low back pain Archives - Moving Like A Mother

The “Pop Can” Core (understanding core function)

Posted on October 5, 2020May 16, 2023 by Monica

The core is arguably the most important part of our body. It plays such a huge role in our bodies function that when it is working improperly small movements can be difficult and painful. But how do you know if your core is functioning properly? The core is fairly complex and for those who haven’t spent endless hours studying the musculoskeletal system and knowing where over 600 muscles attach and how they contract (thanks PT school) it can be difficult to imagine how the core works.

The “pop can” core analogy

Luckily, there is a common analogy that can make the core a little more easier to understand. The “Pop Can” analogy is a great way to picture and imagine how all the muscles of your core need to work together properly.

And by all means, if you are offended by the the word “pop” you can call it the “Soda Can” analogy. Calm down Californians. And personally, I’m more of a seltzer water kinda gal, hence my “pop can” images. But I digress.

Incontinence, back pain, and even breathing problems can be due to a poor functioning core. So lets dive into the pop can analogy and learn how all the parts need to work together.

The components of the “pop can” core

So we all can picture a pop can right? A perfectly pressurized cylinder with an aligned top and bottom that run perpendicular to each other. A pop can is incredibly stable due to it’s perfect cylindrical shape. And our core is also very strong and stable when it’s in good alignment and functioning properly. So what makes up our “pop can” core.

The Top: The top of the pop can is our diaphragm. This is a muscle that contracts and relaxes rhythmically as we breath.

The Bottom: The bottom is our pelvic floor. The pelvic floor is a “sling” or “hammock” of muscles that holds our bladder and rectum.

The Sides: The sides of the “pop can” are composed of the abdominal muscles and the back muscles. The transverse abdominis muscle is one of the important core muscles that make up the sides of “can”. You can read more about the importance of this muscle and exercises to appropriately activate it in some of my older posts.

What happens when the pop can doesn’t work?

Muscle Pain: So, just like a pop can the top, bottom, and sides of the core all need to be strong and intact to maintain pressure and a nice cylindrical form. But when one part of the “can” is not being activated properly (such as the abdominals) another portion will take on too much of the work. This can lead to problems. Repeatedly using the wrong muscles, such as our low back muscles, can lead to pain and stiffness.

Alignment Issues: Another common problem that can cause difficulty with core muscle function is poor alignment. The top and and the bottom of the “can” need to be parallel and in neutral alignment for proper muscle activation and stability. Things like improper posture, and poor pelvic alignment can make it difficult to activate the spinal stabilizers and maintain proper core pressure.

Low Pressure: Speaking of pressure, this is the third way core stability, incontinence, and back pain can be related to the “pop can” core. A closed pop can with good internal pressure is very hard to crush. So our trunk (or “pop can” core) needs to be strong and appropriately pressurized to keep strength and stability in our body. For example if the bottom (the pelvic floor) is weak it will make maintaining core stability difficult.

Excessive Pressure: Similarly, when excessive pressure is placed on the “pop can” (such as during pregnancy) this can also cause problems. Just like when a pop can bursts in the freezer an over pressurized core can cause one area to become weakened causing issues such as incontinence, back pain, or difficulty breathing.

What’s next?

Hopefully, this pop can analogy can be helpful in understanding how core function relates to things like back pain and incontinence. A strong and stable core is crucial for all movement. So when addressing body problems we like to start from the core and work our way outwards. If you are looking to start strengthening your core I’d recommend starting with your transverse abdominis muscle. Or check out more effective core strengthening exercises on some of my older posts. And coming up I’ll be talking about the bottom of the pop can…the pelvic floor! So be sure to subscribe to the blog and check back in the coming weeks.

–Monica

Sciatica: A real pain in the butt (what causes it & why)

Posted on August 10, 2020May 16, 2023 by Monica

We all know being a mom can be a real pain in the butt. But what about when you actually have pain in your butt? Now that is just not fair! If you are having aching, numbness, or sharp pain from your butt down the back of your leg you may be experiencing sciatica. Sciatica is a word that gets tossed around a lot but what actually is sciatica and why do some women get it?

What actually is sciatica?

Sciatica is an irritation or compression of the sciatic nerve. The sciatic nerve is the largest nerve in the body and starts at the base of your spine, runs through your pelvis/gluteal region and down your leg to innervate most of your lower leg. Sciatica can feel like a burning, aching, or shooting pain and is most often felt only on one leg. It follows the path of the sciatic nerve (through the butt, down the back of the leg and into the foot). Sciatic nerve irritation can cause numbness, weakness, or pins and needles sensation in your leg. Sometimes it can even feel like an electric shock sensation down your leg. All of these symptoms can lead to pain and discomfort with walking, standing or sitting.

Ok, so what causes sciatica?

First, it’s important to note that sciatica is a symptom, not a condition. There is usually some condition in your body that is causing the sciatica to occur. Most often sciatica is caused by a herniated disc or spinal narrowing which can occur from prolonged stress or an acute injury to the lumbar spine. Sciatica can also be caused by tightness of the muscles around the gluteal/pelvis region. One of the most common muscles to irritate the sciatic nerve is the piriformis muscle. The sciatic nerve travels over, through, or under this muscle so adhesions or tightness of the piriformis can result in compression and irritation of the nerve. Thirdly, instability and laxity of the ligaments and muscles of the pelvis can cause certain areas through which the sciatic nerve travels to have excessive pressure and therefore, irritation. This is often the case in pregnant women.

How common is sciatica & who gets it?

Those who have physically demanding jobs that involve a lot of bending, lifting, or standing typically tend to put more pressure on their spine which can result in disc herniation or degeneration of the spine. This places them at increased risk of developing sciatica. Similarly, but on the opposite end of the spectrum those who work jobs the involve a lot of desk work and prolonged sitting are also at risk. Most people do not have good posture during prolonged sitting which will irritate your spinal posture muscles and potentially compress your discs in your spine. Furthermore, inactivity and prolonged sitting causes your muscles to become shortened and tight especially around the hips and pelvis.

And as previously mentioned, pregnant women are more susceptible to developing sciatica. A gradually changing posture; the hormone relaxin coursing through the body which causes the ligaments of the pelvis to become unstable; and the increased pressure on the uterus and pelvic muscles creates a perfect storm for sciatic nerve irritation.

How do we fix sciatica?

You should always speak with the appropriate health care provider if you are experiencing prolonged or unusual back or leg pain. But if you are looking to avoid or relieve some of the nagging pain sciatica can bring try out some of these tips to get some relief.

Activity Modification:

If you have a physical job try to sit briefly or stretch to avoid prolonged pressure on the low back or pelvis. Avoid prolonged standing in one position by placing one foot up on a small step or raised surface to reduce pressure on the lumbar spine. If you have a sedentary job make sure to get up and move around several times throughout the day.

Stretch:

Below are some stretches particularly for the gluteal or piriformis muscles; the most common muscles that compress or irritate the sciatic nerve. Learn more about back pain and helpful stretches for low back pain in motherhood here.

Child’s pose – Sit your bottom back towards your heels and stretch your arms forward. Hold for 30 seconds. Repeat x 3

Seated piriformis stretch– Cross the affected leg over the thigh of your other leg. Gently press your knee downwards and lean forward over your leg while maintaining a straight low back. Hold for 30 seconds. Repeat x 2

Supine piriformis stretch– Cross the affected leg over the thigh of your other leg. Reach and grab your unaffected leg and bring it towards your chest. Hold for 30 seconds. Repeat x 2. Can also be performed in a seated position on the floor.

Massage:

Massage is another great way to reduce muscle spasm or tightness which may be contributing to sciatic nerve irritation. If you don’t have access to a masseuse (or your husband can’t massage to save his life) you can use a tennis ball to self massage. Simply place the tennis ball under your painful side while sitting; move over the top of the tennis ball using your body weight to press into any tender or painful regions around your hip/buttocks. If you find a particularly tender area hang out there to encourage the muscle to release.

Strengthen:

I will never be done stressing how important it is to have strong and stable muscles. Stability prevents the body from moving in bad ways that can cause pain and discomfort. You can start with the 6 pelvic stability exercises you should be doing. And check out my next blog post this week for more booty work to keep you movin and groovin with less pain.

What’s next?

Again you should always speak with the appropriate medical professional as no two people or their symptoms are the same. If something does not feel good or seems to make the pain worse, stop. There are many possible contributors to sciatica . Lumbar degeneration, core weakness, muscle imbalances/tightness and excessive pressure on the pelvic muscles are common contributors to sciatica pain. Later this week I will post some more exercises that focus on your glutes to help stabilize your pelvis. So be sure to come back and check it out.

–Monica

What causes pelvic pain

Posted on July 27, 2020May 16, 2023 by Monica

Pelvic pain is a common occurrence in women, especially women who are or have been pregnant. But it’s not only pregnant women that suffer from this pelvic discomfort. It can also occur in women who haven’t had children and even men. But what causes pelvic pain? Pain felt in the pelvis region is multi-factoral and there are several reasons you may be experiencing discomfort in this area. Lets chat about the who, what, why and when of pelvic pain.

What does pelvic pain feel like:

We usually categorize pain as pelvic pain when it is felt below the belly button and between the hips. Common areas of pain include near the groin, around the low back/ buttocks region, near the pubic bone, and even felt as pain or pressure in our nether regions. Pelvic pain can be felt as a dull ache, pressure, pulling, or sharp sudden pain.

When does pelvic pain occur:

Pelvic pain in women most often occurs during pregnancy. To think we can lug around a bowling ball for 9 months and it not effect our pelvis is wishful thinking. But women can have pain in their pelvis after pregnancy, even several years later. Pelvic pain occurs when there is extra stress, a misalignment, or some type of muscle imbalance in our pelvic girdle often during or after pregnancy. But it can also occur in non pregnancy related ways from everyday activities that put your pelvis in poor alignment. For example, when men sit on their wallet in their back pocket it can throw their pelvis out of alignment. Surprise, men can have pelvic pain too.

Why does pelvic pain occur

Ah, the million dollar question. Why does pelvic pain occur? There are several causes for pelvic pain related to musculoskeletal imbalances or a misalignment of the pelvis. However, there can also be other medical causes for pain felt around the pelvis and if you have pelvic pain that doesn’t go away you should always consult your doctor. But lets chat about the common muscle and alignment reasons.

Pelvic pain explained:

Lets have a quick anatomy lesson. The pelvis is composed of two main bones, which you can think of as the “hip bones”. You have a one on the left and one on the right that are joined by the sacrum in the back and joined by your pubic symphysis in the front. Our pelvis is often referred to as the SI joint, or sacroiliac joint. A typical, healthy, pain free pelvis has symmetrical alignment where the two bones line up nicely and each rotate the appropriate amount as you bend over, flex your hip, or generally move about in life. However, sometimes the pelvis can become misaligned where one bone is rotated too far forward or backwards, or one is up too high. This is going to cause pain and pulling of the tissues, muscles, and ligaments that surround your pelvis.

Pregnancy and Pelvic Pain

Pregnancy is also a big contributor to pelvic pain. During pregnancy the hormone relaxin allows your ligaments and muscles to become more lax to allow room for the baby to grow. And as the baby grows it places extra stress and pressure on your pelvis and pelvic floor muscles. All of this together places your pelvis at increased risk for becoming misaligned.

Another cause of pelvic discomfort in pregnancy is pubic symphysis pain. Your two pelvic bones meet together in the middle and form a joint known as the pubic symphysis. It is located right in front of your bladder. I could write a whole additional blog post about pubic symphysis pain but just know that it can become very unstable, irritated, and contribute to pelvic pain during pregnancy.

Pelvic pain can also be related to problems with the muscles of your pelvic floor. Frequently after having a baby our pelvic floor muscles are too tight or too weak. If you feel you are having problems with your pelvic floor you should consult with your doctor and consider a referral for women’s health physical therapy for a complete assessment.

Pelvic pain vs. hip pain vs. back pain

An important fact to remember is the body is a chain. When one body part (or link) is not working properly another link up or down the chain will be effected. And our pelvis is part of our core which is the base of our body. Consequently, pelvic pain or misalignment can also cause pain in our hips and in our lower backs.

Treatment to help pelvic pain

Exercise:

Musculoskeletal imbalances, aka when the muscles surrounding a body part are not working in a balanced manner, is a common contributor to pelvic pain. Tightness of the hip adductors, tightness or weakness of the pelvic floor, weakness of the pelvic stabilizers, and core weakness are usually some of our first suspects when someone has pelvic pain. This can be rectified with strengthening and pelvic stabilization. Check out some quick and easy pelvic stabilization exercises here and basic core stabilization exercises here. Sometime a special muscle energy technique can be used to help “reset” our pelvis. Stay tuned for my next post this week that is all about exercises to help pelvic pain.

SI Belt:

As previously mentioned our pelvis is also referred to as our SI joint. And a very helpful product to provide external stability to our pelvis is an SI belt. An SI belt is useful when the muscles surrounding the pelvis are not yet strong enough and you are experiencing pelvic or back pain due to joint instability. They offer SI belts for both pregnant and non-pregnant people. I wore an SI belt for several weeks while I was pregnant with my son and it provided stability to allow a muscle strain in my lower back to heal.

Position or Activity Modification:

Sometimes pelvic pain is a result of an activity or position we are putting ourselves in everyday. For example activities that require you to stand on one leg (putting on pants, shoes, climbing into bed, etc) can increase your pelvic pain during pregnancy. Instead, try sitting down to put your pants on and off to reduce the stress place on your pelvis.

As I previously mentioned, men often sit on their wallets which places their pelvis in a asymmetrical position. This will lead to tightness and pain in either their pelvis or low backs. Take note of where and how you are sitting and ensure that you are sitting with good symmetrical alignment in the car, on the couch, or in your desk chair.

So what’s next?

There are many possible contributors to musculoskeletal related pelvic pain. Pregnancy, muscle imbalances, and improper positioning are leading causes of pain. Later this week I will post some quick easy exercises to help “reset” your pelvis as well as stretches to aid in prevention of asymmetrical pulling. So be sure to come back and check it out.

-Monica

Motherhood & low back pain

Posted on July 10, 2020May 16, 2023 by Monica

Low back pain. Good ol’ LBP. Probably one of the most common complaints I see in both the clinical setting and in my personal life. It is estimated that 80% of people have low back pain at some point in their lives. Yikes! And I don’t know any formal statistics on this, but based on personal experience I would guess that even a higher percentage of mothers experience some form or intensity of low back pain in motherhood. What with the enormous (no pun intended) body changes pregnancy brings and the everyday wear and tear of motherhood, I bet most mamas have (or will) experience low back pain. There are numerous causes for low back pain before or during motherhood. But luckily, there are several easy everyday stretches you can do to ease the symptoms when that dirty devil LBP shows up.

Common causes of low back pain

Repetitive motions

It is often repetitive low load, long duration activities that bring pain upon the muscles of our body. And the constant and repeated use of our low back muscles when lifting, carrying, and reaching for our children are prime examples of repetitive motions that can cause low back pain. Not to mention the cooking, sweeping, desk sitting, vacuuming, toilet scrubbing, lawn mowing, grocery carrying, gardening activities that also wreck havoc on our low backs

Acute injury

Sometimes back pain arises from a sudden wrong movement or other type of mechanical issue. This is what is commonly thought of as a sprain, strain, or “muscle pull”. Sudden muscle strains can come from car accidents, falls, or may come from performing an exercise or activity in an improper or “unfamiliar” way causing your low back muscles to spasm. This spasm commonly feels like a cramping, tightness, or a pulling sensation with lingering pain with activity. If you suffered an acute low back injury that does not subside with time, rest, ice, or simple stretches you should consult with your doctor about other treatment options, such as a physical therapy evaluation.

A sudden change in your body weight, strength, or laxity of your ligaments (i.e. pregnancy)

A sudden weight gain (as in what happens during pregnancy) can place added stress on your joints and ligaments as your body does not have sufficient time to acclimate to the quick additional pounds. Your body needs sufficient muscle strength to hold itself up and the more weight there is the more muscle strength you need. Additionally, when you are pregnant your body releases a hormone called relaxin which allows the body to grow and expand to make room for the baby. However, as your ligaments become more lax there is less stability surrounding your core and pelvis placing you at increased risk for low back pain.

Musculoskeletal imbalances

Muscle imbalances?…what does this mean? This means one part of your body is too tight, while the opposing side is too loose; or one muscle group is doing too much work while the opposing (but complimentary) muscle group is not doing enough. Think of your body as a teeter-totter and all the muscles need to work in good balance for your body to function properly. Common causes of muscle imbalance related to low back pain include tight hamstrings, weak core muscles, weak glutes, and tight hip flexors.

Treatment

As promised there are several easy stretches you can do at home to ease the symptoms of low back pain. These can be done with no equipment (mostly…see photo of me using my son’s toy slide) and can easily be worked into your busy day. So whether it’s done laying in bed in the early morning or laying on your living room floor while catching up on the Bachelor, try out some of these low back stretches to ease your LBP.

6 Easy at home stretches to ease low back pain:

1. Single Knee To Chest

Gentle pull one knee up towards your chest using your arms. Hold for 30 seconds and repeat on the other leg. You should feel a pull or stretch in low back and into buttocks. Perform 2 sets.

2. Double Knee to Chest

Gentle pull both knees up towards your chest using your arms. Hold for 30 seconds and breath letting your low back relax into the mat. You should feel a stretch in low back and into buttocks. Perform 2 sets

3. Low Trunk Rotations

Gently let your knee rock to the side while your shoulders remain flat on the mat. You should feel a stretch along your low back and into the side of the hip. Hold for 15 seconds and then repeat to the other side. Repeat 3 sets to each side.

4. Cat/Cow

Begin on hands and knees. Slowly let your stomach fall and your back arch downwards. Lift your head and neck upwards. Hold 5 seconds and then slowly arch your back upwards (like a scared Halloween cat) Tuck your head and neck and lengthen your spine. Hold for 5 seconds and then then return initial position. Repeat for 10 repetitions

5. Lateral trunk stretch

Standing straight reach one arm up and overhead and to the side. You should feel a stretch along the side of your body and into your lower back. Hold 15-30 seconds and repeat on other side. Perform 2 sets.

6. Hamstring Stretch

Standing with both your hips facing forward lift one leg up onto a slight raised surface (a step, stool, chair, or kiddie slide). Keeping both legs straight gentle reach forward as though trying to touch your toe. You should feel a stretch down the back of your leg. Hold for 30 seconds and then repeat on the opposite leg. Perform 2 sets.

Again, you should always consult with your doctor if you are experiencing intense or persistent back pain or back pain in pregnancy. But for the common, everyday back pain motherhood can bring these stretches can provide some much needed relief. Enjoy and happy stretching!

-Monica