Newsletter July 2009
What's on this month?
Special offer – Receive a chance to win a FREE wheat bag with any treatment booked in July.
A wheat bag can be used for heat therapy to release tense and stiff muscles or ease pain from injury.
Valid until 31st July.
This month's Article
Sacroiliac dysfunction
Do you have the following symptoms;
- A dull ache at the base of you spine?
- Pain in your lower back which can be central or move to the left or right side?
- Pain which gets worse or becomes sharp during activities such as sitting, lifting, standing up from a seated position.
- Pain that can refer into the buttock, groin or leg?
- Difficulty turning over in bed?
- Pain getting your legs out of the car?
- Stiffness in the lower back when getting up after sitting for long periods?
If you have any of these symptoms you may be suffering from sacroiliac dysfunction.
The sacroiliac joint is located at the bottom of the back and connects the spine to the pelvis. It has a small range of movement and relies on surrounding ligaments and muscles to stabilise it. If tension builds up in the joint it can become very painful and the body will compensate potentially causing problems elsewhere in the back.
Causes of Sacroiliac pain;
- Poor posture – pain in this area is very common in people who do a lot of standing, sitting or driving during the day as the joint is being continually compressed by the weight of the upper body.
- Sport – the repetitive movements of some sports can put strain on the ligaments and muscles surrounding the joint.
- Pregnancy - sacroiliac pain can also occur during and after pregnancy. The body releases a hormone to increase the laxity of the pelvic ligaments, however as the baby grows and the mother’s body has to support extra weight the ligaments can become injured.
- Trauma – e.g. a fall or accident.
- Prolonged bending or lifting e.g. gardening
- Muscle imbalance or weakness.
- Regularly wearing shoes with a high heel.
- Foot, knee or hip problems can all put strain on the sacroiliac joint.
Things to do to help with sacroiliac pain;
- Rest from aggravating activities.
- Improve your posture ('the ideal posture while sitting at the computer')
- Use a pregnancy belt which will help support the lower back.
- Use a lower back support while sitting or driving.
- Wear flat supportive shoes.
- Use a hot water bottle or wheat bag to warm the lower back up.
- Do core stability exercises.
- Walk regularly.
- Consult a professional if symptoms persist.
Caution; Doing any form of exercise can aggravate injured areas therefore we recommend that you;
- Have complete rest until the acute pain has subsided.
- Then begin by SLOWLY and GENTLY stretching and mobilising the back.
- Allow yourself enough time to do the exercises, rushing can make things worse.
- The exercises should feel comfortable, STOP if you feel any pain.
- When the back is feeling stronger and you are pain free you are ready to begin the strengthening exercises.
- At this point the tissue are healed but still weak, if the exercises are done too rigorously or rushed the tissues are likely to become injured again.
To mobilise the lower back;
Knee to chest
Lye on your back.
Bring your right leg in towards your chest, supporting it using both hands.
Hold for a count of 20.
Press the leg back into your hands as if you are trying to straighten it.
Press back for a count of 10 and then change sides.
Repeat this 3 times on each side.
Pelvic mobilisation
Lye on your back.
Bend your right leg so that your right foot is flat on the floor.
Place a towel around your right knee.
Press your knee forward into the towel.
Use the towel to resist this movement.
Hold for a count of 10 and then change sides.
Repeat this 3 times on each side.
To strengthen the lower back;
Before beginning any of the following exercises ensure that you have engaged your core muscles. You can do this by;
- Begin on all fours.
- Gently draw your belly button back towards your spine.
- This is a very SMALL and SUBTLE movement.
- Breathe normally while activating the stabilising muscles.
- Do not use the muscles at the front of the stomach e.g. your six pack muscles to do the movement.
- When you feel like you are activating the stabilising muscles breath normally for 9 to 10 breaths whilst still maintaining core stability.
Side Plank
Lye on your left side.
Place one foot on top of the other.
Push up into a side plank position.
Ensure that the left shoulder and wrist are in line.
Look straight ahead, not down at the floor.
Hold for as long as you can and then change sides.
Superman
Begin on all fours with knees and wrists hip width apart.
Straighten the left arm out in front of you.
Extend the right leg back behind you.
Keep the foot, hip, neck and shoulder in line.
The back should be flat.
Hold for a count of 10 and then change sides.
Repeat 3 times.
Squat
Stand with feet slightly wider than shoulder width apart.
Bend your legs as if you are going to sit down on a chair.
Make sure your knees do not go beyond your toes.
Do not allow your knees to drop in or out.
Repeat 9 times.