Could your butt be contributing to back pain?
It is always worth asking the question. Back pain, particularly in the lumbar, can hardly ever be pinned down to a single factor. The nerve network is so complex and the muscle network so far reaching, that often what starts out as the root cause leads to developments in other parts of the body. The butt, in particular the gluteus medius, is a good example of this.
What is the gluteus medius?
The gluteus medius performs the hip abduction function for your body, helping to raise the leg up to the side of the body. As you walk or run, this becomes essential for maintaining a level pelvis and contributing to stability of the lower back. As you raise one leg to take a step forward, the gluteus medius on the opposing side contracts to make sure that the weight of the free leg doesn't tilt the pelvis down to that side. If your gluteus medius is weak, the weight of the free leg will drop down cause the pelvis to tilt down the opposing side, causing hip pain and lower back pain.
What can I do about a weak gluteus medius?
Muscle strength and range of motion are crucial for maintaining a stable spine and thus posture while walking, running and standing. With hip abductor exercises, we can strengthen the gluteus medius to prevent the imbalance of weight from causing back and hip pain. At Espinosa Family Chiropractic, we are Sacramento's movement specialists; we want to help you understand the mechanics of your body and how they influence pain. Give our office a call to schedule an appointment and stop your butt from causing you pain today!
Dr. Raymond Espinosa, D.C.
Having trouble falling asleep in Sacramento? It may be time to change up your sleep environment.
When it comes to falling and staying asleep, a huge contributing factor is what surrounds you. As we get older, we are going to face more strain on our sleep life- things like stress, caffeine and alcohol consumption and lack of exercise stack the odds against us finding restful sleep. This is before you factor in genetics and the possibility of sleep disorders that can develop with age. It is important to balance these malefactors with things you can control and, quite fortunately, you have control over the environment that you sleep in.
Establishing your zen den: getting creative with your sleep environment.
When renovating your bedroom to account for more sleep, think about the things that give you the greatest peace. What colors bring you serenity? I bet you could find a hue that looks good on your walls. What smells make you feel relaxed? A bit of lavender in a room can freshen up the smell. This is how you go about creating a zen den. Here are a few other things we came up with:
- Sleep hygiene: cleanliness is not overrated- a fresh, clean smelling set of sheets goes a long way to helping you relax.
- Mattress and pillow comfort: when it comes down to value for price, a mattress is one of the best purchases you can make. You spend a lot of time on your mattress, so its worth getting this decision right.
- Control of noise: yes, keep out the bad noise, but do let in the good noise if it helps you sleep. A lot of people find success falling asleep with white noise.
- Ambient temperature: keep the bedroom cooler so you can get comfy and warm under the blankets.
Pain should not be a part of your sleep environment.
If you are struggling to fall or stay asleep because of pain in your back, joints or muscles, it is time to find and address the root of your pain. We are Sacramento's specialists in detecting the true cause of dysfunction in the body and we can help you set a course for rehabilitation to get rid of pain and make sleeping easier. Give our office a call to schedule an appointment today.
Dr. Raymond Espinosa, D.C.