Overview
Back pain is an extremely common injury that affects millions of people in the world.
The rate of acute back pain is very high. According to the National Institute of Neurological Disorders and Stroke, around 80% of the general population experience back pain at some point.
By far, people aged between 30 to 50 are the most susceptible to develop back pain. Unfortunately, the complexity of structures found in the back makes the diagnosis a bit challenging due to the various potential causes.
While most people go through an episode of back pain occasionally, chronic back pain is more serious and defined as a discomfort sensation that lasts for more than 3 months.
In this article, we will share with you some tips to alleviate back pain at home, then switch gears to discuss the role of dry needling.
How to relieve back pain at home
Here are some tips to alleviate back pain at home:
Practice mindfulness
Practicing yoga and meditation boosts the release of endorphins in the central nervous system.
These chemicals have analgesic properties that improve chronic pain, stress, and anxiety.
Exercise
While many people still believe that you need to avoid physical activity when you are dealing with back pain, recent evidence suggests otherwise. However, this does not mean you should lift weights when your back is hurting; it just means that you should shorten your immobility duration.
Moving your body allows for a speedy recovery, especially when you target the correct muscle groups.
For instance, the abdominal muscles significantly reduce the tension applied to your back. For this reason, focusing on these muscles during workouts should be a priority to reduce the frequency and intensity of back injuries.
Get better sleep
Researchers repeatedly confirmed the health benefits of sleeping adequately. It improves hormonal balance, relieves pain, and restores depleted energy.
Overall, healthy sleep can dramatically accelerate the healing process after injuring your back.
Besides the tips listed above, dry needling seems to be particularly effective in addressing back pain.
Here is what we know so far:
Dry needling
Dry needling (DN) is a special treatment that belongs to alternative medicine. The procedure involves the use of filiform needles (commonly used in acupuncture) to deactivate myofascial trigger points. These points are hyperirritable, discrete, focal spots located on your muscles.
In general, there three types of trigger points – active, latent, and satellite. These types describe the relationship between applied pressure and the resulted pain.
For instance, active trigger points elicit pain without any applied pressure. This is also referred to as spontaneous pain. Latent trigger points, on the other hand, present with pain with applied pressure.
Finally, satellite trigger points occur in the specific area of referred pain that radiates from active trigger points.
The effectiveness of dry needling in producing a positive result for back pain is dependent on the twitch response, which is a transient contraction or dimpling of the muscles due to external pressure. The sudden change of pressure on the trigger point by needle penetration produces this response, and it can be a sign that your back pain will subside.
Mechanism of Action
While we have a slight understanding of how dry needling works, researchers are still unclear about the exact underlying mechanism of this technique.
According to current theories, dry needling promotes an opioid-mediated pain suppression that blocks the release of noxious chemicals.
Furthermore, the levels of substance P and calcitonin gene-related peptide drop, which are two chemicals trigger pain.
In summary, dry needling seems to have physical and biochemical effects on the brain and affected muscles, which explains its analgesic properties.
Side effects of dry needling
Similar to other therapies, dry needling may cause some mild side effects, which are mainly present around the side of injection.
Some of these side effects include:
• Bruising
• Bleeding
• Temporary soreness
In rare cases, nonsterile needles are utilized, which increases your risk of infections and diseases. Make sure that your practitioner is using sterile needles.
Takeaway message
Back pain is an extremely common condition that affects millions of people across the world. The good news is that we can do a lot to address this issue, especially using alternative therapies, such as dry needling.
We hope that this article managed to answer some of the questions you had; however, if you have any concerns about dry needling and back pain, please do not hesitate to reach out to us by clicking on this link.
Overview
Sports massage is an excellent way to address chronic pain and several other conditions that affect the musculoskeletal system.
To put it in simple words, a sports massage is an act of pressing and manipulating the skin, muscles, tendons, and ligaments to relieve stress and induce relaxation; it could range from superficial massage to deep pressure techniques.
Today, massage therapy is recommended for some patients to treat various medical conditions, including rotator cuff syndrome, sciatica, insomnia, and even depression.
In this article, we will discuss the role of sports massage in chronic pain and how to use this technique in your favor.
The benefits of sports massage
1. Reduces muscle tension
By increasing blood flow to the muscles, a sports massage can significantly reduce muscle tension and decrease post-exertional recovery time.
Additionally, the active and passive contractions of the muscle will help loosen it up along with the attached tendons.
All in all, a sports massage reduces your muscle tension significantly.
2. Relieves chronic pain
Chronic pain describes the feelings of pain experienced long after the initial injury took place; it could also be witnessed in patients with idiopathic (unknown origin) pain of the lower back or neck.
When compared to receiving no treatment, chronic pain was considerably improved in patients who received multiple sessions of massage therapy.
3. Promotes relaxation
Several studies showed the benefits of sports massage, especially when it comes to reducing stress and anxiety.
Experts believe that massage therapy regulates the process of hormonal secretion. In particular, the levels of endorphins increase, which are the hormones responsible for making you feel relaxed and less anxious.
4. Helps you sleep better
In a 2017 study, researchers found that back massage improves the duration and quality of sleep in patients with congestive health failure. Another study found the same results in adolescent patients with cancer.
Similarly, the sleep-inducing properties of sports massage stem from its effect on melatonin, which is the primary chemical that induces sleep.
Reducing stress and inducing relaxation can create the perfect environment to get better sleep during the night.
Note that sleeping better is crucial to relieving chronic pain.
5. Relieves tension headaches and migraine
Headaches are some of the most challenging medical conditions to deal with due to their idiopathic (i.e., unknown) origin, chronicity, and the absence of a cure.
One of the proposed therapies for tension headaches and migraines is sports massage therapy, which significantly reduces the frequency and intensity of these episodes. Additionally, massage therapy reduces the duration of each episode.
A 2002 study concluded that “The muscle-specific massage therapy technique has the potential to be a functional, nonpharmacological intervention for reducing the incidence of chronic tension headache.”
6. Improves stress and anxiety
As we mentioned earlier, massage therapy regulates the secretion of several hormones, including cortisol, which induces feelings of stress and anxiety. The chronic release of this hormone can be detrimental to both physical and mental health.
By reducing cortisol, a sports massage can help you feel less stressed and anxious, resulting in more efficient decision-making and planning, both are crucial traits to have in the field of sports.
7. Helps reduce arthritis pain
Arthritis is a chronic medical condition. It presents with inflammation inside the joint capsule, leading to the classic symptoms of:
• Pain
• Warmth
• Redness
• Swelling
Getting a sports massage can help address your arthritis symptoms .
It is important to speak with your physician before starting any type of massage therapy since some types can worsen your symptoms. For instance, deep tissue massage can exacerbate the symptoms of patients diagnosed with rheumatoid arthritis (RA).
8. Increases flexibility and range of motion
One final benefit of getting a sports massage is the increased flexibility and articular range of motion. This is especially impactful for older individuals who rarely exercise.
By active and passive stimulation of the tendons and ligaments, massage therapy will prevent the stiffness of these structures, which will allow you to move more freely and decrease your risk of getting injured.
A 2017 meta-analysis supported this theory when it found a significant improvement of the shoulder’s range of motion in patients who received massage therapy.
Takeaway message
Sports massage is an excellent way to relieve chronic pain of all types. It is beneficial for musculoskeletal pain, migraines, arthritis, and even sleep disorders.
We hope that this article managed to highlight the role of sports massage in healing chronic pain; however, if you still have any questions, please don’t hesitate to share your thoughts in the comment section below.
If you want a sports massage in Esher, reach out to us by clicking on this link.
Overview
Plantar fasciitis is a prevalent condition that occurs in the soles of the feet after excessive stress. The main structures affected by this condition are connective tissues that surround the heel bone.
As the chronic process of wear and tear injures the plantar fascia, inflammation sets in, which makes every step painful.
The symptoms of plantar fasciitis are diverse and vary greatly from one patient to another. However, stiffness and pain of the heel are the most commonly described symptoms. Generally speaking, the pain is sharp in nature, producing a burning sensation that is worse in the morning or after walking, standing, or sitting.
Other symptoms of plantar fasciitis include swelling, tenderness, and redness around the injured area.
Unfortunately, many patients with plantar fasciitis ignore their symptoms, which gradually worsens their condition. In fact, one of the exacerbating factors of plantar fasciitis is the type of shoes you wear.
Some studies found that wearing shoe inserts can significantly improve the symptoms of patients who deal with foot issues.
In this article, we will cover some stretching exercises that may help with plantar fasciitis, including the role of shoe inserts.
Stretching and plantar fasciitis
1. Stretching the calf
Muscle stiffness in the calves and feet can severely worsen your symptoms. Fortunately, the following stretch helps with loosening the muscles:
• Lean your hands against a wall
• Straighten the knee of the affected leg and bend the other one in front
• Keep both feet flat on the ground
• Hold this position for 10 seconds
• Repeat 2–3 times
2. Stretching the plantar fascia
To relieve muscle stiffness in the plantar fascia, follow these steps:
• Cross the injured heel over the other leg while sitting on a chair
• Grasp the foot in your opposite hand
• Pull the toes toward the shin; this will create tension in the arch of the foot
• Place the other hand on the bottom of the foot
• Use a towel to hold and stretch the foot
• Hold this position 10 seconds
• Repeat 2–3 times
3. Foot flexes
• Sit on the floor with your legs spread straight
• Wrap the elastic band around your foot and hold the ends in your hands
• Point the toes away from the body
• Return to starting position
• Repeat 10 times
The role of shoe inserts in plantar fasciitis
Shoe inserts help mitigate the pain and discomfort felt with plantar fasciitis by stretching the muscles that surround the plantar fascia.
If you are dealing with pain around your heel that gets triggered by pronation, shoe inserts supported by an arch will eliminate the excessive movement, which relieves the stress off your connective tissue.
Takeaway message
Plantar fasciitis is a very common condition that affects millions of people around the world, negatively impacting their quality of life. Applying the tips listed above will undoubtedly help with your symptoms. Of course, the opinion of your doctor remains the best piece of advice you can get.
We hope that this article managed to highlight some stretching exercises that may help with plantar fasciitis to improve your symptoms.
If you still have any questions or concerns regarding anything that was discussed, please do not hesitate to share your thoughts in the comment section below or reach out to us by clicking on this link https://jamielloyd.co.uk/contact/
Top 5 Mobility Exercises to Prevent Shoulder Pain
Overview
Shoulder pain is a very common chief complaint that millions of people suffer from. Unfortunately, this issue can be recurrent, especially when we do not take the proper measures of prevention.
You see, when the muscles around your shoulder become weak, it is inevitable that you will develop several episodes of pain and a reduced range of motion.
The best approach to address shoulder pain is by performing some mobility exercises that strengthen the muscles around your shoulder and help the synovial fluid move around.
In this article, we will cover 5 mobility exercises that will help you prevent shoulder pain.
5 exercises to prevent shoulder pain
1. Pendulum stretch
Pendulum stretch is an excellent exercise for shoulder mobility.
To do this exercise, you need to do:
• Warm up and relax your shoulders
• Start in a standing position
• Lean slightly over
• Let your arms hang down as you swing in a circular motion
• Do 10 repetitions in each direction
When your symptoms improve, you can make the swing’s diameter even larger. You should not force yourself as you could worsen your condition.
Finally, you can add some weights (3-5 pounds) to the exercise after getting used to this exercise.
2. Cross-body reach
• Start in a standing position
• Use the good arm to lift the injured one at the elbow
• Bring the injured arm across your body
• Stretch your shoulder gently
• Stay in this position for 20 seconds
3. Armpit stretch
• Lift the injured arm onto a shelf with the help of your good arm
• Deepen the bend of your knee slightly
• Reposition yourself to the initial stance
• Perform this exercise 10-15 times
4. Abduction stretch
Abduction refers to moving any part of your body away from the midline.
Here is how to perform this exercise:
• Sit next to a table while you rest the injured forearm on the surface
• Slide the forearm away from your body
• Allow your body to tilt slightly as you move.
• Do not lean on the table
• Repeat the exercise 2-3 times a day
• If you feel any pain, you should stop the movement
5. Forward flexion
To do this exercise, passive range of motion is necessary. During which, you will gently pull the injured arm.
Here is how to perform this exercise:
• Lie down on your back
• Bend your good arm across your body to lift the injured one toward the ceiling
• Stay in this position for 15 seconds
• Put the injured arm on the floor
• Repeat the exercise as many times as you can
Takeaway message
Shoulder pain is a prevalent condition that affects millions of people. It could also disrupt their quality of life when left untreated.
We hope that this article will serve as a mini-guideline for the exercises that prevent shoulder pain. To book an appointment click on the link today…
If you still have any questions about shoulder pain or the exercises that improve this condition, you are more than welcome to share your thoughts in the comment section below.
