Lower Back Pain The Role Of Calf Muscles

Lower back pain causes calf muscle pain and tightness and the calf muscles play a huge role in the development and maintenance of lower back pain.These calf muscles (gastrocnemius and soleus) are usually tight in most people especially in women wearing shoes with high heels. Calf muscle cramps are extremely painful and often awaken people during sleep. These cramps are a warning that there is nerve related muscle problems stemming from spinal nerve root involvement in the lower back. This is usually the case if you have calf muscle tightness and frequent night cramps even if you have no complaints of lower back pain or lower limb pain.

There are three calf muscles, two of them are called the gastrocnemius muscles (inner and outer muscles known respectively as medial and lateral) and the third is called the soleus muscle.

The gastrocnemius arise from the lower part of the thigh bone just above the knee. The soleus muscle arises from the leg bones known as the tibia and fibula bones and does not cross the knee joint. All three muscles insert into the heel bone through the heel cord. The tibial nerve supplies primarily S1 nerve root fibers to the inner gastrocnemius muscle (medial) and the L5 nerve root fibers to the outer gastrocnemius muscles (lateral) and primarily S1 nerve fibers to the soleus.
The gastrocnemius and soleus muscles are responsible chiefly for bending the ankel and foot down so that the toes can point toward the ground. However when the foot is flat on the ground as in the sitting, crouching or squatting positions, the gastrocnemius muscles can bend the knee but not the soleus. Those who have tightness of the calf muscles will note that they are unable to place the heels flat on the floor.

During ambulation, people with tight calf muscles are unstable and prone to falls since there is difficulty with the heel striking the ground. They also have difficulty with the push-off phase of ambulation. The only muscle that is active during relaxed standing is the soleus muscle. It is responsible for stabilizing the leg so that the weight line can fall in front of the knee. Otherwise, the knee can buckle.
Tight calf muscles play a significant role in causing and aggravating lower back pain due to increasing the stress on the low back muscles. Since these calf muscles are chronically tight, trying to reduce or release spasms within these muscles is very difficult. In addition, there is also nerve related muscle tightness and weakness in these muscles due to presence of aging of the L5 and S1 spinal nerve roots.
To make the situation worse, the muscles that lift the foot and ankle up of the ground in the front of the leg are chronically weak. The weakness is primarily of nerve related origin since these muscles are supplied by the L5 nerve root which is the most commonly injured nerve root. The injury or irritation stems from presence of degenerative arthritis of the spine, slipped disc, bulging disc, etc. The L5 nerve root fibers are mainly carried through the peroneal nerve which also is vulnerable to trauma from habitual crossing of knees and/or ankles making the foot and ankle dorsiflexors even more weak.

Therefore to treat calf muscle tightness, muscles in the front of the leg called the dorsiflexor muscles of the foot and ankle have to be treated before treating the calf muscles. The dorsiflexor muscles of the foot and ankle are chronically subjected to lengthening contractions during ambulation. Therefore selective activation of these muscles by inducing shortening contractions is needed. Walking on the heels is one of the ways to induce shortening contractions of the foot and ankle dorsiflexors.

Optimal treatment for the tight calf muscles cannot be isolated to just treating the calf muscles symptomatically. The treatment must include treating the root cause of the tightness which is spinal nerve root problems primarily at the L5 and S1 levels.

All the related muscles that are continuously subjected to lengthening contractions need to be treated. Return of strength for these muscles is achieved through shortening contractions. Treatments must include treating the spinal extensor muscles, gluteus maximus, adductor magnus, tensor fascia lata, rectus femoris and the foot and ankle dorsiflexors. Selective activation for these muscles is most effective through motor point stimulation using the eToims Twitch Relief Method.

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Wellness Coaching - The Benefits of Upper Cervical Care

In 1995, I was introduced to a specific type of chiropractic care known as "upper cervical care". At that time, X-rays were taken by a chiropractic physician of my skull and upper spine and it was revealed that I had developed an abnormal curvature of my top vertebrae known as a vertebral subluxation. I was then shown an X-ray of a normal, healthy spine and the difference was dramatic.

My doctor explained that the fatigue, dizziness, and TMJ syndrome that I had been enduring for so many years was no doubt caused by the two auto accidents I had when I was a teenager. He said that car accidents are one of the major causes of vertebral subluxations, but even a fall or slight trauma to the head or back could be enough to contribute to a misalignment of the upper curvature of the spine.

The brain facilitates communication via trillions of nerve fibers to every part of the body via the spinal cord. In between the spinal cord and the brain is a bundle of nerves called the brain stem. This brain stem acts as the control center for functions of the body such as breathing, heartbeat, motor function, equilibrium, and the regulation of the sympathetic and parasympathetic systems. Because of the important neural structures concentrated in this small portion of the nervous system, the slightest of damage to this area may have dramatic effects.

The brain stem is sheathed by the atlas (C1) and axis (C2) vertebrae and when completely aligned and freed of nerve interference (from upper cervical care adjustments), the rest of the spine and skeleton will automatically realign itself (like a domino effect), thus restoring the nervous system to its optimally healthy state. As a result of this vertebral realignment, the body is allowed to reclaim its anabolic state where it will regenerate tissue, repair cellular damage and heal.

Upper cervical care is gentle and non-invasive. It is completely painless and you barely feel anything when adjusted. You simply lie down on your side and the chiropractic physician makes the adjustment on the upper cervical area, just below the atlas. It is this inter-relationship between the upper cervical spine (neck) the central nervous system, and the brain stem, that affects every aspect of human function, including touch, hearing, sight, mental processing, regulation of hormones, motor control, and immune system regulation. But perhaps most importantly, when properly aligned, it helps the body maintain an anabolic state of repair and renewal. The main goal of NUCCA (National Upper Cervical Chiropractic Association) is to maximize the human health potential associated with the reduction of the Atlas Subluxation Complex (ASC).

The re-alignment of bones takes time (kinda like straightening teeth). The chronic dizziness that I endured for over five years slowly dissipated and healed within two years of upper cervical care. And my overall energy and health has improved quite dramatically over the years, especially since I have been living in a pain-, stress, anxiety-free mode. I've learned that living a life without stress significantly accelerates the healing process and contributes greatly to your sense of well-being.

Lower Back Pain Causes And What Can Be Done About Them

Much like back pain in general, there can be many different causes such as muscle strain, trauma, and poor body mechanics such as poor posture. The difference with lower back pain, however, is that the central point for the pain is specifically located in the lower regions of the spine. Due to the more specific location of the pain, the causes of the pain can be easier to pinpoint.

As general back problems can be caused by many different factors that can range from stress to damaged discs in the spine to diseases, it is most commonly caused by muscle strains. Understanding lower back pain causes is crucial to proper treatment which leads to speedy and relatively less painless recovery. A good way to understand the many different causes is to have a chat with your doctor about your daily activities and how they may affect your spine.

So what can cause lumbar muscle strain? As with general back problems, lower back pain causes can include abnormal or exorbitant stretching of muscles, ligaments, or tendons in the back. Other than that, poor conditioning may also lead to back problems. What exactly is meant by poor conditioning? A good rule of thumb is general unhealthiness, such as, obesity and smoking. Obesity is a huge problem for lower back issues as the spine is supported by large muscles known as the paraspinal muscles, which support both the spinal column as well as the weight of the upper body. Hence, those with heavier than average upper bodies put much greater strains on the paraspinal muscles.

A good way to combat this would be to strengthen the muscles around the lower back so that they may aid the five lumbar vertebrae and its connective ligaments in the lower spinal column in carrying the weight of the upper body. A strong lower back is an excellent weapon against lower back problems.

As with general back problems, lower back pain causes can also be exacerbated by age. Arthritis commonly occurs in joints such as the knees; however, arthritis can affect any joint in the body. The spine is made up of many small joints; therefore, arthritis can also occur in the lumbar spine. Arthritis of the spine can cause lower back problems with movement. Lumbar spine arthritis usually occurs with other spinal conditions such as disc degeneration and spinal stenosis. The discs of the lumbar spine can wear out with age, which can be exacerbated as the facet joints are worn out by arthritis.

In addition, as arthritis progresses, symptoms of spinal stenosis can arise as the nerves of the spine become pinched. Some symptoms of spinal stenosis include numbness, tingling, and leg pain which can lead to difficulty in walking. It is important to seek medical help if any of these symptoms arise. Contrary to popular belief, the problem is not "healed" by rest. Talk to your doctor about the many different lower back pain causes because the spine should never be ignored.

Finding It Difficult to Get Up? Lift Chairs Are Here to Make Things Easier

Why there is a need

Getting up from a chair often becomes difficult due to creaky joints, accidents and back problems. Knee and hip joints stiffen with age and the elderly often cannot get up quickly from a seating position without causing considerable pain to the joints.

Spinal conditions like Spondylosis and arthritis result in limited mobility while moving about or shifting from one position to another. Also the size of the chair, its height, width and depth make it distinctly uncomfortable to rise without causing discomfort.

Lift chairs to the rescue

Lift chairs provide an effective solution to the problem making it easy to not only get up but also recline and relax. Using a lift chair one can change the angle of inclination merely by pushing a button. A lift mechanism powered by electricity is fitted at the base of the chair. The mechanism elevates the chair at a comfortable slope making it extremely easy to get off.

The forward motion of the chair changes the person's position from a sitting posture to a half standing one. The lift chair is a versatile mechanism and can be used as an easy chair as well as a bed for a nap in the afternoon.

The variety of lift chairs available

Lift chairs are available in a variety of models as suited to the user's specific needs. The most commonly used types are

• 2-position lift chair: The 2-position lift chair is quite affordable and aids the user to get up or recline to a limited degree (about 45 degrees back). This chair is ideal for reading or watching the T.V with the backrest in a slightly tilted position.


• 3-position lift chair: The 3-position left chair offers more flexibility and the user can recline to a fuller extent.


• Infinite position lift chair: This chair can be modified to virtually any position even for sleeping in the Trendelenburg Position with the feet above the heart level.


• Zero gravity lift chair: This is on of the newer version of lift chairs which enables the user to relax in a position that minimizes stress on all joints while providing a restful experience. The zero gravity lift chair helps in reducing stress on the lower back and provides relief to patients with back problems like slipped disc.

A person sitting in the zero gravity position has the upper body at a slight incline with the back at a raised position and the feet at a lower angle. The position is extremely comfortable helping to eliminate disc compression problems and enabling the user to sit at one place for a long period of time.

Adds to the home decor

Lift chairs are quite attractive and easily blend in with the rest of your furnishings. The chairs are available in a wide range of color and fabrics to go with your home decor. What's more you can select from variety of styles like button backs, pillow backs or split back according to the trend.

How to choose a lift chair

Choosing a lift chair is best done by the user, just sit in one and check if you find the experience comfortable. Check out the lift mechanism if you can adjust the different positions easily and then make your selection.

• The seat width needs to be spacious with at least a palm's space on either side between the user and the arm rest.


• The seat edge should not extend beyond the knee joint. The depth of the chair should be such that the seat edge comes up to the knee joint.


• The head should be well supported by the headrest with at least a space of 2 inches left above the head


• The height should let your feet rest on the floor without having to shorten or extend the knee joint excessively.

What features are offered?

Lift chairs come with a variety of features some of which are as follows.

• Battery backup lets the user to operate the lift mechanism in case of a power outage


• The chairs are quite sturdy and have a weight capacity of about 350-450 lbs


• Heavy duty lift chairs that run on a dual motor


• An extendable footrest improves blood circulation so one does not feel stiff in the legs


• Additional features include heat and massage facilities, removable arm rests and attachable tray tables.

People who are eligible can avail of Medicare to claim a cost reduction while buying a lift chair. According to current policy Medicare provides cover only for the cost associated with lift mechanism and if the user has not filed a similar claim for a mobility aid like a power wheelchair before.

L4, L5, S1 Low Back Pain - Meet Your Psoas Muscle

Low back pain that is characterized by pain in the L4, L5, S1 region means that you need to have your psoas muscle lengthened. The psoas muscle attaches from the lumbar area (i.e., L4, L5, S1) to the upper thigh region. The psoas muscle is easily susceptible to contraction. When it gets shortened, it creates pressure on the discs in the L4, L5, S1 area, causing low back pain. Few people know about the effect of the psoas muscle on low back pain. And fewer people know how to lengthen the psoas when it becomes contracted. The best method is through Active Isolated Stretching therapy (also known as AIS).

The psoas muscle lies deep inside the stomach, so it is the flip side of the low back region. Is attaches at numerous points along the spinal column, over twenty-six locations. Sitting for long periods of time and doing full sit-ups are common reasons for the psoas to tighten. Modern society requires humans to sit most of the day, which is why low back pain is so prevalent. Tightness in the psoas muscle is not the only reason why people experience low back pain. But it is almost always a principle factor.

When a person undergoes Active Isolated Stretching treatment, a therapist helps the client to stretch the psoas muscle. This involves a client leaning on a massage table and the therapist pulling the leg away from the torso. This AIS technique properly lengthens the psoas muscle without risking injury to the discs of the low back. Opening the psoas muscle will radically improve low back pain; it is necessary but not the entirety of solving low back pain.

Other methods unsuccessfully try to address psoas tightness. Some massage therapy techniques try to manually lengthen the psoas muscle by pushing the hands deep into the stomach and trying to massage the muscle. This technique fails because the psoas is too deep inside the stomach to reach manually. And even if it can be touched, the psoas has too many attachment points along the vertebrae that need to be released. Its impossible to adequately lengthen the psoas muscle through massage techniques.

Back surgery is another option for low back pain in the L4, L5, S1 region. In some cases, a surgeon will shave off part of the disc that is herniating/bulging/degenerating. The disc is the cushion that lies in between the vertebrae (sections of the spinal column). The reasoning for shaving off the disc is that the protrusion is pushing into the nerve and causing low back pain. This procedure is regarded as minimally invasive back surgery. A more aggressive surgery involves removing the disc entirely and fusing the vertebrae together. This procedure is known as spinal fusion.

In either case, the issue that is being ignored is why is the disc being negatively affected? What is causing the disc in the low back to bulge, herniate, or degenerate? Part of the answer is contraction of the psoas muscle. Tightness in the psoas muscle is squeezing the vertebrae together. The excessive force is causing the discs around L4, L5, or S1 to spill out of normal position or wear down.

The approach in Active Isolated Stretching is to get to the root cause of low back pain. If the psoas muscle and numerous accompanying muscles can be restored back to normal length then the discs in the low back can return to normal position. Herniation can slide back inside when the excessive squeezing is terminated. The body can repair its own problems when the critical muscles are balanced. Even physicians emphasize investigating every option before considering back surgery. Active Isolated Stretching therapy is the safe/effective method that needs exploration.

Acupressure Schools

Find Acupressure Schools in the United States and Canada. Acupressure schools teach an ancient healing therapy that was developed in Asia over 5,000 years ago. Teaching students how to utilize the fingers to depress key locations on the skin's surface to promote natural healing, acupressure schools instruct in similar practices of acupuncture; as acupressure facilitates the same reference points on the body that release muscular stress; thus encouraging better blood circulation.

Acupressure schools teach students the benefits of acupressure, and how it can relieve pain and bring the body back into harmonious balance. Acupressure's healing ability promotes stress reduction, improves circulation, relaxes the body and strengthens the immune system. Acupressure schools also demonstrate how this healing art can effectively be used to alleviate acute and chronic conditions such as arthritis, headaches, spinal-muscular pain, and sinus complications. Taught as a preventative therapy, students of acupressure schools learn that acupressure is an excellent alternative healing education for overall well-being -- mind, body and spirit.

Two techniques commonly taught in acupressure schools are "Shiatsu," and "Jin Shin." Shiatsu acupressure, the most widely used therapy, is notated for its vigorous and firm pressure application; while, the Jin Shin acupressure technique is a more gentle form -- whereby points are softly held for a moment or two.

In addition to providing typical acupressure sessions for clients, students of acupressure schools are instructed how to develop their entrepreneurial skills to promote their individual practices.

If you or someone you know is seeking an alternative education, we have a selection of acupressure schools from which to choose -- here, at Holistic Junction.

Find your dream job! Let education within fast-growing industries like massage therapy, cosmetology, acupuncture, oriental medicine, Reiki, and others get you started! Explore career school programs [http://school.holisticjunction.com/clickcount.php?id=6634739&goto=http://www.holisticjunction.com/search.cfm] near you.

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Osteoarthritis Prevention and Management

Osteoarthritis (OA) is the most common type of arthritis affecting millions of people worldwide. The hallmark for diagnosis is degenerative changes within an affected joint. It occurs when the rate of cartilage damage exceeds the rate of repair. Osteoarthritis can result in significant pain, joint stiffness and other manifestations and can have a significant impact on one's quality of life and independence. An exact cause has not been established however, there are a number of risk factors contributing to its development including age, obesity, physical trauma, relative activity level (too much or too little), family history of OA, underlying metabolic issues and faulty posture and joint mechanics. Due to the impact OA can have, an effective preventative and treatment approach becomes important. Whereas many medications have unwanted side effects and only provide symptomatic relief, there are natural methods to prevent, manage and slow the progression of osteoarthritis.

How do I prevent or slow the progression of OA?

While we can't necessarily prevent OA 100%, healthy lifestyle choices and reducing risk factors help considerably. If you already have osteoarthritis, do not rely fully on passive treatments. Combing complementary and alternative therapies with appropriate lifestyle modification will lead to improved function, reduced pain and better overall sense of well-being.

1) Weight loss:
Excessive weight can place an undue amount of force and stress on joints. Thus, weight loss is recommended for those who are overweight or obese not only for the beneficial effects on joints but also for overall health.

2) Prevent injuries:
While not all injuries can be avoided, many spinal injuries can be prevented by using appropriate lifting mechanics (maintaining a neutral spine and a strong core). Injuries to the lower extremities can sometimes be avoided by ensuring one wears appropriate footwear.

3) Be physically active:
A healthy cardiovascular system means better health and healing in general. Aim for 翻 hour of moderate intensity activity for most days of the week. Exercise is also one of the best non-drug treatments for OA. Some excellent low impact ideas include swimming, tai chi, yoga and walking.

4) Maintain a healthy diet:
A healthy, balanced diet rich in antioxidants and nutrients is important for overall health. Indeed, dietary modifications can also affect pain level. Consider an anti-inflammatory diet. Different foods are metabolized differently in the body, some reducing inflammation and others exacerbating it. Foods to include are antioxidant-rich fruits and vegetables, nuts, fish, chicken, omega-3 fats and whole grains. Foods to avoid include high fat meats, cheese, starchy/sugary foods, trans fats, butter, cream and highly processed foods.

5) Take glucosamine:
Glucosamine is a natural substance that the body makes which lubricates joints. With age, however, production is diminished thus making supplementation important. 1500 mg per day is typically recommended for people over 40.

6) Work on posture:
Having good posture will reduce load on joints as it allows body weight to be distributed more evenly. Chiropractors can give specific exercises to correct postural problems including strengthening exercises for relatively weaker muscles and stretches for relatively tense muscles.

7) Chiropractic care:
Regular chiropractic care can detect and correct small problems before they become bigger problems. Adjustments are used to restore mobility in restricted joints and correct alignment. Joint restrictions can accelerate joint degeneration in two ways. First, if one joint is not moving well, other joints must work harder to compensate. Second, the restricted joint itself will begin to degenerate because movement is required for flushing nutrient-rich joint fluid which supports cartilage health. Thus, regular chiropractic care normalizes joint mechanics. In addition, restoring spinal alignment improves communication in the nervous system such that overall healing is optimized.

What else can I do to relieve pain?

1) Try an epsom salt bath:
Warm epsom salt baths help to relieve muscle tension which reduces stress on joints.

2) Sleep well:
Good rest ensures good restoration. Sometimes a new mattress and quality pillow can make all the difference in having a comfortable night.

3) Try pain relieving ointments:
There are many natural anti-inflammatory and pain relieving ointments available in health food stores.

4) Consider orthotic footwear:
Good footwear and orthotics can correct alignment at the base of support and add comfort and shock absorption for joints higher up in the kinetic chain.

5) Other complementary and alternative therapies:
Acupuncture and massage therapy are great alternative therapies for management of painful conditions. Acupuncture has been around for thousands of years and has been shown to be effective for improving symptoms of OA. Massage therapy relaxes muscles which decreases the compressive forces on joints. Consulting with a naturopath can provide more specific recommendations regarding herbal and dietary measures.

1.Hart, J (2008). Osteoarthritis And Complementary Therapies. Alternative and Complementary Therapies; 14(3):116-120.