Tag Archive | low back pain relief

Pelvic and Hip muscles imbalance and misalignment cause pain

Pelvicore-muscles-300x228s is your body’s center. Pelvic area problems are caused and contributed by pelvis and SI joint misalignment, improper loading and muscle imbalances. Usually a muscle imbalance shows the weakness of glutealis, deep back stabilizing muscles (transverse abdominus and multifidus), tightness of hip flexors, and hip internal and external rotators.

The neutral position of the pelvis is in the middle position – not twisted or tilted forward or backward. In the neutral pelvis alignment your spine gets its natural curves. When the pelvis alignment and center of gravity change, it can cause uneven loading and pain. When one part of your body doesn’t work correctly, other parts have to compensate for the weak point. Weakness of supporting muscles causes superficial muscles to be overworked, which may result in pain, excess muscle tension, and spasms.

Because your body works as a kinetic chain from head to toe, the upper body’s and foot’s function and alignments affect also your pelvis function. In walking and running, your rib cage and thoracic spine should be moving (rotating) naturally. If that movement is restricted then your lumbar spine will compensate with overloading and pain. If your foot elasticity and strength are missing, the kinetic chain from foot to pelvis can’t activate your muscles correctly during gait, which causes muscle imbalances and a risk of injury. As you see every body part is connected.

Incorrect pelvic alignment should be corrected as soon as possible because over time it may cause degenerative changes on your spinal structures, or even herniated disc and sciatica. Besides spinal structures, the SI-joint can be affected from pelvic misalignment. SI-joints are small joints between your Ilium and Sacrum which have very small but important motion. However, too much or too little motion can change your pelvis and SI-joint alignment and affects your gait. Si-joint pain is very local on one or both sides of the buttocks. SI-joint problems can be caused by weakness of supporting muscles ( muscles surrounding spine, pelvis and hip), which allow your pelvis girdle to tilt forward and causes excess pelvic motion while walking or running.

By correcting your muscle imbalances and misalignment are better treatment for your pain and dysfunction than passive manual therapy alone. Physiotherapist are educated to understanding your body’s bio mechanics, and help get you back in “balance”. Unfortunately here in the US, physical therapists rarely look and treat your body as a whole because usually they treat just a specific injury and pain. The reason for this is clear, physical therapist’s time is expensive and insurance companies are paying only for treatment towards injury and pain, not for prevention. However, the truth is that the source of pain and injury can be somewhere else than where the patient gets treatment, so it is important to take care of the body as a whole.

exercise-therapyPilates one-on-one training with a skilled physiotherapist or a very experienced Pilates Instructor helps tremendously for those who is suffering pelvic girdle dysfunction, low back, hip or SI-joint pain. Modified Pilates and Exercise therapy’s training goal is correcting your muscle imbalances and improving your muscles recruitment patterns. The Pilates approach is to work on your body as a whole and with “no pain is all gain regimen!” Be sure that your Pilates Instructor has the knowledge and education to help you. Even if they have 500 hours of training, it usually doesn’t include much training and modification for people with pain. Also the training usually has very little education on anatomy and physiology. But if you find a good one that is going to be PRICELESS!

For more about PilatesWise program in Carlsbad HERE

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BACK PAIN RELIEF AND SPINAL HEALTH WORKSHOP IN CARLSBAD

ARE YOU SUFFERING FROM BACK PAIN? OR HAVE YOU HAD BACK PAIN?

THIS  WORKSHOP IS FOR YOU!! LEARN HOW TO RELIEF YOUR PAIN AND KEEP YOUR SPINE HEALTHY!

  • Coming again in fall 2013
  • Cost: $25
  • Location: 800 Grand Ave, Suite B 3, Carlsbad, CA 92008

This 90 min workshop that includes lecture, pilates, spinal stabilization training and stretching, is designed for people who have experienced back pain, or for anybody who is interested in his/her back and spinal health.

You will learn
– spinal anatomy and back biomechanics
– common causes of back pain
– how to strengthen your spinal supporting muscles safely and efficiently
– how to improve your spine mobility and hip & lower back flexibility

This workshop is taught by a certified Pilates Instructor Tuula, who is also trained Physical therapist in Finland and has 10+ years of experience in  Back and Orthopedic Rehabilitation.

 Spaces are limited – Please reserve your spot and call 760-481 4943 

For more about PilatesWise programs, please visit our website and click HERE

Muscle Imbalances Cause Injury and Chronic Pain ( Encinitas, Carlsbad, Oceanside )

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Did you know that one reason for your ongoing pain might be caused by muscle imbalances? Did you know that having a muscle imbalance might be even the root of injury and chronic muscle and joint pain? Muscle imbalances affect the alignment of musculoskeletal system causing poor alignment. Poor alignment put a lot of pressure on your body’s tendons and ligaments leading to impingements and inefficient biomechanics. The muscle imbalance can be the cause of any muscle, fascia, metabolic or mechanical postural dysfunction and syndromes.

Some injuries cause muscle imbalance, while others may result from a muscle imbalance. Studies show that many common pain and injuries are caused by muscle imbalances on surrounding muscles:

  • Shoulder impingement and shoulder instability – muscle imbalances of the rotator cuff and scapular stabilizers
  • Knee IT-band syndrome – the weakness of hip abductors and tightness of IT-band
  • Anterior Knee pain – poor hip strength (extension, abduction, external rotation)
  • Knee Patello-femoral pain syndrome – hip abductor weakness, soleus (calf) tightness
  • SI-Joint dysfunction – hamstring and gluteal weakness and spinal stabilizer weakness
  • Lower back pain – decreased range of motion in hip extension and internal rotation, hip extensor weakness for female, weak deep back & abdominal stabilizer muscles, hamstring & hip flexors tightness.

Injury and pain also causes problems for your neurological connection between brain and muscles, and body start to compensate. Faulty & habitual compensation patterns leads to even more pain and risk of re-injury by creating more altered alignment in the joint, tendons, ligaments and muscles. Over compensation and muscle imbalance do not show on the X-ray or MRI but they might still be the real root reason of your pain and re-injury.

Do not overlook your muscle balance, it is a vital component to injury prevention and rehabilitation from injury. It is very true that by restoring your muscle balance you can tremendously decrease your pain and risk of re-injury!

We identify and treat muscle imbalances, rehabilitate chronic pain, chronic disease and orthopedic injury. Our program is perfect fit after Physical therapy and it’s available at Oceanside and Encinitas Pilates studios. For more information, please visit our website and click HERE

Is Spinal Decompression Therapy as Good as Advertised for Relief Back Pain?

 

Spinal Decompression therapy is a non-surgical treatment for people with back pain caused by herniated disc, bulging disc, degenerative disc disease or sciatica. Spinal Depression therapy provides gentle decompression / traction of the disc and let the disc heal itself by helping to get more space between vertebras.

Now, is this magic treatment / therapy as good as advertised for relieve back pain? Well, like every treatments, some people may get help from it but some may feel even more pain after the treatments. Why? Using traction for treatment of bulging and herniated disc may also aggravate the condition. So do your research before starting this treatment.

The advertisement says “Spinal Decompression therapy is the latest non-surgical breakthrough technology”. Really? Believe or not, this “latest” back pain relief therapy / treatment is not new at all! When I was studying Physical Therapy in Finland in mid 80’s, we used to work with very similar spinal decompression table as used today and that treatment was called “spinal traction”. The traction table was exactly like this amazing new technology table. When I graduated at the beginning of 1990, this wonderful spinal decompression therapy method suddenly disappeared. Why? Because the treatment showed to be ineffective and too expensive. One Physical Therapist made some research to see what this “spinal decompression” was all about and found out that since II Word War Physical Therapists have been offering “Spinal Compression” = “Spinal Traction”. Recent studies also found that traction is ineffective for the relief of pain in the lumbar spine – just like Finnish PTs already realized 25 years ago. Seems that old treatment is coming back again but unfortunately this does not make this treatment any better.

Spinal Decompression treatment is also really expensive, about $100-$150 /visit. And if you get some pain relief that might be very short-term because the very underlying problems of your back pain are still there: poor posture, improper body mechanics, weak spinal supporting muscles, and repetitive stress can cause vertebrae to compress the disc or to slip out of their alignment which adds pressure to the discs, thus causing pain. These are really the underlying problems which need to be fixed too. Any spinal decompression therapy or manual therapy is not going to help improve your posture or muscle imbalance.

Almost all of my Pilates clients have back problems and some of them came to me after nothing else was not working. Very often doctors and chiropractors underestimate how important it is that patients take more active role of their own back rehabilitation. Active back rehabilitation with carefully designed exercise program is proven to be much better long-term back pain relief than just handing out home exercises, manual therapy or spinal decompression therapy. Our active back rehabilitation program in PilatesWise is designed and performed by a Physical Therapist. It includes comprehensive assessment, spinal stabilization training, McKenzie method and Pilates training, which does not only help relieve back pain but also keeps your back healthy and strong and prevents from future injuries. You have only one spine and back, so start taking care of it.

For more info, please visit our website http://www.pilateswise.com