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What is Piriformis Syndrome?

One common complaint in just about every Chiropractic clinic is that of the dreaded “Sciatica.” Contrary to many people’s beliefs “Sciatica” is not a diagnosis but rather a symptom. Sciatica simply means that someone is experiencing pain or discomfort in their back and leg. The question that the clinician must answer is always; “why is this happening?” Scatica can be the result of a few different diagnoses. It could be the result of a nerve being pinched by a disc herniation, it could be the result of arthritis, or quite commonly it is caused by tight muscles in the back, glutes and hips.

So what is “Piriformis Syndrome” and what does it have to do with sciatica? One common cause of sciatic nerve impingement is the piriformis muscle. This muscle lies deep to your glutes and works as and external rotator of the leg. In majority of people the sciatic nerve passes underneath the piriformis muscle, however in some the nerve passes through the muscle making it more susceptible to impingment. Most patients presenting with this condition complain mainly of deep, dull gluteal pain. This can also be experienced as burning and tingling in the leg which is noted by many people depending on position. One of the main causes of piriformis symdrome is poor biomechanics of the pelvis and spine. This could be due to muscle imbalances, poor posture, or simply an increase in training intensity or change in terrain. When the muscle becomes too tight, it spasms compressing the neve causing you pain!

Runners pay attention, this is one of the most common problems runners present with in my office! Why? Running is very linear, relying mostly on the glute maximus for hip extension and the quads for hip flexion. This means that the glute maximus will often develop trigger points causing spasms which will compress the prirformis muscle.

A few tips for prevention:
•Your body is like a high peformance car, it is very in-tune and even the smallest deviation can cause major problems. See a Chiropractic Physician! Poor biomechanics will always lead to issues.
•Warm-up before your work-out’s with light jogging or walking.
•Stretch your hamstrings, calves, and glutes

Think you may have Piriformis Sydrome ? We have successfully helped many runner’s and athletes with this condition. Give us a call! (781) 460-0939

Keep Moving.

Dr. James Ellis

www.evolvedhealthchiropractic.com

3 Exercises Every CrossFit Athlete Should Be Doing

CrossFit has certainly become very popular in the recent years, and for good reason, it is a very time efficient way to build muscle and burn body fat! With fatigue however comes laxity in form. This can be a recipe for injury, but it doesn’t have to be.

The amount of mobility required to complete many of the movements is lacking in many athletes; especially beginners. These problems stem mainly from lifestyle. Many of us sit at a desk all day, or have jobs that have altered our posture. This rounded posture that many of us develop may lead to shoulder, hip, or lower back issues.

Though CrossFit does a fantastic job of targeting your “functional fitness” goals, muscle activation is lacking in many athletes which will lead to compensation, and eventually injury. Try these 3 exercises below that target key areas in the shoulders, back, and hips and stay injury free.

1.) Seated Rows- Due to the explosiveness of many moves, and the focus on the entire kinetic system, the rhomboids are one muscle that is often forgotten about. This muscle group in particular is responsible for scapular retraction. Scapular retraction must occur in over-head movements in order for the shoulder to move impingement free. An extremely affective way to strengthen and activate the rhomboids is through the seated row, with a focus on pinching the shoulder blades together.
2.) Face-Pulls– The rear-deltoids are another group that is responsible for good posture, pulling your shoulder blades back. These are often inhibited by over-active or tight upper traps.  Likewise, in order for the shoulder to stay healthy these must be firing and functioning appropriately.
3.) Planks- Do your knees cave or does your lower back round during your squat? Contrary to popular belief, just because you squat and deadlift does not mean you have a strong core. Planks are a fantastic core activation exercise that address’s the entire circumference of the core (abs, oblique’s, glutes, and lower back).
Give these exercises a try and keep the PR’s rolling!

 

 

Keep Moving.

 

Dr. James Ellis

www.evolvedhealthchiropractic.com

(781) 460-0939

Find Relief From Back Pain While Building a Killer 6-Pack

Spring has finally sprung, and that means that bathing suit season is just around the corner. By this time many of you are second guessing that 2nd piece of pie on Christmas Day. With warmer weather, we also tend to become more active (many of us for the first time since fall). Not only does the extra body fat look bad, it wreaks havoc on your spine and muscles making you more susceptible to an injury.

The extra body weight tends to pulls your body forward, changing the curves in your spine and position of your muscles. With this change in posture it puts your spine in a “loaded” position (think of a car that is not aligned properly) adding unnecessary wear and tear to your body. A strong core is important for more than just aesthetics, it is responsible for supporting our upright posture, and providing us with flexibility and stability. When discussing effective core strengthing techniques it is important to note that we want to activate the entire core (abs, oblique’s, lower back muscles, pelvic floor, and the diaphragm). Try these exercises below and enjoy stronger, more appealing core!

Perform this routine 3x/week, 3 sets of 10 repetitions per exercise.

1.) Diaphragmatic Breathing– Lying on your back, knees bent, place on hand on your chest and one hand on your abdomen. Take a deep breathe in through your nose and focus on making the hand on you abdomen rise while limiting the rise in your chest (avoid chest breathing.)

2.) Pelvic Tilts- Begin lying on your back, knees bent. Place your hands under your lower back. Focus on pushing your back into your hands by contracting your abdomen, rocking your pelvis posteriorly.

3.) Planks- Begin face down, resting on elbows and toes (knees for beginners) maintain a level “neutral spine” by contracting your abdomen. Careful more to arch your back.

4.) Supine Leg Lifts- Lying on your back, legs straight, arms at side, slowly raise and lower legs careful not to allow your legs to touch the floor.

5.) Stability Ball Pull-In- Begin by lying on top of a stability ball, belly facing down. Slowly begin to walk your hands out until just your feet are on top of the stability ball. This will look like a push-up position with your legs resting on the ball. Slowly pull your feet toward your chest by contracting your abdomen.

Keep Moving.

Dr. James Ellis

www.evolvedhealthchiropractic.com

(781) 460-0939

Chiropractic Care: A Non-Invasive Treatment for Disc Herniations

Each year many people will undergo back or neck surgery to repair a herniated disc. Majority of these surgeries will be a Microdissectomy due to a disc herniation. While some cases of herniated discs may require surgery, many cases will respond to less-invasive treatments such as chiropractic care.

What is a disc herniation? Between each vertebrae in your spine there is an Intervertebral Disc (with the exception of the first 2 cervical vertebrae.) These discs act as shock absorbers between the vertebrae, providing cushioning and flexibility during your daily activities. Think of your discs as shocks on your car, without them your spine would have no give or flexibility feeling every bump.

Statistically, many people have disc herniation’s but not all show symptoms. Typically, the pain will begin locally in the back or neck. If the herniation becomes bad enough to compress a nerve, the pain may progress to the leg or arm. Statistically, many cases will begin locally and progress slowly over-time. There are many different causes for a disc herniation. Contrary to popular belief, many people cannot pin point the exact mechanism of the injury. This is because much of the issue is often related to lifestyle, allowing symptoms to build slowly over-time. It is often poor posture, weight gain, or in-activity that allows the injury to progress. For example, when you have poor posture it places abnormal stress on the muscles which clamp down on the discs limiting motion in the joints. The intervertebral discs rely on motion for nutrition. It is important to note that since they are made mostly of cartilage there is no blood supply. This makes prevention key! Chiropractic helps by addressing the cause of the problem: Immobile joints and tight muscles compressing the disc. By releasing the pressure through gentle, non-invasive adjustments, therapeutic exercise, myofascial release we can serve to relieve the pressure in the disc and establish more normal range of motion reducing inflammation and nerve irritation.

If you are experiencing back or neck pain don’t wait, Click Here and make an appointment today and start healing!

 

Keep Moving.

Dr. James Ellis

(781) 460-0939

www.evolvedhealthchiropractic.com

Improve Your Posture and Prevent Injury

Perhaps now more than ever people are aware of their posture and the ill effects it may have on their health. And for a good reason; recent research has suggested that the effects of poor posture are shortening our life span!

In the short term, posture can wreak havoc on our musculoskeletal system. The classic “rounded shoulders and hunched back” posture that many of us have began to develop due to our sedentary lifestyles causes muscle imbalances, impingements, and tendonitis. This is due to the compressive nature of poor posture. Over-time, these effects become more difficult to reverse. For anyone who is active this is a bad news! The resulting muscle imbalances lead to altered rhythm of the hips and scapula, making a shoulder or lower back injury more likely.

Chiropractic care is essential to good posture. If you are already noticing discomfort in your neck and lower back now is the time for intervention. If you are concerned about your posture but don’t have any pain currently don’t wait! Spinal manipulation and myofascial release is essential for anyone who spends a lot of hours sitting at a desk. By freeing the joints and muscles we can break the break this cycle and re-educate the muscles restoring proper biomechanics preventing pain and injury. This means less chance of injury, and more fit, functional physique!

Interested in fixing your posture? Call today and schedule an appoinment: (781) 460-0939

 

Keep Moving.

Dr. James Ellis

www.evolvedhealthchiropractic.com