Could making their own cervical neck roll help relieve pain and improve sleep for individuals who have neck pain after sleeping or during sleep?
Sleep Cervical Neck Roll
Neck pain can lead to sleep loss, leading to various health problems. Neck pain and everything that comes with it can limit the ability to work, drive, or sleep normally. A cervical roll may be one way to keep your neck in the optimal position while sleeping. Many with neck pain require extra support from their pillow. A cervical pillow can provide that support.
For individuals who develop neck pain, a visit to a chiropractic physical therapist can help manage symptoms. Treatments and modalities like traction may be necessary to relieve pressure on cervical nerves. (Gudavalli M. R. et al., 2015) Steps to self-manage neck pain may include performing specific neck exercises and maintaining proper posture (Hesby B. B. et al., 2019). Using the right pillow with the right support can help keep the neck in correct alignment, decrease or eliminate neck pain, and get you back to normal activities.
Neck Support During Sleep
The neck comprises seven vertebrae bones, normally forming a slight curve called lordosis. Maintaining a forward curve in the neck is important when treating neck pain, as it can help relieve pressure on spinal discs and nerves. A cervical roll, also known as a neck roll or cervical pillow, is a small pillow placed in the pillowcase that supports the neck while sleeping. The cervical roll provides the right amount of support for the neck and maintains alignment while lying down. (Gross A. R. et al., 2013)
Individuals can purchase a cervical roll online or at a store or pharmacy.
Individuals can also contact a physical therapist to help them obtain a cervical roll.
Making Your Own
Making a cervical roll is simple to do. Here’s how:
Using a hand towel.
Fold it in half.
Slide the towel into the pillowcase along the lower edge.
Be sure the towel is tucked in so it doesn’t slip out.
Individuals can place tape around it so it stays in the rolled shape.
The towel roll will also help support the neck when lying on one side or the other, filling in the space between the head and shoulder. Sleeping on the stomach is usually not recommended for neck pain. Exercise and postural correction training are essential components of treatment for neck pain, and finding the right sleeping posture can help quickly eliminate pain. (Harvard Publishing, 2022)
If neck pain persists, worsens, or is accompanied by arm weakness or numbness and tingling, a visit to a healthcare provider may be necessary to assess the cause. A visit to a local chiropractic physical therapist can also help. They can immediately show you how to treat neck pain.
Injury Medical Chiropractic & Functional Medicine Clinic
A cervical roll can give your neck the right support while sleeping. This can help you quickly and safely manage neck pain and return to your previous level of function. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
The Road To Recovery: Chiropractic Care
References
Gudavalli, M. R., Salsbury, S. A., Vining, R. D., Long, C. R., Corber, L., Patwardhan, A. G., & Goertz, C. M. (2015). Development of an attention-touch control for manual cervical distraction: a pilot randomized clinical trial for patients with neck pain. Trials, 16, 259. https://doi.org/10.1186/s13063-015-0770-6
Hesby, B. B., Hartvigsen, J., Rasmussen, H., & Kjaer, P. (2019). Electronic measures of movement impairment, repositioning, and posture in people with and without neck pain-a systematic review. Systematic reviews, 8(1), 220. https://doi.org/10.1186/s13643-019-1125-2
Gross, A. R., Kaplan, F., Huang, S., Khan, M., Santaguida, P. L., Carlesso, L. C., Macdermid, J. C., Walton, D. M., Kenardy, J., Söderlund, A., Verhagen, A., & Hartvigsen, J. (2013). Psychological Care, Patient Education, Orthotics, Ergonomics, and Prevention Strategies for Neck Pain: A Systematic Overview Update as Part of the ICON Project. The open orthopaedics journal, 7, 530–561. https://doi.org/10.2174/1874325001307010530
Harvard Health Publishing. (2022). Say “good night” to neck pain. https://www.health.harvard.edu/pain/say-good-night-to-neck-pain
For individuals experiencing lower back pain and sciatica symptoms, can using a lidocaine patch help?
Lidocaine Patch
Lidocaine patches are in a drug class called local anesthetics (MedlinePlus, 2025) (Food and Drug Administration, 2022). They relieve pain in small body areas by blocking the nerves from sending pain signals. The Food and Drug Administration approved lidocaine 5% or 1.8% patches for relieving postherpetic neuralgia (PHN) pain. These lidocaine patches are prescription-only (Food and Drug Administration, 2022). They are available either by prescription or over the counter and are commonly used for back pain and other areas. Over-the-counter lidocaine, 4% patches, can be used to relieve minor aches and pains, including back pain. However, further research is needed to recommend the use of lidocaine patches as an effective method of pain relief. (Department of Veterans Affairs/Department of Defense, 2022) (North American Spine Society, 2020)
The Patch
They are available in prescription and over-the-counter forms. Over-the-counter forms come as a 4% patch in various brands, such as (MedlinePlus, 2025)
Aspercreme
Lidocare
Salonpas
Prescription-only patches come in 5% or 1.8% patches and are approved to relieve long-term nerve pain from shingles in adults. Zlido is a brand name for a 1.8% lidocaine patch. Five percent lidocaine patches are available generically. (DailyMed, 2018) (Food and Drug Administration, 2021) The safety and effectiveness in children are unknown. (Food and Drug Administration, 2022)
Other Lidocaine Forms
As a local anesthetic, it is available in several other forms, including:
Spray
Topical cream
Lotion
Liquid
Ear drops
Eye gel
Injection
It is also available as a short-term intravenous infusion for abnormal heart rhythm. (DailyMed, 2025)
Effectiveness
Clinical trials have shown that the patches effectively relieve chronic low back pain. However, these studies were nonrandomized and did not include a control group to compare against the treatment group. (Santana J. A., Klass S., & Felix E. R. 2020) The results may be subject to potential biases. For this reason, further evidence is needed to support lidocaine patches’ effectiveness in reducing low back pain. (North American Spine Society, 2020) High-quality randomized and controlled clinical trials are necessary to study the effectiveness. (North American Spine Society, 2020) (Santana J. A., Klass S., & Felix E. R. 2020)
Clean and dry the affected area before placing the patch.
Apply to the affected body area as directed.
Wash your hands after touching the patch.
Remove the patch after what is usually recommended after eight hours.
How Quickly Does It Work?
The amount of medication absorbed into the blood depends on how long the patch is placed on the body and how much is covered with the patch. In a study, healthy participants wore three lidocaine patches on their backs for 12 hours on and 12 hours off during 24 hours. Lidocaine levels were highest at 11 hours. At the end of the 24 hours, there was still some lidocaine left in the bloodstream. (Food and Drug Administration, 2022)
Individuals with PHN may notice a difference in pain intensity after four hours of using the patch. (Rowbotham, M. C. et al., 1996) (Food and Drug Administration, 2022) Experts may suggest using patches for four weeks for those who experience pain after their shingles rash disappears. However, if there is still pain after these four weeks, it is recommended to see a pain specialist. (Gross, G. E. et al., 2020)
Side Effects
Common side effects are typically mild skin reactions where the patch is. These reactions are usually temporary and will disappear within a few minutes or hours. Examples include: (Food and Drug Administration, 2022)
Severe allergic reactions are rare, but it is possible.
Symptoms include breathing problems, itchiness, and rash.
Methemoglobinemia
Methemoglobinemia is a condition that makes it hard for red blood cells to carry oxygen.
Individuals may experience symptoms of blue-looking skin, headache, lightheadedness, shortness of breath, abnormal heart rhythm, or seizures.
Using too many lidocaine patches to cover large parts of the body or using the patches longer than 12 hours within 24 hours may cause side effects that may include heart-related effects, such as a slow heart rate and low blood pressure. Individuals may also experience the following side effects (Food and Drug Administration, 2022)
Hot or cold sensation
Numbness
Dizziness
Ringing ears
Lightheadedness
Mood changes
Drowsiness to unconsciousness
Vision changes
Seizures
Tremors
Vomiting
Injury Medical Chiropractic & Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Sciatica Causes and Treatments
References
National Library of Medicine. MedlinePlus. (2025). Lidocaine transdermal patch. Retrieved from https://medlineplus.gov/druginfo/meds/a603026.html
Food and Drug Administration. (2022). Lidoderm label. Retrieved from https://www.accessdata.fda.gov/spl/data/eedfe43b-1019-19a0-e053-2995a90a7696/eedfe43b-1019-19a0-e053-2995a90a7696.xml
Department of Veterans Affairs/Department of Defense. (2022). VA/DoD clinical practice guideline for the diagnosis and treatment of low back pain. Retrieved from https://www.healthquality.va.gov/guidelines/Pain/lbp/VADoDLBPCPGFinal508.pdf
North American Spine Society. (2020). Evidence-based clinical guidelines for multidisciplinary spine care: diagnosis and treatment of low back pain. https://www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LowBackPain.pdf
National Library of Medicine. DailyMed. (2018). Label: lidocaine patch. Retrieved from https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=5c66f3b9-6e04-47ab-8d94-21e89ceec154
Food and Drug Administration. (2021). Ztlido label. Retrieved from https://www.ztlido.com/wp-content/uploads/2022/12/ZTlido-LABEL.pdf
National Library of Medicine. DailyMed. (2025). Lidocaine-lidocaine hydrochloride injection, solution. Retrieved from https://dailymed.nlm.nih.gov/dailymed/lookup.cfm?setid=f1b26274-a55e-4321-b96c-ce0df830f205
Santana, J. A., Klass, S., & Felix, E. R. (2020). The Efficacy, Effectiveness and Safety of 5% Transdermal Lidocaine Patch for Chronic Low Back Pain: A Narrative Review. PM & R: the journal of injury, function, and rehabilitation, 12(12), 1260–1267. https://doi.org/10.1002/pmrj.12366
Rowbotham, M. C., Davies, P. S., Verkempinck, C., & Galer, B. S. (1996). Lidocaine patch: double-blind controlled study of a new treatment method for post-herpetic neuralgia. Pain, 65(1), 39–44. https://doi.org/10.1016/0304-3959(95)00146-8
Gross, G. E., Eisert, L., Doerr, H. W., Fickenscher, H., Knuf, M., Maier, P., Maschke, M., Müller, R., Pleyer, U., Schäfer, M., Sunderkötter, C., Werner, R. N., Wutzler, P., & Nast, A. (2020). S2k guidelines for the diagnosis and treatment of herpes zoster and postherpetic neuralgia. Journal der Deutschen Dermatologischen Gesellschaft = Journal of the German Society of Dermatology: JDDG, 18(1), 55–78. https://doi.org/10.1111/ddg.14013
Uncover insights into the clinical approach of identity formation and its impact on personal identity and therapeutic practices.
Introduction
In the realm of physical and functional medicine, healthcare professionals often encounter patients grappling with musculoskeletal, autoimmune, and gastrointestinal issues that not only affect their physiological health but also influence their self-perception and identity. Identity formation is a crucial aspect of patient care, particularly when addressing chronic conditions that require long-term management. By fostering a patient-centered, integrative approach, we can enhance treatment adherence, improve patient satisfaction, and promote overall well-being. In this article, we will explore the theories of identity formation, its impact on health, and how physical and functional medicine practitioners can support patients through this complex process.
Understanding Identity Formation
Identity is a dynamic, evolving construct composed of personal beliefs, values, experiences, and social influences. It is not an imposed characteristic but rather a developmental process that begins in childhood and continues throughout life. According to Erik Erikson’s psychosocial theory, identity formation is a central challenge of adolescence but remains relevant across the lifespan as individuals face new challenges and experiences.
Erikson’s Stages and Role Confusion
Erikson (1968) described identity versus role confusion as a critical developmental stage during adolescence. Failure to establish a stable identity can result in uncertainty, anxiety, and difficulties in decision-making. In healthcare settings, patients experiencing chronic illness or injury may face disruptions in their self-concept, leading to emotional distress and noncompliance with treatment regimens.
The Four Identity Statuses
Building on Erikson’s work, James Marcia (1966) identified four identity statuses that describe how individuals respond to identity crises:
Foreclosure – Commitment to an identity without exploration. Often seen in patients who unquestioningly accept medical diagnoses or treatment plans without personal reflection.
Identity Diffusion – Lack of exploration or commitment. Patients in this category may struggle with treatment adherence and avoid making lifestyle changes.
Moratorium – Active exploration without commitment. These individuals seek multiple opinions and alternative treatments before settling on a healthcare plan.
Identity Achievement – A well-established sense of self after thorough exploration. Patients in this stage are more likely to actively participate in their healthcare and make informed decisions.
Understanding these identity statuses allows practitioners to tailor communication strategies and treatment plans to improve patient engagement and outcomes.
Understanding The Effects Of Personal Injury- Video
The Role of Identity Formation in Health and Medicine
Identity formation is intricately linked to health behaviors and treatment compliance. Several key areas of identity development impact a patient’s perception of illness and approach to recovery:
1. Religious Identity
Religious beliefs can shape health behaviors, including dietary choices, use of complementary and alternative medicine, and attitudes toward medical interventions. Patients with strong religious identities may require culturally sensitive approaches to treatment planning.
2. Political Identity
Political beliefs can influence trust in the medical system, perceptions of public health initiatives, and willingness to participate in preventative care programs. A nuanced understanding of a patient’s political stance can inform communication strategies.
3. Vocational Identity
For patients whose identities are closely tied to their professions, injury or chronic illness can lead to significant psychological distress. Functional medicine practitioners can help these individuals by providing rehabilitative strategies that align with their professional goals.
4. Ethnic and Racial Identity
Ethnic identity plays a role in health disparities, access to care, and patient-practitioner relationships. A culturally competent approach ensures that treatment plans are respectful and inclusive of a patient’s background and experiences.
5. Gender Identity
Gender identity can influence mental health, healthcare access, and responses to treatment. Functional medicine practitioners should adopt an inclusive and affirming approach to gender-diverse patients to foster trust and cooperation in care plans.
Self-Concept and Chronic Disease Management
Self-concept encompasses an individual’s self-perception, including self-esteem and self-efficacy. Patients with chronic conditions may experience a shift in self-concept as they adjust to new limitations and healthcare routines.
Self-Esteem: Patients with high self-esteem are more likely to take proactive steps toward their health, while those with low self-esteem may struggle with self-care and motivation.
Self-Efficacy: Belief in one’s ability to manage a condition correlates with better health outcomes. Encouraging self-efficacy through patient education and empowerment techniques is a cornerstone of functional medicine.
Strategies for Supporting Identity Formation in Healthcare
1. Patient-Centered Communication
Healthcare providers should engage in open, empathetic dialogue to understand a patient’s identity and how it shapes their health behaviors. Motivational interviewing techniques can help patients explore their values and commit to health-promoting behaviors.
2. Holistic Treatment Planning
Functional medicine emphasizes a personalized approach to care. By integrating lifestyle medicine, nutrition, physical rehabilitation, and mind-body interventions, practitioners can address both physical and psychological aspects of identity formation.
3. Behavioral and Cognitive Interventions
Chronic pain, autoimmune disorders, and other long-term conditions can lead to identity disruptions. Cognitive-behavioral strategies, mindfulness-based interventions, and resilience training can help patients adapt to their new realities while maintaining a positive self-concept.
4. Interdisciplinary Collaboration
Incorporating insights from psychology, physical therapy, nutrition, and chiropractic care creates a comprehensive support system for patients navigating identity shifts due to health changes.
Conclusion
Identity formation is an integral component of patient-centered care, particularly in physical and functional medicine. Understanding how identity shapes health perceptions and behaviors allows practitioners to design personalized, effective treatment plans that enhance both physical health and psychological resilience. By fostering self-awareness and empowering patients to take control of their health, we not only improve clinical outcomes but also contribute to a more holistic, human-centered healthcare model.
If you or a patient are navigating health-related identity challenges, consulting with a functional medicine practitioner who understands the complexities of identity formation can be an invaluable step toward healing and self-discovery.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of identity formation when assessing individuals dealing with various pain-like symptoms within their bodies. When asking important questions to our associated medical providers, we advise patients to implement small changes to their daily routine to reduce the pain-like symptoms associated with body pains. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.
References
Kim-Spoon, J., Longo, G. S., & McCullough, M. E. (2012). Parent-adolescent relationship quality as a moderator for the influences of parents’ religiousness on adolescents’ religiousness and adjustment. J Youth Adolesc, 41(12), 1576-1587. https://doi.org/10.1007/s10964-012-9796-1
Koo, H.-Y., & Kim, E.-J. (2016). Vocational Identity and Ego Identity Status in Korean Nursing Students. Asian Nursing Research, 10(1), 68-74. https://doi.org/10.1016/j.anr.2015.11.001
Marcia, J. E. (1966). Development and validation of ego-identity status. J Pers Soc Psychol, 3(5), 551-558. https://doi.org/10.1037/h0023281
Marcia, J. E. (1967). Ego identity status: relationship to change in self-esteem, “general maladjustment,” and authoritarianism. J Pers, 35(1), 118-133. https://doi.org/10.1111/j.1467-6494.1967.tb01419.x
Stattin, H., Hussein, O., Ozdemir, M., & Russo, S. (2017). Why do some adolescents encounter everyday events that increase their civic interest whereas others do not? Dev Psychol, 53(2), 306-318. https://doi.org/10.1037/dev0000192
Finger pulley injuries are unique digital injuries distinct from sprains or dislocations. They occur specifically in rock climbers and occasionally in baseball pitchers. What are the symptoms, diagnoses, and treatments available?
Finger Pulley Injury
A finger pulley injury, common in activities like climbing, involves damage to the fibrous bands (pulleys) that hold tendons against bones. This causes pain, swelling, and potentially bowstringing of the tendons.
Finger pulleys are structures that hold tendons against the bones of the fingers.
Injury symptoms include pain, swelling, and a popping sound heard at the time of the injury.
Finger pulley injuries, or ruptures of the digital pulley, are seen almost exclusively in rock climbers. (Miro P. H. et al., 2021)
This activity stresses the digits when maneuvering along uneven surfaces while supporting the entire body’s weight. The injuries result from the mechanics of the finger tendons and joints and the position the fingers hold while rock climbing. Rock climbing has grown in popularity. The only other sport in which this injury has been described is baseball, in pitchers. The forces acting on the finger are very different in these activities, but both place high stress on the finger pulleys.
Digital Pulleys
Everyone has structures in their fingers called digital pulleys. These pulleys hold the tendons against the bones of the fingers. Each finger has eight pulleys, but only two are considered critical to prevent the finger tendons’ bowstringing (when one pulley gives out or ruptures). This can result in various injury outcomes, from a simple strain of the pulley to ruptures of multiple pulleys in a single digit. Pain, stiffness, and an inability to fully flex the finger can occur. (Carruthers K. H., Skie M., & Jain M. 2016) In severe situations, when the tendons are bowstringing, the tendon may lift away from the finger when making a fist.
Symptoms
Pain and Tenderness
Localized pain and tenderness at the finger’s base, particularly when gripping or bending. Pain on the palm side of finger and tenderness with pressure
Swelling
Swelling and bruising around the affected finger joint, especially on the palm side.
Stiffness and pain when bending the fingers or difficulty gripping. Difficulty forming a fist
Bowstringing
Visible displacement of the tendon from its normal position, causing a bulge at the finger’s base.
Most commonly, the middle or index digit is the injured finger. The two critical pulleys in the finger are designated the A2 and A4. (Carruthers K. H., Skie M., & Jain M. 2016) Individuals may see swelling, redness, and inflammation at the base of the finger (A2) and/or in the space between the two finger joints closest to the tip of the finger (A4). In rock climbers, either or both of those pulleys may be injured. In baseball pitchers, the injury is typically isolated to the A4 pulley.
Causes
Overuse and Repetitive Strain: Frequent or intense gripping or crimping, common in rock climbing and other activities, can cause pulley injuries.
Dynamic or Sudden Movements: Desperate or dynamic moves or poor technique can lead to injury.
Excessive Force: Pulleys can rupture when the force exerted on them is too great.
Mechanism of injury: The A2 pulley is the most commonly injured, followed by the A4 pulley.
Diagnosis
Emergency treatment is generally unnecessary. However, it is important to have suspected digital pulley injuries examined by a specialist within several days to a week after the injury. The most important aspect of an evaluation is determining whether the injury has caused the bowstringing of the tendons. Imaging tests may be performed to help with the diagnosis and plan treatment. An ultrasound is recommended as the initial imaging technique. (Miro P. H. et al., 2021)
If an ultrasound is inconclusive, an MRI may be advised. Sometimes, an MRI is performed with the finger held straight and then bent to see if the tendons are bowstringing. An X-ray can also help exclude other causes of finger pain, including sprains and fractures.
Treatment
Conservative Care
Immobilization, physical therapy, and pulley-protective measures, such as splints or taped fingers, are often used.
Surgery
Surgery may be necessary for severe grade IV injuries where conservative care fails.
Only in situations where there are multiple pulley ruptures or if there is delayed treatment should surgery be necessary.
Rehabilitation
Focuses on regaining flexibility, strength, and grip function through exercises and physical therapy.
If the tendons do not bowstring, treatment usually protects the injured finger until swelling and pain subside. If there is bowstringing of the tendons, more careful management of the injury is needed. Individuals who suspect a pulley injury rest or splint the finger and use nonsteroidal anti-inflammatory drugs as necessary for pain until they can get a medical evaluation. (Carruthers K. H., Skie M., & Jain M. 2016) Physical therapy is recommended for most injuries, along with immobilization, the H-tape method, and a protective pulley splint. (Miro P. H. et al., 2021) Specialized splints and therapy techniques can allow the pulleys to heal properly.
Returning to activity varies significantly with the severity of the injury. With mild pulley strains, full activity can be resumed as soon as swelling and pain have subsided. Treatment for full ruptures being treated non-surgically is typically between one and three months. For individuals requiring surgical reconstruction of a pulley injury, restrictions may apply up to a year after the surgery.
Injury Medical Chiropractic & Functional Medicine Clinic
To prevent complications, a healthcare provider should evaluate pulley injuries as soon as possible. Treatment most often consists of physical therapy, but surgery may be necessary. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Sports Injury Treatments
References
Miro, P. H., vanSonnenberg, E., Sabb, D. M., & Schöffl, V. (2021). Finger Flexor Pulley Injuries in Rock Climbers. Wilderness & environmental medicine, 32(2), 247–258. https://doi.org/10.1016/j.wem.2021.01.011
Carruthers, K. H., Skie, M., & Jain, M. (2016). Jam Injuries of the Finger: Diagnosis and Management of Injuries to the Interphalangeal Joints Across Multiple Sports and Levels of Experience. Sports Health, 8(5), 469–478. https://doi.org/10.1177/1941738116658643
Curious about moringa? Explore its incredible health benefits and why you should consider adding it to your diet.
Introduction
As a seasoned nurse practitioner with two decades of experience in physical and functional medicine, I have encountered countless patients struggling with joint inflammation. Many describe persistent joint pain that flares up after simple daily activities, tenderness in their extremities, or morning stiffness that gradually improves throughout the day. Chronic joint inflammation, often associated with conditions like arthritis, can significantly impact one’s quality of life. While conventional treatments such as NSAIDs and corticosteroids can provide relief, they also come with potential side effects. This has led many individuals to explore natural remedies, one of the most powerful being moringa oleifera.
Moringa: A Nutritional and Medicinal Powerhouse
Moringa, commonly referred to as the “Miracle Tree,” is native to parts of Africa and Asia and has been used for centuries in traditional medicine. This nutrient-dense plant is packed with essential vitamins, minerals, antioxidants, and bioactive compounds that promote overall health and well-being. The nutritional composition of 100 grams of dried moringa leaves includes:
Protein – 9 grams
Vitamin C – 51.7 mg
Vitamin A – 378 mcg
Calcium – 185 mg
Potassium – 337 mg
Iron – 4 mg
Magnesium – 147 mg
Fiber – 2 grams
One of moringa’s most notable attributes is its anti-inflammatory effects, which can alleviate joint pain and stiffness associated with arthritis and other musculoskeletal conditions.
Understanding Inflammation and Joint Pain
Inflammation is the body’s natural response to injury, infection, or chronic conditions like osteoarthritis and rheumatoid arthritis. It can be classified as acute or chronic:
Acute inflammation occurs as a temporary protective response, causing redness, swelling, and warmth in the affected area.
Chronic inflammation is prolonged and can contribute to progressive tissue damage, joint stiffness, and pain.
For individuals dealing with chronic joint pain, controlling inflammation is crucial to maintaining mobility and preventing long-term complications.
How Moringa Reduces Inflammation
Moringa contains a unique combination of antioxidants, anti-inflammatory compounds, and immune-boosting nutrients that work synergistically to combat inflammation. Here’s how it helps:
1. Rich in Antioxidants
Moringa is loaded with powerful antioxidants such as quercetin, kaempferol, and chlorogenic acid, which neutralize free radicals and inhibit inflammatory enzymes. Studies show that these antioxidants help reduce oxidative stress, a major contributor to joint inflammation.
2. Contains Natural Anti-Inflammatory Compounds
Moringa’s isothiocyanates have been shown to have strong anti-inflammatory properties, helping to regulate inflammatory gene expression and reduce the production of pro-inflammatory cytokines. This is particularly beneficial for individuals with autoimmune-related joint diseases such as rheumatoid arthritis.
3. Supports Immune Function
Since chronic inflammation is closely linked to immune dysfunction, moringa’s immune-boosting properties play a crucial role in modulating inflammatory responses. Rich in vitamin A, vitamin C, and beta-carotene, moringa strengthens the immune system, promoting a balanced inflammatory response and reducing excessive immune activation.
Unlocking The Secrets Of Inflammation-Video
Moringa for Joint Pain & Arthritis
For individuals experiencing arthritis-related joint pain, moringa may serve as a natural alternative to conventional pain relievers. Here are some key benefits:
1. Reduces Joint Swelling and Stiffness
Moringa’s anti-inflammatory properties help reduce joint swelling and stiffness, making it easier to move without discomfort. Research suggests that moringa extracts can lower pro-inflammatory cytokines, helping to restore joint function.
2. Prevents Cartilage Breakdown
The high antioxidant content in moringa helps protect against cartilage degradation, a major cause of joint pain in conditions such as osteoarthritis. By reducing oxidative stress and inflammation, moringa supports joint integrity and prevents further deterioration.
3. Improves Joint Mobility and Flexibility
Many individuals who incorporate moringa into their diet report enhanced joint mobility and flexibility, allowing them to maintain an active lifestyle.
How to Incorporate Moringa Into Your Daily Routine
Adding moringa to your diet is a simple and effective way to harness its health benefits. Here are several ways to consume it:
1. Moringa Powder
Mix 1-2 teaspoons of moringa powder into smoothies, soups, or teas for a nutrient-rich boost.
2. Moringa Capsules
Ideal for busy individuals, moringa capsules provide a convenient way to incorporate this superfood into your daily routine.
3. Moringa Tea
Steeping moringa leaves in hot water for 3-5 minutes creates a soothing, anti-inflammatory herbal tea.
4. Moringa Oil (Ben Oil)
Applying moringa oil directly to affected joints can provide additional topical pain relief and reduce inflammation.
Several studies have validated the anti-inflammatory and joint-protective properties of moringa:
A 2023 study published in the Journal of Inflammation Research found that moringa extracts significantly reduced pro-inflammatory cytokines in individuals with arthritis.
Research from the International Journal of Molecular Sciences highlights moringa’s ability to modulate inflammatory gene expression, reducing chronic inflammation at the molecular level.
A 2022 study in the Phytotherapy Research Journal showed that moringa supplementation improved joint mobility and reduced pain in osteoarthritis patients over a 12-week period.
Final Thoughts
Moringa is a powerful, natural remedy for joint inflammation and pain relief. Its anti-inflammatory, antioxidant, and immune-modulating properties make it an excellent alternative to conventional treatments for arthritis and other inflammatory joint conditions. Incorporating moringa into a balanced diet and healthy lifestyle can enhance joint mobility, reduce pain, and improve overall well-being.
For those seeking a holistic approach to joint health, moringa stands out as a safe, effective, and research-backednatural supplement. Whether consumed as a powder, tea, capsule, or oil, moringa can be a game-changer in managing joint inflammation and supporting long-term musculoskeletal health.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of the various effects of incorporating moringa to reduce the inflammatory effects that are causing joint pain. When asking important questions to our associated medical providers, we advise patients to implement small changes to their daily routine, like incorporating anti-inflammatory foods into their diets to reduce the effects of joint inflammation and restore mobility. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.
References
Arora, S., & Arora, S. (2021). Nutritional significance and therapeutic potential of Moringa oleifera: The wonder plant. J Food Biochem, 45(10), e13933. https://doi.org/10.1111/jfbc.13933
Bibi, N., Rahman, N., Ali, M. Q., Ahmad, N., & Sarwar, F. (2024). Nutritional value and therapeutic potential of Moringa oleifera: a short overview of current research. Nat Prod Res, 38(23), 4261-4279. https://doi.org/10.1080/14786419.2023.2284862
Chis, A., Noubissi, P. A., Pop, O. L., Muresan, C. I., Fokam Tagne, M. A., Kamgang, R., Fodor, A., Sitar-Taut, A. V., Cozma, A., Orasan, O. H., Heghes, S. C., Vulturar, R., & Suharoschi, R. (2023). Bioactive Compounds in Moringa oleifera: Mechanisms of Action, Focus on Their Anti-Inflammatory Properties. Plants (Basel), 13(1). https://doi.org/10.3390/plants13010020
Cuellar-Nunez, M. L., Gonzalez de Mejia, E., & Loarca-Pina, G. (2021). Moringa oleifera leaves alleviated inflammation through downregulation of IL-2, IL-6, and TNF-alpha in a colitis-associated colorectal cancer model. Food Res Int, 144, 110318. https://doi.org/10.1016/j.foodres.2021.110318
Gessl, I., Popescu, M., Schimpl, V., Supp, G., Deimel, T., Durechova, M., Hucke, M., Loiskandl, M., Studenic, P., Zauner, M., Smolen, J. S., Aletaha, D., & Mandl, P. (2021). Role of joint damage, malalignment and inflammation in articular tenderness in rheumatoid arthritis, psoriatic arthritis and osteoarthritis. Ann Rheum Dis, 80(7), 884-890. https://doi.org/10.1136/annrheumdis-2020-218744
Sailaja, B. S., Hassan, S., Cohen, E., Tmenova, I., Farias-Pereira, R., Verzi, M. P., & Raskin, I. (2022). Moringa isothiocyanate-1 inhibits LPS-induced inflammation in mouse myoblasts and skeletal muscle. PLOS ONE, 17(12), e0279370. https://doi.org/10.1371/journal.pone.0279370
Vergara-Jimenez, M., Almatrafi, M. M., & Fernandez, M. L. (2017). Bioactive Components in Moringa Oleifera Leaves Protect against Chronic Disease. Antioxidants (Basel), 6(4). https://doi.org/10.3390/antiox6040091
Xiao, X., Wang, J., Meng, C., Liang, W., Wang, T., Zhou, B., Wang, Y., Luo, X., Gao, L., & Zhang, L. (2020). Moringa oleifera Lam and its Therapeutic Effects in Immune Disorders. Front Pharmacol, 11, 566783. https://doi.org/10.3389/fphar.2020.566783
For individuals struggling with constipation, a common digestive issue, could performing abdominal self-massage help bring relief?
Abdominal Self Massage
Constipation refers to having a bowel movement fewer than three times per week. In addition to stress, certain lifestyle issues can lead to constipation, including not getting enough fiber, exercise, and proper hydration. Many also experience constipation while traveling. Abdominal self-massage involves gently massaging the stomach with your hands, either in a circular motion or with strokes, to improve digestion, relieve constipation, and reduce bloating. Performing self-massage on and around the abdomen can help ease constipation in several ways, such as stimulating the muscles, producing bowel movements, and soothing chronic stress. (Sinclair M. 2011)
Massage and Constipation
Abdominal massage can provide several benefits, including:
Stimulates and Improves Digestion
Massage stimulates the muscles and nerves that control digestion, promoting bowel movements and reducing constipation.
Reduces Bloating
Massaging the abdomen may help to reduce bloating and gas by gently moving fluids and gases through the digestive system.
In addition, it can help soften stool, speed up the movement of stool through the gut, and reduce the need to use laxatives. (University of Michigan Medicine, 2021)
Relieves Constipation
Abdominal massage can help with constipation by encouraging bowel movements.
Reduces Pain and Discomfort
Some find that abdominal massage helps to reduce pain and discomfort related to digestive issues.
Massage can help relax tense abdominal muscles and reduce pain associated with conditions like irritable bowel syndrome (IBS).
Improved lymphatic drainage
Massage helps move lymphatic fluid, which carries waste products and toxins away from the abdominal area.
Research
Although massage isn’t a standard treatment for constipation, some research shows it may help restore regularity. A report reviewed several clinical trials focusing on abdominal massage and its use as a treatment for chronic constipation. The results showed that abdominal massage may provide relief by promoting peristalsis, a series of muscle contractions that help move food through the digestive tract. The report also found that massage may help lessen colonic transit time, which is when digested food passes through the colon or last segment of the digestive tract. The report determined that abdominal massage can help alleviate constipation-related pain and discomfort. (Sinclair M. 2011)
In clinical trials, individuals with constipation reported improved quality of life after abdominal self-massage. However, some research suggests that using abdominal massage for constipation relief will not decrease the use of laxatives, the most commonly used treatment. (Lämås K. et al., 2009)
How to Massage
Various massage techniques may help relieve constipation and promote bowel movements. These are typically performed while lying down.
One technique involves placing the palm on the abdomen and making small, circular, clockwise motions around your belly button.
Individuals can also widen these circles so that the massage covers their entire abdomen.
Another technique begins by placing your hand below your breastbone, then gliding that hand down the length of your abdomen in one smooth stroke.
Repeat the movement with the other hand and continue this cycle for a few minutes.
When practicing self-massage, use light and gentle pressure, then gradually increase the pressure.
If you experience pain or tenderness, lighten up and return to a comfortable pressure level.
Try performing massage twice daily, aiming for a 20-minute session. Incorporating deep breathing into each session may also help. Before trying a massage or any home remedy, it is recommended to discuss it with a healthcare provider to see if it’s appropriate and safe. Pregnant women, for example, should avoid any massage on their abdomen. Constipation can sometimes signal an underlying condition that requires medical treatment, such as an underactive thyroid. Other symptoms like abdominal pain may be present, but sometimes constipation may be the only symptom.
Other Remedies
Self-massage alone is unlikely to treat chronic constipation; the goal should be to improve overall digestion to keep the organs functioning properly. To maintain regularity, it’s essential to drink plenty of water daily, eat enough fiber-rich foods, and engage in physical activity. Other alternative treatments include therapies like:
Acupressure
Biofeedback
Probiotics
Before trying self-massage, consult a medical caregiver to ensure it is safe and correct for the individual. Abdominal massage may not help with painful bloating caused by disease, infection, or other reasons.
Injury Medical Chiropractic & Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Massage Therapy Rehabilitation
References
Sinclair M. (2011). The use of abdominal massage to treat chronic constipation. Journal of bodywork and movement therapies, 15(4), 436–445. https://doi.org/10.1016/j.jbmt.2010.07.007
University of Michigan Medicine. (2021). Self-abdominal massage. https://www.med.umich.edu/1libr/MBCP/AbdominalSelfmassage.pdf
Lämås, K., Lindholm, L., Stenlund, H., Engström, B., & Jacobsson, C. (2009). Effects of abdominal massage in management of constipation–a randomized controlled trial. International journal of nursing studies, 46(6), 759–767. https://doi.org/10.1016/j.ijnurstu.2009.01.007
Individuals dealing with chronic pain following a minor injury, surgery, or trauma could be experiencing complex regional pain syndrome. What are the symptoms, diagnosis, and treatments available?
Complex Regional Pain Syndrome
Reflex sympathetic dystrophy syndrome (RSDS), more commonly known as complex regional pain syndrome (CRPS), is a chronic pain condition where a person experiences severe, persistent pain in a limb, usually following an injury, that is significantly more profound than from the initial trauma. It is considered a neuroinflammatory disorder in which the body’s response to injury is dysregulated. The condition is characterized by severe burning pain, often in an arm or leg, that can occur following a minor injury, surgery, or trauma. It is associated with abnormal changes in skin temperature, swelling, and sensitivity to touch, usually affecting the affected area’s nerves, skin, muscles, blood vessels, and bones. Other names it is known by include:
Causalgia
Shoulder-Hand Syndrome
Sudeck’s Atrophy
Causes
CRPS is a chronic pain condition believed to result from dysfunction in the central or peripheral nervous systems (National Institute of Neurological Disorders and Stroke, 2017). It involves irritation and abnormal excitation of nervous tissue, leading to abnormal impulses along nerves that affect blood vessels and skin. Animal studies indicate that norepinephrine, a catecholamine released from sympathetic nerves, acquires the ability to activate pain pathways after tissue or nerve injury, resulting in CRPS. Another theory is that CRPS, which follows an injury, is caused by triggering an immune response and continuous inflammation symptoms (swelling, redness, warmth). (Goh E. L., Chidambaram S., & Ma, D. 2017) It is believed to have multiple causes producing similar symptoms.
Extreme sensitivity to touch, often causing significant disability in the affected limb.
Stiffness and swelling in affected joints
Skin color changes – blotchy, purple, pale, red.
Skin temperature changes – warmer or cooler than the opposing extremity.
Skin texture changes – shiny, thin, sweaty.
Changes in nail and hair growth patterns.
Pain can spread, for example, from the finger to the entire arm and the opposite extremity or from the left to the right arm.
Emotional stress can cause symptoms to worsen.
Some experts suggest three stages during which progressive changes occur in the affected area’s skin, muscles, joints, ligaments, and bones (Harvard Health Publishing, 2023). However, further research is needed.
Injury Medical Chiropractic & Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
The Root Causes of Pain
References
National Institute of Neurological Disorders and Stroke. (2017). Complex regional pain syndrome fact sheet. Retrieved from https://www.ninds.nih.gov/sites/default/files/migrate-documents/CRPS_FactSheet-E_508C.pdf
Goh, E. L., Chidambaram, S., & Ma, D. (2017). Complex regional pain syndrome: a recent update. Burns & Trauma, 5, 2. https://doi.org/10.1186/s41038-016-0066-4
Bruehl S. (2015). Complex regional pain syndrome. BMJ (Clinical research ed.), 351, h2730. https://doi.org/10.1136/bmj.h2730
Harvard Health Publishing. (2023). Complex Regional Pain Syndrome (CRPS). https://www.health.harvard.edu/a_to_z/complex-regional-pain-syndrome-crps-a-to-z
Tajerian, M., & Clark, J. D. (2016). New Concepts in Complex Regional Pain Syndrome. Hand Clinics, 32(1), 41–49. https://doi.org/10.1016/j.hcl.2015.08.003
For individuals dealing with posture problems causing neck, back, and shoulder pain, can pectoralis minor stretches designed to work these areas be a part of physical therapy or as regular exercises at home?
Pectoralis Minor Muscle Stretches
The pectoralis minor is a small, triangular muscle situated deep to the pectoralis major in the anterior chest wall. It originates from the margins of the third to fifth ribs adjacent to the costochondral junction and connects to the coracoid process of the scapula. The pectoralis minor helps with posture, mobility, and shoulder stability and aids breathing. Muscle tightness can cause pain in the chest, shoulder, and neck and a restricted range of motion. Strain and injuries can occur during activities involving overhead movements or forceful pushing. Pectoralis minor stretches are designed to work these muscles that span the ribs and connect to the shoulder to help improve posture and relieve pain and chest weakness. They can help reduce muscle tightness and other conditions like thoracic outlet syndrome. (Kaur U. et al., 2023) (Wagner E. R. et al., 2023) Talk with a healthcare provider Before starting any exercise or stretching program.
Corner Pectoralis Stretch
A corner pec stretch is similar to a wall push-up, except the emphasis is on staying in a position that lengthens the chest muscles. It’s important to move the whole body as a unit and not bend.
Stand facing a corner with a relaxed, upright posture.
Place your feet so they are parallel, and bend your knees slightly.
Stay as relaxed as possible during the movement to protect your joints.
Keep your gaze forward.
Place your forearms and palms over the walls where two walls connect at a right angle.
With your elbows bent to 90 degrees, move forward into the corner of the wall until you feel a comfortable stretch in the pectorals.
The doorway stretch is similar to the corner stretch. It works the pectoralis major and the minor muscles and helps with mobility. To perform: (Maryland Pain & Wellness Center, 2025)
Stand in a doorway with your feet placed together.
Place the palms and forearms on either side of the doorway.
Your elbows should be even with your shoulders and bend at a 90-degree angle.
Keep your back straight.
Take a step forward, leaning into the doorway.
You should feel the stretch in the muscle.
Repeat the stretch with the other foot.
Exercise and ergonomic changes to your chair or desk height can help improve posture and relieve muscle tightness. (Kaur U. et al., 2023)
T Stretch
The T stretch stretches the front of the chest and is done on the floor, typically with a foam roller placed directly under the spine. To perform: (OrthoCarolina, N.D.)
Lie down on your back with the foam roller aligned to the spine.
Make sure your head and tailbone are supported.
Open your arms straight out like a T.
Hold the position while stretching.
Y Stretch
The Y stretch is similar to the T stretch; both reduce chest muscle tightness and discomfort. To perform: (OrthoCarolina, N.D.)
Use the same foam roll position, lying on your back with the head and tailbone supported and aligned.
Stretch the arms out above your head, placing them into the shape of a Y.
Allow the chest muscles that connect to the arms to relax.
Studies have examined how quickly a prone scapular retraction can help stretch the back and shoulders. Results suggest the exercises must be performed longer before the pectoralis minor is lengthened to improve symptoms. (Dye J., Allyn M., & Frank C. 2024) However, further research is needed.
Health Conditions
Pectoralis minor stretches may be part of a personalized therapy program to improve mobility, posture, and/or breathing and sleep quality with health conditions that include:
Stretching and strengthening exercises can help improve their flexibility and function. Exercises can improve strength and function by standing or lying down, depending on the stretch.
Injury Medical Chiropractic and Functional Medicine Clinic
The pectoralis minor muscles are often overlooked in clinical examinations but can contribute to musculoskeletal pain and dysfunction. A healthcare provider can teach about stretches, how they can help, and whether they are safe for the individual’s injury and/or condition. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Doorway Stretching Routine
References
Kaur, U., Shrestha, D., Hussain, M. A., Dalal, P., Kalita, M., Sharma, V., & Sharma, S. (2023). Prompt Impact of Muscle Energy Technique on Pectoralis Muscle Tightness in Computer Users: A Quasi-Experimental Study. Journal of Lifestyle Medicine, 13(2), 123–128. https://doi.org/10.15280/jlm.2023.13.2.123
Wagner, E. R., Gottschalk, M. B., Ahmed, A. S., Graf, A. R., & Karzon, A. L. (2023). Novel Diagnostic and Treatment Techniques for Neurogenic Thoracic Outlet Syndrome. Techniques in hand & upper extremity surgery, 27(2), 100–114. https://doi.org/10.1097/BTH.0000000000000419
University of North Carolina School of Medicine. (2020). Upper Body Stretching. https://www.med.unc.edu/htcenter/wp-content/uploads/sites/711/2020/04/Upper-Body-Stretching.pdf
Maryland Pain & Wellness Center. (2025). Stretches to Help with Strained Chest Muscles. Maryland Pain & Wellness Center Restoring Hope, Rebuilding Lives. https://www.marylandpainandwellnesscenter.com/blog/stretches-to-help-with-strained-chest muscles#:~:text=With%20your%20knees%20bent%20and,assist%20in%20deepening%20the%20stretch.
OrthoCarolina. (N.D.). Stretching Guide to Ease Tight Muscles. https://www.orthocarolina.com/storage/wysiwyg/stretching_guide_1.pdf
Dye, J., Allyn, M., & Frank, C. (2024). Is there an immediate effect on pectoralis minor length after performing a prone scapular retraction exercise using typical sets and repetitions in pain-free participants? Journal of bodywork and movement therapies, 40, 1014–1019. https://doi.org/10.1016/j.jbmt.2024.07.026
Chankavee, N., Amatachaya, S., Hunsawong, T., Thaweewannakij, T., & Mato, L. (2023). Effects of modified long stick exercise on hyperkyphosis, muscle imbalance, and balance control in elderly community-dwelling women with hyperkyphosis. Journal of back and musculoskeletal rehabilitation, 36(5), 1151–1162. https://doi.org/10.3233/BMR-220350
Liao, Y. X., Saiken, A., Chang, X., Guo, Y. F., Tan, Z., Deng, F., Meng, Q. L., Zhen, H., Li, Y. M., & Fang, B. M. (2025). Associations of fat, bone, and muscle indices with disease severity in patients with obstructive sleep apnea-hypopnea syndrome. Sleep & breathing = Schlaf & Atmung, 29(1), 82. https://doi.org/10.1007/s11325-024-03241-8
Thongchote, K., Chinwaro, U., & Lapmanee, S. (2024). Effects of scapulothoracic exercises on chest mobility, respiratory muscle strength, and pulmonary function in male COPD patients with forward shoulder posture: A randomized controlled trial. F1000Research, 11, 1284. https://doi.org/10.12688/f1000research.126832.2
Can walking backward on a treadmill aid in treating conditions and injuries, improving strength, gait, and mobility in the lower extremities and knee, hip, and ankle range of motion (ROM)?
Walking Backward On A Treadmill
Walking backward is often used in physical therapy to treat multiple conditions and injuries and help improve strength, gait, balance, and mobility in the lower extremities. It is also used to improve knee, hip, and ankle range of motion and lower back pain and burn calories.
The Difference Backward vs. Forward
The difference from forward walking is that certain motions are normal gait characteristics.
First, the leg swings through the air, and the heel lands on the ground.
Then, the straight knee bends slightly as you roll from heel to toe.
As this occurs, the opposite leg rolls from the toes and up into the air.
This heel-to-toe motion repeats, and normal walking takes place.
Reverse walking creates the opposite gait process.
The leg swings through the air and reaches backward with a bent knee.
The toes contact the ground, and the bent knee straightens as you roll from toe to heel.
Then, the heel leaves the ground with the knee straight, repeating the process.
Reverse walking can help increase knee extension range of motion. (Zhang M. et al., 2022)
Individuals with knee injuries, surgeries, or arthritis may lose their knee extension or the knee’s ability to straighten.
The bent knee straightens fully when walking backward, moving from the toes onto the heel.
This helps to improve the range of motion into knee extension.
Quadriceps Function
Reverse walking can improve the function of the quadriceps muscles in the upper thighs. (Alghadir A. H. et al., 2019)
The quads are active when straightening the knee.
Exercises like quad sets, short arc quads, and straight leg raises increase quad strength.
Hamstring Flexibility
The hamstrings are located in the back of the upper thighs and work to bend the knees and extend the hips.
For individuals with tight hamstrings, a therapist may have you walk backward on the treadmill to improve the flexibility of the muscle group. (BBC, 2023)
When walking backward, the hamstring contracts to bend the knee as it swings through the air.
Then, the hamstring is stretched from the toe to heel movement, and the knee straightens.
Walking backward can help reset one’s gait and improve one’s ability to walk forward.
A study on stroke patients found that backward walking training was superior to standing balance training for improving balance and walking speed. (Rose, D. K. et al., 2018)
Burns Calories
Backward walking has been found to burn more calories than forward walking.
As a result, it improves heart and lung health better.
Conditions That Benefit
Individuals with a lower extremity impairment that results in loss of normal walking mobility may benefit from reverse walking. Common conditions that may help include: (BBC, 2023) (DelMastro H. M. et al., 2023)
Hamstring strain
Sciatica with tightness in hamstrings
Hip, knee or ankle surgery
Lower extremity fracture
Cerebral palsy
Multiple sclerosis
Parkinson’s disease
Stroke
A physical therapist will decide if an individual’s condition warrants reverse walking as part of a rehabilitation program.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Control Foot Motion and Posture
References
Cha, H. G., Kim, T. H., & Kim, M. K. (2016). Therapeutic efficacy of walking backward and forward on a slope in normal adults. Journal of Physical Therapy Science, 28(6), 1901–1903. https://doi.org/10.1589/jpts.28.1901
Zhang, M., Pang, J., Lu, J., Kang, M., Chen, B., Jones, R. K., Zhan, H., & Liu, A. (2022). The Immediate Effect of Backward Walking on External Knee Adduction Moment in Healthy Individuals. Journal of Healthcare Engineering, 2022, 4232990. https://doi.org/10.1155/2022/4232990
Alghadir, A. H., Anwer, S., Sarkar, B., Paul, A. K., & Anwar, D. (2019). Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoarthritis: a randomized controlled trial (retro-walking trial). BMC musculoskeletal disorders, 20(1), 159. https://doi.org/10.1186/s12891-019-2537-9
BBC. (2023). Why walking backwards can be good for your health and brain. https://www.bbc.com/future/article/20231110-why-walking-backwards-can-be-good-for-your-health-and-brain
Balasukumaran, T., Olivier, B., & Ntsiea, M. V. (2019). The effectiveness of backward walking as a treatment for people with gait impairments: a systematic review and meta-analysis. Clinical Rehabilitation, 33(2), 171–182. https://doi.org/10.1177/0269215518801430
Rose, D. K., DeMark, L., Fox, E. J., Clark, D. J., & Wludyka, P. (2018). A Backward Walking Training Program to Improve Balance and Mobility in Acute Stroke: A Pilot Randomized Controlled Trial. Journal of Neurologic Physical Therapy: JNPT, 42(1), 12–21. https://doi.org/10.1097/NPT.0000000000000210
Thomas, K. S., Hammond, M., & Magal, M. (2018). Graded forward and backward walking at a matched intensity on cardiorespiratory responses and postural control. Gait & posture, 65, 20–25. https://doi.org/10.1016/j.gaitpost.2018.06.168
DelMastro, H. M., Ruiz, J. A., Simaitis, L. B., Gromisch, E. S., Neto, L. O., Cohen, E. T., Wong, E., Krug, R. J., & Lo, A. C. (2023). Effect of Backward and Forward Walking on Lower Limb Strength, Balance, and Gait in Multiple Sclerosis: A Randomized Feasibility Trial. International journal of MS care, 25(2), 45–50. https://doi.org/10.7224/1537-2073.2022-010
Discover effective treatment approaches for kyphosis, its causes and symptoms while enhancing your posture today.
Introduction
How often do you catch yourself slouching after hours at a desk or scrolling through your phone? Do you experience persistent neck strain, shoulder tightness, or upper back discomfort? While many people recognize poor posture as an annoyance, few realize that long-term postural dysfunction can contribute to kyphosis—a spinal condition characterized by excessive forward curvature of the thoracic spine.
As a nurse practitioner with 20 years of experience in physical medicine and musculoskeletal health, I have seen firsthand how kyphosis affects both young and older adults, often leading to pain, mobility limitations, and even systemic complications. With a background that includes chiropractic care integration, I emphasize a multidisciplinary approach to kyphosis treatment, focusing on conservative therapies that address spinal alignment, muscle strength, and postural control.
This article explores the environmental causes of kyphosis, its impact on the musculoskeletal system, and evidence-based treatment strategies, including chiropractic adjustments, physical therapy, and postural rehabilitation.
What is Kyphosis? Understanding the Spinal Deformity
Kyphosis refers to an excessive anterior curvature of the thoracic spine, exceeding 40 degrees. While a mild thoracic curve is normal, excessive kyphosis can lead to visible postural changes, musculoskeletal pain, and even respiratory or gastrointestinal complications in severe cases.
Types of Kyphosis
There are several classifications of kyphosis, each with distinct causes:
Postural Kyphosis: The most common type, usually seen in adolescents and office workers, resulting from prolonged slouching and weak spinal musculature.
Scheuermann’s Kyphosis: A more rigid spinal deformity due to wedge-shaped vertebrae, typically diagnosed in teenagers.
Osteoporotic Kyphosis: Common in older adults due to vertebral compression fractures from osteoporosis.
Congenital Kyphosis: A rare condition present from birth due to abnormal vertebral development.
If left untreated, kyphosis can progressively worsen, leading to significant postural, neurological, and functional impairments.
Environmental Factors Contributing to Kyphosis
While genetic predisposition plays a role in kyphosis development, environmental and lifestyle factors significantly contribute to the condition. Understanding these risk factors can help with prevention and early intervention.
1. Poor Posture & Prolonged Sedentary Behavior
Chronic slouching, improper ergonomics, and excessive screen time encourage adaptive shortening of the anterior muscles (pectorals and upper abdominals) while weakening the posterior chain (erector spinae and scapular stabilizers). This imbalance reinforces thoracic kyphosis over time.
2. Sedentary Lifestyle & Weak Core Stability
A lack of functional movement and spinal stabilization exercises leads to postural instability, increasing the likelihood of kyphotic progression. A weak core and underactive back extensors contribute to poor spinal support, leading to excessive forward bending of the thoracic spine.
3. Heavy Backpacks & Improper Lifting Mechanics
In children and adolescents, carrying overweight backpacks can accelerate kyphotic posture by exerting excessive downward pressure on the spine. Similarly, incorrect lifting mechanics in adults (e.g., repetitive forward bending with poor lumbar support) increase spinal stress, contributing to degenerative kyphosis.
4. Osteoporosis & Age-Related Bone Loss
Older adults, particularly postmenopausal women, are at a higher risk of developing osteoporotic kyphosis due to decreased bone density. Compression fractures in the thoracic vertebrae can lead to irreversible spinal deformity, making early bone health management critical.
5. Spinal Injuries & Degenerative Disc Disease
Trauma, herniated discs, and chronic spinal degeneration can disrupt normal vertebral alignment, leading to structural kyphosis. Degenerative changes in the intervertebral discs contribute to spinal instability, loss of disc height, and increased forward curvature of the thoracic spine.
Symptoms & Effects of Kyphosis on the Musculoskeletal System
Kyphosis not only alters spinal alignment but also leads to cascading effects throughout the musculoskeletal system. Depending on severity, symptoms may range from mild discomfort to functional disability.
Common Symptoms of Kyphosis
–Upper Back Pain & Stiffness: Chronic discomfort, particularly between the shoulder blades and mid-thoracic region. –Limited Mobility & Flexibility: A rigid thoracic spine reduces spinal extension, affecting overall movement. –Neck & Shoulder Tension: Forward head posture and rounded shoulders cause excessive strain on the cervical spine, leading to cervicogenic headaches and referred pain. –Muscle Fatigue & Weakness: Over time, kyphotic posture weakens the paraspinal muscles, reducing spinal endurance. –Breathing & Digestive Issues: Severe kyphosis can compress the thoracic cavity, leading to restricted lung expansion and impaired digestion.
Neuromuscular Impact of Kyphosis
Cervical Involvement: Increased kyphotic curvature forces cervical hyperextension, straining the posterior neck muscles and contributing to occipital headaches, vertigo, and TMJ dysfunction.
Thoracic & Lumbar Impact: Kyphosis can trigger compensatory hyperlordosis in the lumbar spine, increasing stress on the lower back and contributing to disc degeneration and sciatic symptoms.
Biomechanical Dysfunction:Altered gait mechanics, hip instability, and reduced balance have been observed in patients with significant kyphotic curvature (Lorbergs et al., 2017).
Understanding Long-Lasting Injuries- Video
Effective Treatment Approaches for Kyphosis
1. Chiropractic Care for Kyphosis Management
Chiropractic therapy is one of the most effective non-invasive treatments for managing kyphosis-related pain and improving spinal alignment. Research has shown that chiropractic spinal manipulation can improve mobility, reduce pain, and enhance postural stability (Norton et al., 2022).
Key Benefits of Chiropractic Adjustments:
1Spinal Realignment: Chiropractic adjustments restore normal vertebral positioning and reduce excessive thoracic curvature. –Improved Postural Control: Chiropractic care strengthens postural awareness, spinal mobility, and core stability. –Reduced Muscle Tension & Nerve Compression: Manual therapy alleviates trigger points, myofascial restrictions, and nerve impingements contributing to kyphotic discomfort. –Enhanced Flexibility & Range of Motion: Stretching techniques combined with spinal mobilization restore thoracic extension and shoulder mobility.
2. Physical Therapy & Postural Rehabilitation
Physical therapy plays a crucial role in strengthening the posterior chain, improving spinal stability, and reinforcing proper movement mechanics.
In adolescents with Scheuermann’s kyphosis, bracing can help prevent worsening curvature during growth phases.
4. Postural Ergonomics & Lifestyle Modifications
– Ergonomic Workstations:Maintaining neutral spine alignment while sitting reduces kyphotic strain. – Daily Mobility Exercises:Incorporating yoga, Pilates, or spinal decompression exercises can improve flexibility. – Weight Management & Bone Health Optimization:Vitamin D, calcium supplementation, and weight-bearing exercises support spinal integrity.
Final Thoughts: Addressing Kyphosis Proactively
Kyphosis is a progressive condition that requires early intervention and a multidisciplinary treatment approach. By combining chiropractic adjustments, targeted physical therapy, and ergonomic modifications, patients can significantly reduce pain, improve posture, and enhance spinal function.
Injury Medical Chiropractic & Functional Medicine Clinic
We associate with certified medical providers who implement the importance of the causes and symptoms of kyphosis. While asking important questions to our associated medical providers, we advise patients to integrate small changes into their daily routine to reduce the effects of kyphosis from affecting the cervical and thoracic areas. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
References
Fortner, M. O., Oakley, P. A., & Harrison, D. E. (2017). Treating ‘slouchy’ (hyperkyphosis) posture with chiropractic biophysics((R)): a case report utilizing a multimodal mirror image((R)) rehabilitation program. Journal of Physical Therapy Science, 29(8), 1475-1480. https://doi.org/10.1589/jpts.29.1475
Jenkins, H. J., Downie, A. S., Fernandez, M., & Hancock, M. J. (2021). Decreasing thoracic hyperkyphosis – Which treatments are most effective? A systematic literature review and meta-analysis. Musculoskelet Sci Pract, 56, 102438. https://doi.org/10.1016/j.msksp.2021.102438
Lorbergs, A. L., Murabito, J. M., Jarraya, M., Guermazi, A., Allaire, B. T., Yang, L., Kiel, D. P., Cupples, L. A., Bouxsein, M. L., Travison, T. G., & Samelson, E. J. (2017). Thoracic Kyphosis and Physical Function: The Framingham Study. J Am Geriatr Soc, 65(10), 2257-2264. https://doi.org/10.1111/jgs.15038
Norton, T. C., Oakley, P. A., & Harrison, D. E. (2022). Improving the cervical lordosis relieves neck pain and chronic headaches in a pediatric: a Chiropractic Biophysics((R)) (CBP((R))) case report with a 17-month follow-up. Journal of Physical Therapy Science, 34(1), 71-75. https://doi.org/10.1589/jpts.34.71
Oakley, P. A., Gage, W. H., Harrison, D. E., & Mochizuki, G. (2024). Non-surgical reduction in thoracolumbar kyphosis and sagittal vertical axis corresponding with improved sensorimotor control in an older adult with spinal deformity: a Chiropractic Biophysics((R)) case report. Journal of Physical Therapy Science, 36(11), 756-764. https://doi.org/10.1589/jpts.36.756
Ogura, Y., Dimar, J. R., Djurasovic, M., & Carreon, L. Y. (2021). Etiology and treatment of cervical kyphosis: state of the art review-a narrative review. J Spine Surg, 7(3), 422-433. https://doi.org/10.21037/jss-21-54
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