When a groin strain injury happens, can knowing the symptoms help in the diagnosis, treatment, and recovery times?
Groin Strain Injury
A groin strain is an injury to an inner thigh muscle. A groin pull is a type of muscle strain affecting the adductor muscle group (the muscles help pull the legs apart). (Parisa Sedaghati, et al., 2013) The injury is caused when the muscle is stretched beyond its normal range of motion, creating superficial tears. Severe strains can tear the muscle in two. (Parisa Sedaghati, et al., 2013)
A groin muscle pull causes pain and tenderness that worsens when squeezing the legs together.
There may also be swelling or bruising in the groin or inner thigh.
An uncomplicated groin pull takes four to six weeks to heal with proper treatment. (Andreas Serner, et al., 2020)
Symptoms
A groin pull can be painful, interfering with walking, navigating stairs, and/or driving a car. In addition to pain, other symptoms around the injured area include: (Parisa Sedaghati et al., 2013)
A popping sound or snapping sensation when the injury occurs.
Increased pain when pulling the legs together.
Redness
Swelling
Bruising of the groin or inner thigh.
Groin pulls are graded by severity and how much they impact mobility:
Grade 1
Mild discomfort but not enough to limit activities.
Grade 2
Moderate discomfort with swelling or bruising that limits running and/or jumping.
Grade 3
Severe injury with significant swelling and bruising can cause pain while walking and muscle spasms.
Signs of a severe groin strain
Difficulty walking
Groin pain while sitting or resting
Groin pain at night
A healthcare provider should see severe groin pulls because the muscle may have ruptured or be on the verge of rupturing.
In severe cases, surgery is necessary to reattach the torn ends.
Groin pulls are sometimes accompanied by a stress fracture of the pubis/forward-facing pelvic bones, which can significantly extend healing and recovery time. (Parisa Sedaghati et al., 2013)
Causes
Groin pulls are often experienced by athletes and individuals who play sports where they must stop and change directions quickly, placing excessive strain on the adductor muscles. (Parisa Sedaghati et al., 2013) The risk is increased in individuals who: (T. Sean Lynch et al., 2017)
Have weak hip abductor muscles.
Are not in adequate physical condition.
Have a previous groin or hip injury.
Pulls can also occur from falls or extreme activities without the proper conditioning.
Diagnosis
A healthcare provider will perform a thorough investigation to confirm the diagnosis and characterize the severity. This involves: (Juan C. Suarez et al., 2013)
Medical History Review
This includes any previous injuries and specifics about where and when the symptoms started.
Physical Examination
This involves palpating – lightly touching and pressing the groin region and manipulating the leg to understand better where and how extensive the injury is.
Imaging Studies
Ultrasound or X-rays.
If a muscle rupture or fracture is suspected, an MRI scan may be ordered to visualize soft tissue injuries and stress fractures better.
Differential Diagnosis
Certain conditions can mimic a groin pull and require different treatments. These include: (Juan C. Suarez, et al., 2013)
Sports Hernia
This type of inguinal hernia occurs with sports and work injuries.
It causes a portion of the intestine to pop through a weakened muscle in the groin.
Hip Labral Tear
This is a tear in the cartilage ring of the labrum outside the rim of the hip joint socket.
Hip Osteoarthritis
This is the wear-and-tear form of arthritis that can present with groin pain symptoms.
Osteitis Pubis
This is inflammation of the pubic joint and surrounding structures, usually caused by the overuse of the hip and leg muscles.
Referred Groin Pain
This nerve pain originates in the lower back, often due to a pinched nerve, but is felt in the groin.
Treatment
Beginning treatment is conservative and includes rest, ice application, physical therapy, and prescribed gentle stretching and exercises.
Individuals may need crutches or a walking device to reduce pain and prevent further injury if the pain is significant. (Andreas Serner, et al., 2020)
Physical therapy will be a part of the treatment plan.
Over-the-counter pain medications like Tylenol/acetaminophen or Advil/ibuprofen can help with pain relief short term.
If there is severe pain from a grade 3 injury, prescription medications may be used for a short period to help minimize pain. (Andreas Serner, et al., 2020)
Sedaghati, P., Alizadeh, M. H., Shirzad, E., & Ardjmand, A. (2013). Review of sport-induced groin injuries. Trauma monthly, 18(3), 107–112. doi.org/10.5812/traumamon.12666
Serner, A., Weir, A., Tol, J. L., Thorborg, K., Lanzinger, S., Otten, R., & Hölmich, P. (2020). Return to Sport After Criteria-Based Rehabilitation of Acute Adductor Injuries in Male Athletes: A Prospective Cohort Study. Orthopaedic journal of sports medicine, 8(1), 2325967119897247. doi.org/10.1177/2325967119897247
Lynch, T. S., Bedi, A., & Larson, C. M. (2017). Athletic Hip Injuries. The Journal of the American Academy of Orthopaedic Surgeons, 25(4), 269–279. doi.org/10.5435/JAAOS-D-16-00171
Suarez, J. C., Ely, E. E., Mutnal, A. B., Figueroa, N. M., Klika, A. K., Patel, P. D., & Barsoum, W. K. (2013). Comprehensive approach to the evaluation of groin pain. The Journal of the American Academy of Orthopaedic Surgeons, 21(9), 558–570. doi.org/10.5435/JAAOS-21-09-558
Individuals suffering from hip, thigh, and/or groin pain could be experiencing iliopsoas syndrome. Could knowing the symptoms and causes help in diagnosis and treatment?
Iliopsoas Syndrome
Iliopsoas syndrome encompasses several conditions that affect the inner hip muscle and can cause hip and thigh pain. The muscle helps to bend the leg toward the body.
The condition is usually caused by overuse injuries and commonly affects individuals who perform repeated hip flexion movements, like cyclists, gymnasts, dancers, runners, and soccer players. (Liran Lifshitz, et al., 2020)
The term is often used interchangeably with psoas syndrome, iliopsoas tendonitis, snapping hip syndrome, and iliopsoas bursitis. However, there are clinical differences.
Hip or groin clicking or snapping that can be heard and/or felt during movement.
Pain and/or stiffness in the hip and thigh area.
Pain that worsens when bending the hip – walking, climbing stairs, squatting, sitting.
Movements that involve bringing the knee toward the chest can worsen the pain.
Causes
The iliopsoas muscles are hip muscles on the front of the hip. They are made up of the psoas major, the psoas minor, and the iliacus. Small, fluid-filled sacs/bursae are within the hip joint between bones and soft tissues. The bursae reduce friction and provide cushioning to help the tendons, muscles, and other structures move smoothly over the bony prominences.
Iliopsoas bursitis happens when the bursa, which is located between the iliopsoas tendon and the inside of the hip joint, becomes inflamed and irritated.
Iliopsoas tendonitis/hip tendonitis happens when the tendon that attaches the thigh bone to the iliopsoas muscle becomes inflamed and irritated.
Iliopsoas bursitis and tendonitis are commonly caused by overuse injuries and intense activities like cycling, running, rowing, or strength training.
Diagnosis
Healthcare providers can diagnose iliopsoas syndrome based on symptom history and a hip examination.
Imaging tests – MRI and X-rays may be used to rule out other injuries or conditions like muscle tears. (Paul Walker, et al., 2021)
Avoid putting weight on the hip for a few days after the injury.
Ice
Apply ice immediately after the injury to bring the swelling down.
Use a cold pack for 20 minutes at a time, several times a day.
Do not apply ice directly on the skin.
Compression
Wrap the area in a soft bandage or use compression shorts to prevent further swelling.
Elevation
Rest as often as possible with the leg raised higher than the heart.
Medical Treatment
Non-steroidal anti-inflammatory drugs like ibuprofen and naproxen sodium can alleviate pain and reduce inflammation. (Paul Walker, et al., 2021)
Steroid injections can be used if symptoms continue or come back with additional injections administered as necessary. (Paul Walker, et al., 2021)
After pain and swelling subside, physical therapy may be recommended, as well as mild exercises to gradually improve hip strength and flexibility. (Paul Walker, et al., 2021)
A healthcare provider may recommend surgery in severe cases where pain persists, and conservative treatments don’t provide enough relief.
Lifshitz, L., Bar Sela, S., Gal, N., Martin, R., & Fleitman Klar, M. (2020). Iliopsoas the Hidden Muscle: Anatomy, Diagnosis, and Treatment. Current sports medicine reports, 19(6), 235–243. doi.org/10.1249/JSR.0000000000000723
Walker, P., Ellis, E., Scofield, J., Kongchum, T., Sherman, W. F., & Kaye, A. D. (2021). Snapping Hip Syndrome: A Comprehensive Update. Orthopedic reviews, 13(2), 25088. doi.org/10.52965/001c.25088
American Association of Orthopedic Surgeons. OrthoInfo. Hip strains.
Can various therapeutic options provide relief for individuals with upper crossed syndrome to restore muscle strength?
Introduction
Many individuals often suffer neck and shoulder pain from poor posture, improper heavy lifting, musculoskeletal conditions, auto accidents, whiplash, etc. The surrounding muscles that connect the neck and shoulders help protect the cervical and thoracic region of the spine and can succumb to injuries that can cause pain-like symptoms causing discomfort to the individual. Neck, shoulder, and back pain are the three most common issues many individuals have experienced. These musculoskeletal disorders can also correlate with pre-existing conditions; many people will feel pain and discomfort while trying to find the relief they seek. One of the most common issues people often experience is upper crossed syndrome, which can be associated with neck and shoulder pain. Today’s article explains what upper cross syndrome is and how it affects the neck and shoulders while also diving into how different therapeutic options like spinal decompression and chiropractic care can reduce the effects of upper cross syndrome. We speak with certified medical providers who incorporate our patients’ information to provide numerous treatment plans to mitigate upper-crossed syndrome in the neck and shoulders. We also inform our patients that there are many therapeutic options, like chiropractic care and spinal decompression, to minimize muscle pain in the neck and shoulders. We encourage our patients to ask intricated and educational questions to our associated medical providers about the pain-like symptoms they are experiencing correlating with upper-crossed syndrome. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer
What Is Upper Crossed Syndrome?
Have you been dealing with muscle pain in your shoulders or neck after being on the computer for a while? Do you feel stiffness in your shoulders that rotating them causes temporary relief? Or does it hurt when you turn your head from side to side? Many of these pain-like scenarios are often associated with upper-cross syndrome. Many people don’t often realize that upper crossed syndrome is a musculoskeletal condition that affects the neck, shoulder, and chest muscles and causes them to be weak and tight due to poor posture. The upper crossed syndrome can cause referred pain to the upper extremities, leading to cervicogenic headaches, limited range of motion, trigger points in the muscles, and muscle imbalance. (Moore, 2004) When many people are dealing with upper crossed syndrome due to poor posture, it can lead to many issues in the neck and shoulders.
How Does It Affect The Neck & Shoulders?
Now, why does upper crossed syndrome affect the neck and shoulders? Many people unintentionally hunched over when looking at their phones, being on the computer, or relaxing at home. This causes specific muscles in the neck and shoulder region, like the serratus and lower trapezius muscles, to become weak while the pectoral and neck muscles are tight. (Chu & Butler, 2021) This, in turn, causes the shoulders to be more rounded and hunched, causing the neck and head to crane forward. When people are dealing with upper crossed syndrome, many would often complain about pain-like symptoms like:
Headaches
Neck Strain
Muscle tightness
Upper back pain
Restricted range of motion
Numbness/Tingling sensations in the arms
The upper crossed syndrome can also occur gradually over time and cause nerve compression to the upper extremities. When the upper neck and shoulder muscles start to affect the surrounding nerve roots, which then leads to nerve dysfunction in the sensory and motor skills when a person picks up an object. (Lee & Lim, 2019) However, many individuals dealing with upper-crossed syndrome can seek treatment to relieve muscle pain in their neck and shoulders.
An Overview Of Upper Crossed Syndrome- Video
Since upper cross syndrome is a musculoskeletal condition that affects the neck and shoulders, it can result in muscle imbalance and pain in the individual. Many people, especially in the working field, develop this syndrome by being hunched over for an extended period. (Mujawar & Sagar, 2019) This causes the head to be more forward, the neck posture to be curved and hunched, and the shoulders to be rounded. The video above explains upper-crossing syndrome, its causes, and how it is treated.
Numerous treatments can help restore muscle strength and reduce muscle pain in the neck and shoulders. Treatments like spinal decompression can help reduce upper crossed syndrome by slowly using gentle traction to the cervical spine region and gently stretching the neck muscles to provide relief. Spinal decompression is one of the non-surgical treatments that many individuals with headaches associated with upper crossed syndrome can find the comfort they seek through pain reduction and improve their quality of life. (Eskilsson et al., 2021) At the same time, spinal decompression can be part of a personalized treatment plan that many individuals can add to their daily routine to prevent the pain from returning. (Saunders, 1983)
Chiropractic Care Restoring Muscle Strength
Just like spinal decompression, chiropractic care is a non-surgical treatment that can be combined with various stretching techniques to restore the neck’s range of motion and reduce pain associated with upper-crossed syndrome. (Mahmood et al., 2021) Chiropractic care incorporates manual and mechanical techniques like MET (muscle energy techniques) and spinal manipulation to realign the spine out of subluxation. When chiropractors integrate MET to manage upper crossed syndrome, many individuals find that their pain has decreased, their cervical range of motion is improved, and their neck disability is reduced. (Gillani et al., 2020) When many individuals start thinking about their health and wellness, they can make small changes to improve their posture and be more mindful of their bodies to reduce the chances of upper-cross syndrome returning.
References
Chu, E. C., & Butler, K. R. (2021). Resolution of Gastroesophageal Reflux Disease Following Correction for Upper Cross Syndrome-A Case Study and Brief Review. Clin Pract, 11(2), 322-326. doi.org/10.3390/clinpract11020045
Eskilsson, A., Ageberg, E., Ericson, H., Marklund, N., & Anderberg, L. (2021). Decompression of the greater occipital nerve improves outcome in patients with chronic headache and neck pain – a retrospective cohort study. Acta Neurochir (Wien), 163(9), 2425-2433. doi.org/10.1007/s00701-021-04913-0
Gillani, S. N., Ain, Q., Rehman, S. U., & Masood, T. (2020). Effects of eccentric muscle energy technique versus static stretching exercises in the management of cervical dysfunction in upper cross syndrome: a randomized control trial. J Pak Med Assoc, 70(3), 394-398. doi.org/10.5455/JPMA.300417
Lee, E. Y., & Lim, A. Y. T. (2019). Nerve Compression in the Upper Limb. Clin Plast Surg, 46(3), 285-293. doi.org/10.1016/j.cps.2019.03.001
Mahmood, T., Afzal, W., Ahmad, U., Arif, M. A., & Ahmad, A. (2021). Comparative effectiveness of routine physical therapy with and without instrument assisted soft tissue mobilization in patients with neck pain due to upper crossed syndrome. J Pak Med Assoc, 71(10), 2304-2308. doi.org/10.47391/JPMA.03-415
Moore, M. K. (2004). Upper crossed syndrome and its relationship to cervicogenic headache. J Manipulative Physiol Ther, 27(6), 414-420. doi.org/10.1016/j.jmpt.2004.05.007
Mujawar, J. C., & Sagar, J. H. (2019). Prevalence of Upper Cross Syndrome in Laundry Workers. Indian J Occup Environ Med, 23(1), 54-56. doi.org/10.4103/ijoem.IJOEM_169_18
Saunders, H. D. (1983). Use of spinal traction in the treatment of neck and back conditions. Clin Orthop Relat Res(179), 31-38. www.ncbi.nlm.nih.gov/pubmed/6617030
Hamstring muscle injuries are common, especially in athletes and individuals with physically demanding jobs. Is there a better chance of full recovery with surgical repair and post-op rehabilitation?
Hamstring Muscle Tear
Most often, hamstring muscle injuries are partial tears of the muscle. These types of injuries are muscle strains that occur when the muscle fibers are stretched beyond their normal limits. Complete tears of the hamstring muscle are unusual, but they do occur in both athletes and non-athletes. Determining the optimal treatment plan depends on:
The severity of the tendon tear
The expectations of the injured individual.
Incomplete tears are when the hamstring muscle is stretched too far, but not completely detached.
Complete tears usually occur at the top of the muscle where the tendon tears away from the pelvis.
A complete tear usually occurs when there is a sudden flexion of the hip and extension of the knee joint – when the muscle contracts in this position, it gets stretched beyond its limits.
Basic hamstring strains can be treated with simple steps – rest, ice, anti-inflammatory medications, and conservative therapies.
Symptoms
Symptoms of a hamstring muscle strain can include pain, bruising, swelling, and movement difficulty. (American Academy of Orthopaedic Surgeons. 2021) Individuals who sustain this injury typically experience sudden sharp pain. Signs of a tear can include:
Sharp pain where the buttock and thigh meet.
Difficulty walking.
Sitting can be difficult as the edge of a chair can place pressure directly on the injury.
Spasms and cramping sensations in the back of the thigh.
Weakness in the leg, specifically when bending the knee or lifting the leg behind the body.
Numbness or burning sensations as a result of sciatic nerve irritation.
Swelling and bruising in the back of the thigh – over time it can travel down to the back of the knee and calf and possibly into the foot.
With a complete hamstring tear, there is usually significant swelling and bruising that develops in the back of the thigh.
Diagnosis
The symptoms can be difficult to spot in the early stages which is why X-rays of the hip or thigh are usually obtained.
In some situations, a fragment of bone can get pulled off the pelvis along with the hamstring muscle attachment. MRI testing can be performed to evaluate the attachment and can define critical features of a complete hamstring muscle tear, including: (American Academy of Orthopaedic Surgeons. 2021)
The number of tendons involved.
Complete versus incomplete tearing.
The amount of retraction – the amount the tendons have pulled back.
This will guide the development of treatment.
Treatment
The treatment of a complete tear will depend on different factors. The other variable is the patient and their expectations.
Treatment is more aggressive in younger individuals like high-level athletes.
Treatment is less aggressive in middle-aged individuals.
Often a single tendon tear can be treated non-surgically.
When one tendon is involved, it is typically not pulled very far from its normal attachment and will develop scar tissue in a positive position.
Conversely, when three tendons have been torn, they usually pull more than a few centimeters away from the bone. These cases have better results with surgical repair. (UW Health. 2017)
Surgeons will use patient characteristics – high-level athletes or less physically active individuals – to guide treatment recommendations.
Rehabilitation
Rehabilitation following surgery can take 3-6 months or longer.
The first six weeks limit weight-bearing with the use of crutches.
Patients may be recommended to wear a brace to reduce tension on the repaired hamstring tendons.
Strengthening does not begin until three months post-op, and even light activities are usually delayed. (UW Health. 2017)
Because this injury can have a long recovery time, some individuals may choose nonsurgical treatment.
Sometimes these individuals experience symptoms of discomfort from sitting and may exhibit long-term weakness of the hamstring muscle.
Full recovery from a complete hamstring muscle injury takes time. Studies have shown high-level athletes are able to resume competitive sports after the repair and rehabilitation of an acute hamstring muscle injury. (Samuel K. Chu, Monica E. Rho. 2016)
Delaying surgical treatment may not always lead to optimal results.
When the tendon is torn away from its normal attachment, it begins to scar around the surrounding soft tissues.
When there is a delay of more than a few weeks following the initial injury, regaining the full length of the tendon and muscle can be challenging.
This could delay the rehabilitation process and may limit the potential for full recovery. (Ho Yoon Kwak, et al., 2011)
With severe injuries, there is a better chance of full recovery with surgical repair but could involve a long recovery and commitment to a post-op rehabilitation plan.
Chu, S. K., & Rho, M. E. (2016). Hamstring Injuries in the Athlete: Diagnosis, Treatment, and Return to Play. Current sports medicine reports, 15(3), 184–190. doi.org/10.1249/JSR.0000000000000264
Kwak, H. Y., Bae, S. W., Choi, Y. S., & Jang, M. S. (2011). Early surgical repair of acute complete rupture of the proximal hamstring tendons. Clinics in orthopedic surgery, 3(3), 249–253. doi.org/10.4055/cios.2011.3.3.249
When individuals experience a neuromusculoskeletal injury strain, can following basic pulled muscle treatment protocols help in healing and a full recovery?
Pulled Muscle Treatment
A pulled muscle or muscle strain occurs when a muscle is stretched beyond its ability resulting in discomfort symptoms and mobility issues. Microscopic tears can occur within the muscle fibers potentially worsening the injury. This type of injury usually causes mild to severe pain, bruising, and immobility, and nerve injuries can develop as well. Common muscle strains include:
Pulled hamstrings
Groin strains
Pulled abdominal muscles
Calf strains
Pulled muscle treatment requires patience to promote proper healing and restoration of optimal function.
Individuals need to focus on the different stages of healing.
Gradually increase activity levels as the body allows to prevent stiffness and atrophy which can cause complications.
Symptoms
The usual symptoms of this type of injury include:
Pain
Limited mobility
Muscle spasms
Swelling
Bruising
Often individuals will feel a sudden grabbing or tearing sensation and are then unable to continue the activity.
Can limit the ability to perform certain activities.
May have moderate swelling and bruising.
Grade III
Severe injury that can cause significant pain.
Muscle spasms.
Swelling.
Significant bruising.
Basic Treatment Protocols
Most pulled muscle strain injuries heal with simple treatment. Following the right steps can ensure an expedited recovery. In the early stages after the injury, there is a balance between doing too much or not enough. The amount of activity an individual will be able to do, and the time required for recovery depends on the severity of the injury. Here are some guidelines in the right direction.
Rest
Rest is recommended for the early recovery stage.
Depending on the severity of the injury this could last from one to five days.
Immobilization is usually not necessary, and not moving at all can lead to muscle and joint stiffness.
To avoid injuries make sure the muscles are not over-exerted.
Gradually increase activity levels when starting an exercise program to build endurance.
Properly Warming Up
Warming up before taking on physical activities will help loosen the muscles and prevent injuries.
Beginning work or exercise with stiff muscles can lead to an increased chance of strain.
Studies have shown that temperature can influence the stiffness of a muscle. (K. W. Ranatunga. 2018)
Maintaining body and muscle warmth helps prevent injury and re-injury.
Injuries and Chiropractic: The Road To Recovery
References
Hospital for Special Surgery, Muscle Strain: What You Need to Know About Pulled Muscles.
Kary J. M. (2010). Diagnosis and management of quadriceps strains and contusions. Current reviews in musculoskeletal medicine, 3(1-4), 26–31. doi.org/10.1007/s12178-010-9064-5
Malanga, G. A., Yan, N., & Stark, J. (2015). Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate medicine, 127(1), 57–65. doi.org/10.1080/00325481.2015.992719
Mair, S. D., Seaber, A. V., Glisson, R. R., & Garrett, W. E., Jr (1996). The role of fatigue in susceptibility to acute muscle strain injury. The American journal of sports medicine, 24(2), 137–143. doi.org/10.1177/036354659602400203
Ranatunga K. W. (2018). Temperature Effects on Force and Actin⁻Myosin Interaction in Muscle: A Look Back on Some Experimental Findings. International journal of molecular sciences, 19(5), 1538. doi.org/10.3390/ijms19051538
Can lumbar traction therapy alleviate an individual’s lower back pain by restoring weak trunk muscles over time?
Introduction
The trunk muscles are the body’s main stabilizers that support upper body weight and stabilize the lower body weight. These muscles work with the lumbar back muscles so the individual can maintain good posture and be mobile when in motion without pain. However, when traumatic or normal forces start to affect the trunk muscles, it can lead to unwanted musculoskeletal pain that can lead to a life of disability and affect their performance in their routine. Weak truck muscles can lead to low back pain issues while causing referred pain to the lower extremities. However, many individuals are finding ways to strengthen their trunk muscles by slowly integrating core exercises and going to non-surgical treatments to reduce the pain they have been experiencing. Today’s article looks at how weak truck muscles correlate with low back pain and how non-surgical treatments like lumbar traction can reduce pain associated with weak trunk muscles. Additionally, we communicate with certified medical providers who incorporate our patients’ information to ease low back pain associated with weak trunk muscles, causing many musculoskeletal issues in the lower body. We also inform them that non-surgical treatments can help re-strengthen the truck muscles. We encourage our patients to ask amazing educational questions for our associated medical providers about their symptoms correlating with weak trunk muscles. Dr. Jimenez, D.C., incorporates this information as an academic service. Disclaimer
Weak Trunk Muscles Correlate With Low Back Pain
Do you often experience low back pain after carrying a heavy object from one location to another at work? Do you slouch more than usual when you are relaxing at home? Or have you noticed that you can’t hold a plank for less than 30 seconds during a workout? Many individuals dealing with these issues in these scenarios could be dealing with weak core muscles that can lead to low back pain. Since low back pain is a common problem that many people have, some of the correlating factors could be weak trunk muscles. Weak trunk muscles in the body can be due to the body naturally degenerating, causing the intervertebral disc to deteriorate. When the water content and spinal disc height begin to go through mechanical changes from unwanted pressure loads, it can cause the intervertebral discs to bulge out of the spine more and cause the surrounding ligaments and muscles to deal with more stress and become weak over time. (Adams et al., 1990) When the trunk muscles weaken, the lower extremities will start to develop musculoskeletal conditions that can lead to pain. Spinal disorders develop over time when normal or traumatic forces begin to affect the quality and quantity of the trunk muscle functions for its range of motion, strength, and endurance when a person is doing normal activities. (Allen, 1988)
So how would weak trunk muscles and low back pain have this relationship to affect a person’s spine? When muscle activity begins to be reduced within the trunk region, symptoms like stiffness and pain can cause postural shrinkage to the spinal disc in the lumbar region. (Cholewicki, 2004) Additionally, when dealing with low back pain, their trunk muscles undergo structural changes that can affect their stability. These changes can lead to reduced movement speed and range of motion, which then causes many of the accessory muscles to compensate for the pain that the person is experiencing. (Van Dieën, Cholewicki, & Radebold, 2003) However, numerous individuals will opt for a treatment plan to reduce low back pain and also help strengthen weak core muscles.
Can Core Exercises Help With Back Pain?-Video
When it comes to strengthening and restoring weak muscles to reduce low back pain, many individuals will try exercising to lessen the pain they are experiencing in their lumbar spine and strengthen their weakened core muscles. The video above indicates that including core strengthening workouts in a workout routine can be essential to pain management. Exercising alone can be challenging without the right motivation, but it can be included in a personalized treatment plan that can be effective and customizable to manage lumbar impairment. (Li & Bombardier, 2001) Many individuals opt for non-surgical treatments due to their cost-effectiveness and how safe it is on the spine to reduce muscle weakness within the trunk muscles.
Lumbar Traction Restoring Weak Trunk Muscles
When dealing with weak trunk muscles correlating with low back pain, incorporating non-surgical treatment could be the answer to reducing the pain they have been experiencing. Non-surgical treatments like lumbar traction, spinal decompression, massage therapy, physical therapy, and chiropractic care utilize mechanical and manual techniques to reduce pain in the upper and lower body portions, help stretch out shortened and tight muscles, and kick-start the body’s natural healing process. Since lumbar traction is a non-surgical treatment, it can help restore muscle strength within the trunk region. Lumbar traction can be used manually or mechanically to increase intervertebral disc space, decrease mechanical stress, and reduce muscle spasms. (Wegner et al., 2013) When many individuals feel relief from their pain and strengthen their trunk muscles gradually, they will notice a difference in their routine and continue to be pain-free after a few session treatments.
References
Adams, M. A., Dolan, P., Hutton, W. C., & Porter, R. W. (1990). Diurnal changes in spinal mechanics and their clinical significance. J Bone Joint Surg Br, 72(2), 266-270. doi.org/10.1302/0301-620X.72B2.2138156
Allen, M. E. (1988). Clinical kinesiology: measurement techniques for spinal disorders. Orthop Rev, 17(11), 1097-1104. www.ncbi.nlm.nih.gov/pubmed/3205587
Cholewicki, J. (2004). The effects of lumbosacral orthoses on spine stability: what changes in EMG can be expected? J Orthop Res, 22(5), 1150-1155. doi.org/10.1016/j.orthres.2004.01.009
Li, L. C., & Bombardier, C. (2001). Physical therapy management of low back pain: an exploratory survey of therapist approaches. Phys Ther, 81(4), 1018-1028. www.ncbi.nlm.nih.gov/pubmed/11276184
Van Dieën, J. H., Cholewicki, J., & Radebold, A. (2003). Trunk Muscle Recruitment Patterns in Patients With Low Back Pain Enhance the Stability of the Lumbar Spine. Spine, 28(8), 834-841. doi.org/10.1097/01.brs.0000058939.51147.55
Wegner, I., Widyahening, I. S., van Tulder, M. W., Blomberg, S. E., de Vet, H. C., Bronfort, G., Bouter, L. M., & van der Heijden, G. J. (2013). Traction for low-back pain with or without sciatica. Cochrane Database Syst Rev, 2013(8), CD003010. doi.org/10.1002/14651858.CD003010.pub5
Can adding calisthenics resistance training to a fitness routine provide health benefits like flexibility, balance, and coordination?
Calisthenics Resistance Training
Calisthenics resistance training requires no equipment, they can be done with minimal space, and are a great way to get a quick burn.
They are a form of resistance training using your own body weight that is low-impact, which makes it accessible to individuals of all ages and fitness levels.
They effectively help build agility, and cardiovascular health, and improve balance, coordination, and flexibility.
Benefits
Muscle Strength
Because calisthenics are easily adaptable to any fitness level, require minimal or no equipment, and are great for beginners and experienced exercise enthusiasts it is a fantastic full-body workout and an excellent way to build strength and muscle. Research supports that calisthenics resistance training can improve muscle strength in various ways.
One study found that eight weeks of calisthenics not only improved posture and body mass index/BMI but can impact strength, even with exercises not routinely performed. (Thomas E, et al., 2017)
During the study, one group did calisthenics and the other maintained regular training routines.
The researchers discovered that the group that did calisthenics increased their repetitions of exercises that were not included.
The group who continued with their regular training routines did not improve on what they could do before the eight-week study. (Thomas E, et al., 2017)
Cardiovascular Fitness
Regular participation in calisthenic resistance training can lead to improved cardiovascular health, including increased endurance and a healthier heart.
Certain calisthenic exercises, like burpees and mountain climbers, are high-intensity movements that can increase heart rate and blood circulation just from the movements.
Gradually performing these exercises at a faster pace, research indicates could potentially experience the same cardiovascular benefits from interval or treadmill running. (Bellissimo GF, et al., 2022) – (Lavie CJ, et al., 2015)
Balance, Coordination, and Flexibility
The movements require a full range of motion that stretches and strengthens the muscles, tendons, and ligaments.
These exercises can help decrease the risk of injury and make daily physical activities easier to perform without over-exertion.
Incorporating calisthenics resistance training on a regular basis can help improve posture, balance, and flexibility, depending on which exercises are recommended.
Exercises like stretches, lunges, and squats help to improve flexibility and mobility.
Exercises like single-leg squats and one-arm push-ups can work the balance, coordination, and proprioception of the body.
Mental Health
Exercise, in general, is known to improve mood, reduce stress, and improve overall well-being.
Calisthenic resistance training can have additional impacts on mental well-being.
For example, the discipline and focus required to perform the movements can help concentration and mental clarity.
One study found that calisthenics can reduce cognitive decline and may be useful for dementia prevention. (Osuka Y, et al., 2020)
Another study found that calisthenics helped mental well-being in individuals with diseases like ankylosing spondylitis and multiple sclerosis. (Taspinar O, et al., 2015)
Types
Bodyweight exercises that use an individual’s own body weight as resistance are the foundation. Common examples include push-ups, squats, and lunges. An overview of some of the types of exercises.
Pulling
These exercises focus on training the muscles for pulling movements, which include the back, shoulders, and arms.
Examples include pull-ups, chin-ups, and rows.
Pushing
These exercises focus on training the muscles for pushing movements, like the chest, shoulders, and triceps.
Examples include dips, push-ups, and handstand push-ups.
Core
Core exercises focus on training the abdominal and lower back muscles, which are responsible for maintaining stability and balance.
Examples of core exercises include planks, sit-ups, and leg raises.
Single-Leg
Single-leg exercises focus on training one leg at a time.
These target the muscles of the legs, hips, and core.
Examples of single-leg exercises include single-leg squats, lunges, and step-ups.
Plyometric
Calisthenics resistance training focuses on powerful explosive movements.
Plyometric exercises challenge the muscles to work quickly and forcefully.
Examples include jump squats, clap push-ups, and box jumps.
Getting Started
Start by making sure calisthenics is an appropriate workout option, especially if you are a beginner or have pre-existing medical conditions.
Once cleared to exercise start with familiar movements that can be done with the correct form.
Pushups, bodyweight squats, planks, lunges, and other basic movements are a good place to start.
Make sure to warm up with light and easy motions that mimic the workout movements.
Aim to work each body part during the workout.
Try for at least two workouts a week.
It is recommended to split the movement patterns.
Reps can be counted or set a timer to switch exercises every minute. This is called EMOM-style or every minute on the minute.
Pick four to five exercises that target various areas.
For example, sit-ups can be done for the core, lunges for the glutes and thighs, planks can be done for the shoulders and core, and jumping jacks or jumping rope for cardiovascular.
Calisthenic resistance training is easily modifiable and can be adjusted to individual needs.
Core Strength
References
Thomas, E., Bianco, A., Mancuso, E. P., Patti, A., Tabacchi, G., Paoli, A., … & Palma, A. (2017). The effects of a calisthenics training intervention on posture, strength, and body composition. Isokinetics and exercise science, 25(3), 215-222.
Bellissimo, G. F., Ducharme, J., Mang, Z., Millender, D., Smith, J., Stork, M. J., Little, J. P., Deyhle, M. R., Gibson, A. L., de Castro Magalhaes, F., & Amorim, F. (2022). The Acute Physiological and Perceptual Responses Between Bodyweight and Treadmill Running High-Intensity Interval Exercises. Frontiers in physiology, 13, 824154. doi.org/10.3389/fphys.2022.824154
Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Exercise Types and the Risk of Developing Cognitive Decline in Older Women: A Prospective Study. Journal of Alzheimer’s disease: JAD, 77(4), 1733–1742. doi.org/10.3233/JAD-200867
Taspinar, O., Aydın, T., Celebi, A., Keskin, Y., Yavuz, S., Guneser, M., Camli, A., Tosun, M., Canbaz, N., & Gok, M. (2015). Psychological effects of calisthenic exercises on neuroinflammatory and rheumatic diseases. Zeitschrift fur Rheumatologie, 74(8), 722–727. doi.org/10.1007/s00393-015-1570-9
Lavie, C. J., Lee, D. C., Sui, X., Arena, R., O’Keefe, J. H., Church, T. S., Milani, R. V., & Blair, S. N. (2015). Effects of Running on Chronic Diseases and Cardiovascular and All-Cause Mortality. Mayo Clinic Proceedings, 90(11), 1541–1552. doi.org/10.1016/j.mayocp.2015.08.001
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
