Ep 351 – Do You Have Back Pain While Doing Dishes?
Ep 335 – How To Use The Hypervolt
Ep 329 – Get a Deeper Hip Flexor Stretch
Ep 325 – Pelvic Rocker For Low Back Pain
Isolate Every Area of The Spine!
The pelvic rocker is a way to gain movement and isolate each individual spinal segment and can help you if you are suffering with lower back pain. The reason it’s so effective is because its very localized, there is a lot of support in the spine, and you combine movement with stability exercises. To complete this exercise you need a bench. I recommend something with padding like a gym bench because its firm, has support, and is padded. By leaning your hips and pelvis off the bench you will be placing the spine into extension. Often times our spine does not go into this movement so it for some it feels very good, and for others its a very new movement and you need to proceed with caution (especially in those with active lower back pain). After you get into this position (extension), its a good idea to hold it there for 1-5 seconds. From this position, you want to engage the core, fire your gluts, and perform a posterior pelvic tilt. This will fore the spine and core to tighten up. You should repeat this process and then move around to different segments of the spine.
This exercise can really help with lower back pain because it allows a lot of motion but forces your body to activate its core.
Ep 319 – Is It Okay To Workout After A Chiropractic Adjustment?
Can You Workout/Exercise After Seeing The Chiropractor?
This is a Frequently asked question and the short answer is YES!
Your body is designed to move and you are designed to exercise. Going to the gym or exercising after an adjustment is NOT going to mess up the adjustment! As a matter of fact you will be neurologically more stimulated and physically more mobile and therefore it is likely more beneficial for you to exercise.
Exercise is critical if you want a healthy lifestyle. There is no way around that and those who say not to exercise better have a good answer to it! The only reason you may have to consider not exercising is if you are in a lot of pain or maybe your injury is still new and you are still recovering. Either way, your goal should be to exercise again and to regain better movements and this may take some time but exercising will not “throw out” your Chiropractic adjustment.
Ep 318 – STOP Rolling Your IT Band!
Stop Rolling Your IT Band!
The IT band is a dense connective tissue that is tendon like and runs along the outside leg and inserts into the lateral knee. Active individuals (mainly runners/endurance athletes) will develop outside knee pain due to this contracted band. This is called IT Band Syndrome.
The problem is that the IT band should not be foam rolled for several reasons.
- There are sensitive structures on the lateral side of the thigh that are responsible for sensation. Nerves DO NOT like to be compressed and when you mash these nerves in the lateral thigh it creates a lot of sensitivity.
- As mentioned before, the IT Band is NOT A MUSCLE!!!! As a result, it does not have the same elastic properties as muscles. When you compress, mash, or foam roll these structures you will not get the same results as when you do the same to a muscle.
- Hip imbalances cause things like IT Band Syndrome. Most people just go to the symptom and not the cause. If there is a hip imbalance, it can put pressure into the hip and cause other structures to tighten up. If the IT band has to tighten up as a result of the dysfunction you will be sure to never get rid of the pain by rolling the symptom. Try rolling other structures
- Finally, the IT band is controlled by a muscle called the TFL (tensor fasciae latae) which tenses and contracts the IT band. If you try and roll this muscle out first, it will likely be a way more effective way to correct the problem and loosen up the IT band.
306 – Shoes Are Bad For You & Cause Whole Body Dysfunction!
304 – Hidden Release For Knee Pain (Popletius Muscle)
Hidden Release For Knee Pain (Popletius Muscle)
Knee pain is a big deal because it truly influences your overall mobility! It is also a very common joint hurt in a lot of athletics and sports. The popletius muscle is a muscle that runs behind the leg and connects from the femur to the tibia. It helps to rotate the tibia.
Those suffering pain in the back of the knee and/or with turning, twisting, torquing motions may have an issue with this. In addition, those who have an ACL injury may experience pain as this muscle has to work much harder in order to do not only its job, but the job of stabilizing the knee.
This release is a great one as it can really alleviate knee pain both in the front and the back. When doing this, be very careful that you do not hit the nerve, artery, or vein. If you do you there can be associated sharp pain, numbness, tingling or shooting pain that goes down the back of the calf.
When doing this release, make sure to hold that position for a couple of seconds then start the process over again.
302 – Professional Athlete’s Success Story. Pain to Podium
Professional Athlete’s Success Story.
Andris is a professional athlete in the sport of Brazilian Jiu-Jitsu. He competes and trains out of Atos HQ in San Diego. About 8 months ago Andris begin to get injured more often until that eventually lead to a severe low back pain injury. From there, he was having a lot of limitations and could no longer use his body and train it the way he should be!
After a lot of struggles, he was eventually referred to us and that is where the real story begins. Over time his lower back and hips had developed a lot of compression, torque, and was just in need of some love and care! We had placed Andris on a 2 month care plan and within 2 weeks he started to feel a lot better. After continuing care for a bit longer, he had noticed less pain, more mobility, and had been able to recover better after training sessions! Andris had to lay off of jiu-jitsu competition for nearly 8 months and there was a lot of frustration! After working with Andris, we were able to perform Active Release, Graston, myofascial release, and Chiropractic Care to help get him on the road to recovery. Fast forward a bit and Andris competed at a jiu-jitsu competition up in Long Beach where we placed 2nd at the black belt level.
Even better, he has more body awareness, feels better, has no pain, and is back doing what he loves to do!
Ep 261- Exercise for Hip Pain Groin Pull
Exercise to Help A Groin Pull
Groin pulls can heal slowly at times but there is always something you can do. When you injure your groin it is often the inside of the thigh and it can often affect the Adductor group of muscles. These muscles are responsible for adduction of the hip.
This exercise is great because you don’t need much. Just a bench or chair. Here you place your leg on a chair and then concentrically contract the muscle to raise the leg. From here you slowly lower the leg. This is the eccentric or negative part of the exercise and really helps to strengthen the tendons. Repeating several reps with a few sets will help strengthen the hip and groin over time.
Learn a More Effective IT Band Release
Leg Length Discrepancy. Do You Have A Short Leg?
How to Release a Stubborn Hip Flexor
Hip Flexor Stretch
Video tutorial on how to stretch your hip.
Inversion Table – Should You Use It For Low Back Pain
Should You Use Inversion Tables For Lower Back Pain?
After countless cases of lower back pain, disc herniation’s, disc degeneration, arthritis, facet syndromes, etc, you would think that there would be a definitive answer to solve lower back pain. Well, there isn’t, but what question does arise often in my experience is whether or not inversion tables work?
So what is an inversion table? Do they work and should you use them? Here we will dive a little into some questions and answers surrounding inversion tables so that you can be a little more informed. Of course I will rant on and give you my opinion at the end.
Okay, what is an inversion table?
An inversion table is essentially a table that you strap yourself into and allow yourself to flip over (inverting your body) so that your head is now facing the ground and the feet pointing to the sky. The table is approximately $200 to 500 dollars and may also allow you stop at different angles so that you are not hanging completely upside down.
What does it do?
The theory behind inversion is that it decompresses the spine, disc and joints by applying a traction force. By hanging upside down or on an inverted angle the body decompresses by the weight of gravity. It is supposed to separate the surfaces of the joint, thus taking pressure away or off of he spine.
Some studies show that inversion has helped to decompress the spine by 3mm during the treatment, and yes, this is enough to take compression off a nerve, disc or other structure that may be inflicting pain.
Is it safe?
Well, that can be a question within a question… Do you have blood pressure issues? Glaucoma? Cardiovascular disease? Severe low back pain? Inversion can cause some of these conditions to intensify and many not be recommended in these cases.
Its hard to determine if you are going to have adverse effects of inversion but most common side affects include dizzy or disorientation due to blood rushing to the head while inverted.
Most people do not have increased lower back pain but it is possible for you to have an ache or discomfort after standing due to the effects of gravity being reintroduced on the spine.
Does my opinion even matter?
I believe that the inversion tables have some benefits. It may also be a total waste of time and money. So which one is it?
Most of the patients that I have seen had used a inversion table with some success. Now this is a rough estimate but I would say about 60% state that its beneficial while the remainder state that it had no affect. Well, what about the risks? After countless owners and experimenters with the inversion table, I have had many patients also report an increase in pain or other problems due to the inversion table. Based on anecdotal evidence I say its safe to go but there are definitely some risk factors involved.
Just remember that an inversion table is not going to cure you or fix your problem although it may help. You need to combat it with proper treatment and some sort of rehabilitation to stabilize the spine. In addition, you will need to improve core strength and hip/pelvic mobility. While inversion has its benefits, hanging upside down on an inversion table is more of a temporary fix and for about $200-$500 I do not think its worth it. For that price, you could see a good therapist 3-10 times (depending on cost) while learning about YOUR exact condition while walking away with tangible exercises that will help you.
Final verdict: An inversion table to help lower back pain can help you in the short run but it should not be your go to move to fix lower back pain.
Iliopsoas Stretch – The Golden Ticket to Heal Low Back Pain?
So if sitting is the new smoking then what can we do about it? Have a desk job or do you spend long hours traveling? Do you find that your hamstrings are always tight? Well, this stretch is something that will help low back pain, and postural dysfunction all at the same time. Yup, and in two minutes your back and your hips will likely feel better!
The primary muscle involved in sitting and hip flexion is called the iliopsoas or the psoas muscle. Its prime function is to flex the hip. The reason this muscle so important is because it attaches to the lumbar spine. Sitting for long periods of time and excessive hip flexion (commonly seen in runners and sprinters) can tighten the muscle to a point where it can affect your stride (decreasing its length), affecting the pelvis, and also creating low back pain.
A chronically shortened muscle (that goes for any muscle) is considered weak. A muscle that is tight is often tender, has increased muscle tone and therefore also has a decreased blood supply. In addition, a tight muscle will throw off alignment by pulling two joints (or the joints that it crosses) closer together.
Since the iliopsoas attaches on the anterior or front part of the lumbar spine and to the hip joint, pulling these two surfaces closer often results in pelvic unleveling (tilting), create a hyperlordosis (increasing the curve) and even cause that “my hamstrings have always been tight” phenomenon. An increase in the curve within lumbar spine can cause compression on the disc and narrow the joint spaces which may cause low back pain, a pinched nerve, arthritis, degenerative disc disease and other hosts of problems.
Stretching out the muscle will help blood flow, and take pressure off the joint by decreasing the compression on the spine! Finally, you will also notice that you have more flexibility and an increase in mobility within the hips.
Want to check out the video? Click here to see how to stretch the hip.
How has this stretch helped you?