Sunday, 27 September 2015

Core Strengthening Exercises for Low Back Pain

The core is like a muscular corset that acts as a unit to stabilise the spine. Individuals with the low back pain usually present with weak muscles around the lumbar spine as muscle tends to atrophy with injury and disuse. Dysfunction of spinal stabilization can lead to faulty movement, joint dysfunction, and pain. Therefore, rehabilitation for the core muscles would prevent re-injury to the spine.

Abdominal Hollowing
Procedure:
  •        Lie on your back and bend both of your knees.
  •        Try to find “neutral spine” position – a slight forward curvature in the spine when you are lying on your back.
  •        Slowly and gently draw the lower abdomen in toward the spine without moving the spine or pelvis.
  •        Maintain a normal breathing pattern while holding the contraction of the lower abdominal muscles.
  •        Place two fingers over the lower abdomen region and gently press into the muscles, feel for a slight tension under your fingers with the activation of the muscle.
  •        Hold the contraction for 5-10 seconds, and repeat the procedure 10-15 times.


Abdominal Bracing
Procedure:
  •        Lie on the back with both knees bent.
  •        Explore “neutral spine” position by tilting the pelvis forward and backward.
  •        Tense abdominal and low back muscles simultaneously without drawing in or flaring out the muscles.
  •        Hold the contraction for 5-10 seconds.
  •        Perform 10-15 repetitions, 2-3 sets daily.
  •        Try to maintain “neutral spine” position throughout the whole procedure.


Progression:
  •        Practice abdominal hollowing and bracing in different positions (seated, standing and kneel on all fours).
  •        Combine abdominal hollowing and bracing with pelvic floor muscles contraction (gently contract the pelvic floor muscles as if you are trying to stop the flow of urine).
  •        Maintain abdominal hollowing/bracing while performing other exercises.

Please visit one of our centers for thorough assessment of your back pain today. We have several locations that offers clinical physiotherapy and chiropractic in Malaysia for those that suffer from Back Pain. 



Tuesday, 22 September 2015

Piriformis syndrome – Pain in the buttocks

 

The Piriformis is a muscle located deep in the buttocks. The origin of this muscle is the front part of the sacrum and the insertion is the greater trochanter of the femur. The Piriformis muscle is innervated by the Nerve to the Piriformis from the L5 to S2 segments of the spinal nerve. The main action of this muscle is to lift and rotate the thigh away from the body. This allows us to walk by shifting weight from one foot to another and maintain balance. The Sciatic nerve passes beneath the Piriformis or part of the nerve pierces through this muscle and travels down the thigh. Piriformis muscle tightness or spasm will irritate the sciatic nerve and cause a painful neuromuscular condition commonly called Piriformis Syndrome. Typical symptoms of Piriformis Syndrome include tenderness or pain in the buttocks, radiating pain or numbness down the back of the thigh and leg and low back pain.

Symptoms of this condition may be aggravated by prolonged sitting or driving, activities involving rowing in a seated position, running, lunging and cycling. Any activity that could compress or stretch the Sciatic nerve would cause pain in the buttocks and referred pain down the leg. Muscle imbalances between the hip abductors and hip adductors also increases the risk of developing Piriformis Syndrome. Females are more susceptible to Piriformis syndrome due to differences in pelvic structure, greater Q-angle, and hormonal changes during pregnancy. All of these will affect the joints, muscles and nerves around the pelvis.


Most causes of Piriformis Syndrome are from chronic repetitive stresses on the muscle. Try to avoid activities that will trigger the pain. Avoidance of prolonged sitting is recommended. Take a short break every half an hour. Pain-free gentle stretching exercises for tight muscles and strengthening exercises for weak muscles around the hip joints are recommended. Proper warm-up and cool-down sessions are recommended. 

If you are experiencing the symptoms that we mentioned above and you suspect theirs is a problem,we are here to help as many as possible with pain. Our goal is for a healthier community.
We have the skills, knowledge and advanced technology. Call or visit one of our centers to truly experience a non-surgical world-class spine, joint and sports injury treatment center.
We have several convenient branches so ask us for a location near you. You may reach our centers at:
i) 03-20931000 (Bukit Damansara HQ)
ii) 03-78599919 (Oasis Ara Damansara)
iii) 03-38849838 ( Kota Kemuning Shah Alam)
For more information please visit our website at: www.mychiro.com.my