Suffering With Lower Back Pain? Try These Healthy and Delicious Meal Ideas

A Scrumptious Menu For Those With Lower Back Pain

When you have lower back pain, the last thing you want to worry about is what to eat. And yet, eating good, healthy, nutritious food is essential for feeling your best. So in addition to seeing your Southside San Antonio Chiropractor, try out these breakfast, lunch and dinner recipes that are so easy, you won’t “break your back” preparing them:

berry-smoothieBreakfast: Lumbar Smoothie

1.5 cups Almond milk, unsweetened (try the coconut almond milk for an extra treat)
1/4 cup Frozen greens (spinach, kale)
1/2 Frozen banana
1/2 cup Frozen mixed berries
Raw honey to taste
(Quantities are suggestions only—you may prefer more or less of an ingredient.)

In a blender, mix the frozen greens with the almond milk. Then add the bananas. Mix. Add the berries and a touch of honey. Blend. Pour into a glass and enjoy.

For a more tropical flavor, add frozen pineapple and mango in place of the mixed berries and banana.

Or, for a refreshing, light taste, try frozen peaches, with a hint of ginger, cinnamon, and nutmeg.

Lunch: Toasted Thoracic Tilapia

2 slices Muenster Cheese
2 pieces Cracker bread/Crispbread (Such as Wasa
2 Tilapia fillets
Lemon pepper seasoning
Garlic salt
Olive Oil
Soft butter

Add a touch of olive oil to your frying pan. Set range to medium heat. Cook tilapia fillet in heated oil. Sprinkle garlic salt over fillet. After a few minutes, turn fish over. Cook an additional few minutes. Sprinkle lemon pepper seasoning over fish. Remove fish from pan.

Turn oven to low broil.

Place a crispbread on broiling pan. Spread with butter. Place cooked Tilapia on top of crispbread. Add slice of muenster cheese over fish. Place in oven and broil until cheese melts. Remove immediately. (Be sure to watch the food to prevent overcooking.)

Dinner: Simple Spinal Stir Fry with Brown Rice

1 cup Brown rice
2 cups water
2 cups Cut, mixed raw vegetables
1/2 cup diced onions (optional)
Sesame oil (or Coconut or Extra virgin olive oil)
2 cloves Garlic, pressed (or use 1/2 teaspoon powdered garlic)
A little diced Fresh ginger (or 1/8 teaspoon powdered garlic)
2 tbsp Soy Sauce
2 tbsp Brown Sugar
Dash Salt
2 tbsp Butter or Virgin, unrefined coconut oil

Cook brown rice according to package directions. (Or, in a pan, add water and rice in a 2:1 ratio – for example, 2 cups of water for 1 cup of rice. Add a little salt and butter or virgin, unrefined coconut oil. Bring to a boil. Then reduce heat, cover with a lid, and simmer for approximately 45-50 minutes, or until texture is to your liking.)

When the rice is almost done, start preparing the vegetables. To keep things simple, you can purchase a bag of fresh premixed, pre-cut. raw vegetables. For example, a cauliflower/broccoli or shredded cabbage. You choose the vegetables you want. You can also go through your refrigerator and find what you have available. (If you are daring and want to spend a little more time, dice onions to add to the mix.)

Add a little sesame oil (or try coconut oil or extra virgin olive oil – see which flavor you enjoy most!) to a pan and heat. Set the stove top to medium heat. If you’re being adventurous, add the onions and saute them. Then add the mixed veggies. Stir to coat the vegetables with the oil. Cover with a lid. Remove the lid to stir vegetables every couple of minutes (replacing lid when not stirring).

The vegetables are ready when they are still slightly firm, but have changed color slightly and the outsides give to the pressure of a fork.

Add garlic (freshly pressed cloves are best, but you can use garlic powder), ginger, soy sauce, a little brown sugar to vegetables and mix.

You can serve the rice and vegetables separately, add the vegetables on top of the rice, or stir them together. Enjoy!

Hopefully, the above menu and recipes will make life with lower back pain a little easier. You can do even more for your back by seeing our San Antonio Accident & Injury Chiropractor at Southside Spinal Care.

So what are you waiting for? Gulp down your lumbar smoothie, grab your toasted thoracic tilapia, and head on over here to see what we can do to help you feel better! If you’re suffering from lower back pain, call our friendly staff and put the pain behind you. Call 210-871-9100 today!

Sports Injury

Sports Injuries: Chiropractic Therapy for Sports Injury

Chiropractic Therapy for Sports Injury

When it comes to maintaining healthy lifestyle physical activity and exercise are must. However, when you engage in strenuous physical activity there is always the risk of damaging the soft tissue. It can also lead to bone injuries. So, how can you deal with such injuries? Well, the causes and nature of the injury are what determines the mode of therapy that you need. If we are talking about traumatic injuries, then you might need medical or surgical therapy to deal with it. However, when it comes to most sports injuries, we are talking about minor injuries like muscle pulls, minor sprains, ligament injuries, etc. And these can be perfectly handled with the help of a San Antonio Chiropractor. Chiropractic therapy can improve blood circulation and that will speed up the recovery process. That’s exactly why chiropractic doctors are an integral part of sports teams all over the world.

Common Sports Injuries

Let’s take a look at some of the common sports injuries. In all the cases of these injuries, chiropractic therapy is very helpful.

Abrasions – This is one of the most superficial sports injuries out there. Also, it is one of the most common injuries as well.
Ankle Sprain – This is also one of the common sports injuries. This can always happen if athletes start vigorous physical activity without doing warm up exercises.
Tearing Of Ligaments – This is another common sports injury. This injury can limit your movements when it comes to your knees. It attacks the knee joint. When such an injury happens, the career of an athlete or sports person might be affected.
Hamstring Pull – If you are a runner or involved in a sport with lots of running, you will be subjected to this injury. Well, the degree of the injury can vary from person to person.
Bone Fractures – This is another common injury faced by sports persons. When it comes to athletes, bone fracture is a common story. In most cases, they require surgery for stabilization. They also take the help of splinting and other modes of care.

Common Sports Injuries list found on American Chiropractic Association website:

Stopping immediately when you feel pain will help you avoid the most common sports injuries. These include:
SPRAINS AND STRAINS The most common injuries from sports activities include damage to the muscles, tendons and ligaments. An acute twisting or overextension of a joint can lead to muscle or tendon tears called strains, and tears of ligaments called sprains. You can overuse your joints resulting in erosion of the cartilage in that joint.
TENDINOSIS Too much exercise and repetitive motion of a joint can result in pain and dysfunction. These injuries are called overuse syndromes. This is also called tendinitis as the tendon becomes inflamed from overuse.
STRESS FRACTURES Some athletes may experience stress fractures, which occurs when an abnormal amount of stress is placed on a bone. Stress fractures can occur from not building up your running time slowly, for example.
SHIN SPLINTS This type of overuse injury results in microfractures of the shin bone on the front of the lower part of the leg. It is most often seen in runners although other athletes can be affected.

Chiropractic Therapy and Sports Injuries

How do athletes deal with such injuries? Most of the athletes avoid surgery as much as possible. They also say no to interventive medicines for lots of reasons. When they opt for such medicines, it can delay the healing process and this can be detrimental to their career. This can also affect their performance on the field. It can affect their form as well. Damage to a major or minor nerve is also possible. And athletes fear prolonged disability as well. If you are able to do regular chiropractic therapy you will be able to deal with most of these injuries. Chiropractic therapy will help the sports athlete tremendously even when there is no injury. The flexibility of the joints and muscles will be improved tremendously as a result. Overall fitness levels also will get improved as a result. Also, when it comes to chiropractic therapy, it is suitable for everyone irrespective of age group. Most of the common sports injuries can be effectively treated with the help of chiropractic therapy.

At San Antonio Chiropractor, we help all athletes who have suffered from common sports injuries. If you have suffered from common sports injuries, contact our San Antonio Chiropractor at 210-871-9100 to schedule an appointment today!

Have you ever given Chiropractic treatments a consideration?

3 Ways You Can Benefit From Using A San Antonio Chiropractor

Call Now 210-871-9100

lower back pain

Surprisingly, many people still fail to recognize the numerous benefits that a San Antonio Chiropractor can provide or how they’re expertise can help you improve your overall health. From an “average persons” point of view, stemming from their lack of knowledge, they tend to look at the benefits derived from these treatments with suspicion and often disbelief.
For those of you that may not know, a chiropractor is are health care professional dedicated to the non-surgical treatment of disorders of the nervous and/or musculoskeletal system. They maintain a unique focus on the spine and its surrounding structures. Many studies have shown that the manual therapies derived from chiropractic clinic treatments are one of the most effective treatments out there for lower back pain, neck pain, and lumbar herniated discs.

The core of chiropractic clinic treatments (and often the most sought out form of help) involves the treatment of common lower back pain conditions through manual therapy. The two of the most common forms of therapy are: spinal manipulation, manual manipulation, and mobilization.

Spinal and manual manipulation are also known as “chiropractic adjustments”. It is a procedure in which these trained specialists use their hands (or small instruments) to apply a controlled, sudden force to an abnormal vertebra. Its goal is to improve functionality, reduce nerve irritability and restore range of motion in your back.

Chiropractic mobilization on the other hand, refers to low velocity manipulation, that aides in the physical adjustment of soft tissue or joints in the body. This method involves the movement and stretching of the muscles and joints, all with the goal of alleviating pain, improving range of motion, and diagnosing the root of such discomfort.

So how can we benefit from these forms of chiropractic treatments?

First, it helps to manage pain by locating and correcting the root cause of your problems. Through various procedures, we can strengthen the muscles surrounding your nerves and provide you with the necessary knowledge to properly take care of your body.

Second of all, it can help you to improve your quality of life. Professional chiropractic clinic treatment can help you solve your problems and get the results you desire. It has been known to discover and eliminate the root cause of your problems, thus alleviating you from pain, by strengthening your muscles, and increasing your range of movements so that you may quickly go back to having perfect form and good health, exactly like you had prior to your unfortunate events and circumstances.

And finally, chiropractic clinic treatments are 100% all natural, thus avoiding the harmful side effects of many drugs. Pharmaceutical companies take part in a multi – billion dollar industry. They want and expect you to use pain medications and other drugs that often cause more harm than good. By sticking to all natural treatments, the less drugs you take, the less problems you’ll have down the road. You can’t go wrong with something that’s natural.

If you are looking for professional chiropractic clinic treatments, be sure to visit San Antonio Chiropractor, South Side Spinal Care. Our facility is home to some of the best San Antonio chiropractors. We look forward to meeting you and helping you solve your health problems.

southside spinal care

Dealing With Back Pain As You Get Older

back pain | San Antonio Chiropractor

San Antonio Chiropractor – Southside Spinal Care, San Antonio, TX 

There is no doubt that as one gets older, the chances of suffering from back pain increase considerably. Let’s face it – when you have a body that is fifty or sixty years old, it has had all those years of wear and tear. Walking, running, playing sports, gardening, having sex, even just standing at the stove cooking, all put wear on our bodies, and – most importantly – on the main set of bones that keeps us upright, our spines.

When you stop to consider the amount of punishment we have given our spines over that many years, it is hardly surprising that they can wear down and cause us pain. If you think about it, you probably change your car every two or three years, and after ten you probably consign it to the scrap heap. Yet your body has been going five or six times as long as that, and you expect it to work perfectly.

There comes a point where you wake up one morning and realize the truth: it ain’t gonna happen! Sad, but true.

However, there are still several things that you can do to ward off the inevitable. In the 21st century, many of us – baby boomers now included – sit hunched over a laptop for hours on end surfing the net, chatting on Facebook or Twitter, and generally living a much more sedentary life than even twenty years ago. Our posture, is something that we never give a thought to, yet, as any San Antonio chiropractor will tell you, is critical if you want to avoid, or at the very least reduce, the chances of neck and back pain when you get to your fifties or sixties.

No less than 51% of people aged 50 or over now find that they are suffering with some form of back or neck pain, according to a recent survey. Yet, the sad thing is that a lot of this could be avoided. Even if you have never done so before, it’s time to take up some form of gentle exercise. This will keep the muscles moving and help them grow stronger, and will make you feel fitter all round.

Something such as golf is a gentle exercise, yet involves quite a lot of walking, which is exercise in itself. Millions of people all over the world also find it a lot of fun.

It is certainly not suggested that you take up a very strenuous sport such as squash, since that is a really fast game that most players will have given up by their early forties.

However, getting some exercise, and getting away from the constant back-breaking strain of staring over a laptop or tablet, will help to keep those muscles moving, rather than letting them get – almost literally – set in their ways, and causing you pain as a result.

Whenever you find back or neck pain coming on, you should seek the services of a registered San Antonio chiropractor. Southside Spinal Care is a top chiropractic clinic registered in San Antonio which can treat almost all spinal problems, with the result that you will quickly be free from the draining pain that they can cause. If you remember what your life was like before you suffered from neck or back pain, you will be delighted to learn that you can achieve a much better quality of life once more. All it takes is a simple phone call.

Alternatively, you can use the Contact Us form and let us give you an initial assessment, so that you can be pain free again.

Auto Accidents: Spinal Care Treatment and Rehabilitation

San Antonio Chiropractic Clinics deal with a wide range of health issues including head injuries, neck pain, back pain, whiplash, soft tissue damage, low back pain, and auto accidents. Auto accidents and Spinal

Spinal Cord Injuries

Auto accidents can cause injuries in various parts of the body. Most of it depends upon the position of the crash and the severity of the impact.Damage to the spinal cord may often lead to a loss of function or feeling, in some cases life too. So it is very important that any injury to the spinal cord should be promptly treated.

Early surgical decompression and stabilization may result in a healthy recovery. Physical therapy and rehabilitation after surgery will maximize the healing process. The best part of recovery usually occurs within the first six months after injury. If any loss of function remains even after 12 months, most likely it is to stay permanent.

Wellness Centers

Most of the San Antonio Chiropractic Clinics work closely with local medical doctors and the best attorneys of San Antonio. The medical professionals help you to get back to your normal life. In addition, they will tell you about a healthy lifestyle including diet and exercise.

Process of Spinal Cord Injuries Treatment

The first step in spinal care is to check the breathing and heart beats of the patient. It is because a spinal cord injury in the upper neck can often result in abnormal breathing. In this case, patient needs ventilator or breathing tube.

The next step in treatment is immobilization. This will be done immediately after a person gets injured. Emergency medical staffs may place the patient in a cervical collar to prevent the spine from moving. If the patient has a spinal cord injury, moving the spine again will only cause more damages.

Once the spinal cord injury is diagnosed, the patient will be given steroids. It helps to reduce swelling and inflammation. Though there are risks in using steroids, only the physician of spinal care clinic can decide whether the patient needs steroids. The use of steroids will be beneficial if it is started within 8 hours of injury.

After that, the patient may be placed in traction or halo device to attempt stabilizing the spine and prevent further damage. Many cases of spinal cord injury are treated with surgery. Two main goals of surgery are:

1)    To relieve pressure on the spinal cord: This involves in removing the broken portions of vertebrae and compressing the spinal cord. If the spinal cord is affected by severe arthritis, tumor or infections, this will reduce the amount of compression.

2)    To stabilize the spine: If the vertebrae are weakened because of a tumor, infection or a fracture, it will not able to support the normal body weight. A combination of rods, plates and metal screws are required to hold the vertebrae together and stabilize them till the bones are cured.

There are some potential complications related to spinal cord injury. San Antonio Chiropractic clinics provide specific treatments for these problems too.

  • Blood clots
  • Chronic pain
  • Depression
  • Lung infections
  • Urinary tract infections
  • Pressure sores
  • Inability to control bowel movements
  • Muscle spasms

Much of the spinal care is given towards rehabilitation for the early treatment and stabilization of patients. This will help the patients to increase their physical activities by using therapy and assistive devices.

The wise choice for Lower back pain treatment

The wise choice for Lower back pain treatment

The lower part of the body bears the weight of the upper part of the body, and the spine the central point of this weight bearing mechanism.  The spine is made up of vertebrae or small bones joined one on top of the other with the disc or the lubricant between them acting as shock absorbers.  Degeneration of the disc due to aging or tearing or herniated disc due to injury become the major cause for stress on the lower back and results in chronic low back pain. Most of the times the suffering becomes so acute that day to day activities become a heavy chore. The mind is constantly made to be aware of the pain alone to the detriment of anything that may be considered progressive to our lives. This herniated disc puts pressure on the nerves that carry the message to the brain and so it results in excruciating pain that spreads down the buttocks to the legs, and this pain is called sciatica. Almost 47% of adults in the US suffer some form of lower back pain.

Specialized treatment for low back pain

As an initial first aid for low back pain the patient may try to get relief through the following methods

  • Cold or hot compress
  • Complete rest to the spine
  • Over the counter medicines to reduce pain
  • Spine specific relaxing exercises

If these are not sufficient and the pain remains constant then seeking the advice of a medical practitioner remains the only option.

Doctors conduct the orthopedic and neurological tests on the patients and then refer them to therapies like mechanical traction or ultrasound, or hot or cold compress or EMS (electro muscle stimulation) to relieve the pain and muscle spasms.

Chiropractic therapy is another non conventional form of treatment that has gained popularity. These specialists use chiropractic spinal adjustment and chiropractic mobilization to help the patient go beyond pain and regain the normal functionality. Realignment of musculoskeletal system through manipulation is the core of this form of treatment.

There are other non conventional treatments like acupuncture and acupressure whereby through manipulation of the pressure points the specialists realign the life spirit called ‘qi’ (in Chinese) within the body. This form of treatment has also proven effective for some people.

Surgery is the last option taken by patients who find no relief with the above mentioned forms of treatment. Surgery to relieve low back pain has its own risks.


This is the most important point to be noted and followed by people who have undergone treatment for low back pain. Having spent quite a lot of their money and time to regain health, it is vital that they take aftercare seriously. Regular exercising, work- life balance is the area which they have to pay special attention in order to capitalize on their return to normal life free from the chronic pain. It is wise to periodically take the advice of their doctors for the upkeep of their health. That is the reason why healthcare providers suggest regular medical checkup, particularly for adults beyond 40yrs.

Auto Accident Injury Pain Relief

autoA person involved in an auto accident faces a host of physical problems, which may or may not be immediately known or felt. Over a period of time the internal injury may flare up and show up as a pain syndrome. It is wise to go in for a comprehensive medical checkup if you meet an auto accident or any other accidents like falling on the work site or sports injury, etc. Common reasons for seeking auto accident injury pain relief is to get back to good health and long working life.

Common injuries in accidents:

  • Whiplash
  • Lower back pain
  • Shoulder and neck pain
  • Dizziness and vertigo
  • Pain in legs and arms
  • Headaches
  • Numbness
  • Sprains and strains
  • Car seat belt injuries

Even if the car is travelling at a 15 mph speed when an accident takes place, it has an impact on the neck which is beyond the normal movement of the neck. This is referred to as a whiplash on the neck, resulting in chronic pain. There may be other non acute causes for this pain, like using the same organ to perform a function, for example computer typing where the neck and hands are constantly involved, performing the same action as in factory assembly line. Usually in such accidents a great impact is received by the musculoskeletal body.

Treatment options:

Auto accident injury pain relief is a specialized branch of medical treatment available in many health care centers. There are conventional methods of treatments with pain killers and surgery, and there are also other non-conventional treatments like the chiropractic healing methods which promise to address the cause of the pain rather than the symptoms of pain. There is an assurance of returning to a normal life functions after the complete treatment.

Among the auto accident pain relief treatments, there is special care available for whiplash injury. Whiplash involves a combination of muscles joints, nervous tissues, and connecting tissues. It cannot be validated as easily as a bone fracture with an x ray. As a treatment for this whiplash in auto accident pain relief, you will find our services to be the best. You will find a complete cure for your injuries if you pay immediate attention towards it and report these problems at the earliest.

Other forms of pain relief:

The medical expense is another important aspect of auto accident injury pain relief. Even if you are not at fault in the accident you still will have to bear the initial medical expenses till you receive the damages through a law suit. But there are some provisions like

  • Medicaid
  • No fault car insurance
  • Negotiating the payment with health care providers
  • Medical insurance coverage
  • Help cover some of the medical bills.

Added to the physical problem, people also face the trauma of having to bear heavy expenses during an accident emergency. During auto accident injury pain relief, one needs to manage the monetary aspect as well in addition to the physical pain.