Environmental factors can affect the body and lead to chronic conditions involving the musculoskeletal system. When issues like stress, physical inactivity, and traumatic events affect the muscle groups in the upper and lower extremities, it causes the various muscles to tense up and be succumbed to multiple injuries that could potentially develop trigger points. Now trigger points can cause overlapping risk profiles and pain-like issues that can affect a person’s mobility and stability. However, many ways can alleviate the pain-like symptoms associated with trigger points affecting the musculoskeletal system. Many pain specialists use techniques to stretch the tense muscle and release the trigger point nodule in the muscle fibers. Today we will look at how myofascial trigger point formation affects the body, how MET (muscle energy techniques) are used to relieve trigger point formation, and how chiropractic care uses the MET technique on trigger points. We mention our patients to certified medical providers that provide available therapy treatments like MET (muscle energy techniques) for individuals suffering from chronic conditions associated with trigger point formation on the musculoskeletal system. We encourage each patient when it is appropriate by referring them to associated medical providers based on their diagnosis or needs. We understand and accept that education is a marvelous way when asking our providers crucial questions at the patient’s request and acknowledgment. Dr. Alex Jimenez, D.C., uses this information as an educational service. Disclaimer
Myofascial Trigger Points Affecting The Body
Have you been dealing with pain in different locations in your body? Do you feel that your muscles feel tight or tensed constantly? Or do you feel muscle strain when lifting or carrying heavy objects? Many of these pain-like issues correlate with myofascial trigger points affecting the body. According to research studies, myofascial pain syndrome or trigger points are hard palpable nodules discrete along the taut skeletal muscle band that can be painful when active or compressed. Now trigger points can cause the affected muscles to be hypersensitive, which to that point, can spread pain when being touched, known as referred pain. A great example would be if tense shoulder muscles have a cluster of trigger points and, when touched, send pain to the neck.
Trigger points in the musculoskeletal system can be present in soft tissues that can cause dysfunction and promote pain in the affected muscle area. Trigger points are developed in any scenario, from trauma like an auto accident to repetitive motions for extended periods. Two features can cause trigger point formation that can create these nodules: active and latent trigger points. Active trigger points, according to “Clinical Applications of Neuromuscular Techniques,” written by Leon Chaitow, N.D, D.O, and Judith Walker DeLany, L.M.T, mentioned that when pressure is applied to active trigger points it can cause referred pain associated with symptoms of painful sensations to the affected muscle. While latent trigger points, when pressure is applied to them, can cause referred pain that a person experienced in the past and occurs recently. Latent trigger points can also develop into active trigger points correlating to overlapping risk profiles. The book also stated that when the fascia and connective muscle tissues have been overused or strained, it can lead to trigger point formation development.
MET Trigger Point Therapy-Video
Have you been dealing with referred pain in different areas of your body? Do you feel that your muscles are tense and aching? Or do you feel muscle strain when lifting or carrying heavy objects? If you have been dealing with these issues, they are correlated to trigger point formation in your musculoskeletal system. Why not try MET or muscle energy technique therapy? Studies reveal that muscle energy techniques were developed originally to treat soft tissue, stretch tight muscles and fascia, and mobilize joints while improving blood circulation and draining the lymphatic system. So how do trigger point formation can be treated with MET techniques? Well, since trigger points can cause tight, hypersensitive spots that can be located in various taut muscle bands, MET techniques from pain specialists can help stretch and break up the tight nodules in the muscles to achieve muscle restoration at full resting length. The video above demonstrates how MET is used as trigger point therapy.
MET Techniques On Trigger Point Formation
So how do MET techniques work on trigger point formation in the musculoskeletal system? According to research studies, MET techniques utilize soft tissue manipulation to improve the myofascial system’s and joints’ functional parameters. Many pain specialists, like chiropractors, use this technique and other tools to help restore the body’s natural range of motion in the joints while providing a pain-reducing effect to the numerous musculoskeletal disorders. Additional research studies also mentioned that MET/NET (neuro-emotional) techniques could help relieve pain sensitivity from the affected muscle area.
How Chiropractic Care Uses MET Techniques On Trigger Points
So how would chiropractic care utilize MET techniques on an individual with trigger points? Due to its effectiveness and drug-free approach, chiropractic care can help smooth out the muscle and fascia by applying pressure with their hands or special tools to relieve trigger point pain. With MET techniques, chiropractors can help release muscle stiffness, tightness, and shortness to restore the body and re-align the spine. With continued chiropractic treatment, the body can reduce the future formation of trigger points in the muscle fibers while preventing further issues from developing.
Conclusion
Trigger point formation can occur in different muscle areas in the body, leading to overlapping risk profiles associated with pain. When the body is dealing with referred pain caused by trigger points, it can cause numerous issues affecting a person’s daily activity. Luckily, pain specialists like chiropractic care can incorporate techniques like MET and spinal manipulation to re-align the body, stretch out the stiff muscles, and promote a restored range of motion back to the musculoskeletal system. By going through daily treatments, the body can begin to heal naturally and prevent future injuries.
References
Bablis, Peter, et al. “Neuro Emotional Technique for the Treatment of Trigger Point Sensitivity in Chronic Neck Pain Sufferers: A Controlled Clinical Trial.” Chiropractic & Osteopathy, U.S. National Library of Medicine, 21 May 2008, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2427032/.
Chaitow, Leon, and Judith Walker DeLany. Clinical Applications of Neuromuscular Techniques. Churchill Livingstone, 2003.
Shah, Jay P, et al. “Myofascial Trigger Points Then and Now: A Historical and Scientific Perspective.” PM & R : the Journal of Injury, Function, and Rehabilitation, U.S. National Library of Medicine, July 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4508225/.
Thomas, Ewan, et al. “The Efficacy of Muscle Energy Techniques in Symptomatic and Asymptomatic Subjects: A Systematic Review.” Chiropractic & Manual Therapies, U.S. National Library of Medicine, 27 Aug. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710873/.
Wendt, Michał, and Małgorzata Waszak. “Evaluation of the Combination of Muscle Energy Technique and Trigger Point Therapy in Asymptomatic Individuals with a Latent Trigger Point.” International Journal of Environmental Research and Public Health, U.S. National Library of Medicine, 14 Nov. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696776/.
The various muscles, tendons, and ligaments inside the body surround the skeletal joint to provide movement and multiple actions to allow the host to be mobile. The body also has various muscle groups, with soft tissues surrounding the vital organs to help support the body. Since the human body is mobile, many factors can cause issues to the body’s host and lead to chronic overlapping risk profiles that can correlate with pain in the joints and muscle tissues. When these factors are causing pain in the musculoskeletal system, various treatment techniques can help reduce the pain-like symptoms and help restore the body. MET, or muscle energy technique, is one of the different treatment techniques used by pain specialists like chiropractors, massage therapists, physical therapists, and occupational therapists on many individuals with musculoskeletal pain. Today’s article looks at the musculoskeletal system, how the issues affect the muscles, and how muscle energy technique is utilized to reduce muscle pain associated with the musculoskeletal system. We mention our patients to certified medical providers that provide available therapy treatments like MET (muscle energy techniques) for individuals suffering from chronic conditions associated with the musculoskeletal system. We encourage each patient when it is appropriate by referring them to associated medical providers based on their diagnosis or needs. We understand and accept that education is a marvelous way when asking our providers crucial questions at the patient’s request and acknowledgment. Dr. Alex Jimenez, D.C., uses this information as an educational service. Disclaimer
An Overview Of The Musculoskeletal System
The musculoskeletal system plays a huge role in the body, consisting of numerous muscle groups, tissues, ligaments, joints, and organs controlled by the central nervous system. The central nervous system provides the motor-sensory function to the musculoskeletal system, allowing the body to rest and move around. What the central nervous system does to the musculoskeletal system, according to research studies, it is revealed that these two systems have a relationship with each other as they are interconnected. Besides the various muscle groups that help surround the skeletal joints and provide mobility to the body, we will look at the connective tissue associated with the facial system and how muscle activity is affected by chronic issues.
Connective Tissue & The Fascial System
Regarding the musculoskeletal system, the connective tissue is one of the single abundant materials that allow each muscle group to be connected to its specific body region. The connective tissue comprises the body’s bones, muscles, blood vessels, and lymph nodes while embracing all the soft tissues and organs. The body’s connective tissue also works with the fascial system, giving the body the fundamental requirements. The fascial system is the structural form of the body since the fascial system is composed of connective tissues. With these two systems connecting and working together, it allows the muscles in the body to respond to various actions thrown at in different environments. The fascia web allows all muscle tissues to exist in isolation and interwoven with other structures to provide mobility.
Muscle Activity
Everything from the connective tissues to the fascia is involved in muscle activity in the musculoskeletal system. When the various muscles start to work with the body’s most movement, it is combined with one or more muscles acting as the prime mover or antagonist, allowing synergistic muscles to assist and contract simultaneously. The various muscle groups in the musculoskeletal system allow different actions, often repeated, to become stabilizing or antagonizing muscles. A great example is looking at the upper and lower extremities of the body. The upper extremities allow the arms, neck, head, and shoulders to have mobility when it comes to bending, twisting, and turning. While the lower extremities allow the hips, low back, legs, and feet to allow, stability and flexion to make the body move. However, these muscle groups can be affected by multiple factors that can affect muscle activity and lead to overlapping soft tissue pain profiles.
Issues Affect Muscle Activity
Since the body is a complex machine, different environmental factors can affect muscle groups in various ways and cause numerous pain issues. Now when it comes to environmental factors, many negative influences do play a role in affecting the musculoskeletal system in three categories:
Biomechanical: trauma, overusing the muscles, congenital, etc.
Biochemical: endocrine imbalances, inflammation, ischemia, nutritional deficiency, etc.
Psychosocial: anxiety, depression, chronic stress, etc.
These influences can cause the muscles to tense up and restrict blood flow, causing pain and trigger points to form in the muscle fibers and making a person feel miserable. Fortunately, therapeutic techniques allow the muscles to relax and release the tension that the person is feeling.
MET(Muscle Energy Technique)-Video
What Is Muscle Energy Technique?
When people feel stressed, and their muscles become tight, they can develop pain-like symptoms that correlate with chronic issues. Fortunately, a revolution has taken place that many pain specialists like chiropractors and massage therapists take place when it comes to manipulative therapy through a technique known as MET or muscle energy technique. According to research studies, MET is an osteopathic manipulative medicine designed to improve the body’s musculoskeletal function. This technique helps target soft tissues and contributes to joint mobilization. The muscle energy technique allows the tight muscles and fascia to be stretched, improving circulation and lymphatic flow since chiropractors or doctors of chiropractic care utilize spinal manipulation to realign the body and restore joint function.
Additional studies also reveal that MET combined with chiropractic care allows pain reduction in the muscles and can increase the body’s range of motion. This technique is essential for chronic and acute low back pain, trigger point pain, and other musculoskeletal dysfunctions associated with environmental factors.
The Various Stretching Techniques Of MET
The main objective of MET is to induce relaxation of hypertonic musculature, which also stretches the muscles to reduce pain-like symptoms. Now many treatments like chiropractic care can combine different techniques to reduce pain and restore mobility to the individual. With MET, various stretching techniques can allow chiropractors to stretch the tense muscles while restoring the range of motion. Some of the stretching techniques that pain specialists use include:
Facilitated stretching: Allows chiropractors and massage therapists to use strong/light isometric contractions to treat the muscles and be actively stretched. Reduces muscle cramps, tissue damage, or pain to the affected muscle group while utilizing breathing techniques and producing sufficient post-isometric relaxation.
Active-isolated stretching: Allows chiropractors and massage therapists to stretch the affected muscle actively while using precise localization to allow the affected muscle to receive a specific extension. This allows the muscles to relax through a short repetitive contraction and retraction to increase oxygenated blood flow. This stretching technique prevents the activation of the myotatic stretch reflex on the affected muscle.
Static stretching: In yoga, the individual can maintain a position for a few minutes to allow deep breathing and slowly release contracted and tensed muscle tissues to relax. This stretch also releases myofascial trigger points from the affected muscle groups.
Ballistic stretching: This stretch provides a series of rapid, bouncing movements that allow the short muscles in the body to be lengthened rapidly.
Conclusion
When the body encounters environmental factors that can cause pain-like symptoms to the host, it can develop into pain and other chronic conditions affecting a person’s life. Many techniques like MET (muscle energy technique) allow the musculoskeletal system to stretch out tense muscles and help restore mobility to the body. Pain specialists like chiropractors can incorporate various MET stretching techniques combined with spinal manipulation to restore the body to its original state.
References
Chaitow, Leon, and Judith Walker DeLany. Clinical Applications of Neuromuscular Techniques. Churchill Livingstone, 2003.
Murphy, Andrew C, et al. “Structure, Function, and Control of the Human Musculoskeletal Network.” PLoS Biology, U.S. National Library of Medicine, 18 Jan. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5773011/.
Thomas, Ewan, et al. “The Efficacy of Muscle Energy Techniques in Symptomatic and Asymptomatic Subjects: A Systematic Review.” Chiropractic & Manual Therapies, U.S. National Library of Medicine, 27 Aug. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710873/.
Waxenbaum, Joshua A, and Myro Lu. “Physiology, Muscle Energy – StatPearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 25 July 2022, https://www.ncbi.nlm.nih.gov/books/NBK559029/.
Flexibility is the ability of a joint or joints to move through an unrestricted, range of motion. To maintain joint health, the cartilage and structures within the joint need a constant supply of blood, nutrients, and synovial fluid to move through a full range of motion. The range of motion is influenced by the mobility of the soft tissues that surround the joint. These soft tissues include muscles, ligaments, tendons, joint capsules, and skin. Factors affecting the loss of normal joint flexibility include injury, inactivity, or little to no stretching. Although flexibility varies for everybody, minimum ranges are necessary for maintaining total body health. Injury Medical Chiropractic and Functional Medicine Clinic can create a personalized stretching program to restore joint flexibility.
The effect can be particularly noticeable in weight-bearing joints like the hips and knees.
If the joints become weak, the risk of injury increases.
Inflexible muscles tire more quickly, causing opposing muscle groups to work harder.
Muscle fatigue can lead to muscular injuries and the inability to protect the joints from more severe injuries.
Decreased flexibility can also lead to added stress on structures and tissues in a different body area from the source of the inflexibility.
An example is tendonitis in the knee can be related to calf tightness.
Stretching Routine Benefits
Research has shown that stretching can help improve flexibility and, as a result, the range of motion of the joints. Benefits include:
Improved performance in physical activities.
Improved ability with daily activities.
Decreased risk of injuries.
Increase circulation.
Improved muscle function.
Testing
Flexibility can be measured with functional tests. These tests measure the joint’s range within common movement patterns. Using these tests, areas of inflexibility can be identified and addressed. The tests look at the following:
Neuromuscular coordination.
How the muscles return to a normal resting state.
Blood circulation and recirculation.
Typical assessment areas include the lower back, hips, hamstrings, knees, and feet.
Stretching the Body
Developing a regular stretching routine to be incorporated into a training program is recommended. A stretching routine should cover all the major muscle groups of the body as well as any specific muscle groups. Implementing a physical therapy stretching program can help individuals stay motivated, as gaining flexibility takes time. It can take several weeks of consistent, regular stretching for improvement.
Stretching with a physical therapist will target the largest areas of inflexibility.
Stretching sessions can be 20 minutes or more.
Once these areas have been addressed, the therapist will move on to more specific areas.
The therapist will train the individual how to stretch at home.
The therapist will provide specific guidelines that should be followed for stretching at home:
Stretching when muscles are cold could lead to a strain or pull.
Warming up before stretching is recommended as it increases the blood flow and temperature of the muscles, ligaments, and tendons, improving the elasticity and functioning of the tissues.
Begin each stretch slowly and gently.
Maintain the stretch position for 30 seconds, and gradually increase to 1-2 minutes.
There should be pulling or tightness but not pain.
Static stretching should gradually go through the full range of motion until the resistance is felt.
Stretch to the point of tightness and then just beyond.
Gradually release the stretch.
Repeat daily.
A stretching therapy program keeps the body loose and effectively increases the mobility of all soft tissues.
Full Body Stretching
References
Behm DG. Does stretching affect performance? In: The Science and Physiology of Flexibility and Stretching. Kindle edition. Routledge; 2019.
Berg, K. Stretching fundamentals. In: Prescriptive Stretching. 2nd ed. Kindle edition. Human Kinetics; 2020.
Ghasemi, Cobra, et al. “The effect of soft tissue manipulation and rest on knee extensor muscles fatigue: Do torque parameters and induced perception following muscle fatigue have enough reliability?.” Journal of family medicine and primary care vol. 9,2 950-956. 28 Feb. 2020, doi:10.4103/jfmpc.jfmpc_838_19
Gordon BT, et al., eds. Flexibility assessments and exercise programming for apparently healthy participants. In: ACSM’s Resources for the Exercise Physiologist. 3rd ed. Kindle Edition. Wolters Kluwer; 2022.
Hui, Alexander Y et al. “A systems biology approach to synovial joint lubrication in health, injury, and disease.” Wiley interdisciplinary reviews. Systems biology and medicine vol. 4,1 (2012): 15-37. doi:10.1002/wsbm.157
Lindstedt, Stan L. “Skeletal muscle tissue in movement and health: positives and negatives.” The Journal of experimental biology vol. 219, Pt 2 (2016): 183-8. doi:10.1242/jeb.124297
Nerve irritation occurs when the nerves exiting the spine become irritated and sensitized. Also known as nerve gliding restriction, it is a condition whereby a nerve becomes irritated by inflamed swelling of structures close to the nerve, such as joints, ligaments, muscles, or discs, that have sustained an accumulative strain which results in swelling and inflammation. A thorough chiropractic assessment and examination can diagnose the extent of the irritation and develop a personalized treatment plan.
Nerve Irritation
When swelling and inflammation interfere with the nerve root, the nerve transmits signals to the brain to let it know there is a threat. The brain interprets these signals and creates a protective response to avoid worsening the damage to the nerve. The protective reactions vary from person to person but can include the following:
Muscle tightness and guarding
Aching sensation
Cramping
Radiating discomfort or pain
Pins and needles
Tingling
Numbness
Nerve root irritation also inhibits the body from recovering as fast as it should.
Nerve irritation is not to be confused with nerve root compression or radiculopathy. This is when the nerve becomes compressed/pinched, resulting in the loss of its functions like muscle strength and sensation. Sometimes individuals with nerve irritation can also experience increased neural tension. The nerves adapt to the mechanical loads placed on them through regular movements. Restrictions to neural mobility can cause symptoms to worsen along the pathway and distribution of the nerve.
The nervous system consists of the brain, spine, and nerve branches.
The branches, similar to electrical cables, cannot stretch.
Tension is generated when straightening out body areas, creating a pull and gliding of the nerve to the spinal cord.
When nerve irritation occurs, signals are sent to protect the body, brain, spine, and branches.
Causes
Most commonly, nerve irritation occurs when a structure adjacent to the nerve; this could be a joint, ligament, and/or muscle that accumulates strain and becomes dysfunctional, swollen, inflamed, and/or spasms resulting from protective guarding.
Mild nerve irritation can include accumulated strain from postural overload and swelling from a minor tear in an adjacent ligament.
Often nothing shows as a problem on an MRI scan.
Severe nerve irritation can include disc herniation and shows up on an MRI scan; surgery could be required in some cases.
Symptoms
Stiffness
Tightness
Aches
Pains
Persist even after days of rest, stretching, targeted exercises, avoiding movements, etc.
Stretching feels good at first, but the pain returns or worsens a few hours later or the next day.
The irritation blocks the effective recovery of muscle, joint, tendon, and ligament discomfort symptoms.
Chiropractic Care
Treatment involves various therapies and strengthening the supporting structures while relaxing and releasing tight structures to avoid recurring injuries. Chiropractic care realigns the spine, corrects joints that have shifted out of place, helps to regulate the nervous system’s function, and relieves irritation and inflammation. Whether in the form of an adjustment, traction, or guided exercise, all systems in the body are moved closer to a balanced state. This includes the:
Nervous system
Immune system
Respiratory system
Circulatory system
Endocrine system
Skeletal system
All help support the body’s self-healing process and increase the nervous system’s function.
The chiropractic team will guide the patient through the rehabilitation process to get back to full strength.
Peroneal Nerve Irritation
References
Ellis, Richard F, and Wayne A Hing. “Neural mobilization: a systematic review of randomized controlled trials with an analysis of therapeutic efficacy.” The Journal of manual & manipulative therapy vol. 16,1 (2008): 8-22. doi:10.1179/106698108790818594
Gibson, William, et al. “Transcutaneous electrical nerve stimulation (TENS) for neuropathic pain in adults.” The Cochrane database of systematic reviews vol. 9,9 CD011976. 14 Sep. 2017, doi:10.1002/14651858.CD011976.pub2
O’Shea, Simone D et al. “Peripheral muscle strength training in COPD: a systematic review.” Chest vol. 126,3 (2004): 903-14. doi:10.1378/chest.126.3.903
Rozmaryn, L M et al. “Nerve and tendon gliding exercises and the conservative management of carpal tunnel syndrome.” Journal of hand therapy: official Journal of the American Society of Hand Therapists vol. 11,3 (1998): 171-9. doi:10.1016/s0894-1130(98)80035-5
Sipko, Tomasz, et al. “Mobility of cervical spine and postural equilibrium in patients with spinal overload syndrome.” Ortopedia, traumatologia, rehabilitacja vol. 9,2 (2007): 141-8.
When everyday factors affect how many of us function, our back muscles begin to suffer. The back muscles in the cervical, thoracic, and lumbar section surround the spine and spinal cord, which helps the body stay upright and promotes good posture. The muscles allow the upper portions of the body to bend down and twist without pain while providing stability to the lower parts of the body. However, when the body ages or everyday activities cause issues, it can develop low back pain associated with weak back muscles. There are many ways to prevent these issues from escalating with various hyperextension exercises for low back pain. This 2-part series examines how low back pain affects the body and how different hyperextension exercises can help strengthen the back. Part 1 examines how hyperextension affects the body and how it is associated with low back pain. We mention our patients to certified medical providers that provide available therapy treatments for individuals suffering from chronic low back pain. We encourage each patient when it is appropriate by referring them to associated medical providers based on their diagnosis or needs. We understand and accept that education is a marvelous way when asking our providers’ crucial questions at the patient’s request and acknowledgment. Dr. Jimenez, D.C., makes use of this information as an educational service. Disclaimer
Low Back Pain Affecting The Body
Have you been dealing with aches and pains when bending down? Do you feel stiffness in your torso when twisting? Or have you experienced limited mobility in your hips? Many of these symptoms correlate with low back pain. Studies reveal that back pain is one of the most common issues in the emergency room. Low back pain is associated with many factors that put pressure on the various muscles in the back and can lead to underlying conditions that can cause symptoms to make the body dysfunctional. Additional studies have revealed that chronic low back pain can have influenced overlapping risk profiles, which include:
Stress
Dietary habits
Lifting heavy objects
Musculoskeletal disorders
When these factors affect the back, many individuals will be in constant pain and take medication to relieve their pain. However, medicine can only go so far as it only masks the pain, but there are other ways to reduce low back pain and help strengthen the various muscles surrounding the low back.
An Overview Of Hyperextension (Part 2)
Biomedical physiologist Alex Jimenez explains how there are a couple of different variations that you can do to prevent low back pain. The first one is the elbows in front. The second one is the elbows in front while pointing them forward and keeping them pointed forward throughout the entire movement. The third one is the hands behind the head. And then the fourth variation is putting weight behind your back once you work up to this level. And then using that weight to put more stress on a pivot point. You can also hold the weight to your chest, but putting it behind your head gives you a further pivot point or a further point on the fulcrum, which are your hips putting more stress on your spinal rectors. The repetitions and frequency should be performed at the beginning of most workouts, before or after your abdominal exercises on leg days. You can use this exercise as a warmup before deadlifting or squatting. I’ll remember you don’t have to go as much weight or as many reps when you’re doing this on leg days. So we recommend starting with four sets of 20 reps and slowly working up to four sets of 40 reps. This seems like a lot, but it will be beneficial in the end.
Various Hyperextension Exercises For The Back
When it comes to low back pain, the various muscles are weak, which can lead to multiple symptoms affecting a person’s mobility. Luckily making small changes in a daily structure, like incorporating exercises that target the back, can be beneficial. Studies reveal that exercises targeting the back muscles can help strengthen the targeted muscles to have mobility and stability in the back. As a bonus, exercises combined with chiropractic treatments can help restore the body and allow the spine to be realigned. When it comes to back exercises, hyperextension exercises can help prevent low back symptoms from reoccurring and strengthen weak back muscles. Here are some of the various hyperextension exercises that benefit the back.
Reverse Flys
There are different variations of how to do reverse flys. You can pick a moderate or lightweight dumbbell or a resistance band. This exercise is great for the upper back muscles and rear deltoids.
Sit in a chair where the dumbbells are in front of you. *For resistance bands, make sure the bands are under your feet.
Pick up the dumbbells/resistance bands with the palms of your hands and bend forward.
Squeeze the shoulder blades together, lift the arms to shoulder level with slightly bent elbows, and lower them.
Repeat for three sets of 12 reps and rest in between.
Hip Thrust
Different variations to this exercise can help with the posterior muscles in the lower back. You can use barbells, dumbbells, resistance bands, or your body weight to strengthen your core back muscles.
Lean against a bench with the knees bent and the feet flat on the floor.
Rest the shoulder blades on the bench for support and have the weight placed near your core.
Raise your body slightly by pushing your heels down to the floor and walking out slowly beyond your knees.
Push through your heels to have your hips at shoulder level, hold for a second, and lower your hips back down.
Repeat for three sets of 12 reps and rest in between.
Supermans
This exercise has two different variations and makes you aware of your back muscles. This exercise helps improve muscle mobility in all three sections of the back.
Lay on the mat face down with your arms in front and your legs straight.
Keep the head in a neutral position and raise both the arms and legs off the mat. This allows the body to be in a banana shape in a comfortable position. *If you want more challenge, lift the opposite arms and legs simultaneously.
Hold for a couple of seconds for the upper and lower back and hamstrings to maintain their positions.
Lower down with control.
Repeat for three sets of 12 reps and rest in between.
Fire Hydrants
This exercise helps the lower back and glute muscles reduce the effects of low back pain and make it more challenging to use a resistance band.
Be in a cat/cow position on your mat, allowing the wrist to be aligned under the shoulders and the knees to be aligned under the hips.
Maintain a neutral spine while engaging the core.
Squeeze the glutes and lift your right leg off the mat, keeping the knee at 90 degrees. *The hips should be the only ones moving to keep the core and pelvis stable.
Lower the right leg down with control.
Repeat for three sets of 12 reps and rest before repeating the motion on the left leg.
Conclusion
All in all, having low back pain doesn’t mean your life is over. Incorporating hyperextension exercises as part of your daily routine can help strengthen your back muscles and ensure that you won’t have reoccurring symptoms from low back pain. Making these small changes can lead to beneficial results in the long run for your health and wellness journey.
References
Allegri, Massimo, et al. “Mechanisms of Low Back Pain: A Guide for Diagnosis and Therapy.” F1000Research, U.S. National Library of Medicine, 28 June 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926733/.
Casiano, Vincent E, et al. “Back Pain – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 4 Sept. 2022, https://www.ncbi.nlm.nih.gov/books/NBK538173/.
Koes, B W, et al. “Diagnosis and Treatment of Low Back Pain.” BMJ (Clinical Research Ed.), U.S. National Library of Medicine, 17 June 2006, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1479671/.
Having and maintaining flexibility in the joints depends on the connective tissues surrounding the muscles. Proper lubrication in the connective tissues enables the fibers to slide over one another easily. Naturally occurring proteins collagen and elastin are key components of connective tissue that provide strength and elasticity. The more elastic the connective tissue, the more flexibility around the joint. If it is becoming difficult to stretch out or there is chronic stiffness and tightness, there are foods that help maintain flexibility and enhance overall health.
Foods That Help Maintain Flexibility
Joint flexibility means functioning connective tissues that join the skeleton and muscles and the ability of different body parts to extend and complete motions. Connecting tissues assists with movement and stabilization. These issues include:
Ligaments
Ligamentscan be band-shaped or string-shaped collagen fibers that connect bones.
Tendons
Tendonsare similar to ligaments and are band or string shaped but connect muscles to the bones.
Fascia
Fascia is a densely woven mesh that wraps around the blood vessels, bones, muscles, organs, and nerves.
Flexibility keeps the muscles active and mobile as they are necessary for daily physical activities. When these tissues become stiff from inactivity or an unhealthy diet, it limits the body’s range of movement and increases the risk of injury. Stretching improves flexibility, and adding foods to a nutrition plan will help maintain limberness.
Nutrition
A nutrition plan full of vitamins, minerals, and antioxidants will nourish connecting tissues and cells and increase collagen production. Foods rich in essential fatty acids/EFAs, vitamin C, sulfur, and water will promote healthy connective tissue for enhanced flexibility.
Fatty Acids
Essential fatty acids include omega-3 and omega-6, primarily found in fish, flax seeds, and liquid oils.
These fatty acids are essential because they cannot be made in the body.
Foods likefatty fish, flax seeds, walnuts, or supplements, can help achieve the proper ratio.
For individuals not too keen on fish, consider omega-3 supplements.
Collagen
Collagen is the main protein from connective tissue, and vitamin C is essential for collagen production.
Vitamin C-rich foods – oranges, bell peppers, broccoli, strawberries, tomatoes, leafy green vegetables, raspberries, pineapple, cruciferous vegetables, parsley, and watermelon.
Make various smoothie recipes for breakfast or an afternoon snack.
Sulfur helps maintain the flexible bonds in connective tissues.
Animal proteins that provide sulfur include fish, poultry, beef, and eggs.
Vegetable sources include Brussels sprouts, cabbage, broccoli, cauliflower, onions, and garlic.
Hydration
Water is not considered food as it contains no calories, but it is vital as it makes up 76 percent of the muscles. A high percentage of water content is the key to muscle elasticity. When the body is dehydrated, it holds onto water, causing fluid retention and stiffness. The more the muscles stay dehydrated, the more they have trouble recovering from physical activities, fatigue levels increase, the range of motion decreases, and the risk of injury increases. Don’t wait until you are thirsty. Stay hydrated throughout the day to keep the joints lubricated and energy levels high.
Fruits high in water include:
Strawberries
Watermelon
Cantaloupe
Peaches
Grapefruit
Pineapple
Apples
Pears
Vegetables high in water include:
Cucumber
Lettuce
Zucchini
Celery
Eggplant
Limit Salt and Sugar Intake
Processed foods tend to have a high salt content.
Too much salt causes the joints to swell as the body retains fluid.
Keeping sugar intake low is important in enhancing flexibility.
This is because sugar breaks down the collagen in the skin and connective tissues.
This means avoiding processed foods, ready meals, and junk food.
Flexibility can be improved by eliminating foods that destroy collagen, focusing on foods that reduce insulin spikes, and maintaining hydration in the connective tissues. A nutritionist can develop a personalized nutrition plan for optimal neuromusculoskeletal health.
Foods That Help Maintain Flexibility
References
Beba, Mohammad et al. “The effect of curcumin supplementation on delayed-onset muscle soreness, inflammation, muscle strength, and joint flexibility: A systematic review and dose-response meta-analysis of randomized controlled trials.” Phytotherapy research: PTR vol. 36,7 (2022): 2767-2778. doi:10.1002/ptr.7477
Kviatkovsky, Shiloah A et al. “Collagen peptide supplementation for pain and function: is it effective?.” Current opinion in clinical nutrition and metabolic care vol. 25,6 (2022): 401-406. doi:10.1097/MCO.0000000000000870
MacKay, Douglas, and Alan L Miller. “Nutritional support for wound healing.” Alternative medicine review: a journal of clinical therapeutic vol. 8,4 (2003): 359-77.
Shaw, Gregory, et al. “Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis.” The American journal of clinical nutrition vol. 105,1 (2017): 136-143. doi:10.3945/ajcn.116.138594
Zdzieblik, Denise, et al. “Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides.” Applied physiology, nutrition, and metabolism = Physiologie applique, nutrition et metabolism vol. 42,6 (2017): 588-595. doi:10.1139/apnm-2016-0390
Unhealthy posture and slouching incorrectly position the body unnaturally, adding chronic strain on the muscles and ligaments. For example, when sitting or standing at a workstation, individuals start to relax by slumping forward because it feels comfortable; however, they don’t realize that their shoulders are hunching over, and their neck is in an awkward forward position. For every inch the head moves forward, its weight on the neck and upper back muscles increases by 10 pounds. Individuals that stay in this position for a long time often experience neck soreness, tension in the shoulder muscles, and low back discomfort. Chiropractic care, massage, and decompression therapy can realign the spine to its natural position and train individuals to maintain a healthy posture.
Slouching
Posture is the body’s position in space, the relationship of the body’s parts, head, torso, and limbs to each other. Maintaining the natural lumbar curve in the low back is essential to preventing posture-related discomfort symptoms. This natural curve works as a shock absorber, helping to distribute weight along the length of the spine. The most common causes for slouching posture are:
Repetitive motions or tasks can cause physical and mental fatigue, causing individuals to relax their core muscles.
Combined with the repetitiveness, individuals also begin implementing unhealthy movements because it makes the job easier.
Often individuals want to finish their work tasks, and even though they can feel their muscles and body stiffening and tightening up, they continue to work through the discomfort and don’t take a quick break to move around and stretch.
Stressful situations can cause muscle tension.
Carrying heavy bags, purses, backpacks, etc.
Weight fluctuation.
Pregnancy.
Spine
Muscles move the skeletal system and provide resistance against movement.
The musculoskeletal system comprises soft tissue structures that provide active and passive spinal stabilization.
The spine has natural curves to distribute weight/loads evenly.
The cervical and lumbar spine have a lordosis or forward curve.
The thoracic spine and sacrum have a kyphosis or backward curve.
They help to mitigate the forces exerted on passive stabilizing structures like the ligaments, joint capsules, and intervertebral discs.
A prolonged seated or standing position fatigues the muscles that stabilize the spine from the forces of gravity and body weight. When the tired muscles no longer provide stability, the spine must rely on the passive structures of the musculoskeletal system for support. Without the support, the spine gradually loses its natural cervical and lumbar curves and becomes more kyphotic or slouched. Slouching can provide relaxation and relief to the fatigued muscles; however, repetitive or prolonged stress to the passive structures can result in discomfort and injury to those tissues. This is how nerve compression, ligament inflammation, and disc herniations start.
Symptoms of Unhealthy Posture
Head that leans forward or backward.
Headaches.
Jaw pain.
Poor circulation.
Rounded shoulders.
A decline in breathing efficiency.
Muscle fatigue – Certain muscles can change in length, becoming short and tense or long and weak.
The advantages of practicing healthy posture include the following:
Prevents abnormal wear on the joints.
Lessens stress on the ligaments.
Prevents muscle strain and fatigue.
Prevents the spine from becoming misaligned.
Prevents back aches and soreness.
Reduces the risk of chronic diseases or conditions.
Helps maintain fitness and overall health.
Chiropractic Realignment
Our approach starts by correcting the physical problems caused by slouching, which involves chiropractic adjustments, therapeutic massage, and non-surgical decompression therapy. The objective is to fix the root cause to ensure that the treatment lasts and maintains neuromusculoskeletal health.
Examination
The initial assessment looks at an individual’s posture and a physical evaluation to identify the root cause.
When muscles become weak, over or underused, or suffer injury, others tighten or tense up.
A chiropractor looks at how an individual stands from behind and from the sides, noting issues like uneven shoulders, arched back, twisted pelvis, or other symmetry issues.
Treatment
Massage will increase circulation and reduce tension.
Muscle release and relaxation for any overactive muscles.
A chiropractor will perform slow joint movements.
Targeted stretches and strength exercises will correct imbalances, maintain flexibility, and strengthen the core muscles.
Postural training will help individuals learn to use proper body mechanics and to listen to their bodies.
Impact of Stress
References
Defloor, T, and M H Grypdonck. “Sitting posture and prevention of pressure ulcers.” Applied nursing research: ANR vol. 12,3 (1999): 136-42. doi:10.1016/s0897-1897(99)80045-7
Fortner, Miles O et al. “Treating ‘slouchy’ (hyperkyphosis) posture with chiropractic biophysics®: a case report utilizing a multimodal mirror image® rehabilitation program.” Journal of physical therapy science vol. 29,8 (2017): 1475-1480. doi:10.1589/jpts.29.1475
Katzman, Wendy B et al. “Age-related hyperkyphosis: its causes, consequences, and management.” The Journal of orthopedic and sports physical therapy vol. 40,6 (2010): 352-60. doi:10.2519/jospt.2010.3099
Korakakis, Vasileios, et al. “Physiotherapist perceptions of optimal sitting and standing posture.” Musculoskeletal science & practice vol. 39 (2019): 24-31. doi:10.1016/j.msksp.2018.11.004
Snijders, Chris J et al. “Effects of slouching and muscle contraction on the strain of the iliolumbar ligament.” Manual therapy vol. 13,4 (2008): 325-33. doi:10.1016/j.math.2007.03.001
Yoong, Nicole Kah Mun et al. “Commercial Postural Devices: A Review.” Sensors (Basel, Switzerland) vol. 19,23 5128. 23 Nov. 2019, doi:10.3390/s19235128
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Slouching
