Today, more than ever, individuals are less physically active and sitting down for more extended periods causing the gluteus muscles to be used less and weaken. Weak, inactive, or tightening glutes can cause instability in the lower spine, the hips, and the pelvis to shift out of alignment. This leads to low back and buttock pain. The pain is constantly dull, aching, pulsating, then when moving, getting up, it throbs and stings. Gluteal strengthening exercises can strengthen the muscles and alleviate the pain.
Gluteal Strengthening
Every individual has a unique physiology. The body develops asymmetrically as the individual favors one side or area of the body over another. This can cause imbalances in the muscular system, leading to awkward positioning that causes pain. The muscle groups that support the lower back consist of the:
Core muscles
The gluteal muscle group includes:
Gluteus Maximus
Gluteus medius
Gluteus minimus
Pelvis muscles
Hamstrings
Quadriceps
In some cases, the development or lack of level of an individual’s upper back strength can also affect the amount of strain on the lower back.
Gluteal Strengthening Difference
Many joints connect in this area that can have functional problems. The muscles within the lower back need:
Stretching allows the body to enhance the limits of its flexibility and mobility. Most of the stretches are involve the hip joint, as this is one of the most effective ways to loosen the gluteal regions. It’s essential to warm the muscles slightly with a light activity while stretching them to elongate naturally.
Seated Figure 4 Stretch
Sitting in a chair.
Cross the right leg over the left.
With the right ankle resting on the left knee.
It should resemble the number 4.
Bend forward at the hip, placing slight pressure onto the left leg.
Hold this stretch for ten-twenty seconds.
Stretch the other side.
Placing the left foot on the right knee.
Repeat this three times.
Downward Dog
This yoga pose engages all the muscles along the back. With the glutes at the top in this position, it forces them to activate, allowing them to stretch fully.
Hold this pose and focus the attention on the glutes.
Squats naturally engage the glutes. This is a variation on a squat that focuses on developing gluteal strength.
Stand with the back facing the wall.
Place a Swiss stability ball between the wall and the back.
Lean back into the ball for balance.
Lower the torso until the knees reach 90 degrees.
Return to standing.
Repeat for ten reps.
Do three sets.
Body Composition
Analysis An Effective Tool
Opportunities to increase physical activity lead individuals in a positive direction. The most common reason for reducing and stopping healthy changes is a lack of motivation and feedback. Strategies that provide immediate feedback are essential to:
Monitor progress for establishing a baseline.
Set appropriate and attainable goals.
Track changes over time.
Ensure success.
Monitoring changes with a simple weight scale or Body Mass Index calculator provides limited ability to accurately track changes that only highlight weight changes and not track progress in muscle gain or fat loss. In less than 45 seconds, the InBody Test provides doctors, trainers, and physical therapists with easy-to-understand, accurate and objective measurements to evaluate body composition that includes:
Assessing muscle distribution.
Target areas weakened by condition or injury.
Identify muscle and fat imbalances in each area of the body.
Monitor changes to determine the efficacy of the treatment plan, exercise program, and diet plan to ensure long-term success.
References
Akuthota, Venu et al. “Core stability exercise principles.” Current sports medicine reports vol. 7,1 (2008): 39-44. doi:10.1097/01.CSMR.0000308663.13278.69
Distefano, Lindsay J et al. “Gluteal muscle activation during common therapeutic exercises.” The Journal of orthopedic and sports physical therapy vol. 39,7 (2009): 532-40. doi:10.2519/jospt.2009.2796
Glaviano, Neal R et al. “Gluteal muscle inhibition: Consequences of patellofemoral pain?.” Medical hypotheses vol. 126 (2019): 9-14. doi:10.1016/j.mehy.2019.02.046
Jeong, Ui-Cheol et al. “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients.” Journal of physical therapy science vol. 27,12 (2015): 3813-6. doi:10.1589/jpts.27.3813
Macadam, Paul et al. “AN EXAMINATION OF THE GLUTEAL MUSCLE ACTIVITY ASSOCIATED WITH DYNAMIC HIP ABDUCTION AND HIP EXTERNAL ROTATION EXERCISE: A SYSTEMATIC REVIEW.” International Journal of sports physical therapy vol. 10,5 (2015): 573-91.
Video gaming has grown to over 150 million individuals in the United States playing. Around 60% of Americans play video games every day, with the average gamer being 34 years old. Playing video games for an extended amount of time takes a toll on the body. Individuals are experiencing the same kind of pains and aches from sitting and standing all day at work or school. Sitting positions, holding the controllers, and the different accessories can impact the nerves, muscles, and Posture. E-sports professionals understand the physical toll their bodies take with constant practice, tournaments, clinics, etc. They do cardiovascular conditioning, strength train, and stretch to improve their gaming abilities and also take into account:
Taking steps can prevent strain, injuries and minimize the risk of long-term damage. If strain and injuries are present, professional chiropractic treatment can help alleviate the pain, rehabilitate/strengthen the muscles, ligaments, tendons, and recommend exercises and stretches.
Video Gaming Posture
Proper Posture is vital to maintaining spinal as well as overall health. Poor Posture is the most common cause of back and neck pain.
Video Gaming Positions
Common gaming positions include the couch slouch where the gamer is slumped back into the couch with their feet up. This can lead to low back pain and sciatica. The full-on position is where the individual leans forward, elbows on their knees, head tilted forward, and staring up at the screen. Hours in these positions cause the neck, back, and other body areas to stiffen, generating soreness from the restricted movement. Many gamers use ergonomic gaming chairs. They have found that using the gaming chair improves Posture, eliminating the forward head and rounded shoulders. Gaming chairs can provide the health benefit of sitting correctly, reducing and eliminating neck and back tension or strain.
Injuries and Health Issues
Common musculoskeletal issues caused by excessive gaming and lack of movement include:
Eyestrain
Headaches
Neck pain
Elbow, arm, wrist pain
Thumb pain
General hand pain
Carpal tunnel syndrome
Postural stress
Back pain
Chiropractic Treatment
Shoulder Massage
The intensity of gaming can cause the shoulders to tense up and stiffen. When using the controller, the shoulders can slightly lift, building up lactic acid, interrupting blood circulation, causing an accumulation of unwanted toxins inflaming trigger points. A chiropractic massage will release tightened muscles, provide relaxation, and increase the blood flow.
Hand and Wrist Treatment
The most used body parts for video games include the hands and wrist. Individuals grip the controllers or constantly use the keyboard and mouse. No matter what form of input is used, prolonged use can cause hand and wrist injuries. Injuries include:
Inflammation
Hand muscle aches
Chiropractic focuses on specific areas to help treat the body through a hand and wrist massage. Advanced techniques include electrical muscle stimulation to help stimulate and loosen the muscles. A chiropractor will recommend stretches and exercises, and hand/wrist supports, guards, or special gloves to alleviate muscle pains while still playing.
Neck and Back Adjustments
Poor posture can result in a misaligned spine or back muscle spasms. During extended game sessions, pain and fatigue can begin to present. A chiropractic adjustment can realign the muscles and set them back in place. The tissue surrounding the neck may thicken and focus on a specific area. Leaning too far forward or using a heavy gaming headset can result in a forward head posture placing a constant strain on the neck. Chiropractic adjustments will loosen the tissue and release any tension. Stretches and exercises will be recommended as well.
Body composition refers to how various substances in the body are proportioned. A few examples of the components that make up the body include:
Water
Protein
Fat
Minerals
All of these components generate balance in the body. When individuals exercise, they begin to notice changes in their body composition. For individuals that exercise regularly, it is vital to track weight gain, weight loss, and changes in body composition. This is to ensure that they aren’t losing muscle mass. As individuals exercise, muscle fibers are torn. During the recovery process, muscles are rebuilt. Overtraining can lead to muscle mass reduction because the body cannot catch up and rebuild the number of muscle fibers, eventually leading to lost muscle.
References
Emara, Ahmed K et al. “Gamer’s Health Guide: Optimizing Performance, Recognizing Hazards, and Promoting Wellness in Esports.” Current sports medicine reports vol. 19,12 (2020): 537-545. doi:10.1249/JSR.0000000000000787
Geoghegan, Luke, and Justin C R Wormald. “Sport-related hand injury: a new perspective of e-sports.” The Journal of hand surgery, European volume vol. 44,2 (2019): 219-220. doi:10.1177/1753193418799607
McGee, Caitlin, et al. “More Than a Game: Musculoskeletal Injuries and a Key Role for the Physical Therapist in Esports.” The Journal of orthopedic and sports physical therapy vol. 51,9 (2021): 415-417. doi:10.2519/jospt.2021.0109
McGee, Caitlin, and Kevin Ho. “Tendinopathies in Video Gaming and Esports.” Frontiers in sports and active living vol. 3 689371. 28 May. 2021, doi:10.3389/fspor.2021.689371
Zwibel, Hallie et al. “An Osteopathic Physician’s Approach to the Esports Athlete.” The Journal of the American Osteopathic Association vol. 119,11 (2019): 756-762. doi:10.7556/jaoa.2019.125
The body is a connected whole and more than just separate parts and regions. When back pain presents, it might not be the back muscles or spine but could be tense, tight hips, and hamstrings causing low back pain. How it happens, how to stretch and loosen up, and target these areas could help alleviate the pain.
The Hips and Hamstrings
When the hip flexors and hamstrings become tense, the tightness can alter the pelvic alignment. This affects spinal alignment leading to discomfort and low back pain. The hip flexors are a group of muscles around the front of the hips, and they activate when moving the leg and knee upward. The hamstrings are the muscles in the back of the thighs that allow for flexion of the knees and hip extension. Muscle tightness in the hips and/or hip joint stiffness can also contribute to low back pain. Not being able to rotate, flex, or extend the hip forward or backward can affect:
Walking
Running
Swinging
Twisting movements
This increases mechanical strain on the lower back.
Losing the ability to function through the entire length of motion can also indicate muscle weakness and a lack of joint movement where the joint around the muscle becomes stiff. This can be caused by:
A lack of movement
Arthritis
Age-related changes
Stretching and Treatment
Stretching exercises can be the first line of treatment. It is recommended to start with gentle stretches targeting these areas. What works best for the individual is the stretch they are comfortable repeating enough to make a difference. Warming up the muscles first will generate the best results. An easy place to begin is a gentle forward fold stretch.
Stand up straight, or sit with the legs extended out in front.
Then, reach with the fingers toward the toes. Don’t worry if you can’t reach them.
If the stretching does not bring relief, it is recommended to progress to a personalized treatment and stretching program with a chiropractor or physical therapist. Chiropractic and physical therapy can relieve the problems without medication, injections, or surgery and provide lifelong techniques for maintaining optimal flexibility, mobility, and strength. The hands-on treatment loosens and relieves the tense tightness, reinforcing the flexibility and range of motion. Treatment includes:
Joint mobilization to the hips and spine.
Soft tissue mobilization.
A personalized strengthening program with stretches and exercises that target the specific muscles.
Health coaching.
Anti-inflammatory diet recommendations.
Body Composition
Monounsaturated Fats
Monounsaturated fat is considered healthy fat. This type of fat makes up a significant component of the Mediterranean diet. Studies have shown monounsaturated fats like extra-virgin olive oil can help prevent adverse events related to cardiovascular disease. A meta-analysis evaluating diets high in monounsaturated fats indicated a significant reduction in:
Triglycerides
Bodyweight
Systolic blood pressure in individuals with type II diabetes.
A significant increase in HDL or good cholesterol.
Another study showed the protective effects of monounsaturated fatty acids reduced the risk factors associated with metabolic syndrome and cardiovascular disease. Monounsaturated fats can have a positive impact on overall health. Monounsaturated fat sources include:
Olive, peanut, and canola oil
Avocados
Almonds
Pecans
Hazelnuts
Sesame and pumpkin seeds
References
Estruch, Ramón et al. “Retraction and Republication: Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. N Engl J Med 2013;368:1279-90.” The New England journal of medicine vol. 378,25 (2018): 2441-2442. doi:10.1056/NEJMc1806491
Gillingham, Leah G et al. “Dietary monounsaturated fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors.” Lipids vol. 46,3 (2011): 209-28. doi:10.1007/s11745-010-3524-y
High school football takes a toll on the body. The sport can cause all kinds of injuries that can range from mild – severe. Areas that are commonly injured include:
Head
Neck
Shoulder
Arms
Hands
Spine
Legs
Knees
Ankles
Feet
Chiropractic has become a medically recommended form of treatment and rehabilitation for these injuries but also injury prevention. Today all NFL teams utilize a chiropractic team for players and staff. College teams are also discovering the benefits that chiropractic offers. There are significant benefits that high school football players can attain from chiropractic care.
Enhanced Mobility
A chiropractic adjustment, technically known as chiropractic manipulative treatment/CMT, is a primary therapy in sports medicine. It helps to increase flexibility and minimize or eliminate pain during motion/movement. Adjustments have been shown to improve athletic performance.
Injury Prevention
Athletes who regularly use chiropractic experience a decline in sports-related injuries.
Treatment increases flexibility and mobility, allowing for optimal agility that has been linked to preventing injuries. This is because the body is relaxed and stays loose, even when tackled, instead of tensing up, which is a major contributor to strains and injuries.
Enhanced Strength
Chiropractic adjustments also help increase muscular strength, making the body stronger, and more resistant to injury. It has been shown to promote strength in the muscles after a few sessions effectively. The strengthened muscles also help avoid injury by being able to withstand the hits and recover faster. The strengthened body also helps to increase endurance and stamina.
Pain Relief
Many high school players use chiropractic to ease the general pain that comes from general practice and games. Adjustments and massage are highly effective for pain management and alleviate headaches, especially those that come from constant impact to the head and neck. It helps to alleviate soreness, stiffness, and pain from the entire body.
Sports Hernia
Athletes often experience athletic pubalgia. This is one of the most common causes of injury-related groin pain. Chiropractic can relieve the discomfort within 8 weeks in combination with rehabilitative stretches and exercises. Chiropractic plays a critical role in whole-body care, pain relief and keeps the body operating and performing at the highest level.
Body Composition
Water Intoxication
When an individual overwhelms their body’s ability to excrete water and waste products consumed, water intoxication can develop. Water intoxication causes disturbances in the body’s electrolyte balance. This can cause a life-threatening condition known as hyponatremia. With a rapid decrease in the sodium levels in the blood, relative to the amount of water, symptoms can develop rapidly:
If left untreated, later symptoms can develop into:
Seizures
Coma
Death
References
Hession, E F, and G D Donald. “Treatment of multiple lumbar disk herniations in an adolescent athlete utilizing flexion distraction and rotational manipulation.” Journal of manipulative and physiological therapeutics vol. 16,3 (1993): 185-92.
Pritchett, J W. “A statistical study of physician care patterns in high school football injuries.” The American journal of sports medicine vol. 10,2 (1982): 96-9. doi:10.1177/036354658201000206
Shane, Eric R et al. “Sports chiropractic management of concussions using the Sports Concussion Assessment Tool 2 symptom scoring, serial examinations, and graded return to play protocol: a retrospective case series.” Journal of chiropractic medicine vol. 12,4 (2013): 252-9. doi:10.1016/j.jcm.2013.08.001
Sacroiliac joint dysfunction is known to cause low back pain, but diagnosing can be hard for some doctors. Especially those that do not have a great deal of experience in sacroiliac joint pain. However, chiropractors specialize in this area as the SI joint is an important part of the musculoskeletal system.
SI joint dysfunction and pain can involve�one or both joints.
�
Other terms associated with SI joint dysfunction are sacroiliitis or degenerative sacroiliitis.
Low back pain may be SI joint-related, so how to start the conversation with your doctor?
Things to Remember Before Appointment
Diagnosing sacroiliac joint-related pain begins before your first appointment with a doctor or chiropractor.
Three things to do before your appointment can help make the visit highly productive.
I. Know your medical history
If you have an existing spinal condition, it can definitely affect SI joint dysfunction
Any recent trauma, like an auto accident or fall?
Pregnant?
Think about these before, because they can help a doctor identify links or cause of Sacroiliac joint dysfunction.
II. Know the symptoms
Make it a point to know the symptoms so you can explain them in full detail.
Dull pain
Achy
Stiff
If you need to, write them down.
Common symptoms:
Low back pain
Pain that travels through:
Hips
Buttocks
Thighs
Groin
Pain when pressing on the Sacroiliac joints�
Stiffness or electrical burning sensations in the pelvis
Know when the symptoms get worse and when they go away. For example:
The pain usually increases when:
Standing
Walking for extended periods
Climbing stairs
Getting/rising up from a seated position
And the pain usually goes away when lying down.
III. Write down questions for your doctor.
Think about what you want your doctor to understand and the pain you are going through.
Write down questions and take them with you.
This questions could be like:
Is this pain caused by a sacroiliac joint problem?
Why rule out sacroiliac joint dysfunction?
How long does it take for the treatment/s to take effect?� �
Is the treatment plan for long sustained relief or short-term relief?
The Appointment
Ask your doctor to examine you for sacroiliac joint dysfunction.
Low back pain research shows the sacroiliac joint, is a definite cause of low back pain.
This problem affects� 30-34% of patients with low back pain.
A doctor can diagnose sacroiliac joint dysfunction based on medical history and a physical exam.
The physical exam, which can include performing specific maneuvers/movements to re-create the pain in a controlled manner, to help confirm a diagnosis.
Physical tests can initiate sacroiliac joint pain and help diagnose low back pain that is being caused by sacroiliac joint dysfunction.
Fortin finger test, which means pressing down near the sacroiliac joints
If three out of five tests produce pain, then more than likely you have sacroiliac joint dysfunction.
Dialogue with your doctor/chiropractor
It�s normal to feel overwhelmed during a doctor’s visit, especially if you have a�condition that is hard-to-diagnose.
Talk with your doctor, their voice should not be the only one heard, this is your body and your health that’s at stake.
Your information is essential to help with an accurate diagnosis.
If your doctor doesn’t feel comfortable or feels they don’t have enough experience in diagnosing sacroiliac joint pain, then ask for a referral to a spine specialist/chiropractor that is comfortable and does have the experience in diagnosing sacroiliac joint pain.
There are a number of treatments for sacroiliac joint dysfunction, including pain medication, epidural steroid injection, and surgery. However, chiropractic care is non-invasive and does not have the unpleasant, sometimes harmful side effects of pain meds. It is safe and effective and treats the entire body instead of just the part that hurts.
Low Back Pain Treatment | El Paso, Tx
Low back pain which gradually influenced his quality of life was developed. David Garcia was unable to walk as his symptoms worsened and his back pain became excruciating. He first visited Dr. Alex Jimenez, a chiropractor in El Paso, TX, following a recommendation from his sister. Dr. Jimenez managed to supply David Garcia with all the aid he deserved for his low back pain, restoring his well-being. David Garcia clarifies the wonderful service Dr. Alex Jimenez and his team have given him to offer him relief from his painful symptoms and he highly recommends chiropractic care as the non-surgical pick for low back pain, among other health problems.
NCBI Resources
Patients who experience lower back pain never want to deal with it again, but�it can flare up periodically. According to the�National Institute of Neurological Disorders and Stroke, roughly 20% of those who suffer from low back pain will eventually deal with it chronically. This can cause frustration, primarily when it affects mobility.
Before you run screaming in horror to the medicine cabinet, one of the best reasons to participate in chiropractic treatment is that it helps reduce the chance of a recurrence. By working on the total body and getting it in the best shape possible, the patient is stronger and more balanced to handle their workload and other strenuous activities. Chiropractors also impart advice on how to minimize the chances of re-aggravating the lower back.
If you have low back pain�or have had it, you are not alone. Experts estimate that around 80% of people will experience some type of back problem at some point in their lives. The Global Burden of Disease 2010 lists low back pain as the number one cause of disability worldwide. The good news is the majority of back pain is mechanical in origin or is not organic. This means that infection, cancer, fracture, inflammatory arthritis, and other serious conditions are not the cause. In fact, you may benefit by looking to your feet, knees,�and hips as the culprits.
The spine is the foundation for the body, supporting the spinal cord and the limbs. When there is a problem with any of the limbs it can affect the spine and vice versa. The intricate network of tendons, ligaments, and nerves work together within the incredible machine that is the human body.
How the Feet Affect the Low Back
When there are problems with the feet, it can cause problems through the legs and all the way to the spine. This can cause the ankle to pronate, meaning it rolls inward. This alters the way the bones of the foot line up which extends through the tibia, or shin bone.
This can cause a condition called knock knees and it can change the way the entire body is aligned. This puts the body out of balance, destabilizing the spine, and can even cause the pelvis to tilt to one side or the other. When you are walking or standing, the stress caused by the misalignment it can create a domino effect, causing or contributing to low back pain.
How the Knees Affect the Low Back
One thing to remember when assessing pain in the body is that where it hurts may not be the source of the problem. It could be a symptom. Because of this, knee pain could be caused by a problem with your back and back pain could be caused by a problem with your knees.
It is important to take this type of pain at more than face value and do a little investigating to find the cause. That is why chiropractic is so beneficial in these situations.
If you see a chiropractor for your knee or back pain, he or she will assess your issues, talk to you about the pain you are experiencing and help you get to the root of your problem so that you can treat it and, in turn, help correct other associated issues. Knees connect the foot and spine so problems that affect the feet and ankles,�as well as the spine, will very likely affect the knees and hips as well.
How the Hips Affect the Low Back
Muscle imbalances in the hip, such as tight hip flexors, can cause low back pain � or at least contribute to it. When the hip flexor muscles are too tight, it causes what is known as an anterior pelvic tilt.
In other words, the muscles cause an anterior pull on the pelvis. This affect posture and throws the entire lower body out of alignment. It can also affect the knees and feet if left untreated.
Hip flexors can become too tight if the person sits for extended periods of time or engages in activities like cycling and jogging. A chiropractor can guide you through exercises that will help release the tight muscles and stop the micro spams that occur as a result.
He or she will also assess your knees, feet, and ankles to ensure that the issue has not through them out of alignment as well. Correcting the cause of the problem will often correct the associated issues and resolve the pain allowing you to return to your normal activities.
Bobby Gomez describes how each visit with Dr. Alex Jimenez and to PUSH Fitness with Daniel Alvarado has resulted in great improvements in the stability of his shoulders as well as in the placement of his hips. Although Bobby Gomez’s recovery has been progressing gradually, he discusses the tremendous changes he has experienced mentally, emotionally and physically. Bobby Gomez highly recommends Dr. Alex Jimenez as the non-surgical choice for neck and back pain, as well as shoulder and hip pain.
Shoulder Pain Treatment
Cerebral palsy (commonly known as CP) affects ordinary motion in various areas of the human body and has many degrees of severity. CP causes problems with posture, gait, muscle tone and coordination of movement. Some children with CP have coexisting conditions, such as eyesight and hearing impairment. These disorders are brought on by brain damage and aren’t a direct result of cerebral palsy. Cerebral palsy does not affect life expectancy. Based on the way in which the condition is handled, motor abilities can improve or decrease over time. While severity and symptoms vary, most individuals with this condition go on to direct a rich, fulfilling life.
We are blessed to present to you�El Paso�s Premier Wellness & Injury Care Clinic.
As El Paso�s Chiropractic Rehabilitation Clinic & Integrated Medicine Center,�we passionately are focused treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.
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