Facebook Instagram Linkedin Pinterest Twitter Youtube
Home Blog Page 34

Q/Quadriceps Angle Knee Injuries In Women Athletes

By
Dr. Alex Jimenez
-
Electromagnetic therapy of the knee joints, physiotherapist doctor uses medical equipment for highly effective pain treatment and inflammation, the magnetic field, rehabilitation.

The Q or quadriceps angle is a measurement of pelvic width that is believed to contribute to the risk of sports injuries in women athletes. Can non-surgical therapies and exercises help rehabilitate injuries?

Q/Quadriceps Angle Knee Injuries In Women Athletes

Quadriceps Q – Angle Injuries

The Q angle is the angle where the femur/upper leg bone meets the tibia/lower leg bone. It is measured by two intersecting lines:

  • One from the center of the patella/kneecap to the anterior superior iliac spine of the pelvis.
  • The other is from the patella to the tibial tubercle.
  • On average the angle is three degrees higher in women than men.
  • Average 17 degrees for women and 14 degrees for men. (Ramada R Khasawneh, et al., 2019)
  • Sports medicine experts have linked a wider pelvis to a larger Q-angle. (Ramada R Khasawneh, et al., 2019)

Women have biomechanical differences that include a wider pelvis, making it easier to give birth. However, this difference can contribute to knee injuries when playing sports, as an increased Q angle generates more stress on the knee joint, as well as leading to increased foot pronation.

Injuries

Various factors can increase the risk of injury, but a wider Q angle has been linked to the following conditions.

Patellofemoral Pain Syndrome

  • An increased Q angle can cause the quadriceps to pull on the kneecap, shifting it out of place and causing dysfunctional patellar tracking.
  • With time, this can cause knee pain (under and around the kneecap), and muscle imbalance.
  • Foot orthotics and arch supports could be recommended.
  • Some researchers have found a link, while others have not found the same association. (Wolf Petersen, et al., 2014)

Chondromalacia of the Knee

  • This is the wearing down of the cartilage on the underside of the kneecap.
  • This leads to degeneration of the articular surfaces of the knee. (Enrico Vaienti, et al., 2017)
  • The common symptom is pain under and around the kneecap.

ACL Injuries

  • Women have higher rates of ACL injuries than men. (Yasuhiro Mitani. 2017)
  • An increased Q angle can be a factor that increases stress and causes the knee to lose its stability.
  • However, this remains controversial, as some studies have found no association between the Q angle and knee injuries.

Chiropractic Treatment

Strengthening Exercises

  • ACL injury prevention programs designed for women have resulted in reduced injuries. (Trent Nessler, et al., 2017)
  • The vastus medialis obliquus or VMO is a teardrop-shaped muscle that helps move the knee joint and stabilize the kneecap.
  • Strengthening the muscle can increase the stability of the knee joint.
  • Strengthening may require a specific focus on muscle contraction timing.
  • Closed-chain exercises like wall squats are recommended.
  • Glute strengthening will improve stability.

Stretching Exercises

  • Stretching tight muscles will help relax the injured area, increase circulation, and restore range of motion and function.
  • Muscles commonly found to be tight include the quadriceps, hamstrings, iliotibial band, and gastrocnemius.

Foot Orthotics

  • Custom-made, flexible orthotics decrease the Q angle and reduce pronation, relieving the added stress on the knee.
  • A custom orthotic ensures that the foot and leg dynamics are accounted for and corrected.
  • Motion-control shoes can also help correct overpronation.

Knee Rehabilitation

References

Khasawneh, R. R., Allouh, M. Z., & Abu-El-Rub, E. (2019). Measurement of the quadriceps (Q) angle with respect to various body parameters in young Arab population. PloS one, 14(6), e0218387. doi.org/10.1371/journal.pone.0218387

Petersen, W., Ellermann, A., Gösele-Koppenburg, A., Best, R., Rembitzki, I. V., Brüggemann, G. P., & Liebau, C. (2014). Patellofemoral pain syndrome. Knee surgery, sports traumatology, arthroscopy: Official journal of the ESSKA, 22(10), 2264–2274. doi.org/10.1007/s00167-013-2759-6

Vaienti, E., Scita, G., Ceccarelli, F., & Pogliacomi, F. (2017). Understanding the human knee and its relationship to total knee replacement. Acta bio-medica : Atenei Parmensis, 88(2S), 6–16. doi.org/10.23750/abm.v88i2-S.6507

Mitani Y. (2017). Gender-related differences in lower limb alignment, range of joint motion, and the incidence of sports injuries in Japanese university athletes. Journal of Physical Therapy Science, 29(1), 12–15. doi.org/10.1589/jpts.29.12

Nessler, T., Denney, L., & Sampley, J. (2017). ACL Injury Prevention: What Does Research Tell Us? Current reviews in musculoskeletal medicine, 10(3), 281–288. doi.org/10.1007/s12178-017-9416-5

What Not To Do With Temporomandibular Joint Disorder

By
Dr. Alex Jimenez
-
Sensitive Teeth. Young arab woman drinking water with ice and touching her cheek, sick middle eastern female frowning and rubbing inflamed area, suffering dental pain, emotionally reacting to cold

Temporomandibular joint disorder causes pain and jaw locking that can be worsened with certain activities. How individuals can manage and prevent flare-ups by learning what not to do to worsen the condition?

What Not To Do With Temporomandibular Joint Disorder

What Not To Do Temporomandibular Joint Disorder

Tenderness, aching, pain, and jaw locking are symptoms of temporomandibular joint disorder or TMJ. The temporomandibular joint connects the jaw to the skull. It is used daily for eating, drinking, and talking. It is a small disc in the joint that allows the jaw bones to slip and slide correctly. With TMJ, the disc shifts out of place, leading to clicking, snapping, and limited jaw movement. It can also cause pain in the jaw and face, neck pain, and headaches, and the muscles around the jaw and neck can become sore and/or go into spasm. Any type of activity that stresses or overworks the joint can trigger a flare-up and worsen TMJ symptoms. (Schiffman E, et al. 2014) This article looks at avoiding activities that make TMJ worse and what not to do to help keep TMJ symptoms in check.

Chewing Gum

  • Gum chewing is not recommended for individuals with TMJ.
  • The jaw is one of the most used joints in the body.
  • Limiting excessive use alleviates pressure allowing the joints and muscles to rest.
  • Resting sore muscles and joints is the first step in injury recovery.

Eating Chewy and Hard Foods

  • Chewy and hard foods make the jaw have to work overtime.
  • Avoid eating hard foods like chewy candies, hard and chewy breads, and vegetables like corn on the cob, and fruits like apples.
  • These foods can place excessive stress on the jaw,  and prevent the joint from properly resting and healing.

Chewing Only On One Side

  • Many individuals chew their food on only one side of the mouth.
  • This can stress out one side of the temporomandibular joint and surrounding muscles, leading to pain and dysfunction. (Urbano Santana-Mora, et al., 2013)
  • Stay aware of chewing habits and make sure to utilize both sides of the mouth.
  • Individuals with dental issues or tooth pain are recommended to see a dentist.

Non-Functional Jaw Activities

  • Going through each day, individuals tend to do things unconsciously or out of habit.
  • For example, individuals:
  • Reading or writing might chew on a pen or pencil.
  • Bite their nails or chew on the inside of their mouth while watching TV or internet browsing.
  • These activities can place stress on the joint, worsen the condition, and extend the healing process.

Resting on The Chin

  • Individuals will rest their jaw in their hands while studying, on social media, or watching TV.
  • This position can be comfortable, but it can affect the jaw.
  • This position can build pressure against the side of the jaw and push against the joint, causing the disc to shift out of place affecting how the jaw opens and closes.
  • Breaking the chin resting habit can allow the joint to relax and heal correctly.

Teeth Clenching

  • Bruxism is the medical term for clenching the teeth.
  • This can occur during the day or during sleep.
  • Teeth clenching is often brought on by stress and can place incredible pressure on the jaw’s muscles and worsen TMJ.
  • A dentist can prescribe a mouth guard to be worn while sleeping to protect the teeth from excessive clenching. (Miriam Garrigós-Pedrón, et al., 2019)

Slouching

  • The function of the jaw is closely related to body posture.
  • The jaw operates optimally when the head is above the cervical spine and the posture is upright.
  • Slouching can change how the jaw muscles work and the way the jaw opens and closes.
  • Part of physical therapy for TMJ is working on posture adjustments and training.
  • This can involve strengthening the back and shoulder muscles and setting up posture reminders.
  • Sitting and standing correctly can keep the jaw operating properly.

Postponing Treatment

  • Many with musculoskeletal issues and symptoms wait for the pain to go away.
  • Individuals having problems with their jaw should not wait to get treatment.
  • TMJ has a positive rate of recovery with conservative treatment, which is all the more reason to seek treatment. (G Dimitroulis. 2018)
  • A dentist or healthcare provider can provide an accurate diagnosis if TMJ is suspected.
  • Individuals can benefit from visiting a physical therapist to learn exercises and strategies to self-treat the condition. (Yasser Khaled, et al., 2017)

Treatment

Treatment can involve:

  • Initial treatment focuses on pain relief and jaw function opens and closes improvement.
  • Exercises to get the jaw moving normally.
  • Joint mobilizations.
  • Treatments to maintain proper muscle function. (Amira Mokhtar Abouelhuda, et al., 2018)
  • A guard can help with night teeth grinding/bruxism.
  • Anti-inflammatory treatments.
  • In severe cases, surgery may be recommended to correct the problem, as a last resort. (Meghan K Murphy, et al., 2013)
  • Follow recommendations on what not to do and avoid certain activities.

Quick Patient Initiation

References

Schiffman, E., Ohrbach, R., Truelove, E., Look, J., Anderson, G., Goulet, J. P., List, T., Svensson, P., Gonzalez, Y., Lobbezoo, F., Michelotti, A., Brooks, S. L., Ceusters, W., Drangsholt, M., Ettlin, D., Gaul, C., Goldberg, L. J., Haythornthwaite, J. A., Hollender, L., Jensen, R., … Orofacial Pain Special Interest Group, International Association for the Study of Pain (2014). Diagnostic Criteria for Temporomandibular Disorders (DC/TMD) for Clinical and Research Applications: recommendations of the International RDC/TMD Consortium Network* and Orofacial Pain Special Interest Group†. Journal of oral & facial pain and headache, 28(1), 6–27. doi.org/10.11607/jop.1151

Santana-Mora, U., López-Cedrún, J., Mora, M. J., Otero, X. L., & Santana-Penín, U. (2013). Temporomandibular disorders: the habitual chewing side syndrome. PloS one, 8(4), e59980. doi.org/10.1371/journal.pone.0059980

Garrigós-Pedrón, M., Elizagaray-García, I., Domínguez-Gordillo, A. A., Del-Castillo-Pardo-de-Vera, J. L., & Gil-Martínez, A. (2019). Temporomandibular disorders: improving outcomes using a multidisciplinary approach. Journal of multidisciplinary healthcare, 12, 733–747. doi.org/10.2147/JMDH.S178507

Dimitroulis G. (2018). Management of temporomandibular joint disorders: A surgeon’s perspective. Australian Dental Journal, 63 Suppl 1, S79–S90. doi.org/10.1111/adj.12593

Khaled Y, Quach JK, Brennan MT, NapeÑas JJ. Outcomes after physical therapy for the treatment of temporomandibular disorders. Oral Surg Oral Med Oral Pathol Oral Radiol, 2017;124(3: e190. doi:10.1016/j.oooo.2017.05.477

Abouelhuda, A. M., Khalifa, A. K., Kim, Y. K., & Hegazy, S. A. (2018). Non-invasive different modalities of treatment for temporomandibular disorders: a review of the literature. Journal of the Korean Association of Oral and Maxillofacial Surgeons, 44(2), 43–51. doi.org/10.5125/jkaoms.2018.44.2.43

Murphy, M. K., MacBarb, R. F., Wong, M. E., & Athanasiou, K. A. (2013). Temporomandibular disorders: a review of etiology, clinical management, and tissue engineering strategies. The International journal of oral & maxillofacial implants, 28(6), e393–e414. doi.org/10.11607/jomi.te20

Non-Surgical Mechanical Reduction & Repair For Herniated Discs

By
Dr. Alex Jimenez
-

In individuals with herniated discs, how does non-surgical decompression compare to traditional surgery repair the spine?

Introduction

When many individuals begin to add unnecessary pressure on their backs, it can lead to damaging results to their spine. The spine is the backbone of the body, allowing the upper and lower sections to be mobile and stabilizing the axial weight overload without the person feeling pain or discomfort. The spinal structure is surrounded by muscles, soft tissues, ligaments, nerve roots, and joints that support the spine. In between the spinal facet joints and structure are flat discs that absorb the shock and pressure from the axial overload. However, when unwanted stress starts to compress the disc, it can lead to the development of herniation. Depending on the location, it can cause pain-like symptoms like lower back and neck pain or sciatica. Other times, herniated discs can be due to natural degeneration, where the spinal disc height decreases, and it can crack under pressure, leading to disc dehydration, which, to this point, causes spinal issues to many individuals, thinking they are experiencing referred pain in different body locations. Coincidentally, many people can find the relief they seek through non-surgical treatments to restore the disc height and repair herniated discs. Today’s article focuses on the casing effects of herniated discs and how spinal decompression, a form of non-surgical treatment, can help reduce pain-like symptoms associated with herniated discs. Additionally, we communicate with certified medical providers who incorporate our patients’ information to reduce herniated disc pain, causing many musculoskeletal issues. We also inform them that non-surgical treatments can help mitigate the referred pain-like symptoms related to herniated discs and restore disc height in their spines. We encourage our patients to ask amazing educational questions for our associated medical providers about their referred pain correlating with herniated discs. Dr. Jimenez, D.C., incorporates this information as an educational service. Disclaimer

 

The Changing Effects Of Herniated Discs

Have you experienced unwanted pain in your upper and lower extremities after a long work day? What about experiencing pain within your spines that are causing symptoms of numbness or tingling sensations in your hands, feet, or legs? Or are you dealing with excruciating lower back pain that is affecting your ability to work? Many individuals don’t realize that the pain-like symptoms they are experiencing are not low back, neck, or shoulder pain, but they correlate to herniated discs in their spines. Herniated discs are when the nucleus pulposus (inner disc portion) starts to protrude out of its original position from the intervertebral space. (Dydyk, Ngnitewe Massa, & Mesfin, 2023) Herniated discs are one of the common causes of lower back pain, and often, many individuals will remember what caused the herniation in their spine.

 

 

Some of the effects that lead to disc herniation are that many people will carry heavy objects constantly from one location to another, and the shifting weight can cause the disc to be continuously compressed and thus lead to herniation. Additionally, when the intervertebral disc starts showing signs of stiffness, it can result in abnormal spinal motion. (Haughton, Lim, & An, 1999) This causes morphologic changes within the intervertebral disc and causes it to be dehydrated. The chondroitin sulfation of the proteoglycan in the disc goes through changes in the disc itself, and when degeneration is associated with herniated discs, it can lead to musculoskeletal disorders. (Hutton et al., 1997)

 

The Root Cause Of Pain- Video

The Root Causes of Pain | El Paso, Tx (2023)

When degenerative changes start to affect the intervertebral discs, it can lead to intervertebral height loss, abnormal pain signaling, and nerve root entrapment associated with disc disruption. (Milette et al., 1999) This causes a cascading effect as the outer annulus of the spinal disc is cracked or ruptured, causing pain to the spine. When the outer annulus of the spinal disc starts to have nerve ingrowth in the affected discs, which then leads to individuals dealing with musculoskeletal disorders associated with pain. (Freemont et al., 1997) Many people will seek non-surgical therapies when finding treatment to alleviate the pain caused by herniated discs due to their cost-effectiveness and how it’s safe for their spine. Chiropractic care, massage therapy, spinal decompression, and traction therapy are available treatments that can be used in a personalized, inclusive treatment care plan to mitigate any pain the person is dealing with. The video explains how these treatments can use functional wellness principles to identify where the pain is located and treat any health issues with any potential underlying causes.

Spinal Decompression Reducing Herniated Disc

Regarding non-surgical treatments reducing herniated discs, spinal decompression can help mitigate the pain affecting the spine’s mobility. Spinal decompression utilizes mechanical traction to gently stretch the spine and allow the herniated disc to return to its original position. Spinal decompression incorporates negative pressure, which helps the nutrients increase the disc’s regenerative factors. (Choi et al., 2022) This allows the facet joints and aggravated nerves to have reduced pressure and increased disc space height. At the same time, spinal decompression can be combined with physical therapy to reduce the pain-like symptoms associated with herniated discs and provide beneficial results. (Amjad et al., 2022) Some of the beneficial factors related to spinal decompression include:

  • Pain improvement in the upper and lower extremities
  • Spinal range of motion
  • Muscle endurance restored
  • Joint ROM restored

When many individuals become more mindful of how different factors are causing spinal issues, they can make small routine changes in their daily lives, and that can reduce the chances of pain from returning. This allows them to enjoy life fully and continue their health and wellness journey.

References

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

 

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

 

Dydyk, A. M., Ngnitewe Massa, R., & Mesfin, F. B. (2023). Disc Herniation. In StatPearls. www.ncbi.nlm.nih.gov/pubmed/28722852

 

Freemont, A. J., Peacock, T. E., Goupille, P., Hoyland, J. A., O’Brien, J., & Jayson, M. I. (1997). Nerve ingrowth into diseased intervertebral disc in chronic back pain. Lancet, 350(9072), 178-181. doi.org/10.1016/s0140-6736(97)02135-1

 

Haughton, V. M., Lim, T. H., & An, H. (1999). Intervertebral disk appearance correlated with stiffness of lumbar spinal motion segments. AJNR Am J Neuroradiol, 20(6), 1161-1165. www.ncbi.nlm.nih.gov/pubmed/10445464

www.ajnr.org/content/ajnr/20/6/1161.full.pdf

 

Hutton, W. C., Elmer, W. A., Boden, S. D., Horton, W. C., & Carr, K. (1997). Analysis of chondroitin sulfate in lumbar intervertebral discs at two different stages of degeneration as assessed by discogram. Journal of Spinal Disorders, 10(1), 47-54. www.ncbi.nlm.nih.gov/pubmed/9041496

 

Milette, P. C., Fontaine, S., Lepanto, L., Cardinal, E., & Breton, G. (1999). Differentiating lumbar disc protrusions, disc bulges, and discs with normal contour but abnormal signal intensity. Magnetic resonance imaging with discographic correlations. Spine (Phila Pa 1976), 24(1), 44-53. doi.org/10.1097/00007632-199901010-00011

Disclaimer

MET Treatment Strategies To Reduce Pelvic Pain

By
Dr. Alex Jimenez
-

For individuals with pelvic pain, how does MET treatment strategies reduce muscle weakness in the hips region?

Introduction

The pelvis’s main job is to ensure that the person’s body weight is distributed evenly for everyday movement within the upper and lower body. At the same time, the core muscles, ligaments, and joints surround the skeletal structure of the pelvis, which provides normal function while protecting the vital organ systems within the pelvic region. When normal or traumatic factors start to affect the body’s pelvic area, many individuals will often mistake the pain for low back pain, and the core muscles surrounding the pelvic bone can become weak and lead to pelvic pain. At the same time, normal factors like improper posture can cause anterior pelvic tilt and develop into other musculoskeletal disorders with overlapping risk profiles. When pelvic pain affects the lower extremities, it can also lead to reproductive issues that can cause even more stress to the individual. Luckily, many people opt for non-surgical treatments to reduce pelvic pain and its associated musculoskeletal condition by strengthening the weakened core muscles and reducing muscle weakness. Today’s article examines how referred pain symptoms affect the pelvis and how non-surgical treatments like MET therapy can reduce muscle weakness correlating with pelvic pain. Additionally, we communicate with certified medical providers who incorporate our patient’s information to reduce muscle weakness associated with pelvic pain. We also inform them that MET therapy can help mitigate the referred pain-like symptoms related to pelvic pain. We encourage our patients to ask amazing educational questions for our associated medical providers about their pelvic pain. Dr. Jimenez, D.C., incorporates this information as an educational service. Disclaimer

 

Referred Pain Symptoms Affecting The Pelvis

Have you noticed that you are taking more frequent trips to the bathroom and that your bladder still feels full? Do you experience muscle stiffness within your lower back or pelvic region from excessive sitting at your desk during work? Or do you notice that you are experiencing weak core muscles affecting your workout routine? These scenarios are associated with pelvic pain and can cause issues within the lower body extremities, affecting the person’s performance when doing normal activities. Pelvic pain is a multifactorial musculoskeletal disorder that can affect the corresponding body systems to induce referred pain. (Grinberg, Sela, & Nissanholtz-Gannot, 2020) Pelvic pain can cause referred pain to the gastrointestinal, pelvic musculoskeletal, and nervous systems, which then causes anatomic malfunction to the pelvic floor muscles. Pelvic pain can easily be mistaken for low back pain since the lumbar spine creates stressors for the muscles surrounding the pelvis.

 

 

When the pelvis is affected by mechanical stressors associated with the lumbar spine, it can cause pelvic dysfunction and causes the individual to be unbalanced when in motion. At the same time, the pelvic muscle structures will be overworked, leading to hip and joint destabilization, causing them to be weak. (Lee et al., 2016) When the pelvic muscle structures begin to destabilize, it can lead to sciatic nerve entrapment to the lower extremities, which leads to overlapping risk profiles for musculoskeletal disorders. When the surrounding pelvic muscles begin to entrap the pelvic nerve roots causing radiating pain down the legs. (Kale et al., 2021) However, there are ways to reduce referred pain affecting the pelvic region and restore muscle strength.

 

Sciatica, Causes, Symptoms, & Tips- Video

Sciatica, Causes, Symptoms and tips| El Paso, Tx (2023)

Since pelvic pain is a multifactorial musculoskeletal disorder that can lead to the development of referred pain to the lower body extremities, many individuals often think it is low back pain or sciatica. Referred pain is when pain affects a body location instead of where the source originated. Not treated immediately causes nerve entrapment, muscle weakness, and chronic pain within the reproductive and urinary organs. Many individuals seek non-surgical treatments to alleviate the pain and restore muscle strength to the body’s pelvic region. Non-surgical treatments like MET(muscle energy techniques) can help restore muscle strength to the pelvis through soft tissue stretching. Pain specialists specializing in MET therapy, like chiropractors and massage therapists, use hands-on maneuvers to relax, elongate, stretch, and massage the affected tight muscles and reduce any tender points that may have developed over time. (Grinberg et al., 2019) MET therapy can help stretch the pelvic stabilizing muscles. It can be combined with physical therapy and chiropractic care to realign the body and reduce nerve entrapment caused by pelvic pain. Check out the video above to learn more about the causes of sciatica and how non-surgical treatments may be the answer to alleviate pain.

MET Treatment Strategies For Pelvic Pain

MET therapy can reduce the effects of pelvic pain by including soft tissue manipulation methods to use controlled isometric and isotonic contraction to improve the normal physiologic function of the surrounding pelvic muscles and decrease pain and help stabilize the alternating structures within the pelvic region. (Sarkar, Goyal, & Samuel, 2021) MET therapy can also encourage self-regulating influences to reduce pain within the pelvic area, resulting in a greater range of motion. (Chaitow, 2009)

 

MET Treatment Reducing Muscle Weakness

MET therapy can also be part of a personalized health plan that can help restore muscle strength in the core and stabilize muscle within the pelvis. The positive effects of the combination of MET therapy and exercise, it can be more effective in reducing pain while improving physical function. (Hu et al., 2020) This allows the pelvis to realign itself and help stretch the shortened muscles. MET therapy can help restore low extremity function and improve a person’s quality of life. (Danazumi et al., 2021) MET therapy is an excellent way to stretch out tired muscles and restore pelvic function, as it can make individuals more mindful of their bodies while reducing the chances of pelvic pain associated with musculoskeletal disorders reoccurring again in the lower extremities.

 

References

Chaitow, L. (2009). Ligaments and positional release techniques? J Bodyw Mov Ther, 13(2), 115-116. doi.org/10.1016/j.jbmt.2009.01.001

 

Danazumi, M. S., Yakasai, A. M., Ibrahim, A. A., Shehu, U. T., & Ibrahim, S. U. (2021). Effect of integrated neuromuscular inhibition technique compared with positional release technique in the management of piriformis syndrome. J Osteopath Med, 121(8), 693-703. doi.org/10.1515/jom-2020-0327

 

Grinberg, K., Sela, Y., & Nissanholtz-Gannot, R. (2020). New Insights about Chronic Pelvic Pain Syndrome (CPPS). Int J Environ Res Public Health, 17(9). doi.org/10.3390/ijerph17093005

 

Grinberg, K., Weissman-Fogel, I., Lowenstein, L., Abramov, L., & Granot, M. (2019). How Does Myofascial Physical Therapy Attenuate Pain in Chronic Pelvic Pain Syndrome? Pain Res Manag, 2019, 6091257. doi.org/10.1155/2019/6091257

 

Hu, X., Ma, M., Zhao, X., Sun, W., Liu, Y., Zheng, Z., & Xu, L. (2020). Effects of exercise therapy for pregnancy-related low back pain and pelvic pain: A protocol for systematic review and meta-analysis. Medicine (Baltimore), 99(3), e17318. doi.org/10.1097/MD.0000000000017318

 

Kale, A., Basol, G., Topcu, A. C., Gundogdu, E. C., Usta, T., & Demirhan, R. (2021). Intrapelvic Nerve Entrapment Syndrome Caused by a Variation of the Intrapelvic Piriformis Muscle and Abnormal Varicose Vessels: A Case Report. Int Neurourol J, 25(2), 177-180. doi.org/10.5213/inj.2040232.116

 

Lee, D. W., Lim, C. H., Han, J. Y., & Kim, W. M. (2016). Chronic pelvic pain arising from dysfunctional stabilizing muscles of the hip joint and pelvis. The Korean Journal of Pain, 29(4), 274-276. doi.org/10.3344/kjp.2016.29.4.274

 

Sarkar, M., Goyal, M., & Samuel, A. J. (2021). Comparing the Effectiveness of the Muscle Energy Technique and Kinesiotaping in Mechanical Sacroiliac Joint Dysfunction: A Non-blinded, Two-Group, Pretest-Posttest Randomized Clinical Trial Protocol. Asian Spine Journal, 15(1), 54-63. doi.org/10.31616/asj.2019.0300

Disclaimer

Bananas and Stomach Pain

By
Dr. Alex Jimenez
-
People eating bananas

Should individuals with existing gastrointestinal problems eat bananas?

Bananas and Stomach Pain

Bananas

  • Bananas can be easy to digest and are often recommended for nausea and diarrhea, however, not everyone can tolerate them. (MedlinePlus. 2021)
  • Bananas are high in fructose, sorbitol, and soluble fiber, which makes them a common trigger for gastrointestinal problems.
  • Additionally, individuals not used to eating a high-fiber diet may find it helpful to gradually increase fiber and drink more water to alleviate unpleasant symptoms.
  • If there is a suspicion of intolerance, IBS, or malabsorption, it is recommended to speak with a healthcare provider for an evaluation.
  • Bananas can make the stomach hurt due to:
  • Irritable bowel syndrome (IBS)
  • Cramping
  • Gas
  • Bloating
  • Other gastrointestinal (GI) problems.
  • Individuals can experience stomach discomfort if there is a fructose intolerance or a rare banana allergy.

Stomach Pain

  • Bananas are used to replenish potassium and other essential nutrients lost from vomiting or diarrhea.
  • Some individuals can experience bloating and gas after eating them.
  • One reason is because of their soluble fiber content.
  • Soluble fiber dissolves in water and is more readily fermented in the colon than insoluble fiber.
  • This can lead to gas and bloating. (Jackson Siegelbaum Gastroenterology. 2018)
  • Bananas also contain sorbitol – a naturally occurring sugar that acts as a laxative and can cause gas, bloating, and diarrhea when consumed in large amounts. (U.S. Food and Drug Administration. 2023)

Irritable Bowel Syndrome – IBS

  • Bananas can be a common trigger food for individuals with IBS.
  • This is because as bananas break down in the stomach, they can generate excess gas. (Bernadette Capili, et al., 2016)
  • Bananas are also high in fructose/simple sugar especially when they have overripened.
  • Individuals who have IBS are advised to avoid bananas because they can trigger many of the same side effects as undigested lactose/sugar in milk. (Johns Hopkins Medicine. 2023)
  • Ripe bananas are considered to be high in FODMAPS – fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
  • Individuals following a low FODMAP diet to manage IBS may want to avoid or limit consumption.
  • Unripe bananas are considered to be low-FODMAP food. (Monash University. 2019)

Allergy

  • Banana allergies are rare and affect less than 1.2% of the global population.
  • Many individuals with a banana allergy are also allergic to pollen or latex because of similar protein structures. (Dayıoğlu A, et al., 2020)
  • An individual with a banana allergy may experience wheezing, narrowing of the throat, or hives within minutes of eating.
  • They can also experience nausea, abdominal pain, vomiting, and diarrhea. (Family Medicine Austin. 2021)

Fructose Intolerance

  • An individual with fructose intolerance has difficulty digesting fructose.
  • Individuals with this intolerance should restrict or limit fructose. (UW School of Medicine and Public Health. 2019)
  • Fructose malabsorption is when the body cannot digest or absorb fructose correctly. This causes bloating gas and abdominal discomfort.
  • Hereditary fructose intolerance is very rare. It happens when the liver cannot assist in the breakdown of fructose.
  • This condition often causes more severe symptoms and requires additional treatment besides removing fructose from an individual’s diet. (UW School of Medicine and Public Health. 2019)
  • Most can tolerate small amounts of fructose found in fruits like bananas.
  • There is often more difficulty tolerating large fructose amounts found in honey and high fructose corn syrup. (UW School of Medicine and Public Health. 2019)

Prevent GI Symptoms

  • If experiencing gas, bloating, or abdominal discomfort after eating bananas, consider limiting the portion size.
  • For example, instead of eating one or more bananas a day, try eating half of a banana to see if symptoms resolve.
  • Alternatively, if there is a belief that there is fructose malabsorption, try temporarily removing all high-fructose foods.
  • If the body begins to feel better, slowly add foods that contain fructose.
  • This can help you pinpoint the foods that are causing the problem. (UW School of Medicine and Public Health. 2019)
  • If you’re eating bananas that are too green or unripe, you may also experience stomach discomfort.
  • Unripened bananas contain high amounts of resistant starch. In large quantities, this can cause mild symptoms like gas and bloating. (Jennifer M Erickson, et al., 2018)
  • Resistant starch ferments slowly, so it usually does not cause as much gas as other fiber types. (The Johns Hopkins Guide to Diabetes. 2020)
  • Ripe or cooked bananas have less starch and more simple sugars, making them easier to digest. (University of Hawaii. 2006)
  • Drinking more water and gradually increasing fiber intake can also reduce GI side effects. (The Johns Hopkins Guide to Diabetes. 2020)

Gut Dysfunction

References

MedlinePlus. Bananas and nausea.

Jackson Siegelbaum Gastroenterology. Colon gas and flatus prevention.

U.S. Food and Drug Administration. Sorbitol.

Capili, B., Anastasi, J. K., & Chang, M. (2016). Addressing the Role of Food in Irritable Bowel Syndrome Symptom Management. The journal for nurse practitioners: JNP, 12(5), 324–329. doi.org/10.1016/j.nurpra.2015.12.007

Johns Hopkins Medicine. 5 foods to avoid if you have IBS.

Monash University. Bananas re-tested.

Dayıoğlu A, Akgiray S, Nacaroğlu HT, Bahçeci Erdem S. The clinical spectrum of reactions due to banana allergy. BMB. 2020;5(2):60-63. doi: 10.4274/BMB.galenos.2020.04.013

Family Medicine Austin. Banana allergy.

UW School of Medicine and Public Health. Fructose-restricted diet.

Erickson, J. M., Carlson, J. L., Stewart, M. L., & Slavin, J. L. (2018). The Fermentability of Novel Type-4 Resistant Starches in In Vitro System. Foods (Basel, Switzerland), 7(2), 18. doi.org/10.3390/foods7020018

The Johns Hopkins Guide to Diabetes. What is resistant starch?

The University of Hawaii. Cooking banana.

Incorporating Decompression To Alleviate Discogenic Low Back Pain

By
Dr. Alex Jimenez
-

In individuals with discogenic low back pain, how does incorporating decompression reduce muscle strain in the back?

Introduction

When it comes to low back pain, many people often complain that the surrounding muscles will ache constantly, and there is no relief from their primary doctors. Muscle strain associated with low back pain is one of the pain-like symptoms that many individuals experience when normal or traumatic factors start to cause issues in the lower back region of the body. When people begin to make constant repetitive motions correlating with normal daily activities like heavy lifting objects, poor posture, or stepping wrong, it can cause micro-tears to the surrounding muscles and the spinal discs in the lumbar region. When the spinal discs degenerate over time and have been under constant pressure, it can aggravate the surrounding nerve roots causing pain-like problems to the surrounding muscles, ligaments, and tissues, leading to musculoskeletal disorders corresponding with discogenic low back pain. Pain affecting the lower back can lead to a life of disability and make a person feel miserable. To that point, many individuals will seek non-surgical treatment to reduce discogenic pain associated with the low back and can find the relief they have sought. Today’s article examines how discogenic low back pain causes low back pain and how non-surgical treatments like decompression reduce discogenic low back pain and restore muscle strength. Additionally, we communicate with certified medical providers who incorporate our patient’s information to reduce muscle strain correlating with discogenic low back pain. We also inform them that decompression can help mitigate the pain-like symptoms associated with degenerated discs affecting the lower back region. We encourage our patients to ask amazing questions while looking for education from our associated medical providers about their low back issues. Dr. Jimenez, D.C., incorporates this information as an educational service. Disclaimer

 

Discogenic Low Back Pain Causing Muscle Strain

 

 

Do you often experience a pinched nerve or muscle strain in your lower back that hurts when standing? Do you feel symptoms of muscle spasms in your lower back or behind your legs? Or do you and your loved ones feel numbness or tingling sensations in your back, legs, and feet after sitting down excessively? These pain-like issues are associated with discogenic low back pain, which can lead to the development of disability in many people. Discogenic low back pain is developed when the intervertebral (spinal) disc degenerates over time and can contribute to disability. (Mohd Isa et al., 2022) When there are structural changes to the spinal disc that causes the degeneration to progress, it can lead to dysfunction and instability in the lumbar spine. The spinal discs in the spine have the primary job of absorbing the unwanted pressure load that the body is experiencing. Over time though, the spinal disc can degenerate and crack under pressure, leading to discogenic low back pain. Discogenic low back pain can lead to increased pain in the lower back region’s paraspinal muscles and muscle atrophy, inflammation, and muscle strain in the lower back muscles and lumbar spinal discs. (Huang et al., 2022) When the spinal disc is under constant pressure, the inflammatory cytokines can induce nerve ingrowth, structural and biomechanical changes, and a release of pain factors to contribute to the effects of discogenic low back pain. (Lyu et al., 2021) When people are dealing with discogenic low back pain associated with muscle strain, it can make them miss out on their daily activities.

 

From Injury To Recovery With Chiropractic-Video

 

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

When many individuals are experiencing discogenic low back pain, it can be difficult for pain specialists and doctors to identify the underlying source of pain since it is a multifactorial musculoskeletal disorder. (Fujii et al., 2019) However, numerous ways exist to reduce the pain and allow the individual to return to their daily routines. Non-surgical treatments are an excellent way to minimize the pain-like symptoms associated with discogenic low back pain. Treatments like decompression therapy and chiropractic care can create a happy experience for many individuals dealing with discogenic low back pain as it is safe, cost-effective, and gentle on the spine. Decompression can help reduce the pain in the posterior segment of the lumbar spine while relaxing the surrounding muscles and ligaments and pulling the affected disc back to its original position. (Choi et al., 2022) This creates negative pressure on the spinal column and increases disc height on the spine, which allows the fluids and nutrients to flood back into the spine and rehydrate the disc. Decompression therapy can also be combined with chiropractic care, as the spine can be manipulated mechanically or manually to allow the body to realign itself. This, in turn, promotes the body’s natural healing properties to work its magic and provide relief. The video explains how these treatments can positively impact many suffering individuals and help them regain their health.

Decompression Reducing Discogenic Low Back Pain

Decompression therapy allows the individuals to be strapped into a traction machine in a supine position and gently pulls the spine to enable the affected disc to return to the spine and lay off the pressure on the aggravating nerve root that is causing muscle strain. This causes the intervertebral disc space to change through negative pressure, which allows the height to increase in the intervertebral height without stimulating the surrounding fibers around the disc. (Oh et al., 2019) This allows the facet joints in the spine to be realigned, allowing them to be in their moveable location back to the spine to alleviate pain, thus restoring normal posture and activating body functions. When individuals incorporate decompression therapy consecutively, it can minimize the pain caused by discogenic low back pain and allows the individual to have a personalized plan to ensure the pain doesn’t return. (Macario et al., 2008)

 

Restoring Muscle Strength In The Low Back

Decompression therapy allows the affected muscle to be stretched gently, which can be strengthened through other treatments like physical therapy. This can effectively reduce discogenic low back pain associated with the affected discs and positively influence spinal mobility and muscle strength. (Wang et al., 2022) Even though degeneration in the spinal disc is a natural process, it is important to be mindful of the body to prevent pain-like symptoms from occurring and causing issues to the back. Decompression therapy can positively influence many individuals looking to regain their health and reduce the pain they are experiencing from discogenic low back pain so they can return to their daily activities.

 

References

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

 

Fujii, K., Yamazaki, M., Kang, J. D., Risbud, M. V., Cho, S. K., Qureshi, S. A., Hecht, A. C., & Iatridis, J. C. (2019). Discogenic Back Pain: Literature Review of Definition, Diagnosis, and Treatment. JBMR Plus, 3(5), e10180. doi.org/10.1002/jbm4.10180

 

Huang, Y., Wang, L., Luo, B., Yang, K., Zeng, X., Chen, J., Zhang, Z., Li, Y., Cheng, X., & He, B. (2022). Associations of Lumber Disc Degeneration With Paraspinal Muscles Myosteatosis in Discogenic Low Back Pain. Front Endocrinol (Lausanne), 13, 891088. doi.org/10.3389/fendo.2022.891088

 

Lyu, F. J., Cui, H., Pan, H., Mc Cheung, K., Cao, X., Iatridis, J. C., & Zheng, Z. (2021). Painful intervertebral disc degeneration and inflammation: from laboratory evidence to clinical interventions. Bone Res, 9(1), 7. doi.org/10.1038/s41413-020-00125-x

 

Macario, A., Richmond, C., Auster, M., & Pergolizzi, J. V. (2008). Treatment of 94 outpatients with chronic discogenic low back pain with the DRX9000: a retrospective chart review. Pain Pract, 8(1), 11-17. doi.org/10.1111/j.1533-2500.2007.00167.x

 

Mohd Isa, I. L., Teoh, S. L., Mohd Nor, N. H., & Mokhtar, S. A. (2022). Discogenic Low Back Pain: Anatomy, Pathophysiology and Treatments of Intervertebral Disc Degeneration. Int J Mol Sci, 24(1). doi.org/10.3390/ijms24010208

 

Oh, H., Choi, S., Lee, S., Choi, J., & Lee, K. (2019). Effects of the flexion-distraction technique and drop technique on straight leg raising angle and intervertebral disc height of patients with an intervertebral disc herniation. Journal of Physical Therapy Science, 31(8), 666-669. doi.org/10.1589/jpts.31.666

 

Wang, W., Long, F., Wu, X., Li, S., & Lin, J. (2022). Clinical Efficacy of Mechanical Traction as Physical Therapy for Lumbar Disc Herniation: A Meta-Analysis. Comput Math Methods Med, 2022, 5670303. doi.org/10.1155/2022/5670303

 

Disclaimer

Throwing Sports Strength Training

By
Dr. Alex Jimenez
-
javelin throwing in competition male athlete

Can weight and strength training increase speed and power in athletes that participate in throwing sports?

Throwing Sports Strength Training

Throwing Sports

Top-throwing athletes have amazing arm speed. To succeed in throwing sports athletes need to be able to generate quick explosive power. This means the ability to propel the arm forward with substantial velocity for maximum object delivery like a baseball, javelin, hammer throw, shot put, discus, etc. Combined with sports technique training, throwing strength and power can be increased by training with weights. Here is a three-phase training plan to improve throwing performance.

Full Body

  • The arm provides only one part of the delivery process.
  • The legs, core, shoulders, and general flexibility need to work cooperatively to exert maximum thrust and achieve maximum object speed.
  • The natural ability to throw fast with power is largely determined by an individual’s muscle type, joint structure, and biomechanics. (Alexander E Weber, et al., 2014)

Preparation

  • Preparation should provide all-around muscle and strength conditioning for early pre-season conditioning.
  • Athletes will be doing throwing training as well, so fieldwork will need to be able to fit in.
  • It is recommended not to do weight training prior to throwing practice.
  • Do the session on a separate day if possible.

Frequency

  • 2 to 3 sessions per week

Type

Exercises

  • Warm-up
  • Squat or leg press
  • Bench-press or chest press
  • Deadlift
  • Crunch
  • Seated cable row
  • Triceps pushdown
  • Lat pulldown
  • 3 sets of 12
  • Cool-down

Rest

  • Between sets 60 to 90 seconds.

Weight Training

  • This stage will focus more on the development of strength and power. (Nikolaos Zaras, et al., 2013)
  • This leads to the start of competition and tournament play.

Frequency

  • 2 to 3 sessions per week

Type

  • Strength and power – 60% to 70% for one-rep max/1RM
  • The one-repetition maximum test, known as a one-rep max or 1RM, is used to find out the heaviest weight you can lift once.
  • When designing a resistance training program, individuals use different percentages of their 1RM, depending on whether they’re lifting to improve muscular strength, endurance, hypertrophy, or power. (Dong-Il Seo, et al., 2012)

Exercises

  • 5 sets of 6
  • Romanian deadlift
  • Incline bench press (Akihiro Sakamoto, et al., 2018)
  • Hang clean press
  • Single-leg squats
  • Back squat
  • Lat pulldown
  • Pull-ups
  • Combo crunches

Rest

  • Between sets 2 to 3 minutes

Competition

  • This stage focuses on maintaining strength and power. (Nikolaos Zaras, et al., 2013)
  • Throwing practice and competition are the priorities.
  • Before competition begins, take a 7- to 10-day break from heavyweight sessions while maintaining throwing workouts.
  • Weight training during competition should provide maintenance.

Frequency

  • 1 to 2 sessions per week

Type

  • Power – lighter loads and faster execution than in the preparation stage.

Exercises

  • 3 sets of 10
  • Rapid movement, 40% to 60% of 1RM.
  • Squats
  • Power hang clean and press
  • Romanian deadlift
  • Lat pulldown
  • Incline bench press
  • Crunches

Rest

  • Between sets 1 to 2 minutes.

Training Tips

  • Athletes have individual needs, so a general program like this needs modification based on age, sex, goals, skills, competitions, etc.
  • A certified strength and conditioning coach or trainer could help develop a fitness plan that can be adjusted as the athlete progresses.
  • Be sure to warm up prior to weight training and cool down afterward.
  • Don’t try to train through injuries or try to progress too fast – it is recommended not to throw or do weights when treating or recovering from an injury. (Terrance A Sgroi, John M Zajac. 2018)
  • Focus on the fundamentals and practice proper form.
  • Take a few weeks off at the end of the season to recover after hard training and competition.

Body Transformation

References

Weber, A. E., Kontaxis, A., O’Brien, S. J., & Bedi, A. (2014). The biomechanics of throwing: simplified and cogent. Sports medicine and arthroscopy review, 22(2), 72–79. doi.org/10.1097/JSA.0000000000000019

American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687–708. doi.org/10.1249/MSS.0b013e3181915670

Zaras, N., Spengos, K., Methenitis, S., Papadopoulos, C., Karampatsos, G., Georgiadis, G., Stasinaki, A., Manta, P., & Terzis, G. (2013). Effects of Strength vs. Ballistic-Power Training on Throwing Performance. Journal of sports science & medicine, 12(1), 130–137.

Seo, D. I., Kim, E., Fahs, C. A., Rossow, L., Young, K., Ferguson, S. L., Thiebaud, R., Sherk, V. D., Loenneke, J. P., Kim, D., Lee, M. K., Choi, K. H., Bemben, D. A., Bemben, M. G., & So, W. Y. (2012). Reliability of the one-repetition maximum test based on muscle group and gender. Journal of sports science & medicine, 11(2), 221–225.

Sakamoto, A., Kuroda, A., Sinclair, P. J., Naito, H., & Sakuma, K. (2018). The effectiveness of bench press training with or without throws on strength and shot put distance of competitive university athletes. European journal of applied physiology, 118(9), 1821–1830. doi.org/10.1007/s00421-018-3917-9

Sgroi, T. A., & Zajac, J. M. (2018). Return to Throwing after Shoulder or Elbow Injury. Current reviews in musculoskeletal medicine, 11(1), 12–18. doi.org/10.1007/s12178-018-9454-7

Cisgender: What It Means

By
Dr. Alex Jimenez
-
Wood block, transgender and sex equality backgrounds of male, female and lgbtq identity sign, choic.

Cisgender has nothing to do with an individual’s sexual orientation. Therefore how do sex and gender differ and where does cisgender fall within the spectrum of gender identities?

Cisgender: What It Means

Cisgender

Cisgender is a segment of the larger spectrum of gender identities. Also referred to as “cis,” it describes an individual whose gender identity corresponds to the sex they were assigned at birth. Therefore if an individual assigned sex at birth is female and identifies as a girl or a woman they are a cisgender woman.

  • The term describes how a person sees themselves and helps others communicate more accurately and respectfully.
  • Although many individuals may identify as cisgender, a cisgender person is not typical nor has qualities or characteristics that inherently differentiate them from a person of other gender identities.
  • Cisgender women commonly use the pronouns she and her.
  • A common mistake is using the term cis-gendered.
  • The proper usage of the term is cisgender.

Sex and Gender Differences

  • The terms sex and gender are often used interchangeably, however, they are not the same.
  • Sex is a biological and physiological designation based on an individual’s sex chromosomes and sexual organs.
  • It refers to an individual’s sex chromosomes and the characteristics assigned by those chromosomes. (Janine Austin Clayton, Cara Tannenbaum. 2016)
  • This includes an individual’s genitals and sex organs.
  • It also encompasses secondary characteristics – like body size, bone structure, breast size, and facial hair – that are regarded as female or male.

Differences

Gender is a social construct that refers to roles and behaviors that society assigns as being masculine or feminine. The construct infers behaviors that are accepted or appropriate based on how an individual behaves, speaks, dresses, sits, etc.

  • Gender titles include sir, ma’am, mister, or miss.
  • Pronouns include him, she, he, and her.
  • Roles include actress, actor, prince, and princess.
  • Many of these suggest a power hierarchy of who has it and who does not.
  • Cisgender women often fall victim to these dynamics.

Sex

  • Refers to an individual’s chromosomes and the way that their genes are expressed.
  • Typically described in terms of male and female characteristics or the sex assigned at birth.

Gender

  • A social construct.
  • Refers to the social roles, behaviors, and expectations considered and/or deemed appropriate for men and women.
  • Historically defined as masculine and feminine, however, definitions can change as society changes.

Gender Identities Glossary

Today, gender is viewed as a spectrum where an individual might identify as one gender, more than one gender, or no gender. The definitions are often subtle and can often overlap, co-exist, and/or change. Gender identities include:

Cisgender

  • An individual whose gender identity matches their assigned sex at birth.

Transgender

  • An individual whose gender identity does not align with their assigned sex at birth.

Non-binary

  • An individual who feels their gender identity cannot be defined.

Demigender

  • An individual who experiences a partial, but not full/complete connection to a particular gender.

Agender

  • An individual who feels neither male nor female.

Genderqueer

  • Similar to non-binary but infers refusal of societal expectations.

Gender-neutral

  • Non-binary similarities but focuses on abandoning gender labels.

Gender fluid

  • An individual who experiences multiple genders or shifts between genders.

Polygender

  • An individual who experiences or expresses more than one gender.

Pangender

  • An individual who identifies with all genders.

Third gender

  • Third gender is a concept in which individuals are categorized, either by themselves or by society, as neither male nor female, not transitioning.
  • They are a different gender altogether.

Twin gender

  • A Native American term describing someone who is male and female or of two spirits simultaneously.

Cis Woman Identity

The terms cis woman or cis female are used to describe individuals who were assigned female at birth and identify as a woman or female. For cisgender woman, this means their gender identity aligns with their primary sex organs and secondary sex traits that include:

  • Higher pitch voice.
  • Wider pelvis.
  • Broadening of hips.
  • Breast development

It can also involve cisnormativity – a concept that everyone identifies as the gender they were assigned at birth. This could inform how a cis woman is expected to dress and act. An even more extreme concept is gender essentialism – this is the belief that gender differences are rooted purely in biology and cannot be changed. However, even cisnormativity beauty standards can influence the perceptions of transgender women that end up reinforcing gender stereotypes. (Monteiro D, Poulakis M. 2019)

Cisgender Privilege

Cisgender privilege is the concept that individuals who are cisgender receive added benefits compared to individuals who don’t conform to the gender binary norm. This includes cisgender women and men. Privilege happens when a cisgender individual assumes they are the norm and consciously or unconsciously takes action against those who are outside the definition of masculine and feminine. Examples of cisgender privilege include:

  • Not being denied work and social opportunities because of not fitting into the boy’s or girl’s club.
  • Not having to have sexual orientation questioned.
  • Not being denied healthcare due to provider discomfort.
  • Not fearing that civil rights or legal protections will be taken.
  • Not worrying about being bullied.
  • Not having to worry about attracting questioning looks in public.
  • Not being challenged or questioned about the clothes being worn.
  • Not being demeaned or mocked because of pronoun use.

Gender Identity and Sexual Orientation

  • Gender identity and sexual orientation are not the same. (Carla Moleiro, Nuno Pinto. 2015)
  • Gender identity and sexual orientation are not the same.
  • A cisgender individual can be heterosexual, homosexual, bisexual, or asexual and so can a transgender individual.
  • Being cisgender has no correlation to an individual’s sexual orientation.

Chiropractic Care After Accidents and Injuries

References

Clayton, J. A., & Tannenbaum, C. (2016). Reporting Sex, Gender, or Both in Clinical Research? JAMA, 316(18), 1863–1864. doi.org/10.1001/jama.2016.16405

Monteiro, Delmira and Poulakis, Mixalis (2019) “Effects of Cisnormative Beauty Standards on Transgender Women’s Perceptions and Expressions of Beauty,” Midwest Social Sciences Journal: Vol. 22: Iss. 1, Article 10. DOI: doi.org/10.22543/2766-0796.1009 Available at: scholar.valpo.edu/mssj/vol22/iss1/10

Moleiro, C., & Pinto, N. (2015). Sexual orientation and gender identity: review of concepts, controversies and their relation to psychopathology classification systems. Frontiers in Psychology, 6, 1511. doi.org/10.3389/fpsyg.2015.01511

The Effects Of Vertebral Decompression On Intradiscal Pressure

By
Dr. Alex Jimenez
-

Can the effects of vertebral decompression relieve individuals with herniated discs and reduce intradiscal pressure on the spine?

Introduction

The spine’s main job is to maintain the vertical pressure of the body without feeling pain or discomfort, especially when a person is in motion. The spinal discs are between the spinal joints, which are shock absorbers when pressure is implemented when a person is carrying a heavy object. The spinal column also has the spinal cord and nerve roots that are spread out from each section and have nerve root signals to be transmitted back and forth from the muscles to the brain to carry out its function. However, as the body ages, so does the spine, as many individuals are constantly adding unwanted pressure on their spines by doing normal factors and developing musculoskeletal disorders. At the same time, the spinal discs are also being affected as the unwanted pressure compresses them constantly, causing them to crack and herniate out of their position. To that point, the herniated disc aggravates the spinal nerve roots, leading to pain-like symptoms affecting the upper and lower body extremities. When this happens, many people will begin to experience musculoskeletal pain and cause overlapping risk profiles that cause their bodies to be misaligned. However, non-surgical treatments can be implemented as part of a daily routine for individuals dealing with herniated discs to reduce intradiscal pressure off the affected muscles in the upper and lower body extremities and restore functionality to the body. Today’s article focuses on why herniated disc affects many people and how vertebral traction can reduce intradiscal pressure off the spine while relieving the musculoskeletal system. Additionally, we work hand-in-hand with certified medical providers who incorporate our patient’s information to reduce intradiscal stress correlating with herniated discs. We also inform them that vertebral traction therapy (spinal decompression) can help mitigate the pain-like symptoms associated with herniated discs and provide relief to the body. We encourage our patients to ask profound questions while seeking education from our associated medical providers about their pain-like issues. Dr. Alex Jimenez, D.C., incorporates this information as an educational service. Disclaimer

 

Why Does Herniated Disc Affect People?

Have you or your loved ones been dealing with muscle aches or strains in their back, neck, or shoulders after carrying/lifting a heavy object? Do you feel a numbing or tingling sensation in your hands, legs, or feet after a long day after work? Or have you been constantly dealing with muscle and joint stiffness after a long workday? At some point in their lives, everyone has dealt with pain affecting their upper and lower extremities, leading to herniated discs in the spine’s upper, middle, or lower portions. As stated earlier, the body and the spine age naturally, leading to the development of herniated discs in the spine. Disc herniation occurs when the nucleus pulposus (inner disc layer) starts to break through the weaker annulus fibrosus (outer disc layer) and compress the surrounding nerve root, leading to an overlapping risk profile to the upper and lower body portions. (Ge et al., 2019) Disc herniation is developed when the spine goes through a natural degeneration, which causes them to be more susceptible to microtears. When individuals start to do normal activities like lifting or carrying heavy objects, it can enhance the progression further, leading to musculoskeletal disorders. Additionally, the spinal degeneration associated with disc herniation can cause inflammatory responses when the protruding disc is compressing the nerve roots, which then causes symptoms of pain and numbness to the upper and lower extremities. (Cunha et al., 2018)

 

Why do herniated discs cause inflammatory responses to the compressed nerve roots that cause pain-like symptoms to the upper and lower body extremities? Well, when many individuals are experiencing pain associated with herniated discs, they believe they are dealing with upper or lower pain, depending on where the herniated disc is located. This causes referred pain symptoms where the pain is being perceived in one location than the site where the pain is originating. Coincidentally, when individuals are doing repetitive motions associated with herniated discs can cause the adjacent nerve root to be compressed, which then causes the surrounding muscles, ligaments, and soft tissues to be in pain. (Blamoutier, 2019) Pain developing from herniated discs can reduce a person’s quality of life and make them miss out on important life events.

 

Disc Herniation Overview-Video

What Causes Disc Herniation? | El Paso, Tx (2023)

Many factors associated with a herniated disc can lead to its development and range from mild to severe depending on where the disc is herniated. Since the spine and spinal disc do degenerate over time naturally, it can cause the disc to crack and dehydrate. This leads to restricted movement, the development of neck, back, and shoulder pain, a decrease in muscle strength in the extremities, and numbness. (Jin et al., 2023) These are some results when herniated discs are not being treated right away. Luckily there are non-surgical treatments to alleviate the pain-like symptoms associated with herniated discs and help reduce intradiscal pressure in the spine while restoring spinal mobility and muscle strength. Spinal decompression, chiropractic care, massage therapy, and physical therapy are some non-surgical treatments that can help alleviate herniated discs and its associated symptoms. Non-surgical treatments can help pull the herniated disc off the compressed nerve root through manual and mechanical manipulation and return it to its original position. Additionally, non-surgical treatments can be part of a daily health and wellness routine combined with other therapies to reduce pain-like symptoms associated with herniated discs and help restore the spine’s mobility. The video above explains the causes, factors, and symptoms associated with herniated discs and how these treatments can alleviate the pain.

The Effects Of Vertebral Traction On Disc Herniation

Non-surgical treatments like vertebral decompression can provide a positive outlook when reducing the effects of herniated discs. Vertical or spinal decompression can help reduce the underlying problem associated with herniated discs by relieving the pain and intradiscal pressure off the vital structures of the spine. (Ramos & Martin, 1994) Additionally, vertebral decompression uses gentle traction to relieve nerve pain associated with herniated discs. It helps reduce the compression force on the affected spinal discs, reducing nerve compression by expanding the disc height in the spine. (Wang et al., 2022)

 

 

Spinal Decompression Reducing Intradiscal Pressure

With spinal decompression being incorporated to reduce the effects of herniated discs, individuals are strapped into a traction machine in a supine position. They will feel a mechanical pull to their spines as the herniated disc returns to its original position and the height of the spinal disc increases. (Oh et al., 2019) This allows the negative pressure from the traction to increase the body’s blood flow for the nutrients and fluids to rehydrate the discs while allowing the body’s natural healing process to kick into full gear. (Choi et al., 2022) After a few consecutive sessions with spinal decompression, many individuals will notice that the pain in their neck, back, and shoulders has decreased and that they can return to their daily activities. Spinal decompression allows the individual to regain their health and well-being while also reminding them to be more mindful of what certain factors can cause the pain to return to the spine. By being more aware of what is affecting a person’s body, they have the tools to continue their health and wellness journey.

 

References

Blamoutier, A. (2019). Nerve root compression by lumbar disc herniation: A french discovery? Orthop Traumatol Surg Res, 105(2), 335-338. doi.org/10.1016/j.otsr.2018.10.025

 

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

 

Cunha, C., Silva, A. J., Pereira, P., Vaz, R., Goncalves, R. M., & Barbosa, M. A. (2018). The inflammatory response in the regression of lumbar disc herniation. Arthritis Res Ther, 20(1), 251. doi.org/10.1186/s13075-018-1743-4

 

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

 

Jin, Y. Z., Zhao, B., Zhao, X. F., Lu, X. D., Fan, Z. F., Wang, C. J., Qi, D. T., Wang, X. N., Zhou, R. T., & Zhao, Y. B. (2023). Lumbar Intradural Disc Herniation Caused by Injury: A Case Report and Literature Review. Orthopaedic Surgery, 15(6), 1694-1701. doi.org/10.1111/os.13723

 

Oh, H., Choi, S., Lee, S., Choi, J., & Lee, K. (2019). Effects of the flexion-distraction technique and drop technique on straight leg raising angle and intervertebral disc height of patients with an intervertebral disc herniation. Journal of Physical Therapy Science, 31(8), 666-669. doi.org/10.1589/jpts.31.666

 

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

 

Wang, W., Long, F., Wu, X., Li, S., & Lin, J. (2022). Clinical Efficacy of Mechanical Traction as Physical Therapy for Lumbar Disc Herniation: A Meta-Analysis. Comput Math Methods Med, 2022, 5670303. doi.org/10.1155/2022/5670303

 

Disclaimer

What Makes A Healthy Life?

By
Dr. Alex Jimenez
-
Female doctor talking to patient points to vertebrae on spine model telling principle of treatment. Serious doctor talking to young woman sitting at table in medical office. Concept of vertebrology.

While a healthy, sustainable lifestyle for one individual may not be the best option for another, can experts point out signs of a healthy life?

What Makes A Healthy Life?

Healthy Life

Being or living a healthy life is a phrase that can be confusing. Researchers examine some major areas of concern with constant imagery like social media’s role in shaping what behaviors people consider important to reach a physical fitness/health goal. These behaviors prioritize physical appearance and are often linked with negative psychological effects and worsening physical health outcomes. (Binder A, et al., 2021) Studies routinely show that someone’s body shape is not a good indicator of how healthy they really are. (Uhlmann LR, et al., 2018)

Living a healthy life is a multi-faceted endeavor that requires maintaining a balance. New research has shown that “adhering to both quality diet and sufficient physical activity is important for optimally reducing the risk of mortality from all causes, CVD and PDAR cancers.” (Ding D, et al., 2022) Individuals do not need to make extreme changes to these areas of their lifestyle. Studies show that making small adjustments, little by little, prepares the individual to develop long-term sustainable habits. (Adhikari P, Gollub E. 2021)

Nutritional Health

Too much salt, sugar, and saturated fat increases the risk of diseases like diabetes, heart disease, and stroke. (National Institutes of Health, 2017) It can be easy to overlook balanced nutrition and it is not all about what should be restricted and avoided. It is about making sure the body gets the proper amount of nutrient-rich foods essential to overall health. Examples include:

  • Deficiency of nutrients like magnesium, calcium, and vitamins A, C, D, E, and K are with sleep problems. (Ikonte CJ, et al., 2019)
  • Not acquiring enough protein can lead to slowed metabolism and weight gain. (Pezeshki A, et al., 2016)
  • Healthy fats are essential to protect against heart disease and can help maintain high energy levels. (Gammone MA, et al., 2018)
  • Research has found that depression and nutrition are linked.
  • Incorporating a diet like the Mediterranean has been associated with a reduced risk of depression symptoms. (Oddo VM, et al., 2022)

Physical Activity

Regular physical activity helps with weight management, reduces the risk of chronic diseases, maintains healthy bones and joints, and contributes to positive mental health and mood.

  • The Centers for Disease Control and Prevention estimates around 60 percent of the population does not get enough daily physical activity. (Surgeon General Report, CDC. 1999)
  • According to the research, individuals don’t exercise for consistent reasons that include: not having enough time, no access to resources, and being too tired to work out. (Yen Sin Koh, et al., 2022)
  • Studies show that going on a brisk 10-minute daily walk can extend lifespan. (Pedro F Saint-Maurice, et al., 2022)
  • Increasing the heart rate for only 12 minutes a day can protect the cardiovascular system. (Matthew Nayor, et al., 2020)

Signs

A few signs that an individual is healthy.

Stable Energy Levels

  • Having energy throughout the day is a sign you’re getting high-quality sleep.
  • Energy levels can also offer clues on nutritional intake, particularly of fats, carbohydrates, and proteins. (Yohannes Adama Melaku, et al., 2019)
  • The right combination of macronutrients can be different for everyone, especially depending on factors like age, job, medical history, and physical activity.
  • Paying attention to energy levels at different times of the day can help guide fitness and health goals.

Can Handle Stress Healthily

  • Stress is a part of life.
  • Research says it can even be beneficial when it is approached in a healthy way. (Jeremy P Jamieson, et al., 2021)
  • One sign that the mind and body are dealing with stress well is the ability to set boundaries.
  • Setting boundaries shows recognition and priority for their needs.
  • This could be boundaries for respect of thoughts and ideas, physical space, emotional needs, the time spent on certain things, sex life, and material possessions.

Fresh Breath

  • The mouth can show what is going on as far as the health of the body.
  • Poor oral hygiene can lead to a buildup of bacteria that can spread throughout the respiratory and digestive tracts.
  • Chronic bad breath is a common sign of poor oral health.
  • Studies suggest that increased bacteria entering the body can lower immune system response and increase the development of general health problems. (NIH. 2018)

Time to Change

Signs that the mind and body are not healthy include:

  • Always sick or feel as if you’re coming down with something.
  • The stomach is constantly feeling like it is bloated, backed up, or dealing with acid reflux or indigestion.
  • Digestion problems caused by stress.
  • Minor physical activities cause major fatigue.
  • Increased irritability
  • Difficulty falling asleep, staying asleep, and insomnia. (Filippo Vernia, et al., 2021)

The human body, organs, and tissues are complex structures, and the signals they transmit about underlying issues can be subtle which individuals tend to not notice until the little problems become major ones. It’s important to look at life habits and be honest about changes that may need to be implemented to improve health, lessen the risk of chronic health conditions, and improve quality of life.

Multidisciplinary Evaluations and Treatment

References

Binder, A., Noetzel, S., Spielvogel, I., & Matthes, J. (2021). “Context, Please?” The Effects of Appearance- and Health-Frames and Media Context on Body-Related Outcomes. Frontiers in public health, 9, 637354. doi.org/10.3389/fpubh.2021.637354

Uhlmann, L. R., Donovan, C. L., Zimmer-Gembeck, M. J., Bell, H. S., & Ramme, R. A. (2018). The fit beauty ideal: A healthy alternative to thinness or a wolf in sheep’s clothing? Body image, 25, 23–30. doi.org/10.1016/j.bodyim.2018.01.005

Ding, D., Van Buskirk, J., Nguyen, B., Stamatakis, E., Elbarbary, M., Veronese, N., Clare, P. J., Lee, I. M., Ekelund, U., & Fontana, L. (2022). Physical activity, diet quality and all-cause cardiovascular disease and cancer mortality: a prospective study of 346 627 UK Biobank participants. British Journal of sports medicine, bj sports-2021-105195. Advanced online publication. doi.org/10.1136/bjsports-2021-105195

Adhikari, P., & Gollub, E. (2021). Evaluation of the Small Changes, Healthy Habits Pilot Program: Its Influence on Healthy Eating and Physical Activity Behaviors of Adults in Louisiana. European journal of investigation in health, psychology, and education, 11(1), 251–262. doi.org/10.3390/ejihpe11010019

How dietary factors influence disease risk. National Institutes of Health (NIH)

Ikonte, C. J., Mun, J. G., Reider, C. A., Grant, R. W., & Mitmesser, S. H. (2019). Micronutrient Inadequacy in Short Sleep: Analysis of the NHANES 2005-2016. Nutrients, 11(10), 2335. doi.org/10.3390/nu11102335

Pezeshki, A., Zapata, R. C., Singh, A., Yee, N. J., & Chelikani, P. K. (2016). Low protein diets produce divergent effects on energy balance. Scientific reports, 6, 25145. doi.org/10.1038/srep25145

Gammone, M. A., Riccioni, G., Parrinello, G., & D’Orazio, N. (2018). Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients, 11(1), 46. doi.org/10.3390/nu11010046

Oddo, V. M., Welke, L., McLeod, A., Pezley, L., Xia, Y., Maki, P., Koenig, M. D., Kominiarek, M. A., Langenecker, S., & Tussing-Humphreys, L. (2022). Adherence to a Mediterranean Diet Is Associated with Lower Depressive Symptoms among U.S. Adults. Nutrients, 14(2), 278. doi.org/10.3390/nu14020278

Adults, Surgeon General Report, CDC.

Koh, Y. S., Asharani, P. V., Devi, F., Roystonn, K., Wang, P., Vaingankar, J. A., Abdin, E., Sum, C. F., Lee, E. S., Müller-Riemenschneider, F., Chong, S. A., & Subramaniam, M. (2022). A cross-sectional study on the perceived barriers to physical activity and their associations with domain-specific physical activity and sedentary behavior. BMC public health, 22(1), 1051. doi.org/10.1186/s12889-022-13431-2

Saint-Maurice, P. F., Graubard, B. I., Troiano, R. P., Berrigan, D., Galuska, D. A., Fulton, J. E., & Matthews, C. E. (2022). Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults. JAMA internal medicine, 182(3), 349–352. doi.org/10.1001/jamainternmed.2021.7755

Nayor, M., Shah, R. V., Miller, P. E., Blodgett, J. B., Tanguay, M., Pico, A. R., Murthy, V. L., Malhotra, R., Houstis, N. E., Deik, A., Pierce, K. A., Bullock, K., Dailey, L., Velagaleti, R. S., Moore, S. A., Ho, J. E., Baggish, A. L., Clish, C. B., Larson, M. G., Vasan, R. S., … Lewis, G. D. (2020). Metabolic Architecture of Acute Exercise Response in Middle-Aged Adults in the Community. Circulation, 142(20), 1905–1924. doi.org/10.1161/CIRCULATIONAHA.120.050281

Melaku, Y. A., Reynolds, A. C., Gill, T. K., Appleton, S., & Adams, R. (2019). Association between Macronutrient Intake and Excessive Daytime Sleepiness: An Iso-Caloric Substitution Analysis from the North West Adelaide Health Study. Nutrients, 11(10), 2374. doi.org/10.3390/nu11102374

Jamieson, J. P., Black, A. E., Pelaia, L. E., Gravelding, H., Gordils, J., & Reis, H. T. (2022). Reappraising stress arousal improves affective, neuroendocrine, and academic performance outcomes in community college classrooms. Journal of experimental psychology. General, 151(1), 197–212. doi.org/10.1037/xge0000893

Smelling Sickness, Body Odor May Be A Sign of Disease. NIH, News in Health.newsinhealth.nih.gov/2018/09/smelling-sickness

Vernia, F., Di Ruscio, M., Ciccone, A., Viscido, A., Frieri, G., Stefanelli, G., & Latella, G. (2021). Sleep disorders related to nutrition and digestive diseases: a neglected clinical condition. International journal of medical sciences, 18(3), 593–603. doi.org/10.7150/ijms.45512

Incorporating Spinal Decompression Treatments For Lumbosacral Pain

By
Dr. Alex Jimenez
-

Can spinal decompression treatments be incorporated for individuals with lumbosacral pain and improve posture?

Introduction

Many individuals only realize they have poor posture once they perform a movement that causes pain in the lumbosacral region of their body. Have you or your loved ones experienced muscle aches or strains after relaxing in a weird position? Or do you begin to notice that you are hunched over when walking from one location to another? Many of these scenarios correspond to how we present ourselves with our posture. Our posture helps support the upper body’s weight while stabilizing the lower body through the spine and ensuring that our body is in an upright position when we are in motion. However, as we age, so do our bodies and spine, which then causes us to be in a hunched position, causing our posture to degenerate. This causes lumbosacral pain to develop along the body’s lower extremities, leading to overlapping risk profiles that cause mobility issues, poor posture, and disability if not treated right away. When this happens, the surrounding muscles, ligaments, and tissues around the lumbar spine will begin to develop pain-like symptoms and can make a person’s life miserable. Luckily there are various techniques and treatments to improve poor posture and reduce lumbosacral pain affecting many individuals. Today’s article looks at how lumbosacral pain affects a person’s posture and how spinal decompression and MET therapy can reduce lumbosacral pain and restore good posture. Additionally, we work hand-in-hand with certified medical providers who incorporate our patient’s information to treat and minimize lumbosacral pain associated with poor posture. We also inform them that spinal decompression combined with MET therapy can help with lumbosacral pain while improving good posture back to the body. We encourage our patients to ask profound questions while seeking education from our associated medical providers about their pain-like issues. Dr. Alex Jimenez, D.C., incorporates this information as an educational service. Disclaimer

 

Lumbosacral Pain Affects Posture

Have you noticed you are constantly slouching or being in a hunched position, only to feel muscle aches and strains in your lumbar-sacral region? Do you feel symptoms of tingling and numbness in your hips and buttock region after sitting down excessively? Or do you feel referred pain in one location and have to shift your weight to compensate for the pain? These pain-like symptoms and scenarios correspond to lumbosacral pain affecting your posture. The lumbosacral spine region has a natural curve that functions as a shock absorber to mitigate the body’s mechanical weight and stress when in motion. (Adams & Hutton, 1985) At the same time, it is susceptible to being constantly injured as the spinal disc is being compressed and can be herniated or damaged over time, manifesting into lumbosacral pain. So how does lumbosacral pain associate with poor posture? When individuals are dealing with low back problems associated with lumbosacral pain, the spinal disc in the lumbosacral region starts to have balancing issues when in motion. (Huang, Jaw, & Young, 2022) When people are dealing with difficulties balancing their gait cycle, it can cause their walking performance and postural control to be dysfunctional and cause the body to be misaligned, thus causing musculoskeletal issues to arise and affecting the lower body and its extremities. The surrounding muscles surrounding the lumbosacral region will begin to experience stiffness in the trunk region, which can cause musculoskeletal changes to the surrounding muscles when individuals start to be in an upright position. (Creze et al., 2019) When poor posture affects the trunk muscles, the surrounding accessory muscles start acting to compensate for the pain. To that point, lumbosacral pain associated with poor posture could lead to abdominal, low back, hip, and pelvic pain. However, many individuals can find various therapies and relieving techniques to improve posture, strengthen the surrounding muscles, and reduce pain-like symptoms.

 

Building A Stronger Body- Video

Building a Stronger Body = Better Life | El Paso, Tx (2023)

Many individuals can seek out various non-invasive therapies to alleviate the issue when it comes to improving posture and reducing lumbosacral pain. These therapies are cost-effective and personalized to the person’s pain. Treatments like chiropractic care and decompression can help restore good posture while realigning the body out of subluxation and help stretch the affected muscles. Coincidentally, non-surgical therapies can be combined with other treatments like physical therapy to strengthen the trunk muscles surrounding the lumbosacral region, thus reducing the load on the lumbosacral spine. (Callaghan, Gunning, & McGill, 1998) When people focus on their health and well-being, non-surgical therapies can provide a positive and safe experience with a team that can help reduce the pain the person has been dealing with their entire lives. The video above explains how these treatments work together to help you build a stronger body while revitalizing your energy and enhancing your health and wellness.

Spinal Decompression Reducing Lumbosacral Pain

When it comes to reducing lumbosacral pain associated with poor posture, many individuals can incorporate non-surgical treatments like spinal decompression and combine them with a personalized treatment plan to reduce the pain-like symptoms. What spinal decompression does to lumbosacral pain is that it helps mitigate intra-disc pressure while increasing disc space within the lumbosacral spinal region. (Amjad et al., 2022) Spinal decompression can help improve leg mobility and stretch out the affected muscles to kick-start the body’s natural healing process. Spinal decompression can even combine with physical therapy to help strengthen the lumbosacral region’s abdominal muscles and enable many individuals with poor posture to be mindful of how they present themselves.(Mielenz et al., 1997)

 

MET Therapy & Spinal Decompression Restoring Posture

When pain specialists like chiropractors and massage therapists incorporate spinal decompression treatment to reduce lumbosacral pain, they also utilize various techniques to strengthen the lumbosacral muscles to restore proper posture to the body. Many pain specialists use MET (muscle energy techniques) therapy to maintain while stretching the muscles and fascia in the affected areas. MET therapy combined with spinal decompression can help improve muscle shortness in the lumbar fascial tissue, improve posture, and even increase the lumbar and pelvic range of motion. (Tamartash & Bahrpeyma, 2022) These two non-surgical treatments can help many people by addressing their posture and movement dysfunction while strengthening their core stabilized muscles to reduce pain. (Norris & Matthews, 2008) Many individuals who want to regain their health and wellness can make small changes in their routine to improve their posture and be more mindful of their bodies to reduce the chances of lumbosacral pain returning.

 

References

Adams, M. A., & Hutton, W. C. (1985). The effect of posture on the lumbar spine. J Bone Joint Surg Br, 67(4), 625-629. doi.org/10.1302/0301-620X.67B4.4030863

 

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

 

Callaghan, J. P., Gunning, J. L., & McGill, S. M. (1998). The relationship between lumbar spine load and muscle activity during extensor exercises. Phys Ther, 78(1), 8-18. doi.org/10.1093/ptj/78.1.8

 

Creze, M., Bedretdinova, D., Soubeyrand, M., Rocher, L., Gennisson, J. L., Gagey, O., Maitre, X., & Bellin, M. F. (2019). Posture-related stiffness mapping of paraspinal muscles. J Anat, 234(6), 787-799. doi.org/10.1111/joa.12978

 

Huang, C. C., Jaw, F. S., & Young, Y. H. (2022). Radiological and functional assessment in patients with lumbar spinal stenosis. BMC Musculoskelet Disord, 23(1), 137. doi.org/10.1186/s12891-022-05053-x

 

Mielenz, T. J., Carey, T. S., Dyrek, D. A., Harris, B. A., Garrett, J. M., & Darter, J. D. (1997). Physical therapy utilization by patients with acute low back pain. Phys Ther, 77(10), 1040-1051. doi.org/10.1093/ptj/77.10.1040

 

Norris, C., & Matthews, M. (2008). The role of an integrated back stability program in patients with chronic low back pain. Complement Ther Clin Pract, 14(4), 255-263. doi.org/10.1016/j.ctcp.2008.06.001

 

Tamartash, H., & Bahrpeyma, F. (2022). Evaluation of Lumbar Myofascial Release Effects on Lumbar Flexion Angle and Pelvic Inclination Angle in Patients with Non-Specific Low Back Pain. Int J Ther Massage Bodywork, 15(1), 15-22. doi.org/10.3822/ijtmb.v15i1.709

 

Disclaimer

Calisthenics Resistance Training

By
Dr. Alex Jimenez
-
Young woman, training her core, by doing a plank exercise, at home.

Can adding calisthenics resistance training to a fitness routine provide health benefits like flexibility, balance, and coordination?

Calisthenics Resistance Training

Calisthenics Resistance Training

  • Calisthenics resistance training requires no equipment, they can be done with minimal space, and are a great way to get a quick burn.
  • They are a form of resistance training using your own body weight that is low-impact, which makes it accessible to individuals of all ages and fitness levels.
  • They effectively help build agility, and cardiovascular health, and improve balance, coordination, and flexibility.

Benefits

Muscle Strength

Because calisthenics are easily adaptable to any fitness level, require minimal or no equipment, and are great for beginners and experienced exercise enthusiasts it is a fantastic full-body workout and an excellent way to build strength and muscle. Research supports that calisthenics resistance training can improve muscle strength in various ways.

  • One study found that eight weeks of calisthenics not only improved posture and body mass index/BMI but can impact strength, even with exercises not routinely performed. (Thomas E, et al., 2017)
  • During the study, one group did calisthenics and the other maintained regular training routines.
  • The researchers discovered that the group that did calisthenics increased their repetitions of exercises that were not included.
  • The group who continued with their regular training routines did not improve on what they could do before the eight-week study. (Thomas E, et al., 2017)

Cardiovascular Fitness

  • Regular participation in calisthenic resistance training can lead to improved cardiovascular health, including increased endurance and a healthier heart.
  • Certain calisthenic exercises, like burpees and mountain climbers, are high-intensity movements that can increase heart rate and blood circulation just from the movements.
  • Gradually performing these exercises at a faster pace, research indicates could potentially experience the same cardiovascular benefits from interval or treadmill running. (Bellissimo GF, et al., 2022) – (Lavie CJ, et al., 2015)

Balance, Coordination, and Flexibility

  • The movements require a full range of motion that stretches and strengthens the muscles, tendons, and ligaments.
  • These exercises can help decrease the risk of injury and make daily physical activities easier to perform without over-exertion.
  • Incorporating calisthenics resistance training on a regular basis can help improve posture, balance, and flexibility, depending on which exercises are recommended.
  • Exercises like stretches, lunges, and squats help to improve flexibility and mobility.
  • Exercises like single-leg squats and one-arm push-ups can work the balance, coordination, and proprioception of the body.

Mental Health

  • Exercise, in general, is known to improve mood, reduce stress, and improve overall well-being.
  • Calisthenic resistance training can have additional impacts on mental well-being.
  • For example, the discipline and focus required to perform the movements can help concentration and mental clarity.
  • One study found that calisthenics can reduce cognitive decline and may be useful for dementia prevention. (Osuka Y, et al., 2020)
  • Another study found that calisthenics helped mental well-being in individuals with diseases like ankylosing spondylitis and multiple sclerosis. (Taspinar O, et al., 2015)

Types

Bodyweight exercises that use an individual’s own body weight as resistance are the foundation. Common examples include push-ups, squats, and lunges. An overview of some of the types of exercises.

Pulling

  • These exercises focus on training the muscles for pulling movements, which include the back, shoulders, and arms.
  • Examples include pull-ups, chin-ups, and rows.

Pushing

  • These exercises focus on training the muscles for pushing movements, like the chest, shoulders, and triceps.
  • Examples include dips, push-ups, and handstand push-ups.

Core

  • Core exercises focus on training the abdominal and lower back muscles, which are responsible for maintaining stability and balance.
  • Examples of core exercises include planks, sit-ups, and leg raises.

Single-Leg

  • Single-leg exercises focus on training one leg at a time.
  • These target the muscles of the legs, hips, and core.
  • Examples of single-leg exercises include single-leg squats, lunges, and step-ups.

Plyometric

  • Calisthenics resistance training focuses on powerful explosive movements.
  • Plyometric exercises challenge the muscles to work quickly and forcefully.
  • Examples include jump squats, clap push-ups, and box jumps.

Getting Started

  • Start by making sure calisthenics is an appropriate workout option, especially if you are a beginner or have pre-existing medical conditions.
  • Once cleared to exercise start with familiar movements that can be done with the correct form.
  • Pushups, bodyweight squats, planks, lunges, and other basic movements are a good place to start.
  • Make sure to warm up with light and easy motions that mimic the workout movements.
  • Aim to work each body part during the workout.
  • Try for at least two workouts a week.
  • It is recommended to split the movement patterns.
  • Reps can be counted or set a timer to switch exercises every minute. This is called EMOM-style or every minute on the minute.
  • Pick four to five exercises that target various areas.
  • For example, sit-ups can be done for the core, lunges for the glutes and thighs, planks can be done for the shoulders and core, and jumping jacks or jumping rope for cardiovascular.
  • Calisthenic resistance training is easily modifiable and can be adjusted to individual needs.

Core Strength

References

Thomas, E., Bianco, A., Mancuso, E. P., Patti, A., Tabacchi, G., Paoli, A., … & Palma, A. (2017). The effects of a calisthenics training intervention on posture, strength, and body composition. Isokinetics and exercise science, 25(3), 215-222.

Bellissimo, G. F., Ducharme, J., Mang, Z., Millender, D., Smith, J., Stork, M. J., Little, J. P., Deyhle, M. R., Gibson, A. L., de Castro Magalhaes, F., & Amorim, F. (2022). The Acute Physiological and Perceptual Responses Between Bodyweight and Treadmill Running High-Intensity Interval Exercises. Frontiers in physiology, 13, 824154. doi.org/10.3389/fphys.2022.824154

Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Exercise Types and the Risk of Developing Cognitive Decline in Older Women: A Prospective Study. Journal of Alzheimer’s disease: JAD, 77(4), 1733–1742. doi.org/10.3233/JAD-200867

Taspinar, O., Aydın, T., Celebi, A., Keskin, Y., Yavuz, S., Guneser, M., Camli, A., Tosun, M., Canbaz, N., & Gok, M. (2015). Psychological effects of calisthenic exercises on neuroinflammatory and rheumatic diseases. Zeitschrift fur Rheumatologie, 74(8), 722–727. doi.org/10.1007/s00393-015-1570-9

Lavie, C. J., Lee, D. C., Sui, X., Arena, R., O’Keefe, J. H., Church, T. S., Milani, R. V., & Blair, S. N. (2015). Effects of Running on Chronic Diseases and Cardiovascular and All-Cause Mortality. Mayo Clinic Proceedings, 90(11), 1541–1552. doi.org/10.1016/j.mayocp.2015.08.001

Spinal Decompression Efficacy On Chronic Low Back Pain

By
Dr. Alex Jimenez
-

Can spinal decompression treat individuals with chronic low back pain to reduce joint arthritis and strengthen the surrounding muscles to restore lumbar mobility?

Introduction

When many individuals are dealing with pain in their lumbar region, more often than not, they believe that it’s the surrounding muscles that protect the spine that is being affected. However, that is only half of the problem. Do you or your loved ones often feel a warm sensation within your lower back, hips, and knees that radiates pain within your joints? Well, joint pain can correlate with low back pain in its chronic state. Since the body and spine can degenerate over time, it can cause the joints to wear and tear while rubbing against each other, causing joint arthritis to develop. When arthritic pain is associated with chronic low back pain, it can lead to overlapping risk profiles that can lead to a life of disability and make the individual miserable. Many pain-like symptoms correlating with chronic low back pain can develop over time and cause mobility and stability problems within the body. Fortunately, many non-surgical treatments can reduce the progression of joint arthritis and alleviate chronic low back pain. Today’s articles examine the correlation between joint arthritis and chronic low back pain while taking a look at how non-invasive treatments like spinal decompression can not only reduce chronic low back pain associated with joint arthritis but also restore lumbar mobility. Additionally, we work hand-in-hand with certified medical providers who incorporate our patient’s information to treat and reduce the progression of joint arthritis associated with low back pain. We also inform them that spinal decompression can help restore lumbar mobility while enhancing muscle strength back to the lumbar region. We encourage our patients to ask profound questions while seeking education from our associated medical providers about their pain-like issues. Dr. Alex Jimenez, D.C., incorporates this information as an educational service. Disclaimer

 

Joint Arthritis & Chronic Low Back Pain

Do you often experience stiffness in the morning that seems to go away after a few hours? Do you feel aches and pains at work, either at the desk or the requires heavy objects? Or do you feel your joints ache constantly that you are not getting enough sleep at night? These pain-like scenarios are associated with joint arthritis, which can develop into chronic low back pain. Many people know that the lumber spine and the lower extremities will experience high mechanical stress when the body is in an upright position without pain. As the lumbar spine and lower extremities begin to go through repetitive motions over time, that can cause the ligaments and surrounding muscles to have microtrauma tears, resulting in the development of joint arthritis, which can lead to inflammatory effects. (Xiong et al., 2022) Now inflammation in the body is beneficial and harmful depending on the severity within the affected area. Joint arthritis, especially spondylarthritis, is part of inflammatory diseases that affect the joint and the spine and can have various clinical manifestations. (Sharip & Kunz, 2020) The symptoms of joint arthritis include inflammatory pain in the affected area, joint stiffness and swelling, and muscle weakness. When dealing with inflammatory effects associated with joint arthritis, it can cause them to have a decreased quality of life, increase mortality, and become an economic burden. (Walsh & Magrey, 2021)

 

 

Now how does joint arthritis be associated with low back pain? When individuals start to make repetitive motions to their lumbar spine, it can lead to abnormal changes to the intervertebral discs. When unwanted pressure begins to compress the intervertebral disc constantly, it can cause wear and tear on the disc, causing them to crack and allowing the annular nociceptors to become over-sensitized. (Weinstein, Claverie, & Gibson, 1988) The affected disc then aggravates the surrounding nerve roots and muscles, causing low back pain. When individuals do their everyday normal, factors that cause degenerative changes to the intervertebral discs can lead to chronic low back pain. (Vernon-Roberts & Pirie, 1977) To that point, chronic low back pain associated with joint arthritis can become a chronic issue if not treated right away.

 

Arthritis Explained- Video

Arthritis Explained | El Paso, Tx (2023)

When reducing the effects of chronic low back pain associated with joint arthritis, many individuals seek treatments to relieve their pain-affected areas with a positive outcome. Non-surgical treatments could be the answer, combined with other therapies to reduce chronic low back pain. (Kizhakkeveettil, Rose, & Kadar, 2014) Non-surgical treatments can be customizable to the individual’s pain while being cost-effective. Many people with arthritic joints can benefit from non-surgical treatments as pain specialists like massage therapists and chiropractors can use various techniques to stretch out the affected muscles, increase the joint’s ROM (range of motions) and realign the body out of misalignment to promote the body’s natural healing process. The video above gives an overview of how arthritis can affect the joints, be associated with low back pain, and how these treatments can alleviate its symptoms through various techniques.

Spinal Decompression & Chronic Low Back Pain

Spinal decompression is a non-surgical therapy treatment that can help many individuals with chronic low back pain. Spinal decompression uses gentle traction on the lumbar spine to pull the spine, allowing the fluids and nutrients to flood back to the affected area and help the body naturally heal itself. When individuals start incorporating spinal decompression for their chronic low back pain, they will feel pressure off their spinal discs. (Ramos, 2004) When individuals begin to feel an improvement in their lumbar region after a few consecutive treatments, they will start to regain their lumbar mobility.

 

Spinal Decompression Restoring Lumbar Mobility

Spinal decompression can reduce the effects of chronic low back pain and restore lumbar mobility to the spine. Since spinal decompression uses gentle traction on the spine, the intervertebral disc will return to its original position, while the spinal cavity increases disc height. To that point, spinal decompression can cause individuals to improve mobility and cause them to return to their normal daily activities, as it correlates strongly with pain reduction. (Gose, Naguszewski, & Naguszewski, 1998) By incorporating spinal decompression as part of a routine, many individuals can regain their health without dealing with pain-like symptoms.

 

References

Gose, E. E., Naguszewski, W. K., & Naguszewski, R. K. (1998). Vertebral axial decompression therapy for pain associated with herniated or degenerated discs or facet syndrome: an outcome study. Neurol Res, 20(3), 186-190. doi.org/10.1080/01616412.1998.11740504

 

Kizhakkeveettil, A., Rose, K., & Kadar, G. E. (2014). Integrative therapies for low back pain that include complementary and alternative medicine care: a systematic review. Glob Adv Health Med, 3(5), 49-64. doi.org/10.7453/gahmj.2014.043

 

Ramos, G. (2004). Efficacy of vertebral axial decompression on chronic low back pain: study of dosage regimen. Neurol Res, 26(3), 320-324. doi.org/10.1179/016164104225014030

 

Sharip, A., & Kunz, J. (2020). Understanding the Pathogenesis of Spondyloarthritis. Biomolecules, 10(10). doi.org/10.3390/biom10101461

 

Vernon-Roberts, B., & Pirie, C. J. (1977). Degenerative changes in the intervertebral discs of the lumbar spine and their sequelae. Rheumatol Rehabil, 16(1), 13-21. doi.org/10.1093/rheumatology/16.1.13

 

Walsh, J. A., & Magrey, M. (2021). Clinical Manifestations and Diagnosis of Axial Spondyloarthritis. J Clin Rheumatol, 27(8), e547-e560. doi.org/10.1097/RHU.0000000000001575

 

Weinstein, J., Claverie, W., & Gibson, S. (1988). The pain of discography. Spine (Phila Pa 1976), 13(12), 1344-1348. doi.org/10.1097/00007632-198812000-00002

 

Xiong, Y., Cai, M., Xu, Y., Dong, P., Chen, H., He, W., & Zhang, J. (2022). Joint together: The etiology and pathogenesis of ankylosing spondylitis. Front Immunol, 13, 996103. doi.org/10.3389/fimmu.2022.996103

 

Disclaimer

Gender Transitioning: Expressing and Affirming Gender Identity

By
Dr. Alex Jimenez
-
Portrait, pride and lesbian woman with flag on city bridge, lgbtq community, identity with support .

Gender transitioning is the process of affirming and expressing an individual’s internal sense of gender rather than the one assigned at birth. How can learning the aspects of gender and gender transitioning help support the LGBTQ+ community?

Gender Transitioning: Expressing and Affirming Gender Identity

Gender Transitioning

Gender transitioning or gender affirmation is a process through which transgender and gender-nonconforming individuals align their internal gender identity with their external gender expression. It can be described as a binary – male or female – but can also be non-binary, meaning an individual is neither exclusively male nor female.

  • The process can involve aesthetic appearances, changes in social roles, legal recognitions, and/or physical aspects of the body.
  • Social affirmation – dressing differently or coming out to friends and family.
  • Legal affirmation – changing name and gender on legal documents.
  • Medical affirmation – using hormones and/or surgery to change certain physical aspects of their body.
  • Transgender individuals can pursue some or all of these.

Barriers

Gender transitioning can be obstructed by various barriers that can include:

  • Cost
  • Lack of insurance
  • Lack of family, friends, or partner support.
  • Discrimination
  • Stigma

Addressing  All Aspects

The process does not have a specific timeline and is not always linear.

  • Many transgender and gender-nonconforming individuals prefer gender affirmation to gender transitioning because transitioning is often taken to mean the process of medically transforming the body.
  • An individual does not have to undergo medical treatment to affirm their identity, and some transgender people avoid hormones or gender-affirming surgery.
  • Transitioning is a holistic process that addresses all aspects of who a person is inwardly and outwardly.
  • Certain aspects of transitioning may be more important than others, like changing one’s name and gender on their birth certificate.
  • Reevaluation and revision of gender identity can be continual rather than a step-by-step, one-way process.

Exploring Gender Identity

Gender transitioning often starts in response to gender dysphoria which describes the constant sense of uneasiness that occurs when the gender an individual was assigned at birth does not match how they experience or express their gender internally.

  • Some individuals have experienced symptoms of gender dysphoria as early as 3 or 4 years of age. (Selin Gülgöz, et al., 2019)
  • Gender dysphoria can be largely informed by the culture that surrounds the individual, specifically in cultures where strict codes determine what is masculine/male and feminine/female.

Unease Expressed in Different Ways

  • Dislike of one’s sexual anatomy.
  • A preference for clothes typically worn by the other gender.
  • Not wanting to wear clothes typically worn by their own gender.
  • A preference for cross-gender roles in fantasy play.
  • A strong preference for engaging in activities that are typically done by the other gender.

Dysphoria

  • Gender dysphoria can fully emerge during puberty when awareness about how an individual’s body defines them creates internal distress.
  • Feelings may be amplified when an individual is described as a tomboy, or a sissy, or is criticized and attacked for acting like a girl or acting like a boy.
  • During puberty, the physical changes can cause long-standing feelings of not fitting in and may evolve into feelings of not fitting in their own body.
  • This is when individuals can undergo a process referred to as internal transitioning and begin to change how they see themselves.

Gender transitioning/affirmation becomes the next step. Transitioning is not about changing or recreating oneself but about expressing their authentic self and asserting who they are socially, legally, and/or medically.

Social

Social transitioning involves how a person publicly expresses their gender. The transition can include:

  • Changing pronouns.
  • Using chosen name.
  • Coming out to friends, family, coworkers, etc.
  • Wearing new clothes.
  • Cutting or styling hair differently.
  • Changing mannerisms like moving, sitting, etc.
  • Changing voice.
  • Binding – strapping the chest to hide breasts.
  • Wearing breast and hip prosthetics to accentuate feminine curvature.
  • Packing – wearing a penile prosthesis to create a penile bulge.
  • Tucking – tucking the penis to conceal a bulge.
  • Playing certain sports
  • Pursuing different lines of work.
  • Participating in activities that might typically be seen as male or female.

Legal

Legal transitioning involves changing legal documents to reflect the individual’s chosen name, gender, and pronouns. This includes governmental and non-government documents that can include:

  • Birth certificates
  • Social Security ID
  • Driver’s license
  • Passport
  • Bank records
  • Medical and dental records
  • Voter registration
  • School ID
  • Provisions allowing for changes can vary by state.
  • Some states only allow changes if bottom surgery – genital reconstruction is performed.
  • Others will allow the changes without any form of gender-affirming surgery.
  • Other states have begun to offer an X-gender option for non-binary individuals. (Wesley M King, Kristi E Gamarel. 2021)

Medical

Medical transitioning typically involves hormone therapy to develop some of the male or female sex characteristics. It can also involve surgery to change certain physical aspects combined with hormone therapy.

  • Hormone therapy assists individuals to physically look more like the gender they identify as.
  • They can be used on their own and can also be used before gender-affirming surgery.

Hormone therapy takes two forms:

Transgender Men

Transgender Women

Surgery

Gender affirmation surgery aligns an individual’s physical appearance to their gender identity. Many hospitals provide gender-affirming surgery through a transgender medicine department. Medical procedures include:

  • Facial surgery – Facial feminization surgery.
  • Breast augmentation – Increases breast size with implants.
  • Chest masculinization – Removes contours of breast tissues.
  • Tracheal shaving – Reduces the Adam’s apple.
  • Phalloplasty – Construction of a penis.
  • Orchiectomy – Removal of the testicles.
  • Scrotoplasty – Construction of a scrotum.
  • Vaginoplasty – Construction of a vaginal canal.
  • Vulvoplasty – Construction of the outer female genitalia.

Roadblocks

If you know someone who is transgender or is considering transitioning, learning about gender and gender transitioning and how to be supportive is a great way to be an ally.

Enhancing Your Lifestyle

References

Gülgöz, S., Glazier, J. J., Enright, E. A., Alonso, D. J., Durwood, L. J., Fast, A. A., Lowe, R., Ji, C., Heer, J., Martin, C. L., & Olson, K. R. (2019). Similarity in transgender and cisgender children’s gender development. Proceedings of the National Academy of Sciences of the United States of America, 116(49), 24480–24485. doi.org/10.1073/pnas.1909367116

Irwig, M. S., Childs, K., & Hancock, A. B. (2017). Effects of testosterone on the transgender male voice. Andrology, 5(1), 107–112. doi.org/10.1111/andr.12278

Tangpricha, V., & den Heijer, M. (2017). Estrogen and anti-androgen therapy for transgender women. The Lancet. Diabetes & endocrinology, 5(4), 291–300. doi.org/10.1016/S2213-8587(16)30319-9

National Center for Transgender Equality. Know Your Rights in Health Care.

Kaiser Family Foundation. Update on Medicaid coverage of gender-affirming health services.

Center of Medicare and Medicaid Services. Gender dysphoria and gender reassignment surgery.

Transgender Legal Defense and Education Fund. Health insurance medical policies.

National Center for Transgender Equality and National Gay and Lesbian Task Force. Injustice at Every Turn: A Report of the National Transgender Discrimination Survey.

Turban, J. L., Loo, S. S., Almazan, A. N., & Keuroghlian, A. S. (2021). Factors Leading to “Detransition” Among Transgender and Gender Diverse People in the United States: A Mixed-Methods Analysis. LGBT health, 8(4), 273–280. doi.org/10.1089/lgbt.2020.0437

Upper Crossed Syndrome Muscle Health

By
Dr. Alex Jimenez
-
Female doctor examining pain neck of patient during his visit to hospital

Can musculoskeletal therapies treat individuals with upper crossed syndrome to relieve pain, improve posture, and strengthen the muscles in the neck, shoulders and chest?

Upper Crossed Syndrome Muscle Health

Upper Crossed Syndrome

Upper crossed syndrome is a condition in which the muscles of the shoulders, neck, and chest become weak and tight, and is usually brought on from practicing unhealthy posture. Symptoms typically include:

  • Neck stiffness and pulling sensations.
  • Jaw tension and/or tightness
  • Upper back tension, lack of flexibility, stiffness, and aching soreness.
  • Neck, shoulder, and upper back pain.
  • Tension headaches
  • Rounded shoulders
  • Hunched spine

Upper Crossed Syndrome and Posture

  • The condition affects healthy posture by creating imbalanced muscles between the upper back and chest.
  • The tight short muscles in the upper chest get overly stretched and remain in a semi-contracted state pulling on the back muscles.
  • This causes the muscles in the upper back, shoulders, and neck to get pulled and weaken.
  • The result is a hunched back, forward shoulders, and protruded neck.
  • The specific muscles affected include the trapezius and the levator scapula/side of the neck muscles. (Hospital for Special Surgery. 2023)

Individuals having back pain lasting two weeks or longer are recommended to consult a spine specialist or healthcare provider to examine and determine the cause of the pain symptoms. (National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023)

Lingering Pain

  • The imbalances in muscle activation and movement and unhealthy posture all contribute to the symptoms.
  • The syndrome is characterized by chronic stiffness, tension, pain, and increasing immobility of the chest and shoulder muscles.
  • Over time the tightness and pulling, combined with weakness can lead to shoulder joint damage. (Seidi F, et al., 2020)

Causes

There are certain activities and jobs that can contribute to the development and worsening of the syndrome. Factors that worsen symptoms include: (National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023) – (Seidi F, et al., 2020)

  • Physical trauma/injury to any of the muscle regions.
  • Occupations with high amounts of physical exertion, heavy lifting, and injury risks.
  • Practicing incorrect postures and positioning.
  • Jobs requiring extended periods of sitting and/or standing.
  • Inactivity and/or sedentary lifestyle.
  • Over athletic activity.
  • Smoking.

However, the syndrome is preventable and manageable.

Therapies

Working with a chiropractor and physical massage therapy team can help determine and develop a personalized treatment plan that is the most effective and suitable. A chiropractic and physical therapist will provide several options, which can include: (Cedars-Sinai. 2022) – (National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023) – (Bae WS, et al., 2016)

  • Bracing
  • Massage therapy to increase circulation, relax, and retrain the muscles.
  • Chiropractic adjustments for spinal realignment and posture retraining.
  • Non-surgical mechanical traction and decompression therapy.
  • Kinesiology taping – recovery and preventive.
  • Posture retraining.
  • Muscle movement training.
  • Exercises targeting soft tissues and joints.
  • Core strengthening.
  • Steroid injections to a specific area.
  • Prescription anti-inflammatory medication for pain symptoms – short-term.
  1. Individuals may be advised by the chiropractic therapy team to avoid too much bed rest and to limit or avoid activities that can cause pain or worsen symptoms. (Cedars-Sinai. 2022)
  2. Studies have shown chiropractic spinal manipulation effectively reduces neck, spine, and low back pain symptoms. (Gevers-Montoro C, et al., 2021)

Self Management

There are ways to self-manage upper-crossed syndrome and associated symptoms. Common techniques include: (National Institute of Neurological Disorders and Stroke. 2023) – (National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023)

  • Practicing correct posture.
  • Increasing or decreasing physical activity as recommended by the therapy team.
  • Using ice or heat packs to relieve pain and increase circulation to promote muscle rehabilitation and healing.
  • Using topical pain creams or gels.
  • Over-the-counter nonsteroidal – NSAIDs, like Advil or Motrin and Aleve.
  • Muscle relaxants to relieve tension short-term.

Enhance Your Lifestyle

References

Hospital for Special Surgery. Move with the purpose to combat upper and lower crossed syndromes.

National Institute of Arthritis and Musculoskeletal and Skin Diseases. Back pain.

Seidi, F., Bayattork, M., Minoonejad, H., Andersen, L. L., & Page, P. (2020). Comprehensive corrective exercise program improves alignment, muscle activation, and movement pattern of men with upper crossed syndrome: a randomized controlled trial. Scientific reports, 10(1), 20688. doi.org/10.1038/s41598-020-77571-4

Bae, W. S., Lee, H. O., Shin, J. W., & Lee, K. C. (2016). The effect of middle and lower trapezius strength exercises and levator scapulae and upper trapezius stretching exercises in upper crossed syndrome. Journal of physical therapy science, 28(5), 1636–1639. doi.org/10.1589/jpts.28.1636

National Institute of Neurological Disorders and Stroke. Back pain.

Cedars-Sinai. Back and neck pain.

Gevers-Montoro, C., Provencher, B., Descarreaux, M., Ortega de Mues, A., & Piché, M. (2021). Clinical Effectiveness and Efficacy of Chiropractic Spinal Manipulation for Spine Pain. Frontiers in pain research (Lausanne, Switzerland), 2, 765921. doi.org/10.3389/fpain.2021.765921

1...333435...131Page 34 of 131
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
Contact us: chat@elpasobackclinic.com
Facebook Instagram Linkedin Pinterest Twitter Youtube

POPULAR POSTS

POPULAR CATEGORY

© Website Design: El Paso Sciatica Specialist®
Tel: 915-412-6677
Email: chat@elpasobackclinic.com