Back Clinic Mobility & Flexibility: The human body retains a natural level to ensure all its structures are functioning properly. The bones, muscles, ligaments, tendons, and other tissues work together to allow a range of movement and maintaining proper fitness and balanced nutrition can help keep the body functioning properly. Great mobility means executing functional movements with no restrictions in the range of motion (ROM).
Remember that flexibility is a mobility component, but extreme flexibility really is not required to perform functional movements. A flexible person can have core strength, balance, or coordination but cannot perform the same functional movements as a person with great mobility. According to Dr. Alex Jimenez’s compilation of articles on mobility and flexibility, individuals who don’t stretch their body often can experience shortened or stiffened muscles, decreasing their ability to move effectively.
Range of motion – ROM measures the movement around a joint or body part. When stretching or moving certain body parts, like a muscle or joint, the range of motion is how far it can move. Individuals with a limited range of motion cannot move a specific body part or joint through its normal range. Measurements are different for everybody, but there are ranges that individuals should be able to achieve for proper function. The Injury Medical Chiropractic and Functional Medicine Team can address issues/problems with ROM through a personalized treatment plan to alleviate symptoms and restore mobility and flexibility.
Improve Range of Motion
Over 250 joints in the body move from extension to flexion and are responsible for all of the body’s movements. These include the ankles, hips, elbows, knees, and shoulders. Tightness in the hips and ankles can decrease ROM when lifting an object, limiting the muscles’ ability. Form and strength potential becomes limited and suffers from an inadequate ROM. When form and posture are compromised, pain and injuries can result. There are many reasons why this can occur, including:
Tight and stiff muscles.
Trying to use these muscles can worsen the condition, limiting ROM further.
A limited ROM in the back, neck, or shoulders may be due to the body being out of natural alignment.
Repetitive motions, injuries, and everyday wear and tear can shift proper alignment and limit movement.
Conditions like arthritis, brain, nerve, and/or muscle disorders.
A mild to moderate range reduction may be caused by a sedentary lifestyle or insufficient physical activity.
Daily Living
Decreased range of motion and poor mobility can hinder the body from lifting objects, job occupation performance, and household tasks. A healthy physical ability is what determines independent aging and optimal function.
Restoring a healthy range of motion can improve physical performance during work, home, and sports activities.
An improved range of motion allows the affected muscles to work at longer lengths, build strength and relieve tension.
A stronger muscle capable of contracting efficiently through larger ranges prevents and decreases the risk of injury.
Chiropractic Restoration
Chiropractic care can realign the body and improve range of motion to optimal levels.
Therapeutic and Percussive Massage
Massage therapy will release the tightness, keep the muscles loose, and increase circulation.
This prepares the body for chiropractic adjustments and spinal decompression.
Decompression and Adjustments
Non-surgical mechanical decompression realigns the body to a pliable state.
Chiropractic adjustments will reset any misalignments, restoring flexibility and mobility.
Exercises
A chiropractor will provide physical therapy-type exercises and stretches to mobilize the joints.
Targeted exercises and stretches will help to maintain the adjustments and strengthen the body to prevent ROM worsening and future injuries.
Secrets of Optimal Wellness
References
Behm, David G et al. “Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.” Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme vol. 41,1 (2016): 1-11. doi:10.1139/apnm-2015-0235
Calixtre, L B et al. “Manual therapy for the management of pain and limited range of motion in subjects with signs and symptoms of temporomandibular disorder: a systematic review of randomized controlled trials.” Journal of oral rehabilitation vol. 42,11 (2015): 847-61. doi:10.1111/joor.12321
Fishman, Loren M. “Yoga and Bone Health.” Orthopedic nursing vol. 40,3 (2021): 169-179. doi:10.1097/NOR.0000000000000757
Lea, R D, and J J Gerhardt. “Range-of-motion measurements.” The Journal of Bone and joint surgery. American Volume vol. 77,5 (1995): 784-98. doi:10.2106/00004623-199505000-00017
Thomas, Ewan, et al. “The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion.” International Journal of sports medicine vol. 39,4 (2018): 243-254. doi:10.1055/s-0044-101146
For individuals with aches and pains after walking, the first thing to check is posture. How an individual holds their body is important in walking effortlessly and comfortably. Improving walking posture will make it easier to breathe and walk farther and faster. Injury Medical Chiropractic and Functional Medicine Clinic can treat back problems, restore mobility, and retrain individuals on achieving and maintaining healthy posture.
Walking Posture
Sitting for extended periods weakens neck and back muscles and decreases spinal mobility, making it more difficult to maintain a healthy walking posture. Improving and maintaining healthy walking posture can go a long way regarding the body’s health.
Benefits
The benefits include:
Strengthened core, back, leg, and buttock muscles.
Improved balance and stability.
Easier breathing.
Increased energy levels.
Improved walking speed, distance, and gait.
Back and hip discomfort symptoms prevention.
Decreased risk of injury and falling.
Set Up Posture
Stand up straight.
Engage the core.
Relax shoulders.
Keep the chin parallel to the ground.
Eyes forward.
Minimize leaning forward or backward.
Spend the first 15 seconds of walking focusing on posture.
Once a rhythm is achieved, periodically check yourself to ensure you stay consistent with proper posture until it becomes normal.
Stand up Straight
Visualize standing tall and straight.
Resist the temptation to slouch or arch the back.
Control Leaning Forward or Back
Leaning strains the back muscles when sitting, standing, and walking.
Leaning slightly forward from the ankles when walking up a hill.
Going downhill, leaning slightly forward, or maintaining a straight back is okay.
Keep Eyes Forward
Avoid looking down.
The focus should be about 20 feet ahead.
Maintaining a forward visual path allows individuals to see anything from the side.
Keep Chin Parallel to the Ground
This reduces strain on the neck and back.
A proper chin position maintains forward focus rather than down.
Shoulders Back and Relaxed
Shrug and allow the shoulders to fall and relax slightly back.
Loosening up the shoulders helps relieve tension and…
Shrug and re-loosen at intervals during the walk to ensure the shoulders stay relaxed.
Engage Core Muscles
The core muscles help resist slouching and leaning.
Keep the stomach pulled in slightly.
Take deep, full breaths to maintain a healthy walking posture.
Maintain Neutral Pelvis
Ensure the hips are not tilting forward or back while walking.
Practice sticking out the buttocks, tucking them in, and finding a natural middle.
The middle is the healthy balance that will keep you from arching the back muscles and spine.
Devices
Resist the urge to engage with the phone or activity monitor while walking and looking down.
Only look when necessary and then mindfully regain posture.
Some activity monitors have vibration alerts to reduce the need to look down.
Utilize earbuds or headphones for making and taking calls and other tasks.
Certain earbuds or headphones allow for voice commands, so you don’t have to look at the phone.
Chiropractic Realignment and Retraining
Maintaining proper posture is a gradual process. A chiropractor can correct years of practicing unhealthy postures like forward head issues or chronic slouching and realign the spine to restore optimal function.
A chiropractic therapy team will work on bones and muscles in specific body regions.
Massage will relax the muscle tissues to restore correct balance.
Chiropractic techniques will realign the neck, spine, hips, and pelvis.
Strengthening and stretching exercises will maintain adjustments.
Posture retraining will teach individuals to stay aware of their spinal position and help create healthy habits.
Regular posture checks, whether at work, school, just walking around doing errands, or exercising, will help the body learn proper positioning until it becomes second nature.
Revitalize and Rebuild
References
Buldt, Andrew K et al. “The relationship between foot posture and plantar pressure during walking in adults: A systematic review.” Gait & Posture vol. 62 (2018): 56-67. doi:10.1016/j.gaitpost.2018.02.026
Hackford, Jessie, et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004
Lin, Guohao, et al. “The relationship between forward head posture, postural control, and gait: A systematic review.” Gait & Posture vol. 98 (2022): 316-329. doi:10.1016/j.gaitpost.2022.10.008
Suh, Jee Hyun, et al. “The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial.” Medicine vol. 98,26 (2019): e16173. doi:10.1097/MD.0000000000016173
Woollacott, Marjorie, and Anne Shumway-Cook. “Attention and the control of posture and gait: a review of an emerging area of research.” Gait & Posture vol. 16,1 (2002): 1-14. doi:10.1016/s0966-6362(01)00156-4
Misalignment of the spine can occur due to various factors, causing stress and joint shifting. The spine plays an important role by supporting the body’s weight and maintaining stability, consisting of vertebrae, facet joints, spinal nerves and cord, and intervertebral discs. The surrounding muscles, tissues, and ligaments protect the spinal cord from damage. However, the spine may develop chronic conditions due to axial load pressure, affecting the body. Fortunately, non-surgical and non-invasive treatments can realign the spine and naturally heal the body. This article discusses spinal subluxation and its symptoms, along with the effectiveness of spinal decompression in alleviating subluxation. We utilize and incorporate valuable information about our patients to certified medical providers using non-surgical therapies like spinal decompression to alleviate pain-like symptoms associated with spinal subluxation. We encourage referring patients to associated medical providers based on their findings while supporting that education is a remarkable tool to ask our providers essential questions at the patient’s request. Dr. Jimenez, D.C., comprises this information as an educational service. Disclaimer
What Is Spinal Subluxation?
Are you experiencing muscle tightness in your neck, back, or shoulders? Do you feel pain radiating down your arms or legs? Or are you experiencing muscle aches in different parts of your body? These issues may be caused by spinal subluxation, which research shows can occur in the cervical, thoracic, and lumbar spine sections. A spinal subluxation can be caused by traumatic injuries or normal factors that cause the spinal vertebrae to shift out of alignment. This can cause a lot of discomfort. Studies also reveal that spinal subluxation can interfere with neuron communication between the brain and the rest of the body, leading to unwanted symptoms that affect the functioning of the nervous and organ systems and overall health.
Symptoms Associated With Spinal Subluxation
A spinal subluxation happens when the spine shifts out of alignment due to traumatic or normal factors. According to Dr. Eric Kaplan, D.C, FIAMA, and Dr. Perry Bard, D.C., in their book “The Ultimate Spinal Decompression,” biomechanical instability can cause the surrounding muscles and joints to destabilize or increase antagonist coactivation to stabilize the body. Simple movements like bending, twisting, or turning can cause the surrounding muscles to overstretch and make the body feel unstable. Research studies mentioned that displacement in any part of the spinal skeletal frame could press against the surrounding nerves, which can cause neuron signals to be hardwired and create too much or too little communication with the surrounding muscles and joints. Other symptoms associated with spinal subluxation include:
Muscle tightness around the back
Pain and discomfort
Headaches
Limited mobility
Tingling sensations
Digestive and respiratory issues
Low energy
Thoracic Spine Pain- Video
Do you experience pain or discomfort when twisting, turning, or bending? Have you felt muscle aches, pain, or tenderness in your back, or do you feel unsteady when walking? These symptoms may be caused by spinal misalignment or subluxation. Subluxation occurs as pressure compresses spinal discs, causing vertebrae to shift from their normal position. A subluxation can occur in different spine sections, resulting in overlapping risks. This causes pain in various body parts, known as referred pain. Fortunately, non-surgical treatments like chiropractic care and spinal decompression can reduce the effects of subluxation, realign the spine, and promote natural healing for muscles, ligaments, and joints. The video above explains thoracic spine pain symptoms and how manual and mechanical manipulation can alleviate pain-like symptoms, rehydrate spinal discs, and kick-start the body’s natural healing process.
If you suffer from muscle pain associated with spinal subluxation, you can alleviate the associated pain symptoms in several ways. One option is spinal decompression, a non-surgical treatment shown to effectively reduce residual pain and disability, improve range of motion, and modulate neural mechanical sensitivity, as research studies mentioned. Through gentle spine stretching, spinal decompression helps realign the body and allows spinal discs to return to their original position. This, in turn, will enable nutrients, fluids, and oxygenated blood to rehydrate the discs and promote natural healing. For added benefits, spinal decompression can be combined with additional treatments, such as physical therapy and chiropractic care. Best of all, it is a safe and non-invasive treatment allowing individuals to be more mindful of how they move their bodies.
Conclusion
Spinal misalignment or subluxation can occur over time due to traumatic injuries or normal factors. This can cause the spinal vertebrae to shift out of alignment, leading to referred muscle pain and chronic issues that can eventually result in disability. However, non-surgical and non-invasive treatments like spinal decompression use mechanical traction to gently stretch the spine and realign it, releasing the body’s natural healing process. Additionally, non-surgical treatments like spinal decompression help individuals be more mindful of their bodies and prevent new injuries from occurring. Combining spinal decompression with other therapies can promote health and wellness in many individuals.
References
Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.
Many people experience pain daily at some point in their lives. The causes of pain can vary from person to person and can be due to environmental factors or normal wear and tear on the body. When the spine is under unwanted pressure, spinal discs can become compressed and musculoskeletal disorders can cause vertebrae to wear down, leading to chronic pain and disability. Fortunately, many treatments are available to alleviate pain and help the body restore itself naturally. This article focuses on a non-surgical treatment called spinal decompression, which can reduce the effects of musculoskeletal pain and help with the back and spine’s cervical, thoracic, and lumbar areas. We utilize and incorporate valuable information about our patients to certified medical providers using non-surgical therapies like spinal decompression to alleviate pain-like symptoms associated with environmental factors. We encourage referring patients to associated medical providers based on their findings while supporting that education is a remarkable tool to ask our providers essential questions at the patient’s request. Dr. Jimenez, D.C., comprises this information as an educational service. Disclaimer
What Is Spinal Decompression?
Do you feel stiffness in your upper or lower body? Are you experiencing any discomfort in your back, neck, or shoulders? Or are you feeling pain during simple movements? If these issues persist, consider spinal decompression therapy to alleviate your pain. Research studies reveal that many people experience pain at least a few times due to compression of the intervertebral discs caused by everyday wear-and-tear injuries and poor posture. This happens when the vertebral bones compress the spinal cord and discs, creating a risk of further complications. Luckily, spinal decompression is a non-surgical treatment option that is safe, gentle, and proven successful. It gently stretches the spine, relieving pressure on the spinal disc. Some of the physical benefits of spinal decompression therapy include:
Pain level decrease
Spine mobility improves
Postural integrity enhances
Develops core strength
Joint flexibility increases
Decrease stress levels
The immune system is boosted
Prevents new injuries from occurring
Chiropractic Care for Disc Herniation-Video
Do you feel pain or stiffness in certain body areas, especially when stretching or bending? These symptoms are often caused by spinal disc compression. Fortunately, many non-surgical treatments are available to help reduce the effects of spinal disc compression and promote natural healing. One such treatment is spinal decompression, as studies reveal that it uses negative pressure to stretch the muscles around the spine and reduce stress. Spinal decompression can be combined with other non-surgical treatments like chiropractic care to relieve pressure from the spine and reduce pain. Chiropractic care involves realigning the spine and reducing referred neck, shoulder, or back pain. Both therapies are non-invasive and can be combined with physical and nutritional treatment for optimal results. The video above explains how non-surgical treatments can help with disc herniation and associated symptoms.
Spinal Decompression For Musculoskeletal Pain
If you experience axial load on your spine from various factors, it could lead to musculoskeletal pain. Research shows that musculoskeletal pain is somatic by nature and can be associated with other pain syndromes related to the spine. Spinal decompression therapy can help alleviate this referred pain by using gentle traction to stretch the spine. Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C.’s book, “The Ultimate Spinal Decompression,” stated that this therapy creates space between the vertebrae, allowing herniated or bulging discs to return to their positions in the spine. This reduces pressure on nerves and soft tissues and increases the circulation of oxygenated blood, fluids, and nutrients to the spinal disc. This helps stimulate the body’s natural healing mechanism and reduce musculoskeletal pain in the cervical, thoracic, and lumbar regions. Therefore, spinal decompression therapy can alleviate pain symptoms associated with those areas.
Conclusion
If you’re experiencing musculoskeletal pain in your neck, upper back, or lower back, it could be due to unwanted pressure on your spine. A variety of environmental factors can cause this pressure. Spinal decompression is a non-surgical treatment that can help alleviate this pressure using gentle traction on the spine. Spinal decompression can create negative pressure, increasing disc height and stretching the surrounding muscles. This can help reduce pain and prevent new injuries from occurring. Combining spinal decompression with other therapies can help individuals become more mindful of their bodies and avoid adding unwanted pressure to their spine.
The human body has muscles surrounding and protecting the spine to prevent pain and disability. The spine is divided into three sections in the body: cervical, thoracic, and lumbar, which form an S-shape curve to promote stability and good posture. The spine has several discs, facet joints, and spinal nerves that work with the surrounding muscles, making the body mobile. However, various factors can pressure the spine, compressing the spinal discs and invoking referred pain to the surrounding muscles and tissues in different locations, leading to overlapping risk profiles if left untreated. This article focuses on the lumbar spine, explaining what vertebral pain syndrome is and how non-surgical treatments such as spinal decompression can restore mobility to the lumbar spine. We utilize and incorporate valuable information about our patients to certified medical providers using non-surgical therapies like spinal decompression to alleviate vertebral pain syndrome associated with the lumbar spine. We encourage while referring patients to associated medical providers based on their findings while supporting that education is a remarkable tool to ask our providers the essential questions at the patient’s request. Dr. Jimenez, D.C., comprises this information as an educational service. Disclaimer
An Overview Of the Lumbar Spine
We will concentrate on the lumbar spine, one of the three spine sections. The lumbar spine or low back begins at the T12 (the last thoracic vertebra) and ends at the S1 (the sacrum). It comprises five vertebrae with a common structure supporting the low back. These vertebrae are as follows:
The body
Pedicles
Laminae
Transverse processes
Spinous process
Superior/inferior articular processes
The lumbar spine has bigger and stronger bones that provide stability to the upper and lower parts of the body. Research studies reveal that the lumbar spine performs three essential functions that enable the body to function properly:
It supports the upper body.
It absorbs axial forces that move from the head to the trunk. This allows the muscles in the trunk to move without causing pain.
The lumbar spine forms a canal that safeguards the spinal cord and nerves.
The Structures Of the Lumbar Spine
The spine comprises several structures, including the vertebrae, spinal cord, spinal nerves, facet joints, and intervertebral discs. Each structure plays a unique role in keeping our bodies functioning properly. The vertebrae protect the spinal cord and nerves from injury, while the facet joints guide the motion of the vertebrae and help maintain stability. The spinal cord and nerves work with the central nervous system to send signals from the brain to the body for coordinating reflex actions. Intervertebral discs act as shock absorbers, allowing the spine to be flexible. Muscles, tissues, and ligaments protect the entire lumbar spine structure from pain. However, traumatic injuries or unwanted pressures can cause misalignment and low back pain. Low back pain is a common musculoskeletal complaint, and several factors can contribute to its development, often confused with vertebral pain syndrome associated with the lumbar spine, as research studies reveal.
Move Better, Live Better- Video
Do you have stiffness in your lower back or experience constant aches in certain regions? These may be signs of low back pain related to vertebral pain syndrome. Research shows that pathologic degeneration in the lumbar spine can cause low back pain, affecting all components. Several mechanical, traumatic, nutritional, and genetic factors contribute to spinal degeneration. However, non-surgical treatments can help reduce muscle pain and alleviate unwanted pressure on spinal discs. Chiropractic care and spinal decompression are two treatments that enhance mobility and function in the spine, relieving pain. The video above talks more about these treatments.
What Is Vertebral Pain Syndrome?
Experiencing pressure on the lumbar spine can result in various issues that can worsen low back pain. One of these issues is called vertebral pain syndrome. In “The Ultimate Spinal Decompression,” Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., explain that this syndrome occurs when environmental factors start affecting the lumbar spine. It can be caused by visceral pain in the lower back that disrupts neuron signals in the lumbar spine. This can irritate spinal nerves, leading to referred pain in the lower body. The book also mentions that vertebral pain syndrome can happen when the vertebrae end plates on spinal discs wear thin, causing pressure to move with the disc. This can inflame the spine, causing chronic low back pain.
How Spinal Decompression Alleviate Vertebral Pain Syndrome
How can non-surgical spinal decompression treatments help alleviate vertebral pain syndrome in the lumbar spine? Research studies revealed that spinal decompression could reduce pressure on the spinal disc and gently stretch the spine, restoring disc height. This treatment can relieve many people from low back pain and its associated symptoms. Moreover, it can rehydrate spinal discs by promoting the flow of blood and nutrients, which aids in the healing process to reduce the effects of vertebral pain syndrome.
Conclusion
Taking care of your spine is crucial as everyday factors can put pressure on it, causing damage to the spinal discs. This can lead to vertebral pain syndrome, which can cause lumbar back pain and referred pain linked to visceral problems. Luckily, spinal decompression therapy can ease the effects of this syndrome by gently stretching the spine and restoring hydration to the discs. Incorporating spinal decompression into your routine allows you to enjoy a pain-free life without worrying about lower back pain.
Kang, J.-I., Jeong, D.-K., & Choi, H. (2016). Effect of spinal decompression on the lumbar muscle activity and disk height in patients with herniated intervertebral disk. Journal of Physical Therapy Science, 28(11), 3125–3130. doi.org/10.1589/jpts.28.3125
Kaplan, E. & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.
Manfrè, L., & Van Goethem, J. (2020). Low Back Pain (J. Hodler, R. A. Kubik-Huch, & G. K. von Schulthess, Eds.). PubMed; Springer. www.ncbi.nlm.nih.gov/books/NBK554336/
The hips play a crucial role in maintaining stability and mobility in the body. However, incorrect actions can lead to misalignment and pain in the hip muscles, causing discomfort and affecting other muscles and joints. This article focuses on the hip flexor muscles and how assessing them with MET therapy can reduce pain and restore hip mobility. We utilize and incorporate valuable information about our patients to certified medical providers using MET therapy to relieve chronic muscle pain associated with the hip flexor muscles. We encourage and refer patients to associated medical providers based on their findings while supporting that education is a remarkable and fantastic way to ask our providers the essential questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., comprises this information as an educational service. Disclaimer
What Are The Hip Flexor Muscles?
Do you have any pain in your hips? Does shifting your weight from one side to the other help relieve the pain? Do you feel pain shooting down from your hips to your legs? These symptoms may be due to pain in your hip flexor muscles. Research studies reveal that these muscles support other muscle groups like the trunk and legs, allowing for proper muscle activity when lifting your legs straight during functional tests for the hips and pelvis. The hip flexors in your hips consist of six muscles that aid in stability and mobility:
Psoas Major
Iliacus
Rectus Femoris
Sartorius
Adductor Longus
Tensor Fasciae Latae
Additional studies have revealed that the hip flexor muscles are crucial in supporting the lower back and maintaining stability. These six muscles aid in hip movements such as deep flexion, adduction, and external rotation, among other functions. The relationship between the hip flexors and the lumbar spine is particularly strong. However, if these muscles become tight, it can negatively affect performance and lead to other issues.
Hip Pain Associated With The Musculoskeletal System
Hip pain can be caused by tight hip flexor muscles, which can be affected by various factors such as health issues, injuries, or environmental factors. Research studies have shown that lower extremity injuries can reduce performance and cause pain-like symptoms associated with the musculoskeletal system. Tight hip flexors can be caused by prolonged sitting, incorrect lifting, or repetitive actions, leading to stretched or shortened muscles and the development of nodules. This can contribute to musculoskeletal disorders and uneven hips. Various treatments are available to realign the body and strengthen the hip flexor muscles.
Non-Surgical Solution: Chiropractic Care- Video
Do you struggle with instability while walking or find yourself leaning more on one leg than the other? Perhaps you experience constant hip pain. Misalignment in the hips caused by environmental factors can lead to instability and pain-like symptoms associated with tight hip flexor muscles. These issues can cause musculoskeletal disorders that overlap and result in spinal subluxation. Research studies mentioned that it could be difficult to diagnose hip pain because it often presents as referred pain from the lumbar spine or knee joint. This means uneven or tight hips could cause low back or knee pain. Treatments are available to reduce hip pain and gently stretch flexor muscles. The video above demonstrates how chiropractic care can offer non-surgical solutions to realign the body and relieve stress in the surrounding muscles.
Assessing The Hip Flexors With MET Therapy
If you are experiencing stiffness or pain in your hips due to tight hip flexors, you can improve your mobility and prevent future issues in several ways. Studies have revealed that physical therapy involving RICE (rest, ice, compression, and elevation) can help restore muscle strength and range of motion. Soft tissue treatment combined with physical therapy can also be effective in restoring hip mobility. In their book “Clinical Application of Neuromuscular Techniques,” Dr. Judith Walker DeLany, L.M.T., and Dr. Leon Chaitow, N.D., D.O. explain that Muscle Energy Techniques (MET) can gently stretch the hip flexor muscles and restore mobility and range of motion in the hip joint. MET therapy can lengthen tight hip flexor muscles, reduce referred pain, and improve the hip’s function.
Conclusion
When the hips and the muscles around them start to cause pain that spreads to the rest of the body, it can lead to uncomfortable symptoms that cause people to shift their weight to compensate for the pain. This can happen because of environmental factors like sitting for too long or overstretching the muscles, which makes the hip flexors tight and can lead to pain in the hips and lower back. However, physical therapy combined with muscle energy techniques (MET) can help relieve the pain and realign the hips with the body. These treatments let the body naturally heal the affected muscles so that people can be pain-free.
References
Ahuja, Vanita, et al. “Chronic Hip Pain in Adults: Current Knowledge and Future Prospective.” Journal of Anaesthesiology, Clinical Pharmacology, 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC8022067/.
Chaitow, Leon, and Judith Walker DeLany. Clinical Applications of Neuromuscular Techniques. Churchill Livingstone, 2003.
Konrad, Andreas, et al. “The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis.” International Journal of Environmental Research and Public Health, 17 Feb. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC7922112/.
Mills, Matthew, et al. “Effect of Restricted Hip Flexor Muscle Length on Hip Extensor Muscle Activity and Lower Extremity Biomechanics in College-Aged Female Soccer Players.” International Journal of Sports Physical Therapy, Dec. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4675195/.
Tyler, Timothy F, et al. “Rehabilitation of Soft Tissue Injuries of the Hip and Pelvis.” International Journal of Sports Physical Therapy, Nov. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4223288/.
Yamane, Masahiro, et al. “Understanding the Muscle Activity Pattern of the Hip Flexors during Straight Leg Raising in Healthy Subjects.” Progress in Rehabilitation Medicine, 16 Feb. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC7365227.
When it comes to our muscles, many of us often don’t stretch each muscle group at least two to three times per week. From waking up in the morning, we stretch our arms, legs, and back to relieve any stiffness or soreness from the previous day. However, many individuals deal with musculoskeletal issues that can affect not only the back and the neck but also the upper and lower extremities of the body, causing pain-like symptoms that can worsen throughout the entire day if not treated right away. When this happens, musculoskeletal pain can lead to overlapping risk problems that can cause the body to be misaligned and dysfunctional. Hence why numerous therapies help reduce the effects of musculoskeletal pain and help restore the body naturally. Today’s article looks at how musculoskeletal pain affects the body and how treatments like MET can be used as self-help methods to reduce musculoskeletal pain. We utilize valuable information about our patients to certified medical providers using MET therapy to relieve musculoskeletal pain by incorporating various exercises and stretches. We encourage and refer patients to associated medical providers based on their diagnosis while supporting that education is a remarkable and fantastic way to ask our providers the essential questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., comprises this information as an educational service. Disclaimer
Musculoskeletal Pain Affecting The Body
Are you experiencing muscle stiffness or weakness in your back, neck, or shoulders? Do you feel pain when stretching or hunched over due to discomfort? Musculoskeletal pain is a common issue that can interfere with daily activities. Research studies show that this type of pain can cause symptoms that overlap with neuropathic or visceral pain. This means that problems with one muscle or organ in the body can lead to pain in other areas, causing significant discomfort.
Further research has shown that musculoskeletal pain can originate in the muscle tissues and persist for over three months, affecting many individuals’ social and emotional skills, work productivity, and independence. Several environmental factors like obesity, stress, poor sleep, inadequate nutrition, and lack of physical activity can overwork the muscles and joints, leading to trigger points and muscle strain in the musculoskeletal system, resulting in bodily misalignment.
Improving Athletic Performance Through Chiropractic- Video
Are you experiencing pain in specific areas of your body? Does the pain worsen when you are active or when you stretch? These pains are often associated with musculoskeletal issues, which can greatly affect your daily life. Research studies have revealed that musculoskeletal pain can significantly reduce a person’s productivity and job performance. Fortunately, several treatments are available to alleviate musculoskeletal pain and its symptoms. Many people seek chiropractic care or MET therapy to help realign their spine, stretch their muscles, and improve joint mobility. The video above demonstrates how chiropractic care uses manual manipulation to relieve musculoskeletal pain by stretching the muscles and realigning the spine.
MET Self-Help Methods For Musculoskeletal Pain
According to a book called “Clinical Applications of Neuromuscular Techniques” by Dr. Leon Chaitow, N.D., D.O., and Dr. Judith Walker DeLany, L.M.T., musculoskeletal pain can cause the soft tissues in the body to shorten and lead to disability. To alleviate the effects of musculoskeletal pain, people often seek the help of pain specialists such as chiropractors or massage therapists. These specialists often use muscle energy techniques (MET) to stretch the soft tissues and muscles and provide relief. Below are some exercises and techniques that are commonly used in MET therapy.
MET Neck Relaxation Techniques
The neck comprises soft tissues and is part of the musculoskeletal system. Two relaxation techniques can stretch out the shortened muscles to relieve soreness and stiffness in the scalene muscles. These techniques can help release tightness and improve the neck’s range of motion.
Phase 1:
Sit close to the table with the elbows and hands resting on the table surface on each side of the face.
Turn your head to the right or left as far as you can comfortably in one direction while letting your hands move with your face until you reach a pain-free rotation limit.
Afterward, use your left hand as resistance when turning your head to the left while using 25% or less of your strength to build up a force to match the resistance and start turning your head slowly.
Hold this push for 7-1o seconds and slowly stop turning your head to the left or right.
Return to a neutral position and turn to the right or left again to see how far you can stretch without pain.
You should notice the neck stretch is farther than it was previously.
This is known as post-isometric relaxation in MET therapy, as it allows the tight muscles to relax and stretch farther without pain than before.
Phase 2:
While lying on the table, the hands and elbows should be on the sides of the face.
Turn your head to the right to stretch as far as you can comfortably in one direction.
Use your right hand as resistance to attempt to turn without pain by using only 25% or less of your strength.
Slowly turn your head and maintain the turn and resistance for 7-10 seconds.
Slowly stop the resistance effort to see how far your neck can turn without pain. If you are experiencing pain, you use too much strength and reduce the contraction level where no pain is experienced.
This is known as reciprocal inhibition in MET therapy, as it achieves a different release for tight neck muscles.
Flexion Exercises Using MET
Flexion exercises in MET therapy help stretch the postural muscles and legs, feeling stiff. This allows spine flexibility while stretching out and reducing mechanical stresses in the surrounding muscles.
While sitting on the floor, your legs should be straight out, and your toes pointed towards the ceiling.
Bend comfortably as far as you can and grasp one leg with each hand.
Hold the position for 30 seconds and do four deep breathing cycles while allowing your head to hang down and relax into the stretch. *You will feel the stretch on your lower back and the back of your legs.
As you release during the fourth breathing cycle, ease yourself further down the legs and hold for another 30 seconds.
After 30 seconds, slowly return to an upright position by lightly pushing upwards from the hands.
Alternatively, you can bend one leg and do the same sequence on each leg to stretch out any leg muscles that are cramping or stiff. This flexion exercise help reduces pain and prevents trigger points from re-forming in the muscle fibers.
Extension Exercises Using MET
The extension exercises in MET therapy help the muscles and joints in the body group to increase movement without pain. This allows the body to be mobile and reduces the effects of musculoskeletal pain.
Lie on your stomach on a carpeted floor with a pillow to support your head and neck while your legs are together.
Bend your knees as comfortably as possible, and bring your heels towards your backside.
Now slowly grasp your legs and gently bend backward as far as possible without pain. Your back should be slightly arched.
Lift your head and shoulders gently to increase the arch in your back slowly and without pain.
Hold the position for four slow deep breaths, and hold your breath for 15 seconds on the last breathing cycle.
As you release, bring your body down slowly, from the legs to the stomach and finally, the shoulders and neck to rest.
This extension exercise, known as the boat position, helps lengthen and stretch the back and leg muscles while reducing pain and restoring mobility in the spine.
Conclusion
It is crucial to be aware of musculoskeletal pain in your body, whether in the morning or during work. This type of pain can lead to discomfort in other areas and even impair your ability to function. Fortunately, MET therapy can alleviate musculoskeletal pain by stretching the muscles and tissues and providing immediate relief. By utilizing stretching and physical therapy, you can help your body heal naturally and be more mindful of what triggers pain. Stretching can also prevent future injuries and promote a pain-free lifestyle.
References
Buck, Rhiannon, et al. “Working with Musculoskeletal Pain.” Reviews in Pain, June 2009, www.ncbi.nlm.nih.gov/pmc/articles/PMC4590039/.
Chaitow, Leon, and Judith Walker DeLany. Clinical Applications of Neuromuscular Techniques. Churchill Livingstone, 2003.
El-Tallawy, Salah N, et al. “Management of Musculoskeletal Pain: An Update with Emphasis on Chronic Musculoskeletal Pain.” Pain and Therapy, June 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8119532/.
Puntillo, Filomena, et al. “Pathophysiology of Musculoskeletal Pain: A Narrative Review.” Therapeutic Advances in Musculoskeletal Disease, 26 Feb. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC7934019/.
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