Is the Multifidus the key to stopping chronic lumbar pain? Scientists have recently discovered something very interesting about chronic, recurrent low back pain. One muscle tends to atrophy in people whose low back pain keeps coming back: the multifidus muscle. It appears to waste away from disuse, predisposing people to endless bouts of low back…
How to use a massage gun on your feet. Percussion massage on the sole of the foot is a fabulous way to relieve sore feet and to relax overworked foot muscles. While we are on our feet all day the muscles that support the arch and keep us balanced are working hard, and they can…
Increased Lower Back Arch Everyone should have a bit of a forward tilt to their pelvis—it’s part of the shock absorption of the spine—but if the tilt is excessive, it increases the arch of the lumbar spine too much, compressing the spinal joints. Compacted joints can cause inflammation, lumbar pain, and even sciatica or degeneration…
How To Fix Kneecap Pain Pain at the front of the knee, underneath, over or above the kneecap is really common and usually is very easy to fix with a couple of exercises. You can do it at home and the results are surprisingly quick—within a day or two in many cases. The patella, or…
Upper Lumbar Pain On One Side Flank pain at the side of the lower back always needs to be checked out carefully by a professional to see if it’s kidney related. But in many cases it’s actually a pain that comes from the lower back. Certain positions can overstretch muscles on the side of the…
How To Avoid Pain In The Upper Cervicals The upper part of the neck is where most of the rotation occurs. There’s no disc between the top two vertebra and this allows for much more rotation than other levels of the neck. The top vertebrae actually pivots around the second vertebra. However, if we spend…
Carpal Tunnel Syndrome Solutions The Carpal Tunnel is a space within the wrist, between the bone and a ligament sheath called the Transverse Carpal Ligament. Nerves, muscle tendons from the forearm, and blood vessels pass through this space but there is limited room. If a cyst, scar tissue, or fluid fills up the space the…
Fix Heel Pain (& Foot Arch Pain) If you get heel pain (or foot arch pain), particularly during the first steps of the morning, it’s likely that you have Plantar Fasciitis. It can be very difficult to get rid of, so the sooner you start with these exercises the better. The plantar fascia is a…
Release the Erector Spinae muscles of your mid back Sitting poorly, over-working your back, or a bad bed can cause tight mid back muscles. The result is a tight, burning sensation down one side, or both sides of your mid-back, along the band of muscles there. People with a scoliosis in their spine are much…
Release A Locked Neck The top part of the neck is where most of the rotation occurs. But if the joints between the top two vertebrae get jammed, it can feel like your neck is locked. You might know it as a “cricked neck” or a “kinked neck”. It can feel impossible to turn your…
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