Psoas or not Psoas? That is the ultimate question I ask myself when it comes to finding the cause of post-partum muscle overcompensation in the lower back.
When a woman who has just given birth comes in for a chiropractic evaluation and treatment, I determine why there is a pattern of muscle contraction causing pain and dysfunction in her lower back. I use a series of tools and muscle tests to determine the underlying culprit. Usually the dominant muscle group causing the back pain is a hip flexor muscle called the psoas ( pronounced “SO AS”). This muscle is responsible for your upper body leaning forward during standing or prolonged sitting.
If the core is weak (which is generally the case after giving birth) the back muscles have to work even harder to stop the body from falling too far forward and this becomes a pattern of ‘tug of war”. As a general consequence, if there is a slight turning or prolonged rotation in the spine whilst standing or sitting during leaning (as in sitting on the edge of your chair with legs crossed while working on the computer or carrying baby on one hip when bending or leaning) specific vertebrae, where the psoas muscle attach, will shift and cause misalignment. Ultimately due to a fatigue of the overworked muscle group.
Not only am I focussing on adjusting that part of spine and realigning the vertebrae to take pressure of the nerves, but it is key to educate my postpartum patients on minimizing the activity that can cause the dysfunction but providing tools on how to lengthen the psoas muscle and strengthen the core is also vital.
My favourite exercise to do and to give to my patients, because I see fast results when performed consistently, is the yoga plank pose.
There is also a modified version for those whose wrists cannot handle the weight of the body, using the forearms to lean on instead.
Plank is to be performed gradually and daily to see long term benefit in the core strength. Starting with holding the posture for 15 seconds and working up your way up to 60 seconds once daily can be a huge step in allowing the core to work efficiently thereby establishing stability in pelvic and low back muscles leading to less fatigue in postural muscles.
Stretching the psoas muscle is also critical to breakdown the pattern of tightness. Pigeon pose or runners stretch are two ways to stretch and target the psoas.
For further information on this or anything chiropractic, postpartum and posture related, please contact me at vancouverchiropractic@yahoo.ca
Happy planking from Dr. Nora Rahemtulla ( Vancouver chiropractor)
Your spine and nervous system are the most important structures in your body. The brain and nerves that exit it control every voluntary and involuntary function you have. If given the opportunity to care for them and check if they were working properly, would you?
Why then do so many people ignore the subtle symptoms of pain and dysfunction by masking them with pain killers and muscle relaxants ?
Ignoring these signals that your body is sending is just an invitation for a chronic problem to set in.
In order to function correctly on a day to day basis, the nervous system has be to able to talk to your body to express motor skills such as strength, coordination, and balance. If your spine is mis aligned the information is limited or dampened. Like a traffic jam!
Chiropractic adjustments, the right exercise/stretching and well balanced eating/ hydration are the keys to an optimal functioning spine and the real road to optimal healing.
At Vancouver Chiropractic, we believe that spinal health is a very important aspect of self care. Want to learn more?
Email us at vancouverchiropractic@yahoo.ca or call 604-685-0052 to book an appointment.
Dr. Nora
Stability balls are definately a great way to target core muscles without putting stress on joints or creating repetitive strain injuries. Whe used correctly they are a effective alternative to crunches, squats, and even lunges done on their own.
I find after having a baby, women look for easy, time-saving ways to get their strength back as well as improve balance in their pelvic floor.
There are great online links, DVDs and classes at fitness and community centres available to teach and assist in educating the right positions and movements.
The natural instability of the ball creates a fantastic opprtunity to access multiple parts of the body and encourages the use of core stabilizers. It forces the nervous system to work in checks and balances over many of the involved muscles and creates a stability belt around the low back and pelvis.
Contact Vancouver Chiropractor, Nora Rahemtulla if you are intersted in learning more about your needs of core stability and how it affects yor back strength.