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Category: Chiropractic Care

ChiroMedBlogChiropractic Care

Experience expert Chiropractic care in El Paso, TX for effective pain relief and improved mobility. Our skilled chiropractors provide personalized treatments for back pain, neck pain, and joint issues. Utilizing advanced techniques, we help restore alignment, reduce discomfort, and enhance your overall well-being. Visit us today for top-rated chiropractic care in El Paso. Book your appointment now and take the first step toward a pain-free life

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Improve Your Well-being with Chiropractic Care And Health Coaching

Can individuals reduce being sick by incorporating chiropractic care and health coaching as a treatment plan to relieve pain?

What Happens To The Body When It’s Sick?

How often do you feel constant aches and pains in various locations of your body? Do you feel that your head feels like there is cotton inside or that you have a pounding sensation that makes you stay in bed? Or how often have allergies made you constantly sneeze, making your back and chest hurt continuously? When it comes to the human body, these scenarios can cause a person to develop various ailments that can cause the body to become tired and sick. Environmental factors like stress, an excessive workload, improper dieting, and physical inactivity all play a role in causing overlapping risk profiles to the body while causing the immune system to work overtime. When it comes to the immune system and environmental factors, there is a bidirectional relationship as the immune system releases inflammatory cytokines to foreign pathogens and eliminates the issue. However, environmental factors affecting the immune system can even impact its functioning at the physical level. (Venter et al., 2020) When the body starts to feel sick, many people experience aches and pain in their muscles in the upper and lower quadrants. This can, over time, develop into overlapping pain-like symptoms that can cause doctors to prescribe medication to control these symptoms. Many symptoms that can be combined with being sick include:

  • Headaches/migraines
  • Nausea/vomiting
  • Fatigue
  • Muscle aches & pains
  • Allergies

When this happens, a person could be dealing with a tired, nervous system and experiencing body pains that can lead to various issues, thus needing treatment. We associate with certified medical providers who inform our patients of the benefits of incorporating chiropractic care and health coaching to improve their health and reduce sickness. While asking important questions to our associated medical providers, we advise patients to integrate ways to reduce the chances of being sick through a customized treatment plan. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

A Tired Nervous System  & Body Pains

When it comes to the body starting to feel sick, it can be due to a tired, nervous system that is causing problems to arise in the body. The nervous system is the main control for the body as it controls pain, movement, organ function, and reactions, and the body needs to be consistently maintained to achieve optimal operations. When environmental factors affect the nervous system, it can lead to symptoms of nerve interference and body pain that can cause various issues. When various biomechanical, biochemical, and neuropsychological factors contribute to the body and cause pain, it can negatively affect a person’s quality of life. (Sarkovich et al., 2024) It can also negatively impact the spine and cause spinal misalignment, thus affecting the individual. When a person is dealing with spinal misalignment, they begin dealing with poor postural habits, limited range of motion, and pain within the upper, middle, and lower back. (Chu & Trager, 2022) This, in turn, causes a longer duration of the symptoms while increasing the presence and severity of degenerative changes. (Davis et al., 2022) So when degenerative changes and dangerous pressure are affecting the nerves correlated with spinal misalignment, many people can begin to seek treatment to realign the spine and reduce the chances of becoming sick.

The Role of Chiropractic Care On Improving Your Health-Video

Chiropractic Care For Improving The Body

When restoring spinal alignment and reducing the chances of the body becoming sick again, many people seek holistic, non-invasive, customized, cost-effective, holistic treatment. Chiropractic care can help realign the spine through manual and mechanical manipulation to determine the root cause of the issue and reduce nerve interference. Chiropractors can assess and detect nerve interference to identify any problems affecting the body. At the same time, chiropractic care can be used as a therapeutic intervention to regulate the body’s blood pressure and provide spinal rehabilitation. (Sullivan et al., 2020) At the same time, chiropractic care has a unique relationship with other treatments to ensure the body is healthy and energetic.

Health Coaching To Reduce Being Sick

While chiropractors can help restore the body through spinal realignment and rehabilitation, they also work with a health coach to make small changes and incorporate healthy habits to enhance chiropractic care. Exercise, proper dieting, and incorporating supplements combined with chiropractic care benefit complete wellness by reducing days of suffering from illnesses. (Khodakarami, 2020) When people start to think more about their help, incorporating chiropractic care with health coaching can be the key to maintaining healthy habits, listening, and being mindful of their bodies to reduce the effects of pain and discomfort. A healthy body can be energetic and free from diseases, dysfunction, pain, and discomfort, allowing individuals to continue their routine more healthily.

References

Chu, E. C., & Trager, R. J. (2022). Neck Pain and Headache After Pinealectomy: Improvement with Multimodal Chiropractic Therapies. Am J Case Rep, 23, e937906. https://doi.org/10.12659/AJCR.937906

Davis, B. A., Dunn, A. S., Golley, D. J., & Chicoine, D. R. (2022). Chiropractic Clinical Outcomes Among Older Adult Male Veterans With Chronic Lower Back Pain: A Retrospective Review of Quality-Assurance Data. J Chiropr Med, 21(2), 77-82. https://doi.org/10.1016/j.jcm.2022.02.004

Khodakarami, N. (2020). Treatment of Patients with Low Back Pain: A Comparison of Physical Therapy and Chiropractic Manipulation. Healthcare (Basel), 8(1). https://doi.org/10.3390/healthcare8010044

Sarkovich, S., Leonardi, C., Darlow, M., Martin, D., Issa, P., Soria, T., Bronstone, A., & Clement, C. (2024). Back pain in adolescent idiopathic scoliosis: frequency and risk factors. Spine Deform, 12(5), 1319-1327. https://doi.org/10.1007/s43390-024-00904-0

Sullivan, S. G., Paolacci, S., Kiani, A. K., & Bertelli, M. (2020). Chiropractic care for hypertension: Review of the literature and study of biological and genetic bases. Acta Biomed, 91(13-S), e2020017. https://doi.org/10.23750/abm.v91i13-S.10524

Venter, C., Eyerich, S., Sarin, T., & Klatt, K. C. (2020). Nutrition and the Immune System: A Complicated Tango. Nutrients, 12(3). https://doi.org/10.3390/nu12030818

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Exploring Nociceptors: Detecting and Reacting to Pain

Can understanding how nociceptors function and their role in processing pain signals help individuals who are managing injuries and/or living with chronic pain conditions?

Nociceptors

Nociceptors are nerve endings that detect harmful stimuli, such as extreme temperatures, pressure, and chemicals, and signal pain. They are the body’s first defense against potentially damaging environmental inputs.

  • Nociceptors are in the skin, muscles, joints, bones, internal organs, deep tissues, and cornea.
  • They detect harmful stimuli and convert them into electrical signals.
  • These signals are sent to the brain’s higher centers.
  • The brain interprets the signals as pain, which prompts the body to avoid the harmful stimulus.

Nociceptors, often called pain receptors, are free nerve endings all over the body. They play a pivotal role in how the body feels and reacts to pain. The main purpose of a nociceptor is to respond to damage to the body by transmitting signals to the spinal cord and brain. (Purves D, Augustine GJ, Fitzpatrick D, et al., editors. 2001) If you bang your foot, the nociceptors on the skin are activated, sending a signal to the brain via the peripheral nerves to the spinal cord. Pain resulting from any cause is transmitted this way. Pain signals are complex, carrying information about the stimuli’s location and intensity. This causes the brain to fully process the pain and send communication back to block further pain signals.

Classification

There are different classes of nociceptors, which are based on which type of stimuli they respond to (University of Texas McGovern Medical School, 2020)

Thermal

  • Thermal nociceptors respond to extreme hot or cold temperatures.
  • For instance, when touching a hot stove, the nociceptors, which signal pain, are activated immediately, sometimes before you know what you’ve done.

Mechanical

  • Mechanical nociceptors respond to intense stretching or strain, such as pulling a hamstring or straining a tendon.
  • The muscles or tendons are stretched beyond their ability, stimulating nociceptors and sending pain signals to the brain.

Chemical

  • Chemical nociceptors respond to chemicals released from tissue damage.
  • For example, prostaglandins and substance P or external chemicals like topical capsaicin pain creams.

Silent

  • Silent nociceptors must be first activated by tissue inflammation before responding to a mechanical, thermal, or chemical stimulus.
  • Most visceral nociceptors are located on organs in the body.

Polymodal

  • Polymodal nociceptors respond to mechanical, thermal, and chemical stimuli.

Mechano-thermal

  • Mechano-thermal nociceptors respond to mechanical and thermal stimuli.

Pain Transmission

Nociceptors are also classified by how fast they transmit pain signals. Transmission speed is determined by the type of nerve fiber known as an axon a nociceptor has. There are two main types.

  • The first type is A fiber axon, fibers surrounded by a fatty, protective sheath called myelin.
  • Myelin allows nerve signals/action potentials to travel rapidly.
  • The second type is C fiber axons, which are not surrounded by myelin and transmit slower. (University of Texas McGovern Medical School, 2020)

Because of the difference in transmission speed, the pain signals from the A fibers reach the spinal cord first. As a result, after an acute injury, an individual experiences pain in two phases, one from the A fibers and one from the C fibers. (Ngassapa D. N. 1996)

Pain Perception Phases

When an injury occurs, the stimulated nociceptors activate the A fibers, causing a person to experience sharp, prickling pain.

  1. This is the first phase of pain, known as fast pain, because it is not especially intense but comes right after the stimulus.
  2. During the second phase of pain, the C fibers are activated, causing an intense, burning pain that persists even after the stimulus has stopped.
  3. The fact that the C fibers carry burning pain explains why there is a short delay before feeling the sensation.
  4. The C fibers also carry aching, sore pain caused by organs within the body, such as a sore muscle or stomachache. (Ngassapa D. N. 1996)

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

From Injury To Recovery With Chiropractic Care

References

Purves D, A. G., Fitzpatrick D, et al., editors. (2001). Nociceptors. In Neuroscience. 2nd edition. (2nd ed.). Sunderland (MA): Sinauer Associates. https://www.ncbi.nlm.nih.gov/books/NBK10965/

University of Texas McGovern Medical School. (2020). Chapter 6: Pain Principles. https://nba.uth.tmc.edu/neuroscience/m/s2/chapter06.html

Ngassapa D. N. (1996). Comparison of functional characteristics of intradental A- and C-nerve fibres in dental pain. East African medical journal, 73(3), 207–209.

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Wrist Sprain: Diagnosis and Treatment Options

Can knowing about wrist sprains—their types, symptoms, causes, and diagnoses—help develop an effective treatment program?

Wrist Sprain

Wrist sprains are injuries that affect ligaments that attach bone to bone. They occur after a fall from work overuse, house tasks, during sports activities, or with other direct trauma. Symptoms of a wrist sprain include:

  • Pain
  • Swelling
  • Bruising
  • Decreased range of motion
  • Weakness
  • Tingling

The injury affects the ligaments and soft tissue structures connecting bone to bone. Mild wrist sprains typically heal within a few weeks; most heal without complications in six to 12 weeks. (National Health Service, 2020) However, severe injuries can require surgery, physical therapy, and months to recover fully.

Grades and Types

The three grades of sprains are graded by the severity of the injury (American Academy of Orthopaedic Surgeons, 2024)

Grade 1

  • Ligaments are stretched; this is considered a mild sprain.
  • The injury may heal in one to three weeks with standard care. (Mass General Brigham, 2025)

Grade 2

  • Ligaments are partially torn; this is considered a moderate sprain.
  • It may need a brace; healing can take three to six weeks. (Mass General Brigham, 2025)

Grade 3

  • Ligaments are torn completely or have pulled away from the bone.
  • Sometimes, a piece of bone comes off with it, a condition called an avulsion fracture.
  • This is considered a severe sprain. It can take months to heal completely. (Mass General Brigham, 2025)

The wrist is made up of three joints (American Society for Surgery of the Hand, 2017)

Distal radioulnar

  • This joint is between the two forearm bones.
  • The radius on the thumb side.
  • The ulna on the pinky side.

Radiocarpal

  • This joint is between the radius and three small bones in the base of the hand.
  • The scaphoid
  • The triquetrum
  • The lunate

Ulnocarpal

  • This joint is between the ulna and the articular disc and cushions it from the carpal bones, the lunate, and the triquetrum.

Wrist sprains can affect any of these joints but more commonly affect the ligament between the scaphoid and lunate bone or the triangular fibrocartilage complex/TFCC on the pinky side of the wrist.

Symptoms

The primary symptom of a wrist sprain is pain, especially when moving or touching the injured area. Other symptoms can include: (National Library of Medicine, 2021) (American Academy of Orthopaedic Surgeons, 2024)

  • Decreased range of motion
  • Swelling
  • Bruising
  • Feeling instability in the wrist 
  • Weakness
  • Numbness/tingling
  • Popping sensation
  • Warm skin

Causes

The common cause of wrist sprain is falling on an outstretched hand. (American Academy of Orthopaedic Surgeons, 2024) Other common causes include:

  • Repetitive overuse work injuries.
  • Housework and tasks.
  • Sports include skateboarding, gymnastics, basketball, snowboarding, hockey, and contact sports.

Diagnosis

A healthcare provider will diagnose a wrist sprain based on symptoms and injury causes. X-rays are the first imaging to rule out fractures. Other tests can include:

  • Magnetic resonance imaging – MRI
  • Computed tomography – CT scan
  • Arthrogram -X-rays with contrast dye

Treatment

Nonsteroidal anti-inflammatory drugs, such as Aleve, Advil, Motrin, and aspirin, can treat pain and inflammation. The severity of the wrist sprain determines whether additional treatment is needed. Sprains should initially be treated with the RICE protocol (American Academy of Orthopaedic Surgeons, 2024)

Rest

  • Minimize using the injured wrist for at least two days.
  • Wear a splint for support.
  • Avoid sudden movements.
  • Avoid placing too much pressure on the wrist.

Ice

  • Cold packs are recommended several times daily for 20 minutes to decrease pain and swelling.

Compression

  • Wrap the wrist with an elastic bandage or Kinesio tape to help reduce swelling.

Elevation

  • To decrease swelling, use pillows to elevate the wrist as much as possible above the level of your heart.
  1. Grade 1 sprains usually heal with basic care within a week or two.
  2. Grade 2 sprains often require wearing a brace for an extended period while the ligament heals, which can take up to six weeks. (American Society for Surgery of the Hand, 2018)
  3. The removable brace or splint should be worn when using the arm.
  4. It can be taken off at rest at night and when bathing. (National Health Service, 2020)
  5. Individuals may need the brace for a week or more.

A healthcare provider may also recommend stretching exercises to overcome stiffness and regain mobility. (American Academy of Orthopaedic Surgeons, 2024) Physical therapy, occupational therapy, or treatment by a certified hand therapist can also reduce pain and improve range of motion and strength.

Treatment for grade 3 sprains often requires surgery. Grade 3 sprains, including avulsion fractures, often require a six-week cast for bones to heal. In some cases, the bones might also need a screw or temporary wires to hold them in the proper position. (Vannabouathong, C. et al., 2018) Severe wrist sprains may also require surgery to repair the injured ligament. If the original ligament cannot be repaired, a piece of the tendon can be used to reconstruct it. (American Society for Surgery of the Hand, 2020)

Healing Time

Mild to moderate sprains usually recover within a few weeks without long-term complications. (American Society for Surgery of the Hand, 2018) The prognosis for severe wrist sprains improves with early diagnosis and treatment. After surgery, ligaments usually heal within eight to 12 weeks but can take six to 12 months for function to return to normal. (American Academy of Orthopaedic Surgeons, 2024)

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

The Path to Healing Personal Injury

References

National Health Service. (2020). Advice after spraining your wrist. https://www.ruh.nhs.uk/patients/patient_information/ORT_057_Advice_after_a_wrist_sprain.pdf

American Academy of Orthopaedic Surgeons. (2024). Wrist sprains. https://orthoinfo.aaos.org/en/diseases–conditions/wrist-sprains

Mass General Brigham. (2025). Wrist sprains. https://www.massgeneralbrigham.org/en/patient-care/services-and-specialties/sports-medicine/conditions/hand-arm/wrist-sprain

American Society for Surgery of the Hand. (2017). Anatomy 101: Wrist joints. https://www.assh.org/handcare/blog/anatomy-101-wrist-joints

National Library of Medicine. (2021). Wrist injuries and disorders. Retrieved from https://medlineplus.gov/wristinjuriesanddisorders.html

American Society for Surgery of the Hand. (2018). Sprained wrist. https://www.assh.org/handcare/condition/sprained-wrist

Vannabouathong, C., Ayeni, O. R., & Bhandari, M. (2018). A Narrative Review on Avulsion Fractures of the Upper and Lower Limbs. Clinical medicine insights. Arthritis and musculoskeletal disorders, 11, 1179544118809050. https://doi.org/10.1177/1179544118809050

American Society for Surgery of the Hand. (2020). Scapholunate torn ligament. https://www.assh.org/handcare/condition/scapholunate-torn-ligament

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Effective Back Stretching Exercises for Pain Management

Can knowing how to stretch your back help reduce pain and improve your range of motion?

Stretch Your Back

Over time, muscle tension can cause significant back pain and increase the risk of a back injury. Getting into a regular back stretching routine can help prevent back and spinal issues. These exercises can be performed when your back hurts to ease a backache or to avoid future problems. However, before beginning an exercise or stretch regimen, talk to your healthcare provider about any questions and what is safe for you. A few things to be mindful of are:

  • When stretching, don’t try to push past your pain limit.
  • Listen to your body, which leads to a calmer nervous system.
  • Take special care when stretching during pregnancy, as the hormones supporting your pregnancy could lead to overstretching or injury.

Warm Up

Stretching cold muscles can lead to injury. Always warm up first.

  • Do between five and 10 minutes of mild activity, such as walking.
  • Apply heat for 15 to 20 minutes before stretching.

Knees-to-Chest Back Stretch

To perform:

  • Lie on your back with your feet flat on the floor.
  • Bring your legs toward your chest With your knees bent.
  • Place your hands behind your thighs or on the shins, and pull the legs down toward your chest.
  • Pull until there is a gentle stretch.
  • Hold for 15 seconds.
  • Return to the starting position.
  • Do a total of 10 reps.

Supine Twist Back Stretch

To perform:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Keep your back flat on the floor, rotate your hips to the left, and lower your legs until you feel the stretch.
  • Hold for 15 seconds.
  • Return to the starting position.
  • Next, rotate the hips to the right and lower your legs to the floor until you feel a gentle stretch.
  • Hold for 15 seconds.
  • Return to the starting position.
  • Repeat for nine reps.

Prone Bridging Back Stretch

To perform:

  • Lie on your stomach.
  • Prop yourself up on your elbows.
  • Extend your back.
  • Start straightening your elbows, further extending the back.
  • Continue straightening the elbows until the stretch is felt.
  • Hold for 15 seconds.
  • Return to the starting position.
  • Repeat for nine reps.

Supine Butt Lift Back Stretch

To perform:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Push down through the feet as you slowly raise yourself off the floor.
  • Hold for 10 seconds.
  • Return to starting position.
  • Repeat for nine reps.

Seated Forward Curl Back Stretch

To perform:

  • Sit in a chair with your feet flat on the ground.
  • Bend forward until your chest is on your thighs, and you can touch the ground with your hands.
  • Hold for 10 seconds.
  • Return to the starting position.
  • Repeat for nine reps.

Side Stretch

To perform:

  • Stand up straight with your arms at your sides and feet shoulder-width apart.
  • Bend sideways to the left while sliding your left hand down your thigh and reaching your right arm over your head.
  • Hold for 10 seconds.
  • Return to the starting position.
  • Now, bend to the right while sliding your right hand down your thigh and reaching your left arm over your head.
  • Hold for 10 seconds.
  • Repeat for nine reps.

Other Treatments to Loosen a Tight Back

Many healthcare providers recommend other treatments for back pain before using medication. Recommended treatments that can help loosen the back include: (Sudhakaran P. 2021)

Acupuncture

  • Acupuncture needles are inserted in release points to unblock stagnated blood and energy circulation.
  • They have an analgesic, pain-relieving effect. (Foley C., & Litscher G. 2024)

Massage Therapy

  • Various massages involve kneading soft tissue in the back with hands, fingers, elbows, or instruments/tools/devices to relieve stress or pain.

Spinal Manipulation

  • Practiced by chiropractors, this therapy involves using the hands or instruments/tools/devices to manipulate the joints in the spine to relieve pain.

Tai Chi

  • Based on martial arts, slow movements, and deep breaths help to work muscle groups in flowing motions, supporting back strength and overall health.

Yoga

  • Yoga combines physical poses, breathwork, and meditation to help build strength, be restorative, and relax the body.

Anti-inflammatory Diet

  • An anti-inflammatory diet can also benefit tight muscles. (U.S. Department of Defense, 2012)
  • Incorporating foods like those on the Mediterranean diet, which emphasizes fish, vegetables, and olive oil, can help reduce chronic inflammation and help with back pain.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. We build optimal health and wellness solutions with primary healthcare providers and specialists to integrate a treatment plan to resolve musculoskeletal problems.

Stretching Benefits

References

Sudhakaran P. (2021). Acupuncture for Low-Back Pain. Medical acupuncture, 33(3), 219–225. https://doi.org/10.1089/acu.2020.1499

Foley, C., & Litscher, G. (2024). The Biggest Obstacle to the Integration of Acupuncture: The Meaning of Qi from the Ancients to Einstein. Medical acupuncture, 36(1), 5–11. https://doi.org/10.1089/acu.2023.0054

U.S. Department of Defense. (2012). Complementary Alternative Medicine for Low Back Pain. Retrieved from https://media.defense.gov/2019/Oct/22/2002198454/-1/-1/0/CAM%20FOR%20LOW%20BACK%20PAIN.PDF

By admin 0 Comments Chiropractic Care, Diet, Gut Health , , , , , , , , , , ,

Miso: A Superfood with Beneficial Properities for Your Well-Being

Can individuals incorporate miso into their diets to improve their gut health and utilize its beneficial properties?

What Is Miso?

As the weather starts to get colder, many people start thinking about making soups, stews, and hot foods. However, when it comes to a person’s health and wellness, many people wonder what to add to their soups while adding many nutritional foods and proteins that can make them not only flavorful but also add beneficial properties to their diet. Why not add miso? Miso is fermented soybean paste, a rice-based food product in Japan that is a staple cooking product. (Saeed et al., 2022) Additionally, since miso is a soybean product, many people incorporate it into their soups as it contributes to many health benefits to Japanese-style diets and can even enhance various dishes. (Ito, 2020) At the same time, many people who start to incorporate miso as part of their diet will notice some beneficial results in their gut system. We associate with certified medical providers who inform our patients of the benefits of incorporating miso into a nutritional diet. While asking important questions to our associated medical providers, we advise patients to integrate ways to add miso to their foods and help reduce bad bacterial growth in their gut system. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

Types Of Miso

Miso can come in various types depending on how long it has been left to be fermented and its ingredients to see what color and flavor intensity will be put into the cooking. All miso products are in paste form and can be paired well with any protein like chicken, meat, and fish. The types of miso include:

  • White miso (Shiro miso): Mildest, sweet, less salty
  • Yellow miso (Shinshu miso): Mild, earthier, more acidic
  • Red miso (Aka miso): Salty, slightly bitter
  • Brown rice miso (Genmai miso): Sweet, mild, earthy
  • Barley miso (Mugi miso): Mild, earthy, not gluten-free

Miso Nutritional Facts

When it comes to the nutritional facts of miso, one tablespoon of miso contains about:

  • 1 tbsp of miso: 17g
  • Calories: 34
  • Total Fats: 1g
  • Cholesterol: 0mg
  • Sodium: 634mg
  • Total Carbohydrates: 4.3g
  • Protein: 2.2g

It is important to note that a bit of miso goes a long way due to its high sodium content and its various vitamins and nutrients.

Eat Right To Feel Better- Video

Beneficial Properties of Miso

When it comes to the beneficial properties of miso, it has numerous benefits that can help the body provide the nutrients it needs to fuel. Since miso is a fermented seasoning, it is rich in nutrients and has probiotic microorganisms that can help propagate healthy good bacteria to the gut while enhancing the immune system. (Paul et al., 2023) Additionally, when consumed daily, miso can help improve skin moisture, stimulate ceramides, have an anti-hypertensive effect, and many other beneficial effects. (Kotake et al., 2022)

Improves Gut Health

Since miso is a probiotic, it can help many individuals with gut issues since the gut system has trillions of bacteria that activate and mediate the body. (de Vos et al., 2022) Many people don’t realize that the gut is known as the second brain, and when environmental factors start to affect the gut, it can cause many health problems. So, adding miso can help influence good bacteria to reduce harmful bacteria and directly influence the epithelial immune cells of the GI tract. (Wieers et al., 2019)

Incorporating Miso In Your Diet

Since miso has a sweet/salty flavor, it can be used in various recipes. It can be taken in small amounts depending on the individual’s taste and what ingredients many people use for their cooking. At the same time, if a person is on a low-sodium diet, limiting the intake or avoiding it if they have a food allergy to soy is best. Making small changes and adding healthy nutritional substitutes to food can help many people live healthier.

References

de Vos, W. M., Tilg, H., Van Hul, M., & Cani, P. D. (2022). Gut microbiome and health: mechanistic insights. Gut, 71(5), 1020-1032. https://doi.org/10.1136/gutjnl-2021-326789

Ito, K. (2020). Review of the health benefits of habitual consumption of miso soup: focus on the effects on sympathetic nerve activity, blood pressure, and heart rate. Environ Health Prev Med, 25(1), 45. https://doi.org/10.1186/s12199-020-00883-4

Kotake, K., Kumazawa, T., Nakamura, K., Shimizu, Y., Ayabe, T., & Adachi, T. (2022). Ingestion of miso regulates immunological robustness in mice. PLOS ONE, 17(1), e0261680. https://doi.org/10.1371/journal.pone.0261680

Paul, A. K., Lim, C. L., Apu, M. A. I., Dolma, K. G., Gupta, M., de Lourdes Pereira, M., Wilairatana, P., Rahmatullah, M., Wiart, C., & Nissapatorn, V. (2023). Are Fermented Foods Effective against Inflammatory Diseases? Int J Environ Res Public Health, 20(3). https://doi.org/10.3390/ijerph20032481

Saeed, F., Afzaal, M., Shah, Y. A., Khan, M. H., Hussain, M., Ikram, A., Ateeq, H., Noman, M., Saewan, S. A., & Khashroum, A. O. (2022). Miso: A traditional nutritious & health-endorsing fermented product. Food Sci Nutr, 10(12), 4103-4111. https://doi.org/10.1002/fsn3.3029

Wieers, G., Belkhir, L., Enaud, R., Leclercq, S., Philippart de Foy, J. M., Dequenne, I., de Timary, P., & Cani, P. D. (2019). How Probiotics Affect the Microbiota. Front Cell Infect Microbiol, 9, 454. https://doi.org/10.3389/fcimb.2019.00454

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Restless Leg Syndrome: The Key To Improving Sleep

Can individuals find therapeutic ways to reduce restless leg syndrome and improve their sleep quality in their beds?

What Is Restless Leg Syndrome?

Do you feel general aches or leg pain, causing you to feel restless? Do you experience fatigue throughout the day, making it difficult to fall asleep? Or do you feel uncomfortable sensations in your legs, making falling and staying asleep difficult? Many people worldwide have experienced these issues known as restless leg syndrome. Also known as Willis-Ekbom disease, restless leg syndrome is often characterized by an uncomfortable urge to move legs when a person rests for the night and can be accompanied by unpleasant sensations that cause irresistible restlessness. (Gossard et al., 2021) Restless leg syndrome (RLS) can also be primary or secondary depending on the severity of the issue affecting the individual’s legs. Since the legs allow the individual to be mobile through walking, running, and jumping, the various muscles and tendons that make up the legs can succumb to RLS. As it is a chronic movement disorder, it is common to many individuals. It is associated with abnormal, non-painful sensations that are active when a person rests and relieved when they are in motion. (Mansur et al., 2025) We associate with certified medical providers who inform our patients of how restless leg syndrome affects their legs. While asking important questions to our associated medical providers, we advise patients to incorporate ways to reduce restless leg syndrome and restore their sleep quality. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

Causes

What causes individuals to develop RLS can often be correlated with environmental factors. Additionally, since RLS can be primary or secondary, the overlapping risk profiles also play a factor. Environmental factors like stress and anxiety can cause the central nervous system to go haywire, causing the sensations to set off and become worse. When RLS is primary, the central nervous system can cause the legs to develop RLS by not getting enough dopamine, which is a neurotransmitter that regulates body movement. The RLS symptoms can worsen when there isn’t enough dopamine in the body. When RLS is secondary, it could be due to iron deficiency that the brain areas have low levels of iron being transported to the blood-brain barrier and not being imported to the neuronal cells. (Vlasie et al., 2022) This can cause numerous symptoms and affect the legs when a person is trying to get a good night’s rest.

Symptoms

Some of the symptoms associated with RLS can affect the circadian rhythm, which can cause the central nervous system to sensitize and hyperarousal, leading to sensory disturbances and frequent awakening periods. (Tang et al., 2023) Other symptoms include:

  • Crawling/ Itching sensations
  • Fatigue
  • Mood changes
  • Difficulty concentrating
  • Sleep disruptions

Peripheral Neuropathy & Chiropractic Care-Video

Ways To Reduce Restless Leg Syndrome

When it comes to reducing restless leg syndrome, many people can find ways to minimize the comorbidities associated with RLS. Many people can sleep with the right mattress and pillows that can help provide them with a restful night. Others may try exercising or meditation to reduce the everyday stress that is affecting them. These small changes can help many people develop healthy sleeping habits that improve sleep quality and incorporate a proper sleeping routine. (Taximaimaiti et al., 2021)

Vitamins & Supplements

Incorporating iron supplements to reduce the effects of restless leg syndrome by replenishing the neurons and cells in the central nervous system. (Elstrott et al., 2020) Combined with magnesium, this can help lower the intensity of the RLS symptoms and even improve sleep quality. (Jadidi et al., 2022) Ask the doctor which iron supplement the body is low on before buying.

Massage

Incorporating massages as part of a routine to reduce restless leg syndrome can benefit the body. Massage therapists can work on the muscles in the lower extremities to manipulate the soft tissues while strengthening the immune system. Massages like reflexology, Swedish, and deep tissue can help reduce stress and anxiety, relieve leg fatigue, improve blood circulation, and reduce sleep disturbances. (Ghanbari et al., 2022)

Conclusion

Incorporating these various techniques and remedies to reduce restless leg syndrome can improve the body and increase sleep quality. Making small changes to these everyday stressors can reduce the chances of restless leg syndrome returning.

References

Elstrott, B., Khan, L., Olson, S., Raghunathan, V., DeLoughery, T., & Shatzel, J. J. (2020). The role of iron repletion in adult iron deficiency anemia and other diseases. Eur J Haematol, 104(3), 153-161. https://doi.org/10.1111/ejh.13345

Ghanbari, A., Shahrbabaki, P. M., Dehghan, M., Mardanparvar, H., Abadi, E. K. D., Emami, A., & Sarikhani-Khorrami, E. (2022). Comparison of the Effect of Reflexology and Swedish Massage on Restless Legs Syndrome and Sleep Quality in Patients Undergoing Hemodialysis: a Randomized Clinical Trial. Int J Ther Massage Bodywork, 15(2), 1-13. https://doi.org/10.3822/ijtmb.v15i2.705

Gossard, T. R., Trotti, L. M., Videnovic, A., & St Louis, E. K. (2021). Restless Legs Syndrome: Contemporary Diagnosis and Treatment. Neurotherapeutics, 18(1), 140-155. https://doi.org/10.1007/s13311-021-01019-4

Jadidi, A., Rezaei Ashtiani, A., Khanmohamadi Hezaveh, A., & Aghaepour, S. M. (2022). Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial. BMC Complement Med Ther, 23(1), 1. https://doi.org/10.1186/s12906-022-03814-8

Mansur, A., Castillo, P. R., Rocha Cabrero, F., & Bokhari, S. R. A. (2025). Restless Legs Syndrome. In StatPearls. https://www.ncbi.nlm.nih.gov/pubmed/28613628

Tang, M., Sun, Q., Zhang, Y., Li, H., Wang, D., Wang, Y., & Wang, Z. (2023). Circadian rhythm in restless legs syndrome. Front Neurol, 14, 1105463. https://doi.org/10.3389/fneur.2023.1105463

Taximaimaiti, R., Luo, X., & Wang, X. P. (2021). Pharmacological and Non-pharmacological Treatments of Sleep Disorders in Parkinson’s Disease. Curr Neuropharmacol, 19(12), 2233-2249. https://doi.org/10.2174/1570159X19666210517115706

Vlasie, A., Trifu, S. C., Lupuleac, C., Kohn, B., & Cristea, M. B. (2022). Restless legs syndrome: An overview of pathophysiology, comorbidities and therapeutic approaches (Review). Exp Ther Med, 23(2), 185. https://doi.org/10.3892/etm.2021.11108

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Key Exercises in the Treatment of Achilles Tendonitis: A Protocol

Can incorporating an exercise program like the Alfredson Protocol help athletes and individuals who have hurt their Achilles tendon find pain relief and healing so they can return to regular physical activities?

Exercise Protocol Achilles Tendonitis

Achilles tendonitis occurs when the tendon at the back of the ankle gets injured. It is common in runners. For individuals who have Achilles tendonitis, walking and running can be painful. You might have to stop engaging in exercise and physical activities like sports. Depending on your job, having the condition may make working harder. Here are a few of the signs and symptoms of the condition:

  • Pain in the back of the lower leg, just above the heel.
  • Pain with running, jumping, or pointing the toes.
  • A small lump on the Achilles tendon just above the heel.

The first line of treatment is to rest and ice the tendon. Anti-inflammatory medications can help reduce pain. (American Academy of Orthopaedic Surgeons, 2022) Physical therapy can include strengthening exercises, ultrasound heat therapy, and deep massage. Exercises stretching the nearby muscles will help gradually increase the stress the tendon can handle, eventually reducing inflammation and swelling. Stretching and flexibility exercises will help an Achilles tendon heal. (University of Michigan, 2023)

The only way to determine if an individual has injured their Achilles tendon is to see a doctor. If the injury is Achilles tendonitis, a physical therapist may be recommended. A physical therapist can train individuals on the Alfredson protocol, an exercise protocol program for those with Achilles tendonitis (tendinopathy) that research has shown is helpful for those with the condition. The therapist will train on how to exercise to strengthen the tendon. The exercises stretch the Achilles tendon to help it handle forces and stress, known as eccentric loading. (Stevens M., & Tan C. W. 2014)

Inflammation

Tendonitis is inflammation of a tendon. However, studies have shown that the tendon might not be inflamed in those with the condition. When an area of the body is inflamed, inflammatory cells are present. Individuals usually feel pain in the inflamed area. For those with Achilles tendonitis, the tendon will present with pain, but not necessarily because the tendon is inflamed. Under a microscope, researchers examined tissue from the tendons of those with Achilles tendonitis. They did not find inflammatory cells in the tissue. (Stevens M., & Tan C. W. 2014) This means that although individuals felt pain, they were not inflamed. If there are no inflammatory cells in the tendon, this could explain why those with Achilles tendonitis often do not find relief from the anti-inflammatory treatment of non-steroidal anti-inflammatory drugs (NSAIDs). Studies have shown that gentle exercise protocols for the tendon are more helpful. However, researchers are not sure why these exercises are so beneficial. (O’Neill S., Watson P. J., & Barry S. 2015)

Eccentric Exercise

A chiropractic physical therapy team can help individuals heal the injury with eccentric loading exercises. Eccentric loading exercises work the muscles and tendons to help them get stronger. Once healing has begun, they can help strengthen the tendon. Individuals start slowly with easy exercises and then work up to harder ones. They will have the patient lengthen or stretch out the muscle. As the patient moves, the muscles and tendons contract or shorten. The Alfredson protocol consists of eccentric loading exercises for the Achilles and the muscles that support it.

Alfredson Protocol

Before exercising, talk to a doctor or physical therapist to know if it’s safe. How to do the Alfredson protocol:

  1. First, stand on a small step or curb.
  2. Stand with the balls of your feet on the edge.
  3. Your heels should hang over the edge.
  4. Hold onto something for balance.
  5. Keep the knees straight.
  6. This will load a muscle part of the Achilles tendon called the gastrocnemius.
  7. Using both feet, lift the heels and rise onto the balls of the feet.
  8. Keep the foot with the painful Achilles tendon on the step.
  9. Lift the non-injured foot off the step.
  10. Slowly lower down using the injured ankle.
  11. The heel should move towards the floor.
  12. The ball of the foot should remain in contact with the edge of the step.
  13. Return the non-injured foot to the step.
  14. Repeat the exercise.

Do three sets of 15 reps with the knees straight. Then, do the Alfredson protocol again with the knees slightly bent. This will work a muscle called the soleus, which connects to the gastrocnemius. Perform three sets of 15 repetitions. Perform both exercises twice a day. This could be in the morning and the evening. The Alfredson protocol is most beneficial when done for about 12 weeks. (Stevens M., & Tan C. W. 2014)

Injury Medical Chiropractic and Functional Medicine Clinic

The Alfredson exercise protocol can be done at home with a step or raised platform to put the feet on safely. Individuals should consider working with a personal trainer to ensure safety and get the most out of the workouts. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Functional Foot Orthotics Achieve Optimal Performance

References

American Academy of Orthopaedic Surgeons. OrthoInfo. (2022). Achilles Tendinitis. https://orthoinfo.aaos.org/en/diseases–conditions/achilles-tendinitis/

University of Michigan. (2023). Achilles Tendon Injury: Physical Therapy and Rehab. https://www.uofmhealth.org/health-library/tr2261

Stevens, M., & Tan, C. W. (2014). Effectiveness of the Alfredson protocol compared with a lower repetition-volume protocol for midportion Achilles tendinopathy: a randomized controlled trial. The Journal of orthopaedic and sports physical therapy, 44(2), 59–67. https://doi.org/10.2519/jospt.2014.4720

O’Neill, S., Watson, P. J., & Barry, S. (2015). WHY ARE ECCENTRIC EXERCISES EFFECTIVE FOR ACHILLES TENDINOPATHY?. International journal of sports physical therapy, 10(4), 552–562.

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How a Massage Gun Can Help Ease Pregnancy Pain and Fatigue

Stress on the lower back during pregnancy often leads to back (upper, middle, lower), sciatica, and leg pain. Can you use a massage gun while pregnant?

Pregnancy Massage Gun Use

Pregnant women often experience back, hip, and leg pain along with symptoms such as swelling (edema), muscle spasms, cramps, and fatigue, which interfere with daily functions and sleep. Pregnancy massage gun use is a safe and helpful form of stress and tension relief, so long as healthcare providers and safety precautions are followed and sensitive areas are avoided. Massage guns use percussion and vibration to create a form of massage that can relieve tension, stiffness, and muscle soreness, break up tissue adhesions, and reduce inflammation. Moreover, pregnancy massage can provide relaxation and pain relief for muscles and joints that are adapting to a growing, changing body. Traditional massage therapy and massage gun therapy have been shown to help reduce muscle soreness and pain. (Imtiyaz S., Veqar Z., & Shareef M. Y. 2014) The benefits of pregnancy massage gun use include:

However, it is essential to discuss massage gun use with a healthcare professional and follow safety precautions when using massage guns during pregnancy.

Benefits

While there is no specific research on the benefits of massage guns for pregnant individuals, studies have demonstrated the general benefits of massage during pregnancy, including deep tissue massage. Therapeutic massage effectively reduces pregnancy discomforts and pain and is a safe and affordable method of pain relief. (El-Hosary EA, Abbas Soliman HF, El-Homosy SM. 2016) Researchers believe this relief helps improve the health of mother and baby in ways that include. (El-Hosary EA, Abbas Soliman HF, El-Homosy SM. 2016) (Mueller S. M., & Grunwald M. 2021)

  • Improves cardiovascular health
  • Overall circulation improves
  • Increases serotonin and dopamine levels
  • Decreases chronic back pain
  • Relieves muscle aches and joint pains
  • Improves sleep patterns
  • Increases energy
  • Reduces anxiety
  • Increases immune response
  • Enhances sense of well-being and mood
  • Reduces risk of preterm delivery

Massage Gun Safety

Pregnancy massage gun use is generally safe for those who do not have preexisting conditions. (Mueller S. M., & Grunwald M. 2021) However, there are no studies on the safety of massage guns or other massage tools for pregnant individuals. It is recommended to discuss the use of massage guns with a doctor before use.

When to Avoid Massage Therapies

Pregnant individuals should avoid pregnancy massage of any kind if any of the following conditions are present (American Massage Therapy Association, 2018)

High-risk Pregnancy

  • Individuals with high-risk factors, such as bleeding, pre-term contractions, and preeclampsia, should avoid using massage guns unless a doctor clears them to do so.

Preeclampsia

  • This condition causes a rise in blood pressure that can be serious.
  • It typically develops around 20 weeks of pregnancy or later.

Deep Vein Thrombosis – DVT

  • Avoid using a massage gun if there is a history of deep vein thrombosis.
  • Blood volume increases during pregnancy, and leg circulation can be poor.
  • Certain hormones that prevent hemorrhage during delivery can cause blood to clot more easily.
  • Using a massage gun on areas with potential blood clots may release the clot, leading to a life-threatening embolism. (Sutham K. et al., 2020)
  • Compression socks are a better alternative for relieving leg pain and swelling, but follow the healthcare provider’s recommendations.

Placenta Previa, Accrete, or Abruption

  • These conditions involve the placenta, which can lead to bleeding.

Gestational Diabetes

  • High blood sugar levels do not necessarily mean individuals cannot use a massage gun during pregnancy.
  • However, speak to a doctor and monitor blood sugar before use.

How to Use

Although there are no specific expert directions for the use of massage guns during pregnancy, there are guidelines to consider while using the device. This includes:

  • Never place the massage gun directly over bones, nerves, or joints.
  • Avoid using the device around injured, swollen, or painful areas.
  • Avoid using a massage gun directly on the abdomen.

Additional Tips (Hospital for Special Surgery, 2021)

  • Start by trying a light 10- to 15-second pass over sore or tight areas.
  • Perform three to five sweeps over the location, then move on to another.
  • Be careful not to keep the gun on a single area too long, as you could overwork the muscle, leading to bruising and irritation.
  • The recommended time for leaving the massager in one area is two minutes.
  • Stop using the massage gun if there is unusual pain, sensations, or discomfort.

Injury Medical Chiropractic and Functional Medicine Clinic

Massage during pregnancy can help relieve symptoms such as anxiety, stress, pain, discomfort, tightness, and poor circulation. Regular massage can help improve sleep and can even benefit the baby. However, it is recommended to consult with a doctor about using a massage gun before trying it out. Injury Medical Chiropractic and Functional Medicine Clinic can help individuals recover and regain the benefits of quality rest through healthy sleep practices and lifestyle accommodations. We build optimal health and wellness solutions with primary healthcare providers and specialists. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Pregnancy and Sciatica: How Chiropractic Helped

References

Imtiyaz, S., Veqar, Z., & Shareef, M. Y. (2014). To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS). Journal of clinical and diagnostic research: JCDR, 8(1), 133–136. https://doi.org/10.7860/JCDR/2014/7294.3971

American Massage Therapy Association. (2011). Pregnancy Massage. https://www.amtamassage.org/publications/massage-therapy-journal/massage-and-pregnancy/

El-Hosary EA, Abbas Soliman HF, El-Homosy SM. (2016). Effect of Therapeutic Massage on Relieving Pregnancy Discomforts. IOSR Journal of Nursing and Health Science., 5(4), 57-64. https://doi.org/10.9790/1959-0504025764

Mueller, S. M., & Grunwald, M. (2021). Effects, Side Effects and Contraindications of Relaxation Massage during Pregnancy: A Systematic Review of Randomized Controlled Trials. Journal of Clinical Medicine, 10(16), 3485. https://doi.org/10.3390/jcm10163485

American Massage Therapy Association. (2018). Massage and pregnancy: A powerful combination. https://www.amtamassage.org/publications/massage-therapy-journal/massage-and-pregnancy-a-powerful-combination/

Sutham, K., Na-Nan, S., Paiboonsithiwong, S., Chaksuwat, P., & Tongsong, T. (2020). Leg massage during pregnancy with unrecognized deep vein thrombosis could be life-threatening: a case report. BMC pregnancy and childbirth, 20(1), 237. https://doi.org/10.1186/s12884-020-02924-w

Hospital for Special Surgery. Surgery, H. F. S. (2021). What you should know about using a massage gun. https://www.hss.edu/article_how-to-use-massage-gun.asp

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The Role of Melatonin in Enhancing Sleep

Can melatonin help many individuals dealing with sleep issues and help them stay asleep longer and feel refreshed in the morning?

What Is Melatonin?

How often do you have trouble sleeping at night? Do you constantly toss and turn at night, which makes you stay awake even longer? Or do you feel continually stressed, and you feel more tired than before, and that is affecting your routine? Many people can fall asleep instantly when it comes to getting a good night’s sleep. However, when environmental factors like stress and insomnia start to affect the body, while causing many people to deal with restless sleep and symptoms of fatigue that affect their routine. Hence, why are many people taking a supplement known as melatonin to get a full night’s sleep? But what is melatonin, and how can it help improve sleep quality? Located and secreted in the pineal gland, melatonin is a hormone primarily synthesized to regulate the body’s sleep and wake cycle. (Savage et al., 2024) This hormone helps many people fall asleep, stay asleep, and wake up refreshed. At the same time, it is an antioxidant that dampens chronic inflammation and helps with the immune system. We associate with certified medical providers who inform our patients of the effects of melatonin as a supplement to reduce overlapping risk profiles affecting sleep quality. While asking important questions to our associated medical providers, we advise patients to incorporate various techniques to stay asleep longer and utilize melatonin when needed. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

Its Benefits

Melatonin is a hormone that is produced from the body’s pineal gland, and it can naturally command the circannual rhythm as its synthesis and exert its effect on the body’s biological rhythm and sleep initiation. (Boutin et al., 2023) There are many benefits that melatonin provides as it can:

  • Lengthen total sleep time
  • Reduce seasonal depression
  • Increase human growth hormone levels
  • Help with eye health
  • Treat GERD

However, many people have noticed that melatonin has hypnotic “effects” that are exerted through thermoregulatory mechanisms. Melatonin helps the body lower its core temperature, reduce arousal, and increase sleep propensity (Dawson & Encel, 1993). This allows many people dealing with sleep disorders to have a good night’s rest and feel better when waking up.  

Eating Right To Feel Better- Video

How Melatonin Improves Sleep

When it comes to melatonin and improving sleep quality, many people with sleep disorders like insomnia, CRSD (Circadian Rhythm Sleep Disorder, and DSPD (Delayed Sleep Phase Disorder) use melatonin in pill and gummy form to administer the beneficial properties of improving sleep initiation and maintenance. (Cruz-Sanabria et al., 2023) At the same time, melatonin, especially exogenous melatonin, can be prescribed by a doctor or taken as a supplement in pill, tablet, or gummy form and has been the most frequently requested as a non-prescription sleep pain to promote total sleep time. (Costello et al., 2014) However, even though melatonin is used as a dietary supplement, it has to be regulated to what dosage the individual takes to reduce adverse effects. (Tuft et al., 2023) This is because taking too much melatonin can lead to the development of chronic conditions. If a person is taking medication, it can cause overlapping risk profiles for the individuals. Luckily, when it comes to reducing sleep disorders, taking melatonin for at least 30 minutes to an hour before bed can allow the body to relax and help kickstart the sleep-wake cycle for individuals to get that full night’s rest they deserve.

References

Boutin, J. A., Kennaway, D. J., & Jockers, R. (2023). Melatonin: Facts, Extrapolations and Clinical Trials. Biomolecules, 13(6). https://doi.org/10.3390/biom13060943

Costello, R. B., Lentino, C. V., Boyd, C. C., O’Connell, M. L., Crawford, C. C., Sprengel, M. L., & Deuster, P. A. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutr J, 13, 106. https://doi.org/10.1186/1475-2891-13-106

Cruz-Sanabria, F., Carmassi, C., Bruno, S., Bazzani, A., Carli, M., Scarselli, M., & Faraguna, U. (2023). Melatonin as a Chronobiotic with Sleep-promoting Properties. Curr Neuropharmacol, 21(4), 951-987. https://doi.org/10.2174/1570159X20666220217152617

Dawson, D., & Encel, N. (1993). Melatonin and sleep in humans. Journal of Pineal Research, 15(1), 1-12. https://doi.org/10.1111/j.1600-079x.1993.tb00503.x

Savage, R. A., Zafar, N., Yohannan, S., & Miller, J. M. M. (2024). Melatonin. In StatPearls. https://www.ncbi.nlm.nih.gov/pubmed/30521244

Tuft, C., Matar, E., Menczel Schrire, Z., Grunstein, R. R., Yee, B. J., & Hoyos, C. M. (2023). Current Insights into the Risks of Using Melatonin as a Treatment for Sleep Disorders in Older Adults. Clin Interv Aging, 18, 49-59. https://doi.org/10.2147/CIA.S361519

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Sleep Easy: Choosing The Right Pillow For Neck Pain

Can choosing the right pillow help many individuals with neck pain get a full night’s sleep and reduce pain-like symptoms?

The Effects Of Neck Pain

How often do you feel stiffness in your neck and shoulders after being hunched for an extended period? Does it hurt when turning your neck from side to side? Or have you been suffering from constant headaches or migraines that are making you have a hard time falling asleep? As the second most common musculoskeletal condition, neck pain is a multifactorial disease developed through various risk factors that can impact a person. (Kazeminasab et al., 2022) The multiple muscles surrounding the neck are constantly overstretched and tight, which can cause pain and discomfort to the upper extremities due to environmental factors. Some environmental factors can range from improper posture to injuries that can affect the neck. When many people are experiencing neck pain associated with environmental factors, it can cause considerable personal pain and discomfort, disability, impaired quality of life, and, for adults, loss of time from work. (Ben Ayed et al., 2019) At the same time, when people experience neck pain, they can develop disruptive sleeping habits. We associate with certified medical providers who inform our patients of the effects of neck pain and how it can disrupt their sleeping habits. While asking important questions to our associated medical providers, we advise patients to incorporate various techniques to reduce neck pain and find ways to stay asleep longer. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

How Neck Pain Disrupts Sleep

Now, many people wonder how neck pain is associated with sleep. Environmental stressors like chronic stress from the workplace or natural disasters can cause a person to have tense neck muscles and can increase sleep disturbances. (Yabe et al., 2022) When environmental stressors impact the body, the musculoskeletal system becomes tight and tense in different body areas. In the neck, the muscles that surround the cervical can become tense and develop trigger points in muscle tissue, causing referred pain and discomfort. When neck pain causes disruptive sleep problems, it can cause impairment to the multifunctional protective role of sleep via physiological homeostasis and restoration. (Van Looveren et al., 2021) At the same time, some of the pain-like symptoms that can be increased with neck pain associated with disruptive sleep include: (Chin et al., 2021)

  • Soreness
  • Pain
  • Numbness
  • Difficulty in movement

However, there are ways to reduce the effects of neck pain and get a full night’s sleep, starting with the bedroom.

Low Back & Neck Pain Rehabilitation-Video

Choosing The Right Pillow For Neck Pain

 Now, when it comes to getting a full night’s sleep, it is important to find the right mattress to stay asleep as well as feel refreshed. However, as important as it is to sleep in the right mattress when dealing with neck pain, finding the right pillow can do wonders for the neck and help people get enough sleep. When it comes to finding the right pillow, the individual needs to find a pillow with an appropriate height that can provide adequate support for the head and neck to reduce cervical spinal stress and relax the surrounding neck and shoulder muscles. (Lei et al., 2021) This is because when it comes to quality sleep, many people prefer sleeping positions, pillows, and mattresses aimed at comfort. Many pillows have a variety of materials that can help aid in comfort and help reduce neck pain. Some of the types of pillows include:

  • Memory foam
  • Polyfilled pillows
  • Down Pillow
  • Latex
  • Combo style

Finding the right pillow for neck pain allows the individual to have their neck fully supported while having the pillow in a lateral position to reduce neck fatigue and improve sleep quality (Son et al., 2020). By doing so, many people can finally get a good night’s sleep and wake up feeling better. By choosing the right pillow, many people will begin to be more mindful of their bodies and make small changes to their routine while getting the sleep they deserve.

References

Ben Ayed, H., Yaich, S., Trigui, M., Ben Hmida, M., Ben Jemaa, M., Ammar, A., Jedidi, J., Karray, R., Feki, H., Mejdoub, Y., Kassis, M., & Damak, J. (2019). Prevalence, Risk Factors and Outcomes of Neck, Shoulders and Low-Back Pain in Secondary-School Children. J Res Health Sci, 19(1), e00440. https://www.ncbi.nlm.nih.gov/pubmed/31133629

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6941626/pdf/jrhs-19-e00440.pdf

Chin, W. S., Chen, Y. C., Lin, T. T., Guo, Y. L., & Shiao, J. S. C. (2021). Short sleep and chronic neck and shoulder discomfort in nurses. J Occup Health, 63(1), e12236. https://doi.org/10.1002/1348-9585.12236

Kazeminasab, S., Nejadghaderi, S. A., Amiri, P., Pourfathi, H., Araj-Khodaei, M., Sullman, M. J. M., Kolahi, A. A., & Safiri, S. (2022). Neck pain: global epidemiology, trends and risk factors. BMC Musculoskelet Disord, 23(1), 26. https://doi.org/10.1186/s12891-021-04957-4

Lei, J. X., Yang, P. F., Yang, A. L., Gong, Y. F., Shang, P., & Yuan, X. C. (2021). Ergonomic Consideration in Pillow Height Determinants and Evaluation. Healthcare (Basel), 9(10). https://doi.org/10.3390/healthcare9101333

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