steroid regarding fatigue. (Wei Xu et al., 2012)
  • Another study found that needling with heat application or moxibustion produced better results than standard acupuncture regarding physical and mental fatigue scores. (Chen Lu, Xiu-Juan Yang, Jie Hu 2014)

From Consultation to Transformation: Assessing Patients In A Chiropractic Setting

References

Zhang, Q., Gong, J., Dong, H., Xu, S., Wang, W., & Huang, G. (2019). Acupuncture for chronic fatigue syndrome: a systematic review and meta-analysis. Acupuncture in medicine : journal of the British Medical Acupuncture Society, 37(4), 211–222. doi.org/10.1136/acupmed-2017-011582

Frisk, J., Källström, A. C., Wall, N., Fredrikson, M., & Hammar, M. (2012). Acupuncture improves health-related quality-of-life (HRQoL) and sleep in women with breast cancer and hot flushes. Supportive care in cancer : official journal of the Multinational Association of Supportive Care in Cancer, 20(4), 715–724. doi.org/10.1007/s00520-011-1134-8

Gao, D. X., & Bai, X. H. (2019). Zhen ci yan jiu = Acupuncture research, 44(2), 140–143. doi.org/10.13702/j.1000-0607.170761

Mandıroğlu, S., & Ozdilekcan, C. (2017). Impact of Acupuncture on Chronic Insomnia: A Report of Two Cases with Polysomnographic Evaluation. Journal of acupuncture and meridian studies, 10(2), 135–138. doi.org/10.1016/j.jams.2016.09.018

Zhu, L., Ma, Y., Ye, S., & Shu, Z. (2018). Acupuncture for Diarrhoea-Predominant Irritable Bowel Syndrome: A Network Meta-Analysis. Evidence-based complementary and alternative medicine : eCAM, 2018, 2890465. doi.org/10.1155/2018/2890465

Ma, H., Liu, X., Wu, Y., & Zhang, N. (2015). The Intervention Effects of Acupuncture on Fatigue Induced by Exhaustive Physical Exercises: A Metabolomics Investigation. Evidence-based complementary and alternative medicine : eCAM, 2015, 508302. doi.org/10.1155/2015/508302

Wang, Y. Y., Li, X. X., Liu, J. P., Luo, H., Ma, L. X., & Alraek, T. (2014). Traditional Chinese medicine for chronic fatigue syndrome: a systematic review of randomized clinical trials. Complementary therapies in medicine, 22(4), 826–833. doi.org/10.1016/j.ctim.2014.06.004

Alraek, T., Lee, M. S., Choi, T. Y., Cao, H., & Liu, J. (2011). Complementary and alternative medicine for patients with chronic fatigue syndrome: a systematic review. BMC complementary and alternative medicine, 11, 87. doi.org/10.1186/1472-6882-11-87

Porter, N. S., Jason, L. A., Boulton, A., Bothne, N., & Coleman, B. (2010). Alternative medical interventions used in the treatment and management of myalgic encephalomyelitis/chronic fatigue syndrome and fibromyalgia. Journal of alternative and complementary medicine (New York, N.Y.), 16(3), 235–249. doi.org/10.1089/acm.2008.0376

Lu, C., Yang, X. J., & Hu, J. (2014). Zhen ci yan jiu = Acupuncture research, 39(4), 313–317.

The Role of IASTM in Rehabilitating Musculoskeletal Injuries

By
Dr. Alex Jimenez
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Woman visiting IASTM procedure in osteopath office, during instrumental mobilization procedures tone of soft tissues is regulated directly by the nervous system

“Can physical therapy with instrument-assisted soft tissue mobilization or IASTM improve mobility, flexibility, and health for individuals with musculoskeletal injuries or illnesses?”

The Role of IASTM in Rehabilitating Musculoskeletal Injuries

Instrument Assisted Soft Tissue Mobilization

Instrument-assisted soft tissue mobilization or IASTM is also known as the Graston technique. It is a myofascial release and massage technique used in physical therapy where the therapist uses metal or plastic tools to improve soft tissue mobility in the body. The ergonomically shaped tool is gently or vigorously scraped and rubbed across the injured or painful area. The rubbing is used to locate and release tightness in the fascia/collagen covering the muscles and the tendons. This helps reduce pain and improve movement.

Massage and Myofascial Release

Instrument-assisted soft tissue mobilization rehabilitation helps:

  • Improve soft tissue mobility.
  • Release of restrictions in tight fascia.
  • Decrease muscle spasms.
  • Improve flexibility.
  • Increased circulation to the tissues.
  • Relieve pain. (Fahimeh Kamali et al., 2014)

Individuals often develop tissue tightness or restrictions in the muscles and fascia after an injury. These soft tissue restrictions can limit the range of motion – ROM and can trigger pain symptoms. (Kim J, Sung DJ, Lee J. 2017)

History

The Graston technique of instrument-assisted soft tissue mobilization was developed by an athlete who created their instruments to treat soft tissue injuries. The practice has grown with input from medical experts, trainers, researchers, and clinicians.

  • Physical therapists use different types of tools to perform IASTM.
  • These massage instruments comprise various types for specific massage and release.
  • The Graston company designs some of the tools.
  • Other companies have their version of metal or plastic scraping and rubbing tools.
  • The objective is to help release soft tissue and myofascial restrictions to improve body movement. (Kim J, Sung DJ, Lee J. 2017)

How It Works

  • The theory is that scraping the tissues causes microtrauma to the affected area, activating the body’s natural inflammatory response. (Kim J, Sung DJ, Lee J. 2017)
  • The body activates to reabsorb the tightened or scar tissue, causing the restriction.
  • The therapist can then stretch the adhesions to alleviate pain and improve mobility.

Treatment

Certain conditions respond well to instrument-assisted soft tissue mobilization, including (Kim J, Sung DJ, Lee J. 2017)

  • Limited mobility
  • Decreased muscle recruitment
  • Loss of range of motion – ROM
  • Pain with movement
  • Excessive scar tissue formation

Augmented soft tissue mobilization or ASTM techniques can treat certain injuries and medical conditions that include:

  • Musculoskeletal imbalance/s
  • Ligament sprains
  • Plantar fasciitis
  • Myofascial pain
  • Tendonitis and tendinopathy
  • Scar tissue from surgery or trauma (Morad Chughtai et al., 2019)

Benefits and Side Effects

Benefits include: (Kim J, Sung DJ, Lee J. 2017)

  • Improved range of motion
  • Increased tissue flexibility
  • Improved cell activity at the site of injury
  • Reduced pain
  • Reduced scar tissue formation

Side effects may include:

Research

  • A review compared hands-on myofascial release to instrument myofascial release for chronic low back pain. (Williams M. 2017)
  • Little difference was found between the two techniques for pain relief.
  • Another review compared IASTM to other methods for treating pain and function loss. (Matthew Lambert et al., 2017)
  • The researchers concluded that IASTM could positively affect blood circulation and tissue flexibility and reduce pain.
  • Another study examined the use of IASTM, pseudo-fake ultrasound therapy, and spinal manipulation for patients with thoracic/upper back pain. (Amy L. Crothers et al., 2016)
  • All groups improved over time with no significant negative events.
  • The researchers concluded that instrument-assisted soft tissue mobilization is no more or less effective than spinal manipulation or pseudo-ultrasound therapy for thoracic back pain.

Every case is different, and musculoskeletal conditions respond differently to various treatments. For any questions or concerns, contact your primary healthcare provider to determine if IASTM is an appropriate treatment that can help.

From Injury To Recovery

References

Kamali, F., Panahi, F., Ebrahimi, S., & Abbasi, L. (2014). Comparison between massage and routine physical therapy in women with sub acute and chronic nonspecific low back pain. Journal of back and musculoskeletal rehabilitation, 27(4), 475–480. doi.org/10.3233/BMR-140468

Kim, J., Sung, D. J., & Lee, J. (2017). Therapeutic effectiveness of instrument-assisted soft tissue mobilization for soft tissue injury: mechanisms and practical application. Journal of exercise rehabilitation, 13(1), 12–22. doi.org/10.12965/jer.1732824.412

Chughtai, M., Newman, J. M., Sultan, A. A., Samuel, L. T., Rabin, J., Khlopas, A., Bhave, A., & Mont, M. A. (2019). Astym® therapy: a systematic review. Annals of translational medicine, 7(4), 70. doi.org/10.21037/atm.2018.11.49

Williams M. (2017). Comparing pain and disability outcomes of instrumental versus hands-on myofascial release in individuals with chronic low back pain: a meta-analysis. Doctoral dissertation, California State University, Fresno. repository.library.fresnostate.edu/bitstream/handle/10211.3/192491/Williams_csu_6050D_10390.pdf?sequence=1

Matthew Lambert, Rebecca Hitchcock, Kelly Lavallee, Eric Hayford, Russ Morazzini, Amber Wallace, Dakota Conroy & Josh Cleland (2017) The effects of instrument-assisted soft tissue mobilization compared to other interventions on pain and function: a systematic review, Physical Therapy Reviews, 22:1-2, 76-85, DOI: 10.1080/10833196.2017.1304184

Crothers, A. L., French, S. D., Hebert, J. J., & Walker, B. F. (2016). Spinal manipulative therapy, Graston technique® and placebo for non-specific thoracic spine pain: a randomised controlled trial. Chiropractic & manual therapies, 24, 16. doi.org/10.1186/s12998-016-0096-9

Exploring the Potential of Acupuncture for Ulcerative Colitis

By
Dr. Alex Jimenez
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A acupuncture needle therapy in the studio. High quality photo

“For individuals dealing with ulcerative colitis, can acupuncture treatment benefit those with UC and other GI-related issues?”

Exploring the Potential of Acupuncture for Ulcerative Colitis

Acupuncture For Ulcerative Colitis

Acupuncture has been used to treat symptoms related to pain and inflammation. Studies suggest it may help reduce inflammation and symptoms like diarrhea and abdominal pain, which could benefit individuals with inflammatory bowel disease. Individuals with ulcerative colitis, an inflammatory bowel disease/IBD affecting the large intestine, may find acupuncture beneficial in managing symptoms, including pain and gastrointestinal symptoms. (Crohn’s and Colitis Foundation, 2019)

  • There are 2,000 acupoints in the body connected by pathways known as meridians. (Wilkinson J, Faleiro R. 2007)
  • The pathways connecting the acupoints generate energy, which contributes to overall health.
  • A disruption to the energy flow can cause injury, illness, or disease.
  • When acupuncture needles are inserted, energy flow and health are improved.

Benefits

Acupuncture can be used for the relief of various conditions. Studies have shown that acupuncture can reduce inflammation and disease activity in individuals with an IBD, like UC and Crohn’s disease. It can help with: (Gengqing Song et al., 2019)

  • Pain symptoms
  • Gut microbiome imbalances
  • Gut motor dysfunction
  • Intestinal barrier function
  • Anxiety
  • Depression

Studies suggest the use of acupuncture with heat, known as moxibustion, can improve several GI symptoms including (Crohn’s and Colitis Foundation, 2019)

  • Bloating
  • Abdominal pain
  • Constipation
  • Gas
  • Diarrhea
  • Nausea

It is effective in the treatment of digestive issues that include: (Johns Hopkins Medicine. 2024)

  • Gastritis
  • Irritable bowel syndrome/IBS
  • Hemorrhoids
  • Hepatitis

Reduces Pain and Inflammation

  • Acupuncture treatment works by releasing endorphins, which help reduce pain. (Harvard Medical School. 2016)
  • Applying pressure to acupoints triggers the central nervous system.
  • This is believed to cause the release of chemicals that stimulate the body’s healing mechanisms. (Johns Hopkins Medicine. 2024)
  • Studies have also found acupuncture can trigger the production of cortisol.
  • This hormone helps control inflammation. (Arthritis Foundation. N.D.)
  • Studies found the use of acupuncture along with moxibustion reduced inflammation in individuals with Crohn’s disease and ulcerative colitis. (Crohn’s and Colitis Foundation, 2019)

Stress and Mood

Chronic conditions like ulcerative colitis can cause feelings of depression and/or anxiety. Acupuncture may be used to address symptoms related to stress and mood and can benefit emotional health issues that include: (Johns Hopkins Medicine. 2024)

  • Insomnia
  • Anxiety
  • Nervousness
  • Depression
  • Neurosis – mental health condition characterized by chronic distress and anxiety.

Side Effects

Acupuncture is considered a safe practice. The most common side effects are: (GI Society. 2024)

  • Bruising
  • Minor bleeding
  • Increased pain
  • Fainting can occur due to needle shock.
  • Needle shock can cause dizziness, feeling faint, and nausea. (Harvard Medical School. 2023)
  • Needle shock is rare but more common in individuals:
  • Who are regularly nervous.
  • Who are nervous around needles.
  • Who are new to acupuncture.
  • Who have a history of fainting.
  • Who are extremely fatigued.
  • Who have low blood sugar.

For some, GI symptoms may worsen before they improve. It is recommended to try at least five sessions as this is part of the healing process. (Cleveland Clinic. 2023)  However, individuals should contact their doctor if symptoms become severe or last more than two days. (GI Society. 2024) Individuals considering acupuncture to help manage symptoms of ulcerative colitis should speak with their healthcare provider to help determine the appropriate treatment and where to start.

Gastro-Intestinal Dysfunction Treatment

References

Crohn’s and Colitis Foundation. (2019). Acupuncture in Inflammatory Bowel Disease. IBDVisible Blog. www.crohnscolitisfoundation.org/blog/acupuncture-inflammatory-bowel-disease

Wilkinson J, Faleiro R. (2007). Acupuncture in pain management. Continuing Education in Anaesthesia, Critical Care and Pain. 7(4), 135-138. doi.org/10.1093/bjaceaccp/mkm021

Johns Hopkins Medicine. (2024). Acupuncture (Health, Issue. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture

Song, G., Fiocchi, C., & Achkar, J. P. (2019). Acupuncture in Inflammatory Bowel Disease. Inflammatory bowel diseases, 25(7), 1129–1139. doi.org/10.1093/ibd/izy371

Harvard Medical School. (2016). Relieving pain with acupuncture. Harvard Health Blog. www.health.harvard.edu/healthbeat/relieving-pain-with-acupuncture

Arthritis Foundation. (N.D.). Acupuncture for Arthritis. Health Wellness. www.arthritis.org/health-wellness/treatment/complementary-therapies/natural-therapies/acupuncture-for-arthritis

Harvard Medical School. (2023). Acupuncture: what is it? Harvard Health Publishing Harvard Medical School Blog. www.health.harvard.edu/a_to_z/acupuncture-a-to-z#:~:text=The%20most%20common%20side%20effects,injury%20to%20an%20internal%20organ.

Cleveland Clinic. (2023). Acupuncture. Health Library. my.clevelandclinic.org/health/treatments/4767-acupuncture

GI Society. (2024). Acupuncture and Digestion. badgut.org. badgut.org/information-centre/a-z-digestive-topics/acupuncture-and-digestion/

Incorporating Moderate Exercise for a Healthy Lifestyle

By
Dr. Alex Jimenez
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Father and son playing basketball on court outdoors

“Can understanding moderate exercise and how to measure the amount of exercise help expedite individuals’ health goals and well-being?”

Incorporating Moderate Exercise for a Healthy Lifestyle

Moderate Exercise

Various physical activity guidelines recommend regular, moderate exercise for achieving and maintaining health and wellness. Getting the minimum, moderate weekly physical activity can help prevent disease, increase mental well-being, support weight loss and maintenance, and improve quality of life.

What Is It?

  • Anything that gets the heart pumping and beating faster is considered moderate exercise. (U.S. Department of Health and Human Services, 2018)
  • Moderate-intensity cardiovascular exercise includes – brisk walking, yard work, mopping, vacuuming, and playing various sports that require consistent movement.
  • When engaged in moderate exercise, individuals should breathe harder but still be able to carry a conversation. (American Heart Association, 2024)
  • The talk test is a way to monitor whether the exercise is at moderate intensity.

Benefits

Regular moderate exercise can help (American Heart Association, 2024)

  • Decrease the risk of developing conditions like heart disease, type 2 diabetes, and dementia.
  • Improve sleep and help with sleep disorders.
  • Improve brain functions like memory, focus, and processing.
  • With weight loss and/or maintenance.
  • Improve bone health.
  • Reduce depression, anxiety, and other mental health symptoms.

How Much Exercise?

The prescription for moderate exercise includes:

  • 30 minutes a day for five days a week, or two hours and 30 minutes per week. (U.S. Department of Health and Human Services, 2018)
  • Physical activity needs to continue for at least 10 minutes to be considered an exercise session.
  • Individuals can break up their 30 daily minutes into two to three shorter sessions, each 10 minutes long.
  • As the ability to exercise increases, aim to increase moderate activities.
  • Individuals will reap even more health benefits if they increase moderate aerobic exercise time to 300 minutes or five hours weekly. (U.S. Department of Health and Human Services, 2018)

Measuring Exercise

  • A moderate level of activity noticeably increases heart and breathing rate.
  • Individuals sweat but can still carry on a conversation.
  • Individuals can talk but can’t sing.
  • Individuals will feel the exercise but are not huffing and puffing.
  • Individuals can use different scales to measure exercise intensity.

Heart Rate

  • A moderate-intensity heart rate is 50% to 70% of an individual’s maximum heart rate. (Centers for Disease Control and Prevention, 2022)
  • An individual’s maximum heart rate varies by age.
  • A heart rate chart or calculator can determine an individual’s maximum heart rate.
  • To measure heart rate mid-exercise, individuals can take their pulse or use a heart rate monitor, app, fitness tracker, or smartwatch to ensure they stay at a moderate intensity.

MET

  • M.E.T. stands for Metabolic Equivalent for Task and refers to the amount of oxygen the body uses during physical activity.
  • Assigning METs to an activity allows individuals to compare the amount of exertion an activity takes.
  • This works for individuals with different weights.
  • During moderate physical activity, breathing and heart rate increase, and the body burns around 3.5 to 7 calories a minute.
  • The actual number burned depends on your weight and fitness level.
  • The body uses 1 MET for basic functions like breathing.
  • Grades of activity:
  • 1 MET – Body at rest
  • 2 METs – Light activity
  • 3-6 METs – Moderate activity
  • 7 or more METs – Vigorous activity

Perceived Exertion Scale

Individuals can also check their activity level using the Borg Rating of Perceived Exertion scale/RPE. (Centers for Disease Control and Prevention, 2022) Using this scale involves monitoring how an individual feels about how hard their body is working during physical activity. The scale starts at 6 and ends at 20. A perceived exertion between 11 and 14 is considered moderate physical activity.

  • 6 – No exertion – sitting still or sleeping
  • 7-8 – Extremely light exertion
  • 9-10 – Very light exertion
  • 11-12 – Light exertion
  • 13-14 – Somewhat hard exertion
  • 15-16 – Heavy exertion
  • 17-18 – Very heavy exertion
  • 20 – Maximum exertion

Examples

Many activities are counted as moderate-intensity exercise. Choose some appealing and learn to add them to a weekly routine.

  • Ballroom dancing
  • Line dancing
  • Gardening
  • House chores that get the heart pumping.
  • Softball
  • Baseball
  • Volleyball
  • Doubles tennis
  • Brisk walking
  • Light jogging
  • Walking or jogging on a treadmill
  • Using an elliptical trainer
  • Bicycling under 10 miles an hour on ground level
  • Leisurely swim
  • Water aerobics

Mobility Challenges

  • Individuals with mobility issues can achieve moderate intensity using a manual wheelchair or a handcycle and swimming or water aerobics.
  • Individuals who can use their legs but can’t tolerate walking or jogging can try bicycling or swimming.

Getting More Exercise

There are different ways to incorporate and increase moderate physical activities. These include:

10-minute Activity Bursts

  • Walk briskly for at least 10 minutes at a time.
  • Walk at an easy pace for a couple of minutes.
  • Pick up the pace for 10 minutes.
  • Try to walk during work breaks or lunch and/or before or after work.

Walking Workouts

  • Individuals can walk indoors, outdoors, or on a treadmill.
  • Proper posture and walking techniques make it easier to achieve a brisk pace.
  • Once comfortable walking briskly for 10 minutes, begin to extend walking time.
  • Try different walking workouts that offer fast walks, jogging intervals, and/or adding hills or treadmill inclines.

New Activities

  • Individuals are recommended to experiment with various exercises to find what works for them.
  • Consider roller skating, blading, or skateboarding to increase heart rate.

Moderate physical activity will get and keep the body in shape. Individuals should not become distressed if they can only do a little at first. Allow time to build endurance and gradually make time each day for enjoyable physical activities.

Transform Your Body

References

U.S. Department of Health & Human Services. (2018). Physical Activity Guidelines for Americans, 2nd edition. Retrieved from health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

American Heart Association. (2024). American Heart Association recommendations for physical activity in adults and kids. (Healthy Living, Issue. www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Centers for Disease Control and Prevention. (2022). Target heart rate and estimated maximum heart rate. Retrieved from www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm

Centers for Disease Control and Prevention. (2022). Perceived exertion (Borg Rating of Perceived Exertion Scale). Retrieved from www.cdc.gov/physicalactivity/basics/measuring/exertion.htm

The Role of Acupuncture in Improving Eye Health

By
Dr. Alex Jimenez
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Up of a woman getting acupuncture on her face at an acupuncture clinic

“For individuals experiencing eye problems, can acupuncture treatment help and benefit overall eye health?”

The Role of Acupuncture in Improving Eye Health

Acupuncture For Eye Health

Acupuncture is an alternative medical practice that involves inserting thin needles at specific points on the body. The objective is to restore balance and health by restoring and balancing energy circulation through pathways throughout the body. These pathways, known as meridians, are separate from nerve and blood pathways.

  • Studies have shown that the insertion of needles manipulates accumulations of certain neurotransmitters by nearby nerves and may be what causes beneficial health effects of acupuncture. (Heming Zhu 2014)
  • Scientists are not sure exactly how acupuncture works, but it has been shown to provide pain relief and alleviation of cancer treatment nausea. (Weidong Lu, David S. Rosenthal 2013)
  • Studies have shown that acupuncture can help treat conditions like dry eye syndrome. (Tae-Hun Kim et al., 2012)

Eye Problems

For some individuals, a body imbalance can be caused by eye problems or disease. With acupuncture, imbalance-causing symptoms are addressed. Acupuncture promotes the circulation of energy and blood around the eyes.

  • Acupuncture has been used as an alternative treatment for chronic dry eye syndrome. (Tae-Hun Kim et al., 2012)
  • Studies have shown acupuncture helps reduce the eye surface’s temperature to reduce the evaporation of tears.
  • The procedure is also sometimes used to treat glaucoma.
  • Glaucoma is an optic nerve disease usually caused by above-normal eye pressure levels.
  • One study found eye pressure significantly decreased after acupuncture. (Simon K. Law, Tianjing Li 2013)
  • Another study showed successful reduced allergic and inflammatory eye disease symptoms. (Justine R. Smith et al., 2004)

Eye Acupoints

The following acupoints are for eye health.

Jingming

  • Jingming – UB-1 is located in the inner corner of the eye.
  • This point is thought to increase energy and blood and to help with problems such as blurry vision, cataracts, glaucoma, night blindness, and conjunctivitis. (Tilo Blechschmidt et al., 2017)

Zanzhu

  • The Zanzhu point – UB-2 is in the crease at the inner end of the eyebrow.
  • This acupoint is used when individuals complain of headaches, blurred vision, pain, tearing, redness, twitching, and glaucoma. (Gerhard Litscher 2012)

Yuyao

  • Yuyao is in the middle of the eyebrow, above the pupil.
  • This point is used for treating eye strain, eyelid twitching, ptosis, or when the upper eyelid droops over, cloudiness of the cornea, redness, and swelling. (Xiao-yan Tao et al., 2008)

Sizhukong

  • The Sizhukog – SJ 23 area is in the hollow area outside the eyebrow.
  • It is thought to be a point where acupuncture can help with eye and facial pain, including headaches, redness, pain, blurred vision, toothache, and facial paralysis. (Hongjie Ma et al., 2018)

Tongzilia

  • The Tongzilia – GB 1 is located on the outside corner of the eye.
  • The point helps brighten the eyes.
  • Acupuncture also helps treat headaches, redness, eye pain, light sensitivity, dry eyes, cataracts, and conjunctivitis. (GladGirl 2013)

Early studies with acupuncture have shown promise for improving eye health. Individuals considering acupuncture are recommended to consult their primary healthcare provider to see if it can be an option for those who have not found a resolution by traditional means.

Neck Injuries

References

Zhu H. (2014). Acupoints Initiate the Healing Process. Medical acupuncture, 26(5), 264–270. doi.org/10.1089/acu.2014.1057

Lu, W., & Rosenthal, D. S. (2013). Acupuncture for cancer pain and related symptoms. Current pain and headache reports, 17(3), 321. doi.org/10.1007/s11916-013-0321-3

Kim, T. H., Kang, J. W., Kim, K. H., Kang, K. W., Shin, M. S., Jung, S. Y., Kim, A. R., Jung, H. J., Choi, J. B., Hong, K. E., Lee, S. D., & Choi, S. M. (2012). Acupuncture for the treatment of dry eye: a multicenter randomised controlled trial with active comparison intervention (artificial teardrops). PloS one, 7(5), e36638. doi.org/10.1371/journal.pone.0036638

Law, S. K., & Li, T. (2013). Acupuncture for glaucoma. The Cochrane database of systematic reviews, 5(5), CD006030. doi.org/10.1002/14651858.CD006030.pub3

Smith, J. R., Spurrier, N. J., Martin, J. T., & Rosenbaum, J. T. (2004). Prevalent use of complementary and alternative medicine by patients with inflammatory eye disease. Ocular immunology and inflammation, 12(3), 203–214. doi.org/10.1080/092739490500200

Blechschmidt, T., Krumsiek, M., & Todorova, M. G. (2017). The Effect of Acupuncture on Visual Function in Patients with Congenital and Acquired Nystagmus. Medicines (Basel, Switzerland), 4(2), 33. doi.org/10.3390/medicines4020033

Litscher G. (2012). Integrative laser medicine and high-tech acupuncture at the medical university of graz, austria, europe. Evidence-based complementary and alternative medicine : eCAM, 2012, 103109. doi.org/10.1155/2012/103109

Tao, X. Y., Sun, C. X., Yang, J. L., Mao, M., Liao, C. C., Meng, J. G., Fan, W. B., Zhang, Y. F., Ren, X. R., & Yu, H. F. (2008). Zhongguo zhen jiu = Chinese acupuncture & moxibustion, 28(3), 191–193.

Ma, H., Feng, L., Wang, J., & Yang, Z. (2018). Zhongguo zhen jiu = Chinese acupuncture & moxibustion, 38(3), 273–276. doi.org/10.13703/j.0255-2930.2018.03.011

GladGirl The Lash & Brow Expert Blog. Acupuncture for Eye Health. (2013). www.gladgirl.com/blogs/lash-brow-expert/acupuncture-for-eye-health

Managing Deep Buttock Pain: Insights into Piriformis Syndrome

By
Dr. Alex Jimenez
-
Female physiotherapist giving curative osteopathic treatment to woman lying on couch during rehabilitation process in light hospital room

“Can physical therapy treatment protocols aimed at improving range of motion and flexibility around the hip and relieving inflammation around the sciatic nerve help individuals experiencing deep buttock pain or piriformis syndrome?”

Managing Deep Buttock Pain: Insights into Piriformis Syndrome

Deep Buttock Pain

  • Piriformis syndrome, a.k .a. deep buttock pain, is described as sciatic nerve irritation from the piriformis muscle.
  • The piriformis is a small muscle behind the hip joint in the buttocks.
  • It is about one centimeter in diameter and functions in the hip joint’s external rotation or turning outward.
  • The piriformis muscle and tendon are close to the sciatic nerve, which supplies the lower extremities with motor and sensory functions.
  • Depending on an individual’s anatomic variation of the muscle and tendon:
  • The two cross over, under, or through each other behind the hip joint in the deep buttock.
  • This relationship is thought to irritate the nerve, leading to sciatica symptoms.

Piriformis Syndrome

  • When diagnosed with piriformis syndrome, it is thought that the muscle and tendon bind to and/or spasm around the nerve, causing irritation and pain symptoms.
  • The theory supported is that when the piriformis muscle and its tendon tighten, the sciatic nerve becomes compressed or pinched. This decreases blood circulation and irritates the nerve from the pressure. (Shane P. Cass 2015)

Symptoms

Common signs and symptoms include: (Shane P. Cass 2015)

  • Tenderness with pressure on the piriformis muscle.
  • Discomfort in the back of the thigh.
  • Deep buttock pain behind the hip.
  • Electric sensations, shocks, and pains travel down the back of the lower extremity.
  • Numbness in the lower extremity.
  • Some individuals develop symptoms abruptly, while others go through a gradual increase.

Diagnosis

  • Doctors will order X-rays, MRIs, and nerve conduction studies, which is normal.
  • Because piriformis syndrome can be challenging to diagnose, some individuals with minor hip pain may receive a piriformis syndrome diagnosis even if they don’t have the condition. (Shane P. Cass 2015)
  • It is sometimes referred to as deep buttock pain. Other causes of this type of pain include back and spinal problems like:
  1. Herniated discs
  2. Spinal stenosis
  3. Radiculopathy – sciatica
  4. Hip bursitis
  5. A piriformis syndrome diagnosis is usually given when these other causes are eliminated.
  • When the diagnosis is uncertain, an injection is administered in the area of the piriformis muscle. (Danilo Jankovic et al., 2013)
  • Different medications can be used, but the injection itself is used to help determine the specific location of the discomfort.
  • When an injection is given into the piriformis muscle or tendon, it is often administered by ultrasound guidance to ensure the needle delivers the medication to the correct location. (Elizabeth A. Bardowski, J. W. Thomas Byrd 2019)

Treatment

Common treatments include the following. (Danilo Jankovic et al., 2013)

Rest

  • Avoiding activities that cause symptoms for at least a few weeks.

Physical Therapy

  • Emphasize stretching and strengthening the hip rotator muscles.

Non-Surgical Decompression

  • Gently pulls the spine to release any compression, allowing optimal rehydration and circulation and taking the pressure off the sciatic nerve.

Therapeutic Massage Techniques

  • To relax and release muscle tension and increase circulation.

Acupuncture

  • To help relax the piriformis muscle, sciatic nerve, and surrounding area.
  • Relieve pain.

Chiropractic Adjustments

  • Realignment rebalances the spine and musculoskeletal system to alleviate pain.

Anti-Inflammatory Medication

  • To decrease inflammation around the tendon.

Cortisone Injections

  • Injections are used to decrease inflammation and swelling.

Botulinum Toxin Injection

  • Injections of botulinum toxin paralyze the muscle to relieve pain.

Surgery

  • Surgery can be performed in rare cases to loosen the piriformis tendon, known as a piriformis release. (Shane P. Cass 2015)
  • Surgery is a last resort when conservative treatments have been tried for at least 6 months with little to no relief.
  • Recovery can take several months.

Sciatica Causes and Treatment

References

Cass S. P. (2015). Piriformis syndrome: a cause of nondiscogenic sciatica. Current sports medicine reports, 14(1), 41–44. doi.org/10.1249/JSR.0000000000000110

Jankovic, D., Peng, P., & van Zundert, A. (2013). Brief review: piriformis syndrome: etiology, diagnosis, and management. Canadian journal of anaesthesia = Journal canadien d’anesthesie, 60(10), 1003–1012. doi.org/10.1007/s12630-013-0009-5

Bardowski, E. A., & Byrd, J. W. T. (2019). Piriformis Injection: An Ultrasound-Guided Technique. Arthroscopy techniques, 8(12), e1457–e1461. doi.org/10.1016/j.eats.2019.07.033

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