One of the best preventative measures for back pain is to exercise regularly and keep your back and abdominal muscles strong.

Here’s a few pointers:

• Always stretch before any strenuous physical activity.  In fact it’s a good idea to engage in a regular stretching program like active isolated stretching every day.

• Don’t slouch when standing or sitting.

• Be sure you sit with good lumbar support.

• Switch sitting positions often and periodically walk around or gently stretch muscles to relieve tension.

• Don’t bend over without supporting your back

• Wear comfortable, low-heeled shoes.  Sorry ladies… no I’m not!

• Reduce any curve in your spine while sleeping, and always sleep on a firm surface.  Get a good mattress.  Think about what you spent on your car and how much time you are in it each day.  Now, when you consider that you spend around a third of your life on your mattress, it should be a good one… a really good one.

• Lift with your legs, keeping your back straight.

• Control your weight.

• If you smoke, give it up!  Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.  It won’t worry the government.  They’ll find other ways to tax you.

Also, to keep your spine strong.   As with all bones, you need to get enough Vitamin D every day.

So what causes Back Pain?

Naturally, accidents and sports injuries can be the cause of the pain, but a number of other factors can contribute to back pain, including:

• Poor posture..

• Obesity..

• Poor physical conditioning like lack of exercise..

• Psychological or emotional stress..

• Internal disorders such as kidney stones, infections and blood clots..

• Osteoporosis (bone loss)..

Pain in the Back? Let’s look to the Front!

What a lot of  people fail to realise is that many times, the pain can actually originate from the opposite side of where it hurts.

Sitting for long periods can shorten the Iliopsoas muscles that connect from your lumbar region to the top of your Femur (just under the Greater Trochanter… the ball joint), at the front.)

When these muscles are shortened, it can cause severe pain when you stand up as they will effectively pull your lower back (lumbar) forward.  Many people end up going through drastic medical procedures to “fix” this type of pain, or end up taking big mobs pain killers for extended periods of time, when in fact it can be easily remedied by massaging the Iliopsoas muscle to affect a release.

This type of massage should ONLY be done by a qualified massage therapist.  Why?   Because your Vena Cava… a large thick vein is nearby.  This massage technique is a deep one, but should be done gently.   If you are talking to a therapist about back pain, ask first if he or she is familiar with a Psoas Release. (Pronounced ’so-as’)

You can also use mild stretching to counteract the shortening of your Iliopsoas, especially if you sit for long periods of time every day.

Likewise, having firm abdominal muscles not only holds your gut in, they also stabilise your spine, vertebrae and discs.  Many people completely eliminate their back pain simply by developing stronger abdominal muscles.  Some even wind up with a bonus six pack!

If Back Pain is a problem to you… consider natural, drug free, non-surgical remedies for this common problem.  Make a call today… arrange an appointment and experience the many benefits that Remedial Massage has to offer.

It’s a time of joy, because giving birth to new creation blesses most women with an immense sense of purpose and fulfillment.  To me, the birth of a child is another miracle of God.  Nevertheless, while most women enjoy the bright side of being pregnant, mere men must acknowledge that every pregnant woman goes through her share of discomfort and anxiety, and being pregnant is possibly the most stressful time she will ever have.

The changes alone in a woman’s body are enormous.

A woman who has been pregnant previously would know just how hard it can be.  The first few weeks or months entails morning sickness and confusion.  During the forty weeks before the birth, she will have endured periods of back pain, neck pain, nausea, varicose veins, swelling of the feet and legs, anxiety, fatigue, forgetfulness and constant lethargy.  Her blood circulation is reduced and general movement is likely to be limited.

From a males point of view, all this is not much to look forward to.   However, the mums I know reckon it’s worth every second!

There are so many things ladies  give up during their pregnancy because their baby’s well-being is the centre of their focus.   Prenatal Massage helps a woman through what can be a both interesting and difficult time.  During this time, women rightly deserves to be indulged and comforted often (remember this, men), and Prenatal Massage will fit the bill for her.

Prenatal Massage soothes and relaxes the pregnant woman’s sore, overburdened and aching muscles.   The baby in the woman’s womb also benefits much in Prenatal Massage.  It improves health and well-being.  Prenatal Massage is said to promote a healthier and more comfortable environment for the unborn inside its mother’s body.

Does Prenatal Massage help?

Like any massage, Prenatal Massage loosens and relaxes the pregnant woman’s muscles while improving the blood circulation in her body.  Most importantly, Prenatal Massage helps to increase the flexibility of the pregnant woman’s body making her labor and subsequent delivery easier and less painful for her.

Some ladies can easily lie in their tummy up to the four month stage with no discomfort but after that, she is more comfortable in a special massage chair.
Some women even ask for their massage therapist to be present while they are in labor.  It is proven that mothers who have undergone Prenatal Massage during their pregnancy and in labor have an easier time of the birth.  Massage stimulates the body to release endorphins, which are natural pain-killers.

Benefits of Pre-natal Massage.

• Eases backaches, headaches, shoulder and neck aches that may be caused by muscle tension and shifts in posture to accommodate increasing weight.

• Helps reduce swelling in such places as hands and lower legs.

• Decreases pain in the pelvic/hip area.

• Increases blood circulation which provides more oxygen and nutrients to both mother and fetus and stimulates the lymph system, thereby increasing immunity and removal of toxins.

• Soothes and relaxes the nervous system by releasing endorphins into the mother’s body.  As a result, the expectant mother feels more relaxed and at-ease and will also sleep more easily and more deeply.

• Improves  and aids digestion.

• Reduces fatigue.

• Improves skin elasticity that can help reduce stretch marks.

• Can alleviate the stress on weight-bearing joints, like the knees, which take the extra weight of a growing baby.

• Promotes relaxation and deep breathing.

• Stabilises hormonal levels and helps relieve depression or anxiety caused by hormonal changes.

• Eases the load on the heart and helps keep the blood pressure in check

• Enhances the pliability of skin and underlying tissues

• Prepares the mother-to-be for an easier delivery with its sedating effect on the nervous system, promoting relaxation and stress relief.

• Offers a natural, safe, drug-free alternative choice for pain relief because taking medications are often limited during a pregnancy for the risk to the unborn child.

Pre-natal massage may not be recommended to expectant mothers with high blood pressure or diabetes.

All expectant mothers should check with their midwife or obstetrician prior to getting a massage.

It is important to share information about your condition and your preferences with your pregnancy massage therapist so that he can a render a massage suitable to your personal needs.

During labor, massage brings you closer to the midwife or whoever is caring for you.  Just being touched by someone who wants to help you can be very empowering when you’re coping with contractions and are perhaps tired and anxious.

In advanced labor, your husband can use the heel of his hand to massage firmly over the base of your spine. He will need to apply quite a lot of pressure to counteract any strong contractions. He can also use his thumbs to make circles over the dimples in your bum, but you need to tell him what feels best.

Don’t forget the Feet.

It’s also important to know if your therapist is aware of certain trigger points that are to be avoided.

There are women who say that they can’t tolerate having their feet touched, but enjoy a firm, rhythmical foot massage. The massage does need to be firm, using the flat of the hands rather than the fingers or thumbs.

Prenatal Massage is not suited to all expectant mothers.  Some may benefit from it, while others will not… in fact there are those who should refrain.  It is therefore important for a pregnant woman to ask her midwife or obstetrician if she can have Prenatal Massage and if it is going to be safe for her.

After the birth, massage is also helpful.  The massage is supposed to bring back balance back into the woman’s body, which has been through literal turmoil.  As well as helping the mother through possible depression afterwards, it helps improve the skins resilience, which has been stretched by pregnancy.

This brings back her muscle tone and helps get rid of her ‘mummy tummy’.

Trigger points are areas in a muscle that are sore and react to direct pressure, and are there to tell us that all is not well in that area.

There are two types of trigger points that include Active Trigger Points that cause muscular pain and cause “referred pain” to another area of the body when pressure is applied to them.

Then there are Latent Trigger Points that only hurt when pressure is applied.  They don’t refer pain to other areas.

Trigger Points are are also referred to as knots in the muscle and are quite common in people who lead active lives.

Trigger Points and Acupressure Points are different.

Acupressure points are blockages of the body’s energy pathways.

Trigger points are physical and an experienced therapist can feel them.

Western medicine is only beginning to understand the effects of active points stimulation.  It’s believed that stimulation of active points leads to an increase in the release of Endorphin, a natural body painkiller and muscle relaxant.

It’s possible that pain caused by Trigger Point activity may be the biggest cause of lost time in the workplace.

What do we do with them?
Trigger Point Therapy is a technique where a therapist uses direct pressure to sore muscle tissue to relieve pain in the body.  Massage and Trigger Point therapy are often performed together.

The purpose of trigger point therapy is to eliminate pain which enables us to get the muscles back to where they are supposed to be without it hurting so much.
Therapist locate and deactivate them using direct finger pressure.

Generally, muscles don’t like being moved to where they are supposed to be when they were content to be some place else.  When worked on, they probably will let you know it for a day or two, and if it took a while for the muscle into that fatigued condition, it will likely take more than one massage to make it behave.

However, when the pain is reduced, your range of motion will be enhanced, tensions eased, and your circulatory system cops a boost as well.

If you’re experiencing muscular aches and pains, call today and arrange an appointment for a Remedial Massage.  We’ll have you feeling better in no time.

When dealing with patients, as Therapists,we need to view the body as a whole. Our perspective should be modified to incorporate a complete picture from head to toe including an appreciation of its component parts.

By becoming aware of our own posture, and of ways to correct it, we are often able to give advice to all those who are open to receive it.

Posture’ means simply position or alignment of body-parts.  It means:

• Body-alignment that favours function.
• Position that requires the least muscular work to maintain, and which puts the least strain on muscles, ligaments and bones.
• Keeping the body’s center of gravity over its base.

Good posture in standing position, for example, means head and chest held high, chin, abdomen and buttocks pulled in, knees bent slightly and feet planted firmly on the ground slightly apart.

Thanks to gravity, the only way the body can be kept upright is through muscles exerting a continuous pull on the bones in the opposite direction to gravity.

The muscles are able to do that thanks to their property of tonicity.

Tonicity or muscle-tone refers to the constant readiness of the muscles to react.  Our muscles are never completely at rest.  They can lose their tone through illness, old age, accident and lack of exercise, and become flabby.

Massage is an excellent way to restore muscle-tone.

Effects of Bad Posture:

• Poor posture throws more work on the muscles to counteract the pull of gravity and therefore hastens fatigue.
• It puts more strain on ligaments… more abnormal strain on bones… and could lead to deformities (e.g. spinal misalignments).
• Bad posture interferes with respiration and heart action.  It can even diminish the feeling of self-confidence.  You’ll probably start feeling like a dag and your quality of life heads south.

Ideal Plumb Alignment:

If we were to drop a line down the side of the body and line it up with the Lateral Malleolus (aka ankle bone), on the way up, it should pass slightly to the front of the midline of the knee.
Progressing higher, it should pass through the centre of the hip joint… higher and through the shoulder joint and through the lobe of the ear.
Slightly posterior to the apex of the normal surface.

Muscle Role In Posture:

Mans basic instinct is to prevent himself falling forward, consequently his muscle maintain the original stance.

The muscles that hold man erect against gravity are called postural muscles.
These muscles have a majority of slow twitch (red) muscle fibres, which can hold a contraction for a long time before fatiguing. If posture is not balanced, postural muscles are required to function more like ligaments and bones. Postural muscles tend to shorten and become hypertonic when under strain.

In contrast the phasic muscles, which have a majority of fast, twitch (white) muscle fibres and will tire out fast. It is more common to find muscular tendinous junction problems in phasic muscles. The four most common problems are micro tearing of the bursitis. Phasic muscles will weaken in response to postural muscle shortening. Phasic muscle can become hypertonic. This almost always results from some sort of repetitive behaviour and is a common problem in athletes.

Imbalance between these muscles leads to postural abnormalities, which need to be corrected by an exercise program that stretchs thePpostural muscles and strengthens the Phasic muscles.

Military Type Posture:

Many people try to solve their slouching problem by telling themselves to “Stand Up Straight!” … and if they didn’t correct themselves, their parents or teachers did.  These people take on a military-style posture. But in reality, military-style posture causes just as many problems as slouching.

The phasic muscles are purposely being used to maintain the military-style posture and these muscles will fatigue quickly. This is why when most slouchers try to correct their posture they can only maintain the “correct” posture for a few minutes and then they collapse back into their comfortable slouch.

In this ‘military type’ position, the chest is elevated and the pelvis is tilted forward putting the rectus abdominis in a somewhat elongated position. The lower back and the hip flexor muscles are in a shortened position. Due to the anterior pelvic tilt, the hamstrings are in a slightly longer position than in ideal alignment.

Although this posture is not one of the four main types of postural alignment, the Military type posture can occasionally be observed.

With  this “military type” position, the chest is elevated and the pelvis is tilted forward putting the rectus abdominis in a somewhat elongated position. The lower back and the hip flexor muscles are in a shortened position.

It is characterised by an increased curve in the lumbar spine of lower back and an anterior pelvic tilt.

The client shows a posture in which the chest is pushed forward.

Kyphosis Posture:

This image shows the typical posture of someone with an increased Thorax (Kyphosis) and an hyper extended lower back (Lordosis).

This position places stretch on the anterior hip joint ligaments, the one-joint hip flexor muscles and the external oblique abdominal muscles. These muscle groups usually show stretch – weakness. The lower back and hamstring muscles are likely to be strong and somewhat short. In the upper trunk, the opposite conditions prevail. The upper back muscles show stretch ‘96 weakness and the upper abdominals are likely to be strong.

Kyphosis is usually associated with an increase curve of the thoracic spine. Along with this, a slightly posterior pelvic tilt is seen along with a reduced lumber curve and a forward head position. The client will show a hunched over posture with a depressed chest.

Lordosis:
We speak of Lordosis when there is an increased curve in the lumbar spine of lower back. Often there is also an increased pelvic tilt. This posture shows the stomach and head are pushed forward.

Lordosis is defined as an excessive inward curve of the spine. It differs from the spine’s normal curves at the Cervical, Thoracic, and lumbar regions, which are, to a degree, either Kyphotic (near the neck) or Lordotic (closer to the low back).

The spine’s natural curves position the head over the pelvis and work as shock absorbers to distribute mechanical stress during movement.

Lordosis is found in all age groups. It primarily affects the lumbar spine, but can occur in the neck (cervical). When found in the lumbar spine, the patient may appear swayback, with the buttocks more prominent, and in general an exaggerated posture. Lumbar Lordosis can be painful, too, sometimes affecting movement.
Not every Lordosis requires medical treatment. However, when the curve is rigid (fixed), medical evaluation is warranted.

Flat Back Posture:

The term ‘flat-back’ describes a faulty posture where the spine appears straight.  It doesn’t have the normal curves of a healthy spine. A ‘flat-back’ posture has a forward head, or excessive extension of the cervical spine. He has increased flexion of the upper portion of the thoracic spine while the lower portion of the thoracic spine is straight. His lumbar spine is flexed. As a result, his pelvis is tilted backward and his hip joints are extended. His knees may be extended as well.

People who have flat-back posture often have strong abdominal muscles, though the positioning of the pelvis indicates that the hip flexors are weak. The hamstrings will be tight also, pulling the pelvis into a backward or posterior tilt. Weak neck flexors and tight neck extensors contribute to a forward head.

In flat low back posture, generally the hamstring muscles are tight, which brings the back side of the pelvis closer to the thigh. As the pelvis moves forward, it has a straightening effect on the curve of the lower spine.

Along with tight hamstrings, the flat low back posture will also show strong lower abs, back muscles and weak quadriceps muscles.

While it is good for your back to have strong abdominal muscles, a flat low back posture is a deviation from ideal alignment, and affects posture and balance.

Occasionally due to the position of the hip it can be difficult to fully straighten the knees when standing.

Sway Back Posture:

A Sway back posture can be seen with a neutral or posterior pelvic tilt with the hip almost rolled upward to the front. The client shows a relaxed posture, leaning backwards with the upper body.

A Sway-Back posture has several characteristics.

The head is forward. There is increased flexion in the upper back.

• The ribs are positioned behind the hips.
• The pelvis is tilted back, yet it sways forward from the feet. Both hip knee joints are hyperextended and the ankle joint is usually neutral.
• The consequence is someone whose trunk seems to be behind the rest of the body. The chest seems to be depressed, and the hips seem to thrust forward.
• Pregnant women tend to have this posture, and some continue to stand this way when carrying their children after birth, to offset baby’s weight and have their arms free to do chores.
• Someone with sway-back posture may complain of back pain.

A person that has the sway-back posture has weak hip flexors and external obliques. The muscles that extend the back are weak also. The forward head position makes for weak neck flexors, and the low back can be very tight, requiring stretching. The hamstrings and internal obliques may also be tight.

Scoliosis:

With this condition, we have a lateral or sideways curve in the spine that is apparent when viewing the spine from behind. It can be genetic or due to abnormalities or diseases of bone, muscle or nerves. A mild degree of Scoliosis is common, occurring in up to 50 per cent of the population.

Scoliosis generally does not require any specific treatment. However, severe scoliosis does indeed need treatment. Scoliosis occurs mainly in the thoracic and thoraco-lumbar regions.

Between the ages of about nine and fourteen, children bones grow rapidly and can in some children form excessive bony deposits in spots of the skeletal structure. At this time the backbone or spine may show signs of developing Scoliosis.

There are two basic types of Scoliosis.

Structural and Functional.

In the structural Scoliosis the mechanics of the curve are such that rotation of the vertebrae occurs in combination with lateral curvature, and this usually produces a protruberance of one side of the rib cage, seen best when a person bends forward. This is the worst type of scoliosis, and it can be progressive.

In the functional Scoliosis, fixed rotation does not occur, and the curvature is usually non-progressive. This type of Scoliosis is classified into postural, and most commonly due to a short leg.

Three types of back muscles that help spinal function are the:

• Extensor muscles.

These are attached to the back of the spine. These muscles permit us to stand and to lift objects. These include the large muscles in the lower back (erector spinae), which help hold up the spine, and gluteal muscles. (Glutes)

• Oblique muscles.

These are attached to the sides of the spine. They help us rotate the spine and maintain proper posture.

• Flexor muscles.

Attached to the front of the spine, these muscles include the abdominal muscles. They allow us to flex, bend forward, lift and arch the lower back. When the abdominal muscles are weak, the muscles that allow us to bend at the hip get tighter, increasing the curve at the lower back.

Causes of Back Pain:

The facet joints or other bony parts of the spine become injured or inflamed, which can cause those bigger muscles of the back to contract involuntarily. That’s called a spasm… an acute involuntary contraction of muscles resulting in pain, and restricting function.

Persistent stress can causes the muscles to tighten up, consuming energy that is required to hold the spine erect.

Tight muscles in the back of the thighs can cause changes in the position of the pelvis, affecting movements of the spine.

You will remember at school you learned that for every action there is a reaction. It’s the same with muscles.

Each muscle in your body has an opposing muscle.  A competent massage therapist keeps this in mind when restoring balance to the muscle groups of the back.

If you are experiencing back pain, make the call and arrange an appointment.  You’ll be surprised how beneficial Remedial Massage can be.  With any massage however, it’s advisable to wear comfortable underwear that’s not too tight.

I’m not referring to your nagging wife or lazy husband.  This is all about pain in that muscle tucked in behind the Glutes… the Piriformis, and someone in the world of the wise has named it the Piriformis syndrome.

The Piriformis Syndrome effects countless numbers of people daily, and doctors refer to it as neuropathic entrapment.  That means that a muscle deep under the gluteal area called the Piriformis is tight or inflamed which decreases the performance or flow of the largest nerve in the body (the sciatic), which passes behind it.  Sometimes, it goes through the muscle.  Tightness in the Piriformis  will cause pain can be in or around the muscle, and along  the sciatic nerve, usually in the back of the thigh, and possibly all the way down into the foot. Shooting pain along the sciatic nerve distribution is called sciatica.  Pain can also be referred up into the lower back region.

If you have pain walking uphill or up stairs, along with pain after prolonged periods of sitting, it’s quite possible you have a dicky Piriformis.

Where is it?

The origin of the muscle is the front the sacrum.  The sacrum is that triangular shaped bone at the base of the spine between the two hip bones, forming the pelvic girdle. The Piriformis Muscle then goes through the greater sciatic foramen (that’s a hole in the pelvis) before it blends into its tendon and inserts onto the top of the Femur at the Greater Trochanter ( hip bone).

The sciatic nerve travels through the greater sciatic foramen (that hole I told you about) behind the Piriformis Muscle.  In about 15% of the population, the sciatic nerve goes through the Piriformis muscle. It’s no surprise then that those within that 15% would be much more likely to experience Piriformis syndrome. Regardless, a tight and/or inflamedPiriformis will eventually lead to a condition known as Sciatica.

Function?

The function of the Piriformis is to abduct and laterally or externally rotate the femur. Abduction of the thigh means to move the leg out to the side away from the body. Lateral (a.k.a. external) rotation means to rotate the hip such that your toes are pointed out to the side instead of forward.

Runners, cyclists, and weightlifters usually experience the condition. Another cause is sitting for prolonged periods with the hips abducted and externally rotated. This can occur at one’s desk, but it is also very common while driving for long periods of time.

Treatment:

Stretching is good.  Deep tissue massage is  also invaluable in treating Piriformis Syndrome.  Undoubtedly, the best  technique is an active release. It’s a very precise technique that’s used to remove any adhesions that might have formed within the Piriformis or between it and the Sciatic Nerve.

A deep tissue massage can help if the therapist is familiar with the anatomy of the deep gluteal muscles.  If you’re experiencing the symptoms of Piriformis Syndrome or tight Gluteal muscles, make a booking and feel the difference Remedial Massage can make.  With any massage however, it’s advisable to wear comfortable underwear that’s not too tight.

The Gluteal group of muscles consists of three  muscles: Gluteus Maximus, Gluteus Medius and Gluteus Minimus.  “Gluteus” is from the Greek and means rump.  “Maximus” is the largest of the muscles and “Minimus” the smallest.  The role of the Gluteus Maximus is different from the Medius and Minimus muscles because of their attachment points.

The Gluteus Maximus is the largest and most posterior of the group, and is the big overlaying muscle in the buttocks.  It originates at the posterior Sacrum, Ilium and the superior gluteal line of the ilium, and attaches to the gluteal tuberosity of the femur and the iliotibial tract.  This muscle contracts to swing the upper leg backward, and is heavily used during swimming and squatting.

The Gluteus Maximus extends the femur at the hip and laterally rotates the extended hip. The Gluteus Maximus is used mostly for power as in going upstairs, jumping, rising from a sitting position, climbing or running.  I think it’s one of the hardest working muscles of the body.

The Gluteus Medius and Minimus muscles are located below the Maximus, and all three are referred to as ‘the Glutes’.

When these and other butt muscles are tight and visually pleasing to the opposite sex, there is the possibility of adverse effects on the body elsewhere in the body.

Sciatic Pain:

The Piriformis is often involved in Sciatic pain.

The   Piriformis  Muscle is a short, small muscle that is located deep in the buttock region. It functions to rotate the thigh, and helps to stabilise the hip joint during walking. This muscle lies next to a major nerve (the Sciatic Nerve) and blood vessels.

The Sciatic Nerve starts at the Lumbar vertebrae 4 and 5, (L4 and L5) passes through a notch in the hipbone under the Piriformis muscle and travels down the leg.

In most people, it passes under the Piriformis Muscle, and in others, it passes right through it.

If the Piriformis is tight for whatever reason, it can compress the Sciatic nerve causing pain to the lower back, buttocks or the legs.  This is a condition known as Sciatica.

Pills may provide temporary relief but they don’t address the cause.

Often, a simple remedial massage technique can make the symptoms of sciatic pain just disappear without the need for anti-inflammatory tablets or other treatments.

If you’ve ever visited a remedial therapist and mentioned that you have a sore back, sore legs, sore knees and or feet and he or she doesn’t at least mention working on or releasing your butt muscles, then question their qualifications.

The therapist may have to consider that the patient has limited time, but those muscles are very significant.

If the therapist doesn’t understand their implications for the rest of the body, he or she may not be as qualified as you think.

For obvious reasons, some people are dubious or uncomfortable about having their buttocks massaged.  Other people will say it’s “just magic” because if it’s done professionally with no embarrassment ,they’ll only feel the tight spots disappearing and realise how much better they are going to feel later.

At the end of the day however, whether or not you want the therapist to massage your buttocks is up to you.  Just bear in mind, your “nice tight butt” is not just something you sit on.  It’s a range of vital muscles that can have various impacts on the rest of your body.

Not massaging the buttocks… in other words, just massaging a sore back means the therapist may just be treating the symptom of the problem, not the cause or an important contributing factor.  With any massage however, it’s advisable to wear comfortable underwear that’s not too tight.

The Psoas is perhaps the single most involved muscle, and it is the cause of most grief in the low back, neck, shoulders and especially the hip joint.  Often, the patient will complain of feeling sore in the groin.

A contracted Psoas will significently reduce performance in athletes and accident victims and has a detrimental affect on our ability to function properly at work.  When it is released, it gives a profound feeling of relief, and is likened to a heavy weight being removed from their hips and lower back.

The psoas major plays an important role in maintaining the lumbar lordosis.  Contractures of one or both psoas (major and minor) through over use or muscular imbalances will definitely affect pelvis rotation.

In most back and hip pain complaints, the cause is often the psoas muscle which is one of the most important muscles in the body. Problems related to the Psoas include: low back pain, sacroiliac pain, sciatica, disc problems, spondylolysis, scoliosis, hip degeneration, knee pain, and menstruation pain. The list can also include pelvic tilt, leg length discrepancies, lumbar lordosis and kyphosis

Primarily, the Psoas flexes the hip and the spinal column with an average length of 400 millimeters. It’s a very powerful muscle, and runs down the lower mid spine beginning at the 12th rib connecting with the vertebral bodies, discs and transverse processes down the lumbar vertebrae.  Then it passes across the pelvis to attach on the inside top of the leg at the lesser trochanter.

The lower portion combines with fibres from the iliacus muscle, which sits inside the surface of the pelvis and sacrum, to become the Iliopsoas muscle as it curves over the pubic bone and inserts on the lesser trochanter.

What is the function of the Psoas?

The psoas functions as a hip and thigh flexor, which makes it the major walking muscle.
If the legs are stationary, its action is to bend the spine forward.  If sitting, it stabilises the trunk.  The lower psoas brings the lumbar vertebrae forward and downward to create pelvic tilt.

When we think of smooth, elegant and graceful movement in dancers and athletes we are looking at the psoas functioning at its optimum. It requires that the psoas maintains the pelvis in a dynamically neutral orientation that can move easily and retain structural integrity. This creates positions of the spine that require the least muscular effort.

Common Ailments

Sore back, shoulders and knees are common complaints of people who lead a full and active live. Let’s face it, there are many occupations that are not kind to muscles.

In most cases, one of the major common denominators of these problems is imbalance in a muscle group known as the Iliopsoas aka Psoas Major, Psoas Minor and Iliacus muscles.

These are the hip flexor muscles and extend from along the side of the spine from about mid-torso down to the base of the spine then across the front of the hips to the top of the leg.

Most people are familiar with muscle names like quadriceps (quads), hamstrings, calves, “abs,” biceps, triceps, “lats,” etc because they deliberately exercise them.  But I doubt if even .001 per cent of the population knows they have this Iliopsoas muscle group let alone its actions and the musclar imbalances it can cause in the rest of the body.

Because Iliopsoas muscles flex the hip, they contract every time you walk, run, jog, climb, sit or bend. Think about how much and how often this happens every day!

They are also postural muscles – in other words, they help hold you upright while you are standing and sitting – and are designed to take a lot of hard work and punishment before they ever feel sore.

But that does not mean they are not tight. If they are, they can put all sorts of uneven pressures on the hip.

They are quite substantial muscles and pull the front of the hips downwards, causing muscles in the lower back and along the spine to tighten as the back of the hips tilt up (hence the back pain).
Among these lower back muscles is the Quadratus Lumborum from the top of the hip on an angle to the spine.  It acts like guy ropes for the spine, helping to stabilise it and keep it balanced.

If the Psoas muscles from one side of the spine pull tighter than the other, it tilts one side of the hips higher, putting uneven pressures along the back of the spine and on several major leg muscles which go across the hips and knee joint.

Because the Iliopsoas group can cause tightness in muscles controlling flexibility of the spine (including Quadratus Lumborum), they also can have a big impact on shoulder muscles.

When you start to raise your arm above your shoulders, at about 150 degrees the shoulder blade begins to rotate upwards and the spine flexes to accommodate this.

If the spine is too rigid from tight muscles, then the muscles moving the shoulder blades need to work harder and can fatigue or become sore.

Pain in your back, shoulders or knees is usually due to tight or strained muscles in those areas but, in fact, it is often the hip flexors that have caused those muscles to be tight in the first place.

Hopefully from the above, you will agree the reason for muscle and joint pain is not always what it seems and that the therapist should look at the bigger picture to give you the most effective treatment.

A good tip if you’re ringing around to find a remedial massage therapist is to ask the masseur, “Can you do a Psoas (pronounced so-as) Release?”
A qualified and competent therapist will know straight away what you are referring to.

Psoas Release

A Psoas Release is a technique used to help release tight hip flexor muscles across the front of the hip, to balance the hip and get it back in correct alignment.  This then helps reduce or remove some of the uneven pressures on other muscles in your back and legs.
It involves putting pressure from the fingertips into the Psoas muscles just above the hips and lowering and raising the leg against this pressure to stretch the muscle.

It can sometimes be quite uncomfortable or painful, depending on how tight the muscle is, but the results are well worth a possible few minutes of discomfort well within your normal pain tolerance.

Without this technique, therapists who only treat the areas you say are sore are often only doing half a job (if the hip flexors are part of the problem)

In reality, they may only be treating a symptom of the problem, rather than the probable cause as well.

Health care is expensive enough without having to make repeated visits for problems which often can be fixed or greatly relieved quickly when a Psoas release is included in the treatment.

If you haven’t tried massage therapy for a bad back or that pain in your hips, make a call today.  Make an appointment and experience the many benefits that massage has to offer.  With any massage however, it’s advisable to wear comfortable underwear that’s not too tight.

It’s good to know most muscle and ligament injuries are not all that serious. They might hurt a lot and feel serious, but they are not usually going to put you at risk for prolonged health problems. Some injuries are more significant than others though, so it’s important to recognise symptoms of a pulled back muscle and begin therapy as soon as possible to avoid further continuing problems.

Severe Pain:

Severe pain in one or more of your back muscles is a symptom of a pull. You might feel a sharp pain that drives you mad. Sometimes acute pain only occurs when you are in a certain position, and in more serious cases, it is continuous. This intense stabbing feeling indicates a serious strain in the muscle tissue.

Stiffness or Tightness:

A stiff back is also a sign of a pulled back muscle and tightness in your back demonstrates you might have strained one or more muscles. Limited motion and constricted flexibility is an indication you may have a pulled back muscle. The affected ligament will often resist movement and you could feel a pulling sensation, and demonstrates the muscle is not able to stretch normally.

Spasms:

A spasm is defined as an acute involuntary contracture of muscles resulting in pain and restricting function. A pulled back muscle can cause severe discomfort and spasms are incredibly painful, and should bet treated tas soon as possible to avoid further complications. Newly injured muscles sometimes go into spasm when the muscle contracts in a violent manner. This type of uncontrollable contraction can last for a few seconds, a few minutes or even hours. Back spasms are serious, so get to treatment as soon as possible.

Weakness:

Weakness or abnormal strain are symptoms of a pulled back muscle. You might have difficulty lifting certain objects, bending over, sitting down or walking. This are signs your muscles are not functioning properly, while limited range of motion and your inability to go about your daily life can be really frustrating. If you have a back problem that prevents travel, you may need a Massage therapist who offers a mobile service.

Tingling:

This feeling can be similar to what happens when your hand falls asleep. Blood flow is cut off and when it starts up again, you feel pins-and-needles. The same concept applies to strained back muscles. Injured muscles might not be able to circulate blood efficiently, causing tingling in the affected area.

Dull Burning Pain:

A dull burning pain is often an indication a pulled back muscle. You might feel the sensation that your muscle is on fire. Swelling occurs when a muscle is impaired, and it is common to feel a unusual amount of heat in the area of the injury. Burning pain is not considered as severe as acute pain, but it can be very traumatic over a prolonged period.

Heat in the Muscle:

A pulled back muscle can sometimes feel hot to the touch. The affected area might get hot as the swelling from the injury causes increased blood flow to the area. Major swelling and excessive heat go together. Run your hand over the injured area to see if you detect swelling or excess heat. If you feel this, you’re dealing with a pulled muscle.

If muscle-related problems are the cause of your back pain as is often the case, massage treatments can be very effective and bring about significant relief. Sometimes just talking to a qualified, competent massage therapist who can explain aspects you never even considered about the interaction and effect of a range of muscles and how they influence back pain brings mental relief in itself.

With any massage however, it’s advisable to wear comfortable underwear that’s not too tight, and if you haven’t tried deep tissue massage therapy for your back problems,  make a call today.  Arrange an appointment and experience the many benefits that deep tissue massage has to offer.

The back muscles are a complex set of muscles made up of three groups: superficial, intermediate, and deep back muscles. Some of the muscles are large and some are so small that they are hardly noticed. That is, until you “pull” one of them.

Back pain is due to strain on the muscles. The risk of strained back muscles can be reduced by learning what back muscles actually are and learning how to keep them strengthened and toned.

The superficial back muscles are the muscles closest to the outside of the body. This group works together to move the shoulders, arms, and neck.

From the Occipital Ridge and extending below the shoulder blades and out toward the shoulder, the Trapezius muscles (traps for short) works together with the Levator Scapulae (a neck muscle) to move the shoulders and neck.

These muscles also work in conjunction to bend and rotate the neck if the shoulder is held in a fixed position, or to raise the shoulder if the head is held in a fixed position.

The Trapezius muscle is one of the largest muscles in the body and pain from the it can refer to other parts of the body. Pain in the Trapezius muscle can be caused by tension, stress, extended periods seated or inactive, or simply lack of exercise.

The Rhomboid Minor and Major muscles connect the shoulders to the spinal column. These muscles work with the Trapezius muscle to raise, lower and rotate the shoulder. Long periods of repetitive movement of the arms can cause these muscles to ache.

The Latissimus Dorsi is the most powerful of the back muscles. The Latissimus Dorsi (lats for short) and literally the ‘broadest muscle of the back, covers much of the lower back, extending from the hip bone to a tendon that extends from the upper part of the humerus (upper arm bone).

The Latissimus Dorsi helps to extend and rotate the arms during exercises such as swimming, helps the Pectoral (pecs) and Abdominal muscles (abbs) to elevate the trunk during activities such as climbing, and helps the Serratus Posterior Inferior muscle to raise the lower ribs while breathing.

The group of intermediate back muscles work with the respiratory system. These muscles move the ribs during the breathing process. The Serratus Posterior Superior muscle is located behind the second to fifth ribs and is responsible for elevating the upper section of ribs.

The Serratus Posterior Inferior muscle is located behind the ninth to 12th ribs and is responsible for elevating the lower section of ribs.

The deep back muscles are the strongest group of back muscles and play an important part in keeping the body erect. This group of muscles work together with the abdominal muscles to keep the body erect and also to bend and rotate the head, neck and trunk.

The Erector Spinae is a deep muscle of the back and stems from a tendon attached to the crest of the sacrum… that part of the backbone at the level of the pelvis, formed of five fused vertebrae.

When it reaches the level of the small of the back, the erector divides into three columns, made up of three parts…. the spinalis most medially (next to the spine), the longissimus in the center, and iliocostalis laterally.

The spinalis is just next to the spine, and to work on this muscle you will need you use your fingertips or thumbs.

The longissimus is the main meat of the erector group, and is palpated as a taught rope half an inch lateral to the spine.

The muscle system extends the length of the back and its function is to straighten the back and to rotate it side to side. Because of it’s lateral position, a tight iliocostalis can bring a hip up, or bring the ribcage down toward the hip.

The Splenius Capitis is found in the back of the neck, connecting the base of the skull to the spine. This muscle extends and rotates the head. The Splenius Capitis can be irritated by activities such as holding the neck bent awkwardly for long periods of time during activities such as reading, star gazing, bird watching (the feathered type), sleeping with an incorrect pillow, in the breeze by an open window or fan or doing school work.

The Splenius Cervicis is extends from the base of the skull to the mid-spine region. This muscle works with the Splenius Capitis to extend and rotate the head.

The Iliocostalis Muscles are a group of muscles that consists of three sub-groups: The lower Iliocostalis extends from the upper part of the hip bone to the lower ribs. The middle Iliocostalis stretches from the lower ribs to the upper ribs… and the Iliocostalis Cervicis from upper ribs to the neck. These aid in movements of the spinal column such as bending backwards, bending to the side, and rotating movements involving the spine.

The Longissimus group are made up of the Longissimus Capitus, Longissimus Cervicis, and the Longissimus Thoracis. The Longissimus Capitus is in the upper region of the back and helps to keep the head erect and move it from side to side.

The Longissimus Cervicis is located in the mid section of the back near the spine and extends the spinal column when bending to the side. The Longissimus Thoracis is also located in the middle section of the back and helps with extension and flexion and rotation of the ribs.

The muscles of your back can have enormous effect on your physical health. It’s important to maintain healthy back muscles because they are the most important muscles associated with posture. Back problems can be responsible for adverse conditions in other areas of the body, including the neck, hips, arms, legs, along with the respiratory system.

The causes of back pain include injury can be due to incorrect lifting methods, sports injuries, obesity, carrying large backpacks or heavy handbags for long periods of time, sudden and repetitive movements, mental or emotional stress, extended periods seated and childbirth.

Your back muscles are important postural muscles that keep your body erect and pain from these can be relieved by remedial or deep tissue massage.

If you haven’t tried deep tissue massage therapy make a call today.  Arrange an appointment and experience the many benefits that deep tissue massage has to offer.  With any massage however, it’s advisable to wear comfortable underwear that’s not too tight.