The Malady:

Hip labral tear

The Facts:
The hip labrum, or acetabular labrum, is a structure that is designed to keep the hip joint intact, and keep the ball of the femur, or thighbone, congruent with the socket, or acetabulum of the pelvis. The incidence of this malady is increased in women due to differences in their pelvic anatomy. Increased age is a factor as well.

The Symptoms:
Patients with labral tears can complain of pain in the hip and groin area. Pain occurs with hip motion, especially squatting and bending. It can also hurt with running or jumping, and in severe cases, with walking. Pain is usually greatest with activity, and while low grade tears can be pain free with many activities, big tears create inflammation in the joint which can cause pain even at rest.

What is Happening:
In a labral tear, a piece of the labrum can become frayed or completely rip off the joint, causing pain with motion. The labrum does not heal very well due to its lack of sufficient circulation, so labral injuries tend to heal very slowly. Some low level tears can be treated with exercise, but many require surgical intervention.

Why Is This Happening:
Most labral tears do not have an easily identifiable cause. They usually develop as a result of prolonged exposure to stresses, such as repeated twisting (i.e. from golf) or weight bearing forces (i.e. from excessive jumping and running, especially on hard surfaces). Weak gluteal muscles and deep abdominal muscles can also lead to an increase in tears, because those muscles are meant to take pressure off of the joint during activity.

Lifestyle Adjustments:
1) Lose weight! Excess weight on the hip impacts joint function and leads to injury
2) Stay strong! Make sure to do leg exercises all year round
3) Stay active! Sedentary lifestyle can contrinute to joint injury when you do finally move around

Prevent It
1) Watch your form. Improper leg exercise technique can lead to labral tears
2) Warm up. Do not start playing with cold muscles
3) Strengthen the joint. Targeting the hip muscles can help keep the labrum from degenerating and tearing.
Exercises
1) Single leg bridges – 2 sets to fatigue daily
2) Sidelie leg raises/hip abduction – 3 sets of 15 twice a day
3) Single leg deadlifts – 3 sets of 10 daily

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Midback pain has become a very common malady in America as we spend more time sitting than any point in human history. Although there are many causes of midback pain, the most common version is a chronic, nagging tightness of the muscles surrounding the spine. Poor posture is usually the main culprit here, so by fixing our postures and being mindful of our position in space, we can go a long way towards getting our backs healthy in 2015 and beyond!

The Malady:
Mid back pain

The Facts:
Pain in the middle of your back, usually between your shoulder blades, can come from a variety of sources. Millions of people deal with this malady, from professional athletes, to office workers and anywhere in between. Although this malady can occur suddenly due to a twisting injury, this article will cover the chronic, nagging variety which is much more common.

The Symptoms:
Although everyone experiences pain differently, most sufferers complain of a dull, nagging, tight feeling in the area between the shoulder blades. The pain often occurs when sitting in an uncomfortable seat, such as in a conference room, car, or airplane. The pain may resolve as soon as the sufferer changes position, but in a chronic case that has lingered for days or weeks, it may take significantly longer to feel better.

What is Happening:
Posture is the ability to maintain a healthy position for prolonged periods of time. If you are sitting in an uncomfortable seat, or if your muscles are too weak to hold you up in the chair, you may start to slump down into bad posture. The longer you stay in this prolonged poor posture, the more likely it is that the muscles of your mid back, specifically the erector spinae and rhomboid muscles, can develop tightness and spasms.

Why Is This Happening:
Poor posture causes muscles to tighten up as your body tries to keep you upright against gravity. The further you are hunched forward, the more leverage gravity has to push you down, thereby requiring more muscles to kick in. If you are not strong or endurant enough to engage your core muscles on your own to stay upright, your brain sends a signal to the muscles of the back to tighten up to hold you upright. Unfortunately, this tightening can linger for a prolonged period of time and cause pain when you try to move naturally.

Lifestyle Adjustments:
1) Eat healthy! Good food rich in calcium supports bone and joint health
2) Get in shape! Overall fitness helps keep your muscles from tightening up
3) Move around! Even if your work is sedentary, try to get up every hour to ‘walk it off”

Prevent It
1) Sit up tall. Improving your posture will go a long way towards avoiding spinal issues.
2) Stay tight. Keep your core engaged throughout the day
3) Be straight. Avoid sitting or standing in a twisted position

Exercises:
1) Rows (3 sets of 15 once a day)
2) Scapular retractions (10 reps 5 times a day)
3) Lay on foam roller lengthwise (5 mins a day)

The post Get Rid of Mid Back Pain appeared first on DmitryPT.

The Malady:  Rotator cuff tear

The Facts: The shoulder is a joint that is composed of the arm (humerus) bone and shoulder blade (scapula), which form a ball and socket joint. The rotator cuff is composed of the tendons from 4 muscles (the supraspinatus, infraspinatus, subscapularis, or teres minor). Any or all of these can become torn, although the first two are the most common. The tendons run in between the ball and the socket, and act to push the ball down relative to the socket to allow it to glide smoothly.

The Symptoms: Patients with a torn rotator complain of pain when they lift their arm, usually overhead or behind their backs. The pain is located deep in the shoulder joint, and can be mild to severe. Pain can also radiate down the arm, usually no more than several inches down, but can go as far down as the forearm in severe cases. Patients often complain of pain while sleeping. Pain usually occurs with movement while awake, but can also be present at rest with severe cases.

What is Happening: With a rotator cuff tear, a piece of tissue, specifically one or more rotator cuff tendons, gets stuck in between the ball and socket when the arm elevates or is compressed. As a result, the pressure from the ball rubbing up against the structure causes irritation and inflammation, and results in painful motion. It can also occur from blunt force, as the small tendons, which can only withstand several pounds of force, are made to resist a big compressive or stretching force, and cannot withstand it, causing a tear.

Why Is This Happening: Rotator cuff muscles can tear as a result of an injury, where the muscle is overstretched or the shoulder is landed on, or from throwing or climbing. However, they can also wear down over time, which makes the threshold for tearing much lower. If the mid back muscles that surround the shoulder blade (specifically the lower and middle trapezius muscle) are weak, then the shoulder blade will not rotate properly along with the arm bone. If the arm rotates and the shoulder blade doesn’t, the tissues between the ball and socket (i.e. the rotator tendons) can get pinched. This can also occur due to rotator cuff weakness. Weakness in these muscles will cause the ball to be too high in the socket, and grind against the tissues that pass in between them. Strong rotator muscles can push the ball away from the socket and allow proper movement.  

Lifestyle Adjustments:

1)      Sit up! Keep your back straight and your belly button pulled in

2)      Be aware! Set alarms on your phone to remind you to exercise good posture

3)      Get in shape!  Keeping good muscle tone throughout your body will make you resistant to injury

Prevent It

1)      Know your limits! Do not play contact sports unless in proper physical shape

2)      RICE up! Rest, Ice, Compress, and gentle Elevate the arm after mild injury to prevent further tearing

3)      Push forward! Pull your shoulder blades back and your chest forward when you sit or stand to prevent from slumping

Fix It The fix for this malady is the same as the prevention: stop performing irritating activities, and start strengthening your weak muscles! Shoulder exercises must be performed painfree, so stop if you experience any pain, rest and ice for several days, then try again. Contact your PT for some strengthening exercises!

The post Heal Rotator Cuff Pain appeared first on DmitryPT.

The Malady: 

Forward Head Posture (FHP)

The Facts:

Forward head posture occurs when the cranium, which rests on the cervical (neck) vertebrae, becomes positioned too far in front of the rest of the body. The result is a stooped posture that creates tightness and pain in the neck muscles. If left uncorrected, the head will go further and further forward and the back will start to hunch as a result. These changes only occur over a prolonged period of time, so if they are identified, they are easy to correct with several postural adjustments.

The Symptoms:

One simple way to tell if you have FHP is by standing in your normal stance, and having a friend take a picture of you from the side. A person with FHP will have their ears anterior (forward) of the shoulder seam of their t-shirt. The chin will be pointed forward instead of down. As a result, the person may experience tightness in the neck, and soreness and tenderness in the upper back muscles. Some patients complain of radiating pain as well; if you experience pain, tingling or numbness in the face or arms, contact your medical professional immediately, as this can be a sign of a pinched nerve.

What is Happening:

In FHP, as the chin and head slowly shift forward, the muscles in the back of the neck become very tight and painful. This tight feeling can cause anything from mild discomfort, to unbearable pain in the neck, head, and even down the arms. Over time the muscles tighten in whatever position you keep them in, so prolonged periods of FHP make it difficult to move your head back into position. As the muscles tighten, the vertebrae of your neck can also get stiff, thereby causing difficulty in moving your neck properly.

Why Is This Happening:

FHP occurs due to the effect of gravity on the body. As the head slowly tilts forward, gravity begins to push it down into the chest, instead of down into the vertebrae upon which it rests. This in turn causes your head to bow down towards your chest, which pushes your face down. However, your brain automatically centers your eyes ahead of you, so it cranes your head up. Your neck muscles are then supporting your head all day against the force of gravity instead of your head resting on its bony supports. As a result, your head rests in a FHP, and your neck muscles become exhausted from holding your head up all day.

Lifestyle Adjustments:

The biggest change you can make with this condition, like many others, is correcting the positions that got you here in the first place. Always be conscious of the following posture guidelines:

1)      Pull your shoulder blades back when you sit or stand

2)      Keep your back straight and your belly button pulled in

3)      Set alarms on your phone to remind you to exercise good posture, or have friends or loved ones remind you

Wearing warm clothing in the winter is another helpful tip, as cold weather makes you shrug your shoulders into your ears, thereby tightening your neck muscles. Finally, many of you carry your stress in your necks, which causes those muscles to chronically spasm. Remember to leave time every day to meditate or release the stress from your day.

Prevent It

Prevention of forward head posture revolves around postural awareness. Make sure to keep your head upright and looking straight ahead, and keep your neck straight without bending forward. Avoid craning your head forward to read small print. This is especially true in today’s “smart phone” days; it is critical that you bring the phone towards your face, and not the other way around!

Fix It

In order to fix forward head posture, you must stretch the tight muscles and strengthen the weak ones. The muscles that become the tightest are the upper traps and suboccipitals, which are at the back of your neck running along your spine. Chin tucks and upper trap stretches act to loosen up your muscles. The scapular retractions act to push your shoulder blades back and open your chest, which will allow your neck to align into proper position easier.

The post Heal Neck Pain By Learning Good Posture appeared first on DmitryPT.

The Malady: 

Scoliosis

The Facts:

Scoliosis is defined as a curvature in any part of the spine in excess of 10 degrees away from center. The curvature occurs in a side to side direction. While it is best visualized using x-rays, a significant curvature can be visible with the naked eye.

The Symptoms:

Patients with scoliosis will usually notice an asymmetry in their body when they look in the mirror. One side may be slightly shifted in one direction. A tell tale sign is by checking the “fat folds” on your sides. There is usually a small crease or indent in the fat on your sides, and it can appear asymmetrical if there is scoliosis present. Another way to tell is by running your fingers directly down the patient’s spine. If you can feel your finger “fall off” to the side suddenly and deviate off of a straight line, the patient may have scoliosis.

What is Happening:

In scoliosis, the spine shifts laterally and forms an “S” shape instead of going straight down. The muscles on either side of the vertebrae adjust to this new position, and may tighten up on one side. In severe cases, i.e. over 20 degrees if shift, the patient may have decreased lung capacity due to compression on the rib cage from the spinal bones.

Why Is This Happening:

There are three potential reasons for scoliosis. In congenital scoliosis, the patient is born with an improper alignment of the spine. An idiopathic scoliosis indicates that the cause for the scoliosis is unknown. However, it is classified by the age at which the symptoms were developed. This is by far the most common form, and can occur due to gradual changes in the body over time. The final type is secondary scoliosis, which occurs as a result of physical injury or disease process.

Lifestyle Adjustments:

Maintaining a good exercise regimen is critical in limiting the progression of your scoliosis. Because of the changes in the spine, it is important to keep your core muscles strong in order to maintain an upright posture. Constantly reminding yourself to ‘straighten up” and “pull your stomach muscles in” can help keep the curvatures from getting worse. It is also critical to wear backpacks instead of carrying pocketbooks on one side, as this can often make a scoliosis increase in intensity if you already have a slight curvature.

Fix It and Prevent It

Scoliosis often requires a thorough assessment by a physical therapist or physician to correct. It is important to identify which side of the spine is concave and which is convex, and devise exercise based off of this. Once this is done, unilateral exercises (strengthening only one side) can be initiated. Opening up the chest is also critical, as this will allow for improved posture and decreased compression of the lungs. Finally, maintaining a flat back and strong core will help engage the deep abdominal muscles that support the spine.

1)     Pelvic tilts (20 reps 3 times a day)

2)     scapular retractions one arm (10 reps 5 times a day)

3)     Lay on foam roller lengthwise (5 mins a day)

The post Correct Scoliosis By Improving Posture appeared first on DmitryPT.

The Facts:

It is estimated that 2 million Americans suffer from Plantar Fasciitis and that 10% of the population will be affected over the course of their lives. Plantar Fasciitis generally affects men and women between the ages of 40 and 60, although it can occur in children and teens, especially athletes.  Women, men and women who live a sedentary lifestyle and men and women who dramatically increase their physical activities on the weekends are most likely to develop Plantar Fasciitis.

Plantar Fasciitis is an inflammation and deterioration of the plantar fascia, a flat band of connective tissue that crosses the bottom of the foot supporting the arch, connecting the big toe to the heel. This protective and shock absorbing tissue becomes inflamed due to tight calf muscles, obesity, running or a sudden increase in high impact activities. When strained, the plantar fascia weakens, swells, and becomes irritated.  As a result, pain in the heel or the bottom of the foot occurs when standing or walking.

The Symptoms:

Patients with Plantar Fasciitis describe the pain in their heel or bottom of the foot as “stabbing,” “searing” and/or “buring”. The pain is most acute when first getting out of bed in the morning or when standing up after being off of the feet for a long period of time.  The pain, generally accompanied by stiffness, normally decrease after a few steps, although sometimes it does not entirely go away and can linger while you walk. Further, the pain can return after long periods of standing.  The pain usually occurs in one foot, although it is possible for the pain to be in both feet.

If the pain occurs at night or is behind the heel then arthritis, heel bursitis or tarsal tunnel syndrome are other possible causes.

What is Happening:

The plantar fascia on the bottom of your foot, the thick band of connective tissue that spans from your heel to your big toe, acts as a protective and shock-absorbing shield for the feet and thus the entire body.  With too much and/or repeated impact or pressure, the tissue tears, creating small micro tears in the tissue, straining this protective sheath and causing some degree of inflammation and swelling.  The tears in the tissue cause the pain.  These tears, small in magnitude, can heal in short spans of time, but if they keep tearing with continual impact and pressure, pain persists.

Why Is This Happening:

Although “itis” usually indicates an inflammation, studies of plantar fasciitis have shown that there is very little inflammation present.  This explains why prescribed anti-inflammatories currently prescribed for the condition have little to no affect on the healing process.  Instead, it has been found that the fascia is degraded due to repetitive wear and tear, and, as a result, becomes stressed and weakened.

Weak muscles in the foot and ankle and higher up in the knee and hip can cause too much pressure on the sole of the foot, thereby causing the tissue to weaken due to repetitive stress, causing plantar fasciitis.  More specifically, excessive pronation or rolling inward of the feet, high arches or flat fleet and walking, standing or running for long periods of time, especially on hard surfaces and while wearing ill fitting or worn out shoes are causes of the condition.

Studies have shown that as much as 70% of people with plantar fasciitis are obese (almost twice as much as the 36% of the total population that is obese in America). Overweight individuals and pregnant women, both of whom have excessive weight on their feet when standing, are therefore susceptible to tightness in the Achilles tendon and calf muscle making them prime targets for plantar fasciitis.

Lifestyle Adjustments:

Small yet significant lifestyle changes can minimize the chances of developing Plantar Fasciitis.

1.  Consciously maintaining a healthy weight to alleviate the chances of excess pressure on your feet while walking and standing.  Remember, this excessive pressure places stress on the plantar fascia which ultimately leads to pain.

2.  Wear properly fitted shoes with arch support and cushioned soles or padded heels to protect your feet from the wear and tear of walking on hard surfaces.  Not only will your feet feel better but also your chance of developing Plantar Fasciitis along with various other foot related problems will diminish.

3.  Spend time each night to massage your feet.  Even something as simple as rolling a golf ball or frozen water bottle under your foot every night before you go to bed can keep the plantar fascia hydrated and pliable.

Prevent It

To minimizing the stress on the plantar fascia thereby preventing Plantar Fasciitis it is crucial to maintain a healthy weight, wear supportive shoes and stretch your feet, legs and hips daily.  While it is important to stretch the calf muscles and Achilles tendons before and after activity (everything from a gym workout to walking or standing for long period of time) it is just as important to stretch those muscles along with the feet, legs and hips on the off days that you are not active or exercising.  Keeping the feet, leg and hip muscles pliable potentially alleviates excessive pressure on the feet maintaining the health of the plantar fascia.

If you feel foot or heel pain, notice the patterns of when you feel the pain and the type of footwear you are wearing at that time.  Choose more supportive shoes during those activities that cause pain and take time each day to stretch your feet, calf, leg and hip muscles as well as the Achilles tendon.

 Fix It

The best way to fix and prevent plantar fasciitis is to find appropriate footwear. If you have an arch that is too big or too small it is critical that you get sneakers and/or insoles that are customized specifically for your foot. In addition, you can help improve your pain by stretching the calves and massaging the bottom of the foot, which will loosen up the tissues. Finally, you can strengthen the muscles in the foot to take pressure off of the fascia.

1)       Take a water bottle and freeze it. Put it under your foot and roll it back and forth for 10 minutes. Repeat 3 times a day with at least 45 minutes in between applications

2)       Calf stretch against the wall. 45 seconds 3 times a day

3)       Marble pickups – 3 x 1 minute, twice a day

The post Relieving Plantar Fasciitis Pain appeared first on DmitryPT.

The Malady: 

Hip impingement

The Facts:

A hip impingement is a potential painful and stiff condition that limits the femoroacetabular (aka hip) joint. Hip impingements are due to a structural problem with one of the two parts of the joint, namely the ball (which is the round head of your femur/thigh bone) and the socket (a concave hole in your pelvis that allows the ball to glide through it). An impingement can come in two types: a cam type, which affects the ball, or a pincer type, which affects the socket. Sometimes both can be present.

The Symptoms:

Hip impingements can start off with no symptoms at all. However, as the malady progresses, the patient may experience discomfort in end ranges of the movement (i.e. bringing the knee up towards the chest or stretching the leg all the way back). If the issue is not addressed, the pain progresses until it becomes painful at rest due to excessive irritation of the joint.

What is Happening:

In both a pincer and cam type impingement, a deformity causes the ball and the socket to bump into each other instead of glide causing pain. The grinding can cause an inflammation of the joint, or even arthritis of the hip if allowed to continue for too long. The loss of range of motion will become greater as time goes on as well, as the joint develops wear and tear from the constant grinding.

Why Is This Happening:

Many impingements are a result of your bony structure from birth. Over time, this becomes exacerbated with activity. While exercise does NOT cause this malady, improper movement patterns and poor technique may cause the structural issues to get worse, as the bones grind up against each other in the joint.

Lifestyle Adjustments:

Like many other painful joint conditions, getting your weight down is a critical step in decreasing the forces flowing through your hip. Remember, when you run or walk briskly, you are not just carrying your body weight, but a multiple of up to 5 times your weight, depending on how fast you are going. By decreasing your weight via a healthy diet and PAIN FREE exercises (muscle burn is good, pain is bad), you can decrease the painful shock forces flowing through your hip.

Prevent It

1)      Limit your running milage and rest appropriately if you feel any discomfort

2)      Wear appropriate footwear and run on soft (non-concrete) surfaces to decrease pressure on the joint

3)      Warm up properly before any athletic event

Fix It

The best way to treat a hip impingement is to strengthen the hip and core muscles surrounding the joint. Having core stability is important because you need to provide support for the pelvis, which hold the “socket” for the ball of the hip. In addition, it is important to provide stability and support for the hip joint by strengthening the gluteal muscles, especially the posterior glutes, aka the ‘sidebutt”. While it cannot correct the deformity entirely, this will help absorb the shock forces and decrease the progression of the degeneration.

1)      Heel taps in supine – 5 sets of 1 minute

Hold both knees bent up at 90 degrees. Tap one heel down to the ground. Bring it back up. Then tap the other heel.

2)      Sidelie leg raises/hip abduction – 3 sets of 15 twice a day

With your bottom knee bent and laying on your side, lift your top leg up and down

3)      Single leg stance – 3 sets of 30 seconds twice a day

Stand on your right leg for 30 seconds with your left leg in the air. Then do the same with your left leg.

The post How to Cure Hip Impingement Pain appeared first on DmitryPT.

de Quervain’s Syndrome

Summary:

de Quervain’s Syndrome is an inflammation of the tendons attached to the thumb. While the cause is often unknown, there is often a correlation between this syndrome and repetitive motions of the thumb and hand. This causes pain and swelling around the joint of the thumb and wrist bones. The best way to rid yourself of this malady is to stop the aggravating activity, fix your ergonomics, and perform a series of light strengthening exercises.

The Facts:

de Quervain’s Syndrome, also known as “mommy thumb”, “Blackberry thumb”, and ‘washerwomen’s thumb”, is a condition most commonly found in women, and most prevalent in people with jobs that require repetitive use of their thumbs and wrists. The pain occurs in the sheath of the tendon, which is a thin layer of tissue that covers the part of the muscle that attaches to bone.

The Symptoms:

Patients will often complain of pain when they move their thumb up repeatedly, try to press something with the thumb, or try to grip an object. The pain usually increases with increased activity and decreases with rest.

What is Happening:

De Quervain’s is actually a tenosynovitis, meaning an inflammation of the sheaths of the tendons, in this case of the thumb muscles. As the sheaths become inflamed, they can become painful, stiff, and swollen. The specific tendons involved are of the extensor pollicis brevis and abductor pollicis longus muscles, which move the thumb towards the palm.

Why Is This Happening:

While there are mechanical causes that can contribute to the incidence of this malady, there is no evidence of any one cause. Although studies have yet to prove a link between activities and this pain, in my experience as a physical therapist I have noted many anecdotal instances of such things occurring. The pain will usually occur with any repetitive thumb motion, such as squeezing, gripping, or pressing. This repetitive use puts excessive pressure on the tendons of the thumb, which are not built to withstand being used for hours at a time every day.

Lifestyle Adjustments:

One important adjustment is to limit the amount of repetitive thumb motions you perform. One new cause of this malady is the repeated thumb motions that come from typing text messages daily. If you develop pain, try to use the “speak to type” function on your phone. It is also critical to maintain proper posture during work activities. If you have pain while working, try to rearrange your workspace so that other muscles can pick up the slack and your thumb can rest from the repeated strains.

Prevent It

Prevention is best achieved by limiting the activities that cause the pain.

1)      Take breaks in between bursts of repetitive activities to give the tissues some rest

2)      Adjust your grip on objects so the thumb tendons are not overused when lifting

3)      Be aware of your hand and arm position when typing, both on your phone and laptop

Fix It

This condition is usually self-limiting, meaning, with rest, it will go away with no treatment. However, there are some isometric exercises that can be done to improve healing time. Strengthening of the hand muscles can be gradually initiated after pain is decreased and you are strong enough to move the muscles up and down. Here are some exercises to help get over DeQuervains Syndrome faster!

1)      Putty squeeze – Squeeze a ball of putty as hard as you can without pain – 5 seconds, repeat 6 times twice a day

2)      Finger spring: Place a large rubber band around the outside of your thumb and fingers. Open your fingers to stretch the rubber band, holding in place for 5 seconds. Do this 6 times twice per day.

3)      Wrist extension – hold a weight or water bottle/can of soup in your hand. Hold for 5 seconds, then slowly lower down. Repeat 6 times twice per day.

The post Curing de Quervain’s Syndrome Thumb Pain appeared first on DmitryPT.

The Malady: 

Back Spasms

The Facts:

A back spasm is a painful irritation of the muscles surrounding the spine that result in those muscles tightening up and becoming inflamed. Back spasms can usually be traced to poor core control, which often starts with a lack of diaphragmatic breathing. Breathing with your diaphragm, a large muscle between your chest and stomach, involves expanding the stomach rather than the chest while inhaling. Also called belly breathing, this technique helps to engage muscles that provide support for your back.

The Symptoms:

Patients with back spasms have complaints like “my back went out” or “grabbed up on me”. Patients report feeling stuck in one position, and feel a high level of pain. The pain makes it difficult for the patient to sit or stand upright. The muscle that is spasmed feels rock hard, and is unable to relax.

What is Happening:

A muscle spasm is an involuntary contraction of a muscle. Although we all breathe, “proper” breathing involves using your diaphragm, which is a deep core muscle that contracts and moves down on the inhale, and relaxes on the exhale. This causes changes of pressure in your chest cavity and allows it to move up and down. The diaphragm attaches to the ribs and vertebrae, and is considered an “inner core muscle”, because it is able to support your back and keep it stable.

Why Is This Happening:

Muscle spasms can occur due to poor posture, overuse, or an injury that causes they muscles to “lock up”. You may feel the muscles tighten and be unable to relax them. This can be a result of improper breathing. The best way to tell if you are breathing properly is by looking at the ribs. Laying on your back, slowly inhale, making sure your ribs are expanding outwards. You may even put your hands on both sides of your ribs and gently push inward against them to feel if your ribs are pushing out towards you. After taking a long, slow inhale through your nose, let the air out through your mouth (do not forcefully exhale; to contract the diaphragm, picture yourself “fogging up a mirror” or “yawning”). As you do so, pull your rib cage down and belly button down towards the floor, fully letting the air out.

Lifestyle Adjustments:

Make sure that you are aware of your breathing at all times. This is especially important in times of stress, when muscles are most likely to go into spasm. If you are feeling your neck and low back muscles becoming tense, close your eyes and breathe deeply for a minute. Making sure you exercise regularly has also been shown to decrease muscle spasms. 45 minutes of exercise 3 or 4 days a week will go a long way towards avoiding back spasms.

Fix It and Prevent It

Spasms can be avoided by developing proper core strength through deep breathing. Deep breathing using your diaphragm engages the core for an effect called ‘reciprocal inhibition”, meaning it sends a signal to the brain to turn off the muscles on the other side, your back, and release the spasmed muscle. Deep breathing also has a calming effect on the nervous system, and decreased production of “stress” hormones such as adrenaline and cortisol, which can impact a muscle in spasm. A similar effect can be achieved if you are heading with stress headaches, which often involve spasmed muscles as well.

The post Get Rid of Back Spasms appeared first on DmitryPT.

The Malady: 

Cervicogenic headaches

The Facts:

A cervicogenic headache is defined as a migraine whose symptoms arise from an issue in the neck. The pain originates from a dysfunctional muscle or joint , and travels up the head. This can result in a migraine headache that can range in intensity from mild to debilitating. Such headaches can become chronic if the issues behind them are not addressed.

The Symptoms:

Someone complaining of cervicogenic headaches may feel a “sharp, shooting” pain behind their eyes. The pain may feel as if it spans from the neck all the way to the head, or it may only be experienced in a small spot on the head. In order to officially confirm a diagnosis of cervicogenic headache, the offending nerve must be identified by your doctor. This is done by injecting the site with a nerve block agent. If this provided relief, the doctor will know for sure that your headache came from an issue in the neck and not somewhere else.

What is Happening:

Cerviogenic headaches exhibit a phenomena known as “referred pain”. This means that the pain is originating from a spot different than the one at which it is being experienced. The pain signal is transmitted by a nerve running from the neck, where it crosses paths with a nerve that transmits pain in the face. As a result, the pain that came from a dysfunction in the neck region is manifested in the face and head, an area that may feel hurt but is actually structurally intact.

Why Is This Happening:

Cervicogenic headaches can come from either joint or muscle dysfunction. In the case of a muscular issue, tightness in a muscle can cause it to go into spasm and pinch on a nerve that runs through it. The issue can also be a joint that is not moving properly. As a result, certain movements can cause a compression in the nerves that run out of the neck vertebrae, causing them to elicit pain signals.

Lifestyle Adjustments:

Learning to cope with stress is a huge factor in battling cervicogenic headaches. If you believe you are one of those people who “carry tension” in their neck after a stressful day, try to take some time to yourself at day’s end to meditate or just breathe deeply. If you feel the tension in your head and neck increasing, take a “timeout” by getting away from the stressful situation briefly and breathing deeply.

Fix It and Prevent It

Preventing and fixing headaches causes by neck pathology can be best achieved by correcting poor postures and movement patterns. Avoid positions of excessive neck rotation or bending, such as sleeping on your stomach (your head is fully rotated to one side here), and talking on a phone without hands by hiking your shoulders up. You can also correct poor postural habits with these three exercises

1)     Chin tucks (20 reps 5 times a day)

2)     scapular retractions (10 reps 5 times a day)

3)     Lay on foam roller lengthwise (5 mins a day)

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