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Upper Back and Neck Pain – Could it be Your Pecs?

25/2/2018

Pectoralis minor muscle in red. Image source: https://en.wikipedia.org/wiki/Pectoralis_minor_muscle

At Inner Outer Health, many of our clients come in for massage and myotherapy seeking treatment for upper back and neck pain. The pain can result in headaches and migraines, and even referral pain or numbness down the arms.

A good percentage of these clients are working in environments that require them to have their arms forward and/or down - sitting at a computer, for example. This can cause the back to slump and the shoulders to round forward, resulting in tight/shortened pectoral muscles, particularly the pectoralis minor.

This underappreciated muscle is the cause of so much of that pack and neck pain - but luckily, it's easy to stretch, and doing so regularly can help relieve stiffness and soreness everywhere!

Dr Jacob Harden from the USA has posted a fantastic pec stretch on Instagram that is guaranteed to help open up the chest area and alleviate sore shoulders, upper back and neck.

The key to success with this stretch is to make sure you do it every day. We spend hours in the same position at work every day, so we need to reverse it with multiple stretch sessions throughout the day. Watch the video below!

HOW YOUR LOW BACK COMPENSATES FOR YOUR SHOULDER . Let's talk about "compensation" in movement. It's kind of a □buzz word, but do you really know what it means or why they happen? . Compensation is simply the route your body takes to perform a movement when your desired option isn't available. Stay with me. I'm going to explain. . Let's take your pecs for example. If your pecs are super tight and you can't get great overhead motion, what route will your body take to get there?□ Usually, it's by hyperextending the low back. That probably isn't too big of an issue in your day to day activities, but it could lead to some low back irritation if that pattern carries over to a higher stress situation like say, overhead press, or pitching, or thrusters.□️‍♀️ . Low stress situations allow for a lot of variability, but when you add speed and load to a situation, you need to shift your movement to more optimal patterns and minimize those compensations. That's why it's so important to have both good mobility and control. So that you give yourself options. . So for tonight's pec stretch, (which I'm confident in saying will be the best pec stretch of your life) the priority is fighting that compensation pattern.□ Work on tucking your ribs down and isolating out that pec. You'll get the benefit of better mobility and awareness of your core position. . Tag a friend with tight pecs and share the wealth! . #Prehab101

A post shared by Dr. Jacob Harden (@dr.jacob.harden) on Aug 23, 2017 at 4:33pm PDT

Here’s how to do it:

Find a broomstick or long pipe.
Lay down on your back on an elevated surface such as a bed, table, massage table or weight lifting bench.
Keep the spine in neutral alignment by ensuring that the ribs don’t rise up and the back doesn’t arch too much.
First take a wide grip on the stick with boths hands, with the palms facing up.
Whilst keeping your arms straight, slowly move the stick down towards the floor (above your head)
If this doesn’t give a strong enough stretch bring the hands in closer to each other slightly and try again. Repeat this until you feel a good stretch.
Once you have found the right position repeat the movement going up and down with your arms making sure you keep your neutral spine position.
Approximately 10 - 15 repetitions is recommended.

Watch the video and read the comments on the side of the video for more information.

For more information about pec stiffness and soreness, or if your pain is persistent, book in for a session with our amazing myotherapists today!

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What is the most back-friendly way to carry a baby or toddler?

18/2/2018

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Want to take care of your baby AND your back? We'll tell you how! Image source: pixabay.com

Are you struggling with aches and pains from carrying your growing baby?

Many parents of babies and young children are surprised by the degree of back, neck, hip, shoulder and wrist pain they experience on a daily basis, caused by simple tasks like picking the baby up from its crib, carrying the baby around, lugging heavy nappy bags, nursing, and even pushing a pram. And as your baby grows, the problems can get worse.

But luckily, there are some easy ways to improve your baby-lugging technique and as a result experience much less discomfort! In this post I’ll explore some back-friendly alternatives to the regular actions that are causing you pain, to help you strengthen and care for those crucial baby-wrangling muscles.

How to carry your baby:

The market is awash with ergonomic baby carriers and slings, and there are plenty of products designed to protect your back while you carry your bub. Reading reviews and talking to other new parents can be a great way to sort the wheat from the chaff and find the perfect baby carrier for you.

But what about when you’re just carrying the baby around the house or for short distances?

Research into indigenous cultures around the world conducted by Esther Gokhale indicates that all those fancy contraptions aren’t necessary - that instead, with good posture, and making sure to use major muscle groups to support the baby’s weight, babies can be comfortably carried for long periods in ways that strengthen your muscles and also aid the child’s posture.

For babies under 6 months of age, she recommends carrying the baby on your side without jutting your hip out, and supporting the baby’s weight using your bicep rather than your wrist or hand, with the hand palm-upwards. Keeping your shoulders open and your spine straight in this position is important for your posture and your breathing, and the palm-up hand position improves circulation through the supporting arm. Switching sides when you begin to tire will ensure that you’re not overburdening one side. This position also encourages an upright spine in the child, which will lessen your load.
For babies over 6 months, Gokhale suggests using a cloth wrap (or conventional baby carrier if you prefer) to carry the baby on your back, distributing the weight between your shoulders and hips and keeping the baby as close to your spine as possible. As the baby grows you will need to continually readjust the straps of your carrier or the position of your sling to make sure the weight is being borne comfortably.

How to pick up and put down your baby:

Take it nice and slow while you get used to the new motions, and pay attention to which muscles seem to be working the hardest. If you’re bending to pick up your baby from the floor, use your legs rather than your back to bear the load.

Bend your knees and squat, keeping a straight back.
Lift up your baby and pull it close to your body.
Straighten your knees to stand.

This will prevent your from straining your back, neck and shoulders. Since this is a motion most parents do many, many times a day, every little bit adds up.

The method for putting your baby to bed is very similar.

Hold the baby to your chest.
Stand with your feet hip-width apart in front of the crib.
Bend your knees before lowering the baby in your arms.
Tuck your tailbone and tilt the pelvis to activate your core, and avoid twisting where possible.

To pick your baby up from the crib, perform the same action in reverse.

How to nurse:

Sit in a straight-backed chair rather than slumping on the couch, and try to keep an upright spine. Placing a rolled up towel or a pillow behind you can help. Bring the baby up to you, rather than hunching to reach the baby. Pillows and other methods for propping up the baby can assist with this.

Other helpful tips:

Regular massage or myotherapy can help you to reset your body, relax your muscles and prevent long-term pain and injury from the day-to-day strain of carrying your child. These services are not a luxury - they are a crucial part of taking care of your body, which is just as important as taking care of your child’s health!
Stretching can make a huge difference in counteracting pain and injury as well as improving your posture and baby-carrying technique.
Use your baby, the weight you will be carrying most often, in your strengthening exercises! These simple exercises, using your baby’s weight to strengthen your core, back and legs, are an easy and practical way to fit some exercise into your busy parenting schedule, and to make sure your body is primed for the movements it performs most often.

Let us know in the comments if you’ve discovered any other tricks or tips that work for you. And don’t hesitate - book in for regular myotherapy and massage and take care of your body! Where would you, or your baby, be without it?

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Knee Pain

28/6/2014

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Inflammation from knee pain

Do you suffer from knee pain? Did you know knee pain does not only affect sporting people but the aging population as well.

There can be multiple causes of knee pain. Some of these include:-

Type of exercise you do (jogging etc)
Over weight/obesity
Hereditary reasons
Referred pain from the back or hip
Type of work
Injuries
Arthritis and
More

Due to the shock absorbing nature of the knee, everyday wear and tear can take its toll on the joint. Not to mention the functionality of the knee makes it nearly impossible to immobilise and keep still.

Your knee is designed to absorb the pressure from gravity and your body to move the leg. Under this enormous pressure, the structures of the knee can be compromised. As you would know, it does not take much to dislocate or injure a knee enough and cause copious amounts of pain.

Knee pain

Some common knee pain:

Sprains and strains or other injuries to the ligaments and tendons that connect and support the kneecap

Rheumatoid and Osteo arthritis related pain
Tendinitis–pain in the front of the knee that is made worse when climbing, taking stairs, or walking up an incline
Bursitis–inflammation caused by the repeated overuse or injury of the knee
Tight quadricep muscles – These muscles can become very tight and tender when overused, which can effect the knee
Bad posture and form when doing physical activity
Not warming up or cooling down before or after physical activity
Not stretching the muscles properly
Wearing high heeled shoes regularly

If this is sounds familiar to you or you know someone that does Myotherapy may be your solution.

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Lower Back pain - Part 2

29/4/2014

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Treatment for lower back pain is often pain medication is the first option people think about when treating back pain to get quick relief. This may be fine for short term, however until the cause is addressed and treated, the symptoms will continue to appear.

There are many different options for treating back pain, and depending on the cause, a combination of different therapies may be required. Since everybody is different, what works for one person may not work for the next, so it is important to find what works for you.

Trigger Points in Lower Back

Myotherapy is extremely helpful in reducing pain and tension through the body, as when muscles are tight, they can affect posture, and therefore tension throughout the whole body. Tightness through the psoas, quads, rectus abdominus, gluts and diaphragm tend to be muscles that are neglected in treating lower back pain. Working through these soft tissues with your myotherapy can bring about great results, even after one session.

Lower torso trigger points

Your myotherapist treats soft tissues, bringing the musculo-skeletal system back to a state of balance. A Myotherapist may use techniques such as; muscle manipulation, dry needling, trigger point therapy, cupping and will provide the client with advice regarding self-treatment, corrective exercises and stretches.

Another form of treatment that is very beneficial is floatation therapy. By lying in a quiet, dark floatation tank that is filled with 350kg of Epsom Salts (magnesium sulphate), a client can get relief from lower back pain through calming the nervous system, removing gravity creating a feeling of weightlessness, and also by offering natural pain relief through endorphin-release.

Risk Factors for Developing Lower Back Pain
There are certain factors that can increase your risk of developing back pain, or aggravate it once you have it, including:

Being stressed or anxious
Poor posture
Standing, sitting or bending down for long periods
Lifting, carrying, pushing or pulling loads that are too heavy, or going about these tasks in the wrong way
Having a trip or a fall
Being overweight
Weak core muscles
Wearing incorrect shoes
Sleeping on a mattress that is not suitable for you body
Using the incorrect pillow - you should consider a pillow and sleep consultation at the clinic

Self Care for Lower Back Pain
If you are suffering lower back pain, these are some of the things that your myotherapist can recommend to you to help, it if you can’t see a health professional straight away.

Cool or Heat Therapy - Ice is best in the first 24 to 48 hours after an injury because it reduces inflammation. After 48 hours, you can switch to heat which will help to relax the muscles, as well as providing some pain relief. Whether you use heat or ice — take it off after about 20 minutes to give your skin a rest. If pain persists, talk with your myotherapist.

Natural Pain Relieving Gels - Sombra is a fast acting natural pain relieving gel that brings temporary relief to lower back pain and other forms of pain.

Keep moving - As much as you may not feel like it, it is important to keep moving – keep doing your daily activities where possible. Moving will stop muscles and joints from stiffening up, which will only make the pain or discomfort worse. Only do what you can, don’t overdo it. Gentle movement such as walking and swimming are great ways to keep mobile. As you get better, increase your activity levels and your myotherapist will recommend exercises to help strengthen the muscles around your spine, pelvis and core muscles, as this will increase your back support.

Stretch - Gentle stretching can really help your muscles to stay flexible and can help to reduce tightness. If you are sitting a lot, getting up to stretch your legs is important as inactivity (especially sitting for long periods) will only make your back pain worse. Or you can also try sitting on a firm chair instead if your soft couch.
Watch your posture - Slumping makes it harder for your back to support your weight. Be especially careful of your posture when lifting heavy objects. Never bend over from the waist. Instead, bend and straighten from the knees.

Call Your Doctor If:

You have weakness or numbness in your legs, or you have trouble standing or walking.
You lose control over your bowels or bladder.
Your low back pain is severe, doesn’t go away after a few days, or it hurts even when you’re at rest or lying down.

These could be signs of a nerve problem or other medical condition.

Preventing Lower Back Pain

It is good to take note of what you have been doing (or not doing!) that affects your back pain. Some ways to prevent lower back pain include:

Preventing lower back pain

Exercise - Go for walks, go for a swim, increase core strength training

Stretch - Especially any neglected muscles that may contribute to lower back pain such as psoas, gluteals, quads and abdominals.

Drink water - Hydration is vital to disc health. Dehydration can weaken and shrivel your discs, and combined with inactivity, this can lead to disc problems.

Diet - Eat nutritious foods, especially vegetables and foods rich in omega 3 fatty acids such as salmon, coconut oil, avocado and olive oil.

Sleep - Sleeping on your side with a good mattress and good pillow, making sure to alternate sides.

Posture - Good posture is vital to minimising back problems.

Shoes - Avoid wearing high heels, wear comfortable and supportive shoes to help maintain good posture.

Get bodywork - Myotherapy is a great way to keep your musculoskeletal system in balance, which can prevent you getting back problems. Your myotherapist will give you specific strengthening and stretching exercises to bring balance back to your body.
Think ergonomically - Design your workspace so you don’t have to hunch forward to see your computer monitor or reach way out for your mouse. Use a desk chair that supports your lower back and allows you to keep your feet on the floor.
Stop smoking - Smoking can increase your risk for osteoporosis of the spine and other bone problems. Osteoporosis can in turn lead to compression fractures of the spine.
Watch your weight - Use diet and exercise to keep your weight within a healthy range for your height. Being overweight puts excess stress on your spine.
Wallets - Removing your wallet from your back pocket can alleviate some stress on the back.
Nutritional supplements - Fish oil and magnesium tablets can help with back pain.

Lower back pain does not have to take over your life. In many cases, there are ways to get the help and support you need, if you choose to find it. If you are suffering from lower back pain, why not try myotherapy and see for yourself how it can help you. You can make a booking online or you can call us on 9440 9453.

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Benefits of Stretching

9/11/2013

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Stretching

Do you ever suffer from muscle pains or stiffness?
Do you exercise regularly / rarely / not at all?
Is your work too light / too heavy / monotonous / one-sided?

If you answer “YES” to any of the above questions, you can help your body by stretching!

Stretching will enable your body to perform better at day-to-day activities because the muscles are tough, strong and supple for everyday ease of function. By incorporating stretching as a part of your daily routine, you will start feeling better in your body and feel more flexible in your daily movement.

Stretching

Why do muscles tighten up?

There are many reasons why muscles contract and get shorter, stiff and tight. Some common reasons include:

Heavy work
Hard physical training
Poor co-ordination of movement
Poor posture
Lack of activity
Injury and pain
Monotonous and/or one sided movement

Benefits of Stretching

As we age, our muscles naturally become shorter and tighter, limiting our overall flexibility. This limitation in movement can create pain, and make you more susceptible to injuries. Did you know regular stretching can:

Maintain or improve flexibility. Increased flexibility aids your capacity for physical movement, and improves your physical abilities.

Increased range of motion in joints. This can aid muscular balance as well as freer movement and can protect from musculoskeletal injury.

Improve circulation. Stretching increases blood flow to the muscles.

Reduce stress. Stretching can clear stress-related tension from the muscles, and help you to relax and unwind.

Alleviate muscular pain including lower back pain and neck pain. Sometimes the pain we experience in our body is due to over-tight muscles, or over-taut muscles, that are essentially taking too much load due to postural or other imbalances in the body. Stretching can reduce muscular tension, allowing the muscles to go back to a relaxed state.

Decrease risk of injury. Flexible muscles with increased range of movement can decrease the risk of injury as the tendons and ligaments have more give and are better conditioned and have more elasticity.

Improved posture. Muscular balance is required for good posture. Many postural imbalances are the result of muscular tightness! Regular stretching can improve muscle length and condition, as well as elasticity and range of motion.

Improved athletic performance. If you are regularly active, and/or compete in sport, no doubt you are familiar with the idea of stretching. Regular stretching can assist in conditioning the muscles, enhance your recovery, as well as improve your overall technique and movement. Also, increased muscle length, elasticity, endurance, metabolism can all be experienced with regular stretching.

What stretches should I do?

Your Myotherapist can help you know which are the best stretches for your body. Depending on your imbalances, specific muscle stretches may be required.

When you come in for a session at inner outer health, we will be able to tailor a stretching program for you that is practical and functional, to be incorporated into your daily lifestyle. We may end up giving you one or several stretches specific to your problem/area of pain.

Here are a couple of common areas that we suggest stretching daily:

Chest Stretch (pecs):

Neck Stretch:

Happy stretching.

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Upper Back and Neck Pain – Could it be Your Pecs?

What is the most back-friendly way to carry a baby or toddler?

Knee Pain

Lower Back pain - Part 2

Benefits of Stretching

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