Spine Health & Spinal Hygiene

A pinched nerve in the hip can cause numbness, tingliness, weakness, and pain. A pinched/compressed nerve creates pressure that can result from a bone structural issue like hip misalignment or the nerve getting overly stretched, stuck, twisted, or kinked. The pressure obstructs the neural pathways and decreases neural activity. This causes pain. If discomfort or pain is present, chiropractic, physical rehabilitation, rest, exercise, and ice and heat can release and reset the nerve and help prevent re-injury.

Pinched Nerve In The Hip

A pinched or compressed nerve results from pressure being applied to the nerve. A pinched nerve in the hip often causes pain in the groin region, radiating down the inner thigh to the knee. The pain can feel like a dull ache or a sharp, burning pain. Individuals also report tightness, numbness, or a tingling sensation in the buttocks. The most common causes include:

• Unhealthy posture.
• Sitting for too long without moving around.
• Misaligned bone or cartilage.
• Muscle strain.
• Pregnancy.
• Obesity.
• Inflamed tissue.
• Herniated disc.
• Arthritis.
• Bone spurs.

Chiropractic

Different causes require different treatment approaches. For example, an obese individual could require chiropractic adjustments, specific exercises/stretches, and diet adjustments to address the whole body. The recommended treatment plans can vary but usually include:

• Physical therapeutic massage.
• Manipulative therapies of the joints and muscles.
• Mobilization of the joints. 
• Soft tissue treatments.
• Spinal decompression.
• Exercise.

Walking and activity can worsen the pain when the hip presents with pain. This can cause the rest of the body to compensate by shifting the weight to the healthy side, which can cause even more pain in the back or legs or cause another injury. Regular chiropractic hip adjustments will improve posture, maintaining muscle and skeleton alignment that will prevent pinching nerves in the hip.

Chiropractic Hip Treatment

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Ahuja, Vanita, et al. “Chronic hip pain in adults: Current knowledge and future prospective.” Journal of anaesthesiology, clinical pharmacology vol. 36,4 (2020): 450-457. doi:10.4103/joacp.JOACP_170_19

Christmas, Colleen, et al. “How common is hip pain among older adults? Results from the Third National Health and Nutrition Examination Survey.” The Journal of family practice vol. 51,4 (2002): 345-8.

“Free Communications: Case Reports: Hip.” Journal of Athletic Training vol. 38,2 Suppl (2003): S.73–S.74.

During my first pregnancy, I was in great shape as a yoga instructor. I thought I was ready but juggling:

• Pregnancy
• Birth
• Early motherhood

I realized how intense the weight gain was, especially on my:

• Back
• Neck
• Hips

This turned into a cycle of:

• Gaining baby weight
• Losing baby weight

Along with repetitive movements of:

• Lifting
• Swaying
• Hunching over to nurse
• Bathing

I experienced body discomfort and back pain that I never thought I would feel!

Then came my second pregnancy, and the pain was there again. This time targeting my:

• Hips
• Neck
• Shoulders

And of course, the back pain was there in full force, which discouraged and saddened me.

I was sick of feeling uncomfortable and realized it was time to find a solution I could use at home and every day of my pregnancy.

I surrounded myself with top professionals, absorbed their knowledge and utilized their tips and tools into my daily routine.

Tips to alleviate back pain during pregnancy

These tips come from my background as a yoga instructor along with consultations from my:

• Chiropractor
• Massage therapist
• Pilates instructor 

Strengthening the abdominals and glutes

During pregnancy when your back hurts it is because you are not using the muscle groups that stabilize the body's frame.

As you gain pregnancy weight, the discomfort can worsen.

My Pilates instructor showed me deep core strengthening and glute exercises to do at home, which immediately helped alleviate my back pain.

These exercises can get those muscle groups to respond. Therefore, instead of the back doing the work, these muscles take over.

• Bridges with a rear-end squeeze at the top
• Pelvic tilts to gently awaken the transverse abdominals 

Side-stretching helps  expand the spine

Stretching the sides of your body allows for space between the ribs.

It alleviates back pain and improves breathing.

As pregnancy advances, the middle area of your body can feel tighter.

This is one reason you may feel out of breath.

My massage therapist shared a stretch that helps to open up this space.

• Sit cross-legged and raise both arms toward the ceiling
• Put your right hand down and, with the left hand, reach over toward the right side of the room
• Repeat on the opposite side
• Take deep breaths

The goal is to reach up and over to improve breathing.

Legs up the wall

Your legs, knees, and feet will begin to feel the effects of added bodyweight and pressure.

A restorative yoga pose that involves placing a yoga mat or blanket as a back cushion next to a wall.

• Lie on the floor against the wall
• Let your legs climb up the wall
• Stretch arms outward and turn your palms up
• Take deep breaths

This reverses the blood flow and gives your joints a much-needed break.

Hang out and enjoy.

If the back of your legs feel like it's too much to stretch all the way up, bring the soles of your feet together and let the knees butterfly out to the sides.

Make it a Daily habit

It can be a struggle to do daily stretches and exercises, especially as things get crazier and busier.

But this is what makes these home exercises/tips work.

Get into the habit to make it more personal and make body-care a top priority.

Children and life will try to take over but your wellness needs to come first before the care of others.

Living with back pain is something I would not recommend trying. Instead, see a chiropractor/doctor and learn these exercises and more tips so you can work out the discomfort/pain whenever it presents and enjoy your pregnancy to the fullest.

Lower Back Pain During Pregnancy Treatment El Paso, TX Chiropractor

Truide Torres, office manager, first received chiropractic care with Dr. Alex Jimenez during her pregnancy for her lower back pain. Mrs. Torres experienced aggravating symptoms throughout the progression of her pregnancy, which led her to seek a natural treatment approach for her own health as well as that of her own baby. Once Mrs. Torres started chiropractic treatment with Dr. Jimenez, she recovered her quality of life and was able to return to her original state of well-being. As an office manager, Mrs. Torres also receives regular chiropractic care for any lower back pain which may occur as a result of her job. Mrs. Truide expresses how important it is to continue her spinal maintenance and she highly recommends Dr. Jimenez as the non-surgical choice for a variety of health issues.

Low back pain (LBP) is a frequent health issue involving the muscles, nerves, and bones of the spine. Pain may differ from a dull persistent pain to a sudden sharp sensation. Low back pain can be classified by length and severity (pain lasting less than 6 months), sub-chronic (6 to 12 months), or chronic (over 12 months). The status could be further categorized by the underlying cause as both bodily, non-mechanical, or referred pain. The symptoms of low back pain may generally improve in a couple of weeks from the time they begin, however, some cases may require additional treatment. In the majority of episodes of lower back pain, a specific underlying cause isn't identified or properly cared for, and healthcare professionals may attribute it to mechanical issues like joint or muscle strain.

Pregnancy back pain is very common. At least 50 percent of pregnant women and up to 80 percent will experience back pain at some point during their pregnancy. This is completely natural from the added weight of the baby. However, combined with all the other issues that arise during pregnancy ranging from:

• Mood swings
• Morning sickness
• Fatigue
• Urinary issues
• Lower back pain

This can cause uncomfortable symptoms and take a serious toll on the body. Severe back pain during pregnancy is rare. We'll look at why you could develop pregnancy back pain, along with steps and proven ways to feel better.

Back Pain Causes

Pain can occur at any trimester, but it usually arises in the later months as the baby and belly grow. Pain can be mild to severe and usually happens in the lower back. There does not have to be pre-existing back problems.

Pregnancy itself changes the body in ways that can lead to back pain. Example: As the uterus gets heavier, there is the added strain placed on the back muscles.

This can alter proper posture and cause discomfort/pain. Pregnancy changes the center of gravity and accentuates the spine's curve in the lower back. When the abdominal muscles and core are weak and not strong enough, the changes of the curvature worsen since it is these muscles that stabilize the back.

When pregnant, the body releases a hormone called relaxin that loosens ligaments, which is the tissue that connects the bones to each other inside the pelvis. The ligament loosening can affect back support and be a cause for pain. Other reasons women experience pregnancy back pain include:

• Stress
• Poor posture
• Standing for too long
• Injury
• Trauma

Tips for Relief

There are ways to ease pregnancy back pain without medical intervention. Here’s how:

Pay Attention to Posture

When standing up, make sure to stand straight with the shoulders held back. If you must remain standing for a long time, elevate one foot on a box, chair, or stool to relieve the pressure on the spine. Try to avoid standing for long periods. Remember to take regular breaks and get off your feet. Maintain proper posture when sitting, as well.

Utilize an Ergonomic Chair

Both at home and at work that offers plenty of support for the back. Also, a small cushion or pillow placed behind the lower back, along with a stool or footrest for elevating the feet can be highly beneficial.

Proper Lifting

Of course, do not lift heavy objects, and avoid bending at the waist to pick up items off the floor. Instead squat, bend the knees, and lift with the legs, not with the back.

Exercise

The best time to start an exercise regiment is before conception. Regular physical activity/exercise can help prevent and ease back pain, along with all of the other benefits.

Doing simple exercises before getting pregnant can improve core strength, which can go a long way. Try to get as close as possible to a healthy weight before getting pregnant. This has the added benefit of reducing pregnancy risks and cesarean delivery.

Once pregnant, mild or moderate exercise can help get a handle on back pain and prep the body for childbirth. Gentle workouts are the way to go. These will strengthen the back, core, and leg muscles. Recommended for pregnant women are:

• Walking
• Swimming
• Prenatal yoga
• Stretches

Ask your provider which exercises, stretches are best for you. Remember movement is far better than resting too much. Also, working with a physical therapist or chiropractor in back strength will help immensely.

Exercise Clothes

Wear comfortable, spine supportive shoes. High heels should be removed altogether and take caution with flats, as these can and do often lack arch support. Shoe inserts/orthotics can help.

Maternity support belts for back pain relief can also be an added tool. Currently, there is not a great deal of scientific proof that they work. But many women swear by them when they were pregnant.

Sleep Adjustments

Try sleeping on one side with the knees bent, along with a pillow between the knees or under the abdomen. Another possibility is using a firmer mattress. This can support the back better than a soft sinking mattress. If a firm mattress is not possible, consider placing a stiff board under the mattress for added firmness.

Take naps, making sure to get the proper sleep that the body needs. This is especially true as the later weeks of pregnancy approach. This is easier said than done, but a warm bath can help the body relax before bed.

Complementary practices

Some women have found alternative medical approaches like acupuncture and prenatal massage to be quite helpful in easing pregnancy back pain. Before trying it out talk to your OB/GYN. Once discussed, you can decide if it’s a healthy choice. Make sure the masseuse or alternative practitioner has experience working with pregnant women.

Pain Meds

Pregnancy back pain is a leading cause of opioid prescriptions. When it comes to medication, a critical issue is potential for opioid abuse. There are some over-the-counter meds that can help ease back pain.

However, Non-steroidal anti-inflammatory drugs or NSAIDs have been linked to pregnancy complications, and most doctors recommend not using them. Instead, try acetaminophen, which is just as effective and safe during pregnancy.

Using hot and cold compresses and pain relief creams/ointments can also help. Pregnant women should always speak with a healthcare provider before starting any medication.

Medical Help for Pregnancy Back Pain

During pregnancy, some back pain is normal. When there is severe pain, sudden pain, or pain that lasts longer than two weeks this could be a sign of a more serious condition. It could be an indication of preterm labor, a urinary tract infection, or kidney stones. Call a doctor if you experience any of the following:

• Back pain that does not get better/improve
• Back pain on one side of the body
• Back pain along with weakness in one or both legs
• Rhythmic back pain/s
• Accompanied back pain with vaginal bleeding, fever, urinary burning or change in vaginal discharge
• Suddenly unable to walk due to pain or weakness
• Lose feeling in the back, legs, buttocks, and pelvis
• Numbness could be the sign of a compressed nerve

Conclusion

Pregnancy back pain usually fades away once the baby is born, these steps can be taken in the meantime to ease any discomfort. Don't forget to ask your OB/GYN for recommendations.

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