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!

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!

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?

As myotherapists, we often end up treating incorrect or bad posture, which contributes to many of our clients' physical complaints. Long term side effects of poor posture include: lower back pain, neck pain, hip and knee pain. And correcting your posture can go a long way towards alleviating these and other problems!

While doing some research, one of our myotherapists noticed this funny video, which you may find useful!

Most of our bad posture these days comes from hunching over our phones and computer keyboards, and way, way too much sitting. If you are suffering from tight shoulders and neck, there are a few simple tactics that can offer relief and prevent that hunched over posture:

• Try lifting your phone up to your face, instead of craning to look at it!
  
  
• Get up from your desk at least once an hour and have a wander around
  
  
• Try a standing desk - if you can't afford one, use a crate, box or stool to simply raise your computer to a comfortable standing height. This way you can alternate with sitting when you get tired!

          There are some other great tips in the video.

          Happy watching!

Other links related to posture for your interest:

Poor Posture Explained

Your Bag May Be Causing You Pain

School Backpacks Might Explain Your Kids' Complaints

17 Stretches You Can Do at Your Desk

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.

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

Treatment for Lower Back Pain 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.

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
• See also causes

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:

• Sleep. Sleeping on your side with a good mattress and good pillow, making sure to alternate sides. Preventing Lower Back Pain
  

• 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.

About Back Pain
Back pain is one of the most prevalent health conditions affecting at least one in ten Australians at any time. According to the Medical Journal of Australia, “up to eighty per cent of Australians will experience back pain at some point in their lives and 10% will experience significant disability as a result. Lifetime prevalence of low back pain is reported to be as high as 79.2% in Australian adults and 84% in adolescents”. One in four adults with back pain are reported to have fair to poor physical health, compared with one in nine of the general population. Back pain has been reported to double or even triple feelings such as sadness, worthlessness, hopelessness, as well as feeling like everything is an effort.

There is also a link between chronic pain and depression, and they commonly occur together. Depression is often associated with decreased function due to chronic pain, as people are unable to do the many things they would normally have been able to do without pain.

Back pain can refer to both upper and lower back pain. Upper back pain affects the mechanics of the lower back, so sometimes they will co-exist. This blog will focus on lower back pain.

What is Lower Back Pain?
Acute Back Pain vs Chronic Back Pain

Lower back pain can be experienced as pain or tension around the lower back area (lumbar spine) and can affect the spine, joints, ligaments and muscles as well as nerves.

The causes of lower back pain are varied, from either irritation to a nerve or muscle, to tightening of the myofascia (connective tissue covering a muscle) to physical damage or dysfunction of the spine… it can be either an acute or chronic condition, with different types of pain of varied intensities.

Generally acute back pain is considered pain lasting a few days up to 6 weeks, sub-acute back pain lasts 6 weeks to 3 months, and chronic back pain lasts longer than three months.

Anatomy of Lower Back
Lower Back Pain – Lumbar Facet Joint

Your back (spine) provides you with support, mobility and protects the spinal cord. The vertebrae articulate with each other via the facet joints along the spine, and are also separated from each other by a “shock absorber” known as an intervertebral disc.

The vertebrae are held together by ligaments, and create the site of attachment of the back muscles. Spinal nerves exit at the side of each vertebrae, which send messages to the muscles, organs and the brain.

The lower back refers to the lumbar spine area. It is a complex structure composed of the vertebrae (the bones of the spine), muscles, nerves, ligaments, and other soft tissues. Lower back pain can result from either injury and damage to any of these structures, or can also be caused by the spine and body being in mis-alignment due to tension in some muscles as well as the connective tissue (myofascial tissue / fascia).

Sometimes, it is actually not just muscular tightness, but fascial tightness that is the problem. Fascia is a web of connective tissue throughout our body that literally connects everything. It covers muscles, creates tendons and ligaments, covers organs and connects muscle to bone. It is a highly adaptable tissue, with elastic properties. Deep fascia can contract and is affected by the stress response. Fascia tightens, which creates tension. After the period of stress has passed, the fascia and muscles may remain in a state of tension, which can lead to damage, trigger points, adhesions and even create scar tissue over time.

 Commonly, the muscles that are responsible for creating pain in the lower back area, include:

• Psoas
• Quads – particularly Rectus Femoris
• Quadratus Lumborum
• Latissimus Dorsi
• Adductors
• Rectus Abdominus
• Gluteals

Fascia connects via Myofascial Lines or “Fascial Trains”, whereby muscle fibres that run the same direction connect via the fascia. Looking at the picture of the Superficial Back Line (one of 12 different Myofascial Lines”), you can see that fascia connects your head to your toes – literally! Fascial line tightness can contract not only the fascia covering the muscle, but can contract a whole line of fascia, creating overall tightness throughout the body, which creates musculoskeletal imbalances.

The thoracolumbar fascia is a diamond shape of connective tissue that is located directly over the lumbar spine area. It forms the attachment of the Latissimus Dorsi Gluteal muscles, and the Transverse abdominus muscle (core). This area can also become tight and contract, creating postural imbalances.

Causes
It’s sometimes hard to know exactly what causes back pain. It’s usually thought to be related to a muscle strain or mechanical dysfunction in one of the structures in your back, rather than just a nerve problem.

For many people with back pain, there isn’t any one specific underlying problem or condition that can be identified as the cause of the pain. Lower back pain can have many causes including:

Symptoms of Lower Back Pain
Symptoms of lower back pain can depend on the cause. Some common symptoms include:

• Muscle spasm and tightness
• Muscle cramps
• Stiffness
• Pain around the back and buttock areas
• Numbness
• Tingling
• Aches
• Muscle Spasm
• Locking joints creating a limited range of movement (ROM)
• Weakness

If you are experiencing these symptoms, book now to see our Myotherapist today who can start treating you for your lower back pain.

In “Part 2″ our next blog will cover treatment options, self care and prevention of lower back pain, so stay tuned!

• 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.

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.