Low Back Pain - 10 Great Tips to Help Low Back Pain Naturally

Causes Of Low Back Pain

Why Am I In Pain?

There are MANY causes of lower back pain, almost too many, but only a few cause the majority of the problems. For the purpose of this article, I will only mention briefly, some of the less common causes since we are focusing more towards the majority of low back pain sufferers.

Have you ever had this happen? You wake up one morning expecting to have a wonderful day. As you got out of bed you feel a tiny twinge of pain. You stop for a second, but the pain goes away, so you pay no attention to it as you head for the bathroom. You disrobe, turn on the water and get into the shower. You think to yourself how great the hot water feels, forgetting the moment of pain you had when you woke up. You turn off the water, get out of the shower and towel off. As you go to brush your teeth you bend over the sink, and WHAM, it hits you like a ton of bricks! A searing pain in the low back that drops you to your knees. At this point you can't even straighten up, and you say to yourself "But I haven't done anything except brush my teeth".

Unfortunately, many times just brushing your teeth is all it takes to cause a problem. It is important to understand that the position you are in is the main factor when causing a low back injury. Now don't misinterpret what I'm saying, you can easily hurt yourself by lifting a heavy object incorrectly but position is still the most important factor.

Here are some of the main causes:

1) Muscle strain/sprain

This is the most prevalent of all the causes, maybe because it is the most easily injured.

2) Ligament/Joint overuse

This can and many times does go along with the muscle strain/sprain

3) Nerve irritation

Nerve irritation can be cause by any of the following:

a) Disc bulge, sometimes called a herniated disc

b) Osteoarthritis, spinal degeneration, disc degeneration(thinning discs), all are within the same category

c) Spodylolisthesis: a shifting of spinal vertebra over other vertebra

d) Fractures: broken vertebra

4) Other less common causes

There are many other less common causes of low back pain such as: Ankylosing Spondylitis, infections, tumors, sciatic. For the purpose of this article I have limited it too the most common causes.

Top 10 Low Back Pain Relief Tips Good Common Sense.

These are not in order of importance.

1) Orthotics/Heel Lifts. Always make sure you have a proper footbed in your shoes and get checked for pelvic imbalances. A pelvic imbalance can cause low back pain.

2) Chiropractic. Get adjusted by a chiropractor, it is one of the most utilized low back pain treatments.

3) Acupuncture. Having acupuncture can restore energy flow to the low back an help with the pain.

4) Massage. Get a massage, since muscle strain/sprain is the primary cause of low back pain.

5) Walking. It has been proven that walking can gently rock the low back muscles into a state of relaxation.

6) Stretching/Yoga. Stretching and yoga can elongate the muscles and promote relaxation.

7) Firm Bed. Having a mattress that is too soft can create a situation where the spine is not being supported and low back pain can be the outcome.

8) Bend your knees and place a pillow under them or place them up on a chair. By doing this you indirectly traction the low back and take pressure off of the affected area.

9) Heat/Cold. In both heat and cold you should use damp applications if possible. Moist heat/cold is always more therapeutic. Heat should only be used for a chronic condition to loosen the area. But be careful, if applied too soon to a recently injured area, heat can make the problem worse. In contrast, ice should be used in acute conditions to reduce swelling, inflammation and to decrease the pain.

10) Vitamin Supplementation. All of the following have been shown to have some positive effects on low back pain. Vitamin D, Vitamin B12, MSM, Chondroitin, Glucosamine. But make sure you buy a high quality supplement. Just because you are getting 120 tablets for the same price as 60 doesn't mean it is good deal. It needs to be broken down quickly (30 minutes or less) and utilized by the body.

Chronic Back Pain and Neuro-Spinal Stimulation

Back pain that goes on for a long time can be treated with many types of conservative therapies and even the invasive step of surgery. But the choice of treatment depends on the source of the pain and the duration. The source can be many reasons: physical injury from a car accident, repetitive working conditions like sitting at a desk for 9+ hours a day, over exertion from lifting a heavy object too suddenly, etc. The list of causes is numerous, and for each cause there are just as many possible treatments: rest, prescription medications (for example, anti-inflammatory, muscle relaxing, and pain killing drugs), physical therapy, surgery, and even career changes.

For long-term, chronic back pain that does not respond to more conventional treatment, there is a medical device called a neuro-spinal stimulator. In the 1960's scientists theorized that pain could be controlled if it was blocked by electronic impulses. The introduction of these new pain theories led to research into controlling pain with an electronic device. In the simplest form, the device contains implanted electrodes in the spinal column and wires that connect to an implanted mechanism that can be adjusted to control the strength of the impulses and stimulation.

Before a permanent device can be installed, the patient needs to have multiple tests to determine the exact location of the pain and whether spinal stimulation is appropriate. The testing can be conducted over a series of months and consists of MRIs and multiple nerve blocks in various spinal locations. Depending on the amount of relief the patient experiences from the nerve blocks, the physician can determine the pain source. After the testing is completed, a trial implant is done. Only the electrodes are implanted; the controlling mechanism is taped to the outside of the body. This trial only lasts a few days, but it will tell the patient and medical staff whether the implant is likely to be successful.

If the trial is successful, steps are taken to proceed with the permanent implant. The patient will need the usual pre-surgical tests (lab, x-rays, etc.) and pre-approval from any insurers. Some insurers may require a second opinion, which may take several additional weeks to obtain. When all the pre-surgical requirements are completed, the patient can be scheduled for the implant surgery.

The actual surgical procedure takes about 2 hours. While the patient is awake, the surgeon will use x-ray guidance to position the electrodes in the spine. Then the patient will be placed under anesthetic so the incision for the controlling mechanism can be made in the hip or lower back area. After positioning of the electrodes and mechanism, the two components are connected with wires under the skin. After surgery, the patient is brought back to a recovery area to awaken from the anesthesia.

The recovery period from the surgery is about 9-12 weeks. During this period, the patient may have to wear a rigid back brace, avoid strenuous activities, and sudden bending or twisting movement that could dislodge the electrodes from the spine. This period and the accompanying restrictions allow the tissues in the body to secure the electrodes in the correct position so future activities do not negatively impact the outcome of the surgery.

Facts And Truths About Lower Back Pain

Pain can involve either lower or upper back with variable intensity and prognosis. Any pain in the lower back region can stem from several causes depending on the age and the gender of the patient. Moreover, not every pain in the back is localised to this pain area. Pathological conditions involving certain visceral organs can also manifest in the lower back and these are referred to as referred pain.

The causes of this condition can be divided into several categories. These are organic, musculoskeletal, referred and traumatic. The investigative methods available for the diagnosis of back pain can help distinguish these different causes. These include radiological imaging, laboratory tests as well as physical examination of the patient. Therefore, the exact causes can be elucidated to rule out the myths associated with back pain.

Since it is such a common complaint among many adults, some people may believe the myths leading to missed potentially lifesaving interventions. For this reason, it is of utmost importance to review some facts and truths about associated with this common problem.

The risk of developing this symptoms rises with age: As one approaches middle age (that is 30 to 40 years) back pain sets in. This can be explained by senescence which leads to degeneration of the intervertebral discs and so compression of the vertebral bodies. The pain involves this region because this is the weight bearing part of the vertebral column.

Contribution of physical inactivity: Toning is important for the integrity and performance of the muscles. This can only be achieved by regular physical exercises such as jogging, running, walking and jumping. Laxity leads to inability of the muscles of the lower back to bear the weight of the upper body leading to pain.

Systemic diseases can also cause pain in the lower back: Pathological conditions involving either muscles or bones also cause back pain. These include certain types of cancer, inflammatory disorders and disorders of the spine. Few primary cancers involve the lower back, most are metastatic from prostate and lungs. The culprit inflammatory disorders include arthritis and ankylosing spondylitis.

Role of genetics: First degree relatives of patients with back pain also develop the condition. This proves that there is a genetic component to the causation of the pain in these patients. These genetic diseases include some forms of arthritis and ankylosing spondylitis.

Obesity and overweight are risk factors: Body mass index (BMI) the single most important measure of body weight. A BMI of 25 and above is detrimental because it exerts a lot of weight on the lower back leading to pain.

Lifestyle and job are significant: Excessive smoking is associated with back pain. This is because smoking denies the body some important nutrients necessary to maintain the integrity of bones and muscles of the back. In addition, some jobs involving pushing, lifting or pulling can twist the vertebral column and spine leading to pain.

Certain physiological conditions such as pregnancy, menstruation and ovulation cause visceral pain which can be referred to lower back in women of reproductive age.

How Are Stomach and Back Pain Related?

Anyone who has experienced gas and bloating knows that sometimes stomach and back pain go together. Two other digestive problems that can lead to back pain, though they are not as commonly discussed, are constipation and ICV dysfunction.

Constipation

Constipation occurs when stool evacuates the body too slowly. A number of things can cause constipation, poor diet and dehydration being among the most common.

Stool that cannot leave the colon, or large intestine, becomes compacted and dense. The longer it remains, the harder it becomes. The colon runs in close proximity to the muscles of the lower back. When inflammation and pain is present in the colon, it can easily radiate to the muscles of the lower back.

Another reason constipation and back pain may coexist is the tendency to strain while trying to eliminate waste. Pushing too hard can harm your back muscles just as lifting something too heavy can.

ICV Dysfunction

The ileocecal valve (ICV) is located where the small intestine meets the large intestine. When in the small intestine, nutrients are extracted from the food we eat into the blood stream. Once their nutrients have been expended, the ICV opens to allow the contents through to the large intestine, where water is extracted from them before being eliminated from the body.

Two things can go wrong with the ICV; it can become stuck open or closed. This dysfunction can occur due to dietary problems or a neurological problem affecting the nerves that control the ICV. If the valve is stuck closed, then prolonged and recurrent constipation can occur. If the valve is open, waste that has entered the large intestine can travel back into the small intestine. In both of these situations, the stool is broken down further the longer it remains in the body. Once nutrients have been absorbed, the contents decay. Toxicity is a great concern for people with ICV dysfunction and prolonged constipation, since toxins are not evacuated from the body normally through bowel movements.

When toxins infiltrate the body, a host of symptoms arise, including indigestion, joint pain, muscle aches, flu-like symptoms, allergic reactions, faintness, nausea and headaches.

Constipation and back pain can be relieved by altering your diet to encourage bowel movements; this generally involves consuming more fiber, fresh fruits, vegetables and water. Abdominal massage can also be used to encourage the flow of stool through the colon. Watch the video at http://www.youtube.com/watch?v=DBdWbYakqGo for instructions on administering a safe and effective self-massage.

ICV repair generally entails diet alterations. Also, the spinal nerves that control the valve's activity must be assessed as a possible cause of dysfunction. Once the valve's normal operation is restored and toxins have been flushed from the body, back pain will subside.

The body is an intricate system whose parts affect one another; for this reason, a healthy digestive system is a necessary component of back pain management. Back pain felt in conjunction with stomach pain may not be a coincidence. Make sure you take note of all your symptoms and consider the possibility that they are related.

Low Back Pain - Inner Abdominal Muscle Origins

This article is written at a level which requires some knowledge of anatomical attachments, ie: origins and insertions of muscles, as well as names of muscles.

Should you wish to know more I invite you to look online for an anatomy atlas or dictionary to assist you with muscles and definitions you do not understand.
You can find one by looking for 'anatomy atlas.org' in any search engine.

I have been developing my massage diagnosis and treatment skills in a fitness setting for two years and as a massage therapist in a private home clinic environment for five years.

Many of the clients who come to me for injury therapy complain of back and gluteal pain.

The gluteals attach at the top of the hips and are responsible mostly for lifting the femur or upper thigh up and outward, what we call abduction. These muscles are also used in conjunction with the hamstrings which flex the leg backwards at the knee and which extend the leg backwards at the hip.

For those of you reading this article with no or little anatomy background I will detail the attachments of the ilio-psoas.

Firstly the ilio-psoas is a combination of two muscles, the iliacus, and the psoas major.

The Iliacus originates in the inside or medial side of the ilium, or hipbone. It proceeds caudally down the pelvis bone to the inner thigh where it attaches to the femur. When the iliacus contracts it anchors the pelvis bone or ilium by the hamstrings, which causes an upward pressure on the leg and causes the hip to flex and the thigh and knee to move upward. This is one of the most important muscles in assessing gait dysfunctions.

The Psoas originates on the sides of the five lumbar vertebrae and also attaches to the transverse processes of those vertebrae, contributing to some rotation of the lumbar spine when tight, which is what is observed when the hands are not symmetrically aligned at the sides of the pelvis, when client is in standing pose.

There are psoas muscles on either side of the spine, one for each leg. An imbalance in one may cause rotation to the spine and cause muscle guarding and further dysfunction.

The psoas joins the iliacus muscle midway down the ilium (hipbone) and attaches to the same insertion on the inner thigh or femur. The psoas assists the iliacus in hip flexion and also flexes the torso when the action is reversed.

Visual assessment:

Upon investigation of pelvis alignment visually in frontal view, I usually notice one of two signs; firstly either the hands are anterior to the body's *frontal plane, or, secondly, the position of the hands is asymmetrical, ie: they are not equally positioned on both sides of the pelvis. With a tight ilio-psoas on the left one would notice the right hand at the side, and the left hand positioned more anteriorly on the frontal plane and adducting towards midline. The left hand may also have moved posteriorly towards the left gluteal. With a tight iliopsoas on the right the positioning of the hands would be reversed.

*:frontal plane: is the plane when viewed from the front, perpendicular to the viewer, of a line which is drawn through the body from head to feet separating front from back.

Physical assessment: With the client in the prone position, on their back, I perform a gluteal stretch by bringing up the knee to the chest. This tells me whether the gluteals are contracted and adding resistance to the pelvis mobility. Secondly, I take the knee across the chest to the other side, to assess piriformis and obturator for lateral resistance. Thirdly, I place the left leg in a figure four position with the plantar surface of the left foot against the medial or inside edge of the right knee of the opposing leg.

This allows me to assess adductor tension which also contributes to pelvic resistance and mobility. My experience has led me to conclude that in almost every instance of ilio-psoas dysfunction has been associated with hypertonic (tight) adductors on the same side (ipsolaterally) as the tight or dysfunctional ilio-psoas. There is however, not always an associated hypertonicity of the gluteals.

My findings are that often there is associated gluteal and adductor contractedness of muscles, including adductor magnus which implicates the hamstring also.

Treatment:

Firstly I warm the abdominal obliques and six-pack to allow deeper treatment of the iliacus and psoas.

Secondly I treat the iliacus by taking the leg into adduction in a waving motion with the knee.

Thirdly I work my way up to the iliacus-psoas junction and release any tension found there with acupressure.

Next, I find the psoas belly with the client performing a knee to chest contraction and then I release psoas with leg ratcheting to the table and rotating thigh externally to lengthen psoas further.

Findings:

The interesting finding is that there is sometimes a contra-lateral relationship to the contractedness of iliacus and psoas. Should I have a tight low back on the right side, with quadratus lumborum being hypertonic(tight), I will also detect a short leg on the right side, in prone or supine position, I will also detect a tight psoas on the right side with often a tight iliacus on the left side (in compensating mode) and a slight to moderately tight psoas on the left side. The iliacus on the affected side may be slightly contracted or not implicated at all. There are also some instances where there is only tension in the iliacus muscles bilaterally and not as predominant in the psoas. However, the reverse is never true; where there is tension in the psoas there will always be tension in the iliacus.

Conlcusion:

The releasing of the ilio-psoas results in a release of the tension in the lumbar spine are surrounding tissues, including but not exclusively the abdominal obliques and quadratus lumborum whicfh are the flexion brakes joining the ribcage to the pelvis. There is usually observed a marked relaxation of the whole spine up to the nexk and occiput.

There is often observed a return to a balanced pelvis after treating ilio-psoas when previous to the treatment there was an anteriorly-rotated pelvis on one leg and an obvious short-leg on the side with the tight ilio-psoas.

The appearance of the short leg is usually gone after treating the ilio-psoas(when there is absence of tight quadriceps or hamstring). Treating the ilio-psoas first when confronted with a client presenting with low back pain often resolves the issue of pelvic rotation without treating hamstrings or quadriceps. Although there is often a tight quadriceps with opposing ham-string tension associated with a tight ilio-psoas complex.

Follow-up: Since writing this article I've observed a client who had psoas tension and lumbar torsion which was the result of knee reconstruction.

What had happened since his reconstruction was that the non-reconstructed leg had become weaker in the quad and hamstring, and ilio/psoas muscle complex than the reconstructed leg. The consequence was a tighter ilio-psoas on the leg which had been reconstructed and also a lumbar torsion towards the opposite side.

Lower Back Pain - Sciatica

Sciatica occurs when there is pain, numbness or tingling in the lower back or down one leg. This discomfort comes from pressure on the sciatic nerve as it leaves the spinal cord into the lower back. With more severe cases, people experience pain in one particular side of their buttocks and/or down there leg-sometimes all the way to the foot.

For many of us sciatic pain comes and goes. Here are some quick tips to addressing the onset of your lower back pain:

• Avoid sitting (or standing depending on which causes more pain)


• Alternating between hot and cold on the effected area


• Get a message


• Sleep on your side


• Wear Low-heeled shoes


• Practice good posture while walking, standing and sitting


• Start your supplements

Before we get into the natural solutions, I want to explain what is usually happening with the body. Aside from trauma causing this condition, I usually associate the pain with the lower spine being out of alignment-but WHY? This problem is usually simple. A muscle group above the area of discomfort (usually on your buttocks on the side you have pain) is in spasm (contracting) and a muscle group below the area of discomfort (usually in the bladder region on the opposite side of the body from your pain) is in spasm. It is this tug-of-war that causes your spine to come out of alignment and pinch the nerve as it leaves your spine and in turn cause your sciatic pain.

Example: You have pain in your right hip and maybe even down your right leg. Usually a muscle high on your buttocks-I call a hotspot-will be sensitive to moderate pressure with your thumb. This is on of the areas that need to be relaxed or messaged. On the front side of your body on the left side down in the pelvic region you will find another hotspot. For most, this area is very low and somewhere near the bladder. This muscle group also requires message. When these two muscle groups finally relax, the spine will go back into alignment and the pain will be resolved.

What causes these muscle spasms?

This is a great question and the answer is-It depends. I have learned that most people suffer from this issue due to an underlying bladder or bowel issue. Too many times when I ask a sciatic pain sufferer if they have problems with one of these two areas the answer is yes. Examples of problems are:

• Constipation


• Diarrhea


• IBS-and related health challenges


• Bladder Infections (usually chronic or more than 2 per year)


• Overactive Bladder


• Incontinence


• Pregnancy (supplements mentioned in this article are not intended for use during pregnancy)

There are obviously other causes of sciatic pain (Trauma, degenerative issues etc), but these are where I usually begin. For those with trauma, my suggestions are the same; it just will take much longer to heal the body. If you get rid of the root of your problem, the body will heal itself.

The modern medicine approach is usually to address the inflammation and suppress the pain. My approach isn't much different accept my treating inflammation is a temporary fix until my other support supplements take over. Let's take a look at how to fix your aching back.

I. Inflammation and Pain: Using supplements that fight inflammation and pain are at the top of most peoples list for having an immediate impact on your discomfort. Supplements like Celadrin, Zyflamend, and FlexNow are a good start. The benefit of Celadrin is that you can use both the oral form and a topical form for a 1-2 punch. I have also used yucca root as a way of dealing with this issue as well. Dosing is sort of strange in that I have people start out on 5-6 grams per day and slowly decrease by a gram per day until they get to a 1 gram per day dose. As strange as this may seem, the tapered dosing of 6,5,4,3,2,1 works great. I also like the addition of fish oil when fighting inflammation. 2-3 grams of omega-3 fatty acids from fish can also give you the added support you need.

II. Relax the muscles: My herb of choice is Passion Flower (not standardized). Passion Flower possesses muscle relaxing properties. I recommend anywhere from 250-1500mg at bedtime. The higher dose is used to make sure you sleep well and relax the muscles. I follow this nighttime dose with a smaller dose (250-500mg) mid-morning and mid-afternoon (whatever that is based on your day). The lower dose will hopefully maintain some of the relaxation effect, but without the drowsiness associated with a higher (bedtime) dosage.

III. Message: This is the key to a quick recovery. Supplements can do the trick, but to get the relief you want, going for message at least once a week will speed your recovery. Make sure to stress the importance of the two muscle areas I mentioned above. A quality message therapist will already know what I am writing about.

IV. Treat the root of your problem: This means addressing what is really causing your problem. You probably don't have a back problem (unless it is from trauma) and need to resolve what is truly triggering your muscles and spine to react the way they are. Treat your bladder or bowel health issues naturally. If your problem stems from exercise, then change your workouts or make sure to stretch before and after. Whatever it is-take care of it naturally. Other issues such as being overweight, poor posture, bone spurs etc. should all be addressed in order to assure you of not having recurrent back problems.

The Typical Causes of Lower Back Pain

If you are experiencing any form of chronic back pain, you may have lost hope of ever living without it. You may have visited several medical professionals, ended up with half a dozen prescriptions, no evident explanation for your pain (even after MRIs, CAT scans and X-Rays), and no long term relief.

Many clinical massage clients who are experiencing chronic muscle issues are shocked when they get significant relief from just one session of focused muscle and connective tissue work, because they feel like they tried everything that 'should have' worked. The problem is that, although the traditional specialist are highly skilled in their field, they don't really address your muscular health. In the five years in my twenties when I had excruciating, chronic low back pain, I visited an orthopedist, physical therapist, neurologist... had an MRI, and X-Rays, but they found technically no 'reason' for my pain, so they declared it a bulging disc and sent me home with a handful of prescriptions. I was healthy otherwise, and active until my constant back pain became too intense. I did not find relief until my pain had been a part of my EVERY DAY for FIVE years, when I had three deep tissue massages in two weeks. It was significantly relieved after just one, but by the third massage, the pain was COMPLETELY gone, and has not returned since 1998. Since then, I have run a marathon, carried and given birth naturally to two children, and been very active, with a career in bodywork, running a multi-therapist clinic.

Back pain is epidemic! WHY? Today's lifestyles create restrictions in our bodies, patterns of tight muscles that reduce our ability to move and create pain. If you don't know what you are doing everyday to cause these tension patterns, it can get tighter and tighter until it begins to hurt. The pain can be in the tight muscle, or where that muscle group creates tension. Basic anatomy: It *can* hurt due to the pressure from a continuous contraction in the muscle, or in an area where the tissue is restricted and stuck together. These types of issues can, and often do eventually squeeze the nerve that runs through it. You are NOT crazy.

We have heard from SO many people in pain. MANY of them share that their doctors implied the pain was 'in their heads'. This is horrifying to us! There can be other structures (bones, etc) which put pressure on a nerve, but VERY often chronic muscular tension patterns can be involved, particularly when a doctor can't find another reason in testing and imaging...because...(wait for it)...they can't see muscle tension on any common imaging device. Muscles take up a lot of volume in your body. To dismiss anything they can't see on an MRI or X-ray as psychosomatic is RIDICULOUS.

So this is what we've found to be typical causes of low back pain in the world today:

Chronic postural strain from working position, sleeping posture, or recreation activity.

That sounds simple, but changing some patterns can be very difficult. The positions you most want to look at in your experience, if you are experiencing chronic low back pain from working positions are:

Sitting for long periods of time is problematic for our muscles. This position shortens every muscle in your upper leg, that attaches to your pelvis. When you move to stand up, those shortened and 'stuck together' muscles end up pulling on those structures. One of the more troublesome postures in pulling your feet under your chair. I have to share with you that this is a hard one for me to be aware of, but it shortens your hamstrings to an extreme, and can eventually create quite a bit of tension running up into your back.

If your seated position of choice involves crossing your legs at the knee, the likelihood that the pain goes into your rump, and aches quite a bit along your sacrum is really high. The reason for that is that when you cross your legs, the pelvis gets twisted a bit, often straining the soft tissues around a joint (the sacroiliac joint). This was one of the areas I had very persistent aching, even after getting physical therapy and chiropractic care, until I learned what I could do about the pattern, stop some of the positions causing trouble, and learn to stretch out the issue.

Low back pain with muscular patterns from sleeping postures often involve sleeping with the legs bent to a deep angle. When the legs are bent, the muscles shorten over time, much like sitting. One of the less troublesome postures would be sleeping on your back, because it's structurally neutral. When you sleep on one side or on your stomach, it starts shortening different muscle groups and causing pressure on joints and general imbalance. With stomach sleepers, the low back pain pattern usually involves one leg pulled out to the side, sometimes with the knee above the hip. This shortens a twists a number of muscles, so that eventually, a position close to this one is the only one that feels comfortable!

The recreation patterns with low back pain usually does not seem like the primary cause of an issue. Often, individuals who may have pain in their knee when they run, but the pain is often related to the restriction caused by their sitting position at work for 8-10 hours a day, then when they try to recruit the muscles, they are restricted, and pull on the joints they support. Often when a chronic pain pattern is caused by a recreational activity, it's a repetitive strain, something someone does many days a week, or has an extreme position, requiring a posture out of 'the biomechanical norm'. An example of this would be cycling. Leaning over, holding the upper body in a stable position (mainly with muscles in the low back and upper legs), *while* pedaling and requiring a lot of power can certainly cause some repetitive strain issues.

A solution that can address these issues involves deep tissue massage work, in coordination with a particular kind of stretching, which works with the muscles AND the connective tissue in the area.

The specific component of the stretches involves holding the stretches longer than most people do. The reason for that is, muscle fibers keep contracting during a stretch, to keep you from stretching into a tear. This reflex usually relaxes after 45-60 seconds. When we hold our stretches for 90 seconds to 2 minutes, we finally get into the deeper muscle fibers, and the connective tissue that runs the full length of the muscles to the attachments of the muscle to the bones. In fact, when stretching for the full amount of time, it is not uncommon to feel the stretch 'creep' around the 45-60 second mark. You can almost mark it on a clock. It's quite an interesting experience. This seems to be why Yin Yoga is so helpful in helping people to unravel long time patterns. In a Yin Yoga class you are usually holding your postures for up to five minutes, and that, biologically, seems sufficient time to open up restricted tissue.

There is a bit more to the process of evaluating what patterns are causing or exacerbating muscle and connective tissue pain. However, we want you know that even if you've spent quite a bit of time in pain, and you've been told there is nothing wrong with you, or that your pain is 'in your head'...there is a very good chance that your muscle structure has been affected by years of postural strains and you can still find help! Don't lose hope that you can live a comfortable life again. Keep seeking help until you find someone with the right answer. I did, and I've had 12 years without my low back pain. The depression, frustration and life changes that naturally evolve from experiencing chronic pain can make you restrict your activities in life to a great degree, and isolate yourself. Please, keep looking until you find someone who has seen what you are dealing with, and has experienced success in finding solutions. I wish you the very best in your journey!