Articles in Category: General Health

How to Relieve Aches and Pains

on Thursday, 16 June 2016. Posted in Massage, General Health

How to Relieve Aches and Pains

Brandi Cutler

Diploma of Remedial Massage, Level One Dry Needling

Memb: ANTA

 

Ever woken up in the morning and just felt really stiff and sore? Finished a gym session and felt fatigued for days after – also known as DOMS (Delayed Onset Muscle Soreness)? Do you get a stiff lower back trying to get out of a chair? Is your neck getting stiff from a restless sleep or incorrect sleeping on a pillow? Here are some fantastic ways massage can help relieve these symptoms and many more! The world of massage is full of numerous tools and techniques that can help you with the various aches and pains of everyday life. These techniques combined with also the likes of acupuncture, chiropractic and exercise physiology can help you achieve all results your after and fast!

 

Different massage techniques can assist in raising the Para-Sympathetic (rest and Digest) Nervous System, thus decreasing the Sympathetic Nervous system (Fight and Flight). This will assist in pain management.

 

Fascia is a connective tissue that covers every muscle fibre and bundle. When it is under stress, it becomes hard like a plastic but after a myofascial release massage it becomes a soft, gel like substance. This combined with trigger pointing and/or dry needling can effectively help release the tension you are holding in all areas of the body.

 

Trigger points are essentially muscle stuck in contracture that will eventually lead to muscle failure. Once they are released, strength, tone and range of motion are returned to the muscle. Stretching will also help prevent these trigger points or ‘knots’ as you also might have heard them be referred to as, from forming in the muscle.

 

Hot Rocks and even the use of heat packs can help to soften the fascia and muscles. Hot Rocks can be used in a relaxation massage, remedial massage and is also generally used as a combined tool to effectively treat tight muscles.

 

Dry Needling is a technique that uses the same needles as acupuncture. However, acupuncture runs on the Chinese medicinal system of meridians and channels whereas dry needling deals with the direct muscle effected. The practitioner will find a trigger point or ‘knot’ in your muscle and effectively put the needle in, this can assist with trigger points that keep re-occurring and or will not release under normal treatment. Results from dry needling can be for a longer period than normal techniques due to the muscle being directly stimulated to release. The practitioner will then twirl the needle 3 times, looking for a twitch response from the muscle or a dragging sensation. After the third time the practitioner will then take the needle out leaving the muscle feeling even more relaxed and rested, similar to trigger point technique. Dry Needling combined with massage is very effective and is just one technique offered here at the Institute of Sports and Spines.

 

Treatments may include instructions of stretches clients can or should start to do. This will assist in keeping the aches and pains away for a longer period. People should be stretching after gym and each stretch must be held for a minimum of 30 secs to 1 minute. This is because it takes 20 seconds for the muscle to realise that something is happening then the additional time the muscle goes oh I am meant to be this long. This then helps to achieve better range of motion and reduction in tension which means reduced aches and pains.

 

For more information or to book a consultation with Brandi Cutler, please contact reception on (07) 3398 7022 and they will be more than happy to help.

Hyperlordosis - Are you Over Arching?

on Friday, 26 May 2017. Posted in Newsletters, General Health, Ergonomics, Chiropractic

Hyperlordosis - Are you Over Arching?

Hyperlordosis - Are you Over Arching?

Hyper Lordosis – Are you Over Arching? 

 

Tight Psoas 

Anterior pelvic tilt is the postural position where your butt sticks out more, accentuating the arch on your lower back. So say if you are overarching the lower back doing a back squat or a plank, the odds are high you are over tilting your pelvis forward.

 

Overtime, this issue can contribute to a disc bulge/slipped disc due to the overloading and pressure on the back part of the disc during overextension of the spine and let's not forget the probability of a hip impingement as well from the jamming of the pelvic and femur together in hip flexion and internal rotation.

Facet Joints in Motion

We tend to see this problem a lot more often now as we do spend long hours sitting at a desk or in the car which over activates the hip flexors and lengthens the hip extensors; causing a forward pull of the pelvis.

 

Some of the signs and symptoms of anterior pelvic tilt are:

1.back pain/stiffness especially standing for long periods and/or lying flat on back

2.tight hamstrings

3.gut (protruding belly)

4.gluteal muscles (butt muscles)

5.curve in the lower spine

 

In order to correct this dysfunction, we have to solve the muscle imbalances around the pelvic area. APT is more a stability issue than a mobility one. That being said though, the mobility side of things still need to be addressed.

 

 

Important tight muscles to be stretched to tackle the mobility issues are:

Hip Flexors - https://youtu.be/ut4mGaPvbZk

Hip Flexor 1 Hip Flexor 2

 

Erector Spinae - https://youtu.be/P_4yDo-hiHw  

Erector Spinae 

 

Rectus Femoris (The Quad muscles) - https://youtu.be/ei9Gh6RogDg

Rectus Femoris 

Do these stretches 10-15 times, hold 10-15 seconds post workout and throughout the day. 

 

As mentioned above, the root of APT is from the lack of muscle stability to hold your spine in a neutral position. Without these muscle controls, the body then tries to lock the joints together for stability instead (therefore the overextension of the lower back in squats when further loaded with a barbell/weights).  

 

When addressing stability, start off by reactivating these few muscles: 

Transverse Abdominis (Core stability) – https://youtu.be/T6CaTUBTtUA

Transverse Abdominis 1 Transverse Abdominis 2

Glutes - https://youtu.be/depTc0ME7wk

Glutes 1 Glutes 2

 

Pelvic mobility - https://youtu.be/CU7w8zjrzIc

Pelvic Mobility 1 Pelvic Mobility 2

 

Start with 10-15 reps throughout the day increasing to 30 reps as you progress and have better control.

 

I highly recommend these reactivation exercises to be done in the mornings to ease off any tension built during sleep the night before and before bedtime to de-load the body after a long stressful day at work.

 

You may not feel much progress on the first day, but persist for a week or more; a difference in pain intensity and stiffness will definitely be noticeable!

 

By Iris Tan

B.App.Sc (Chiropractic) M.Clin.Chiropractic. 

Memb: CA, Gonstead (Australia)

Iris picture new contrast 

 

 

 

Incidence Of Low Back Pain

Written by Don Williams BSc, MChiro, ICSSD. on Wednesday, 13 February 2013. Posted in General Health, Chiropractic

Incidence Of Low Back Pain

  • 79.2% of Australians Suffer Low Back Pain at some point in their life. (J Manipulative Physiol Ther. 2004 May;27(4):238-44.)
  • 67.6% suffer mild low back pain in any 12 month period
  • In any 6 month period around 10% suffer significant disability from low back pain
  • Most frequently seen musculoskeletal condition in general practice.