Here’s a great exercise to help strengthen the Gluteus medius.
“Myofascial pain syndrome (primarily involving the gluteus medius) is present in the majority of patients with LBP (73%) , sciatica (50%), and LBP with sciatica (85%).”
Kameda M, Tanimae H. Effectiveness of active soft tissue release and trigger point block for the diagnosis and treatment of low back and leg pain of predominantly gluteus medius origin: a report of 115 cases. J Phys Ther Sci. 2019;31(2):141-148.
It’s normal for the pain to increase when starting any rehab or exercise program if you have chronic or persistent pain. This is normal and over time this will improve. Exercise/rehab will decrease the pain over time. It will take time. So stick with it and you’ll get better!
Here’s a nice paper that goes into the mechanism of how exercise works.
1. Help control weight (weight loss and weight maintenance)
2. Reduce risk for cardiovascular disease
3. Reduce the risk of type 2 diabetes & metabolic syndrome
4. Reduce the risk of certain types of cancers including but not limited to colon, breast, endometrial and lung
5. Reduce the risks of contracting osteopenia and osteoporosis
6. Reduce the risk of hip and pelvic fracture in the elderly
7. Improve balance and coordination
8. Decrease fall risk in the elderly
9. Decrease pain and increase function in patients with osteoarthritis
10. Maintain lean muscle mass and reduce body fat percentage
11. Control chronic pain with conditions such as fibromyalgia and other autoimmune diseases
12. Promote independence, confidence, and self-efficacy
13. Improve mood
14. Assist in the treatment of psychiatric disorders such as depression, anxiety, bipolar, mood disorders and other conditions
15. Help in the treatment or prevention of substance abuse or other addictions
16. Increase the length and quality of life
17. Prevent or slow cognitive decline in conditions like dementia or Alzheimer’s
18. Improve local or global mobility
19. Improve local or global stability
20. Improve circulation
21. Improve respiratory capacity
22. Improve body mass index (BMI)
23. Improve measures of strength
24. Improve power output
25. Improve sports performance and functional capacity
26. Improve sleep quality
27. Increase sexual arousal
28. Improve energy levels
29. Reduce fatigue
30. Improve mental alertness
If you need help getting started with fitness come see Dr. Steve!
https://www.cdc.gov/physicalactivity/basics/pa-healthy/index.htm
https://emedicine.medscape.com/article/324583-overview
It’s when all of your core muscles work together, a “Super Stiffness” occurs, and all 3 layers of the abdominal wall are activated to protect and stabilize the spine and discs.
Without bending forward, contract the abdominal muscles (like you are about the get punched in your gut –feel them tighten with one hand) and the buttock muscles (as if you are holding in a bowel movement).
You will feel the lower back muscles contract (with the other hand) when you contract your abs and buttocks.
Here are a couple videos showing abdominal bracing and how it’s done!
Chiropractic is the best for delivering drug free pain relief. Study after study shows this!
From the Study:
DENVER — Chiropractic care for musculoskeletal pain is associated with a significant reduction in opioid prescriptions compared with non-chiropractic care in this patient population, new research suggests.
In a new meta-analysis and systematic review, patients who visited a chiropractor for a musculoskeletal pain condition were 49% less likely to receive an opioid prescription than their counterparts who went to other healthcare providers.
https://www.medscape.com/viewarticle/910617?src=soc_fb_190323_mscpedt_news_mdscp_chiropractor&faf=1
Soda and other sugary drinks have to be one of the worst things anyone can do for their health. I constantly tell patients not to drink soda. The average patient who stops drinking soda loses about 5 pounds. That’s great!
Drink water! It’s better for your health. Do you need more evidence that sugary drinks are bad? Here you go.
A Harvard-led study in the journal, Circulation, found people who drink two or more sugar-sweetened beverages a day have a 31 percent higher risk of early death from cardiovascular disease. Each additional soda, sports drink, or sugary beverage increased the risk by 10 percent.
Sugary drinks are linked to 31 percent higher risk of early death, study finds.
Don’t buy it, don’t drink it and most importantly don’t let your kids drink it.
Drink WATER.
If you need help with your diet please give the office a call. Dr. Steve can help!
A: Generally less than 9mm
An imaging analysis of 240 healthy spines measured the height of the intervertebral disc and compared those measurements against age and gender: “Variation in disc height is determined much more by sex rather than age. The maximum height of the interbody space in the adult lumbar spine was at the L4/5 level (8.9±1.7 mm males, 8.6±1.8 mm females).”
Bach K et al. Morphometric Analysis of Lumbar Intervertebral Disc Height: An Imaging Study. World Neurosurg. 2018 Dec 19. pii: S1878-8750(18)32836-5. doi: 10.1016/j.wneu.2018.12.014. [Epub ahead of print]
Did you know chiropractic can help Carpal Tunnel Syndrome (CTS). Here are some facts: CTS affects between 5%-10% of the population and 66%-75% sufferers are female. (1)
Conservative care (chiropractic and Physical therapy) rivals surgery. In fact, adjustments can increase the size of the carpal tunnel(3) reducing the compression on the nerve. Steroids injections and opioids may not be useful according to one study. (2)
If you’re suffering from CTS or trying to avoid surgery call Dr. Steve!
Do you ever wonder if the food you’re eating could be affecting your health? Everyone knows poor food choices can cause weight gain. Did you know poor food choices could be effecting more than your weight?
Inside our bellies, we have an extensive intestinal lining covering more than 4,000 square feet of surface area. When working properly, it forms a tight barrier that controls what gets absorbed into the bloodstream. An unhealthy gut lining may have large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (normal bacteria) that could lead to problems within the digestive tract and beyond. The research world is booming today with studies showing that modifications in the intestinal bacteria and inflammation may play a role in the development of several common chronic diseases.(1)
It’s always a good idea to eat a nutritious, unprocessed diet including foods that help quell inflammation (and avoids foods known to trigger inflammation), which may, at least in theory, help to rebuild the gut lining and bring more balance to the gut flora.
Looking for a program that helps with gut health? Come see doctor Dr. Steve and he could recommend a program that works for you!
https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451
