3 Types of Pain in the Butt and What You Can Do About It

Having a literal pain in the butt is not a fun experience; it can make walking, sitting and sleeping difficult and uncomfortable. It is certainly something that one would want gone as soon as possible, yet sometimes we unknowingly exacerbate the issue by trying to stretch the injured area. There is a special name for these types of practices – anga bangha. It basically means that you want to do something good but end up hurting yourself. Today we will explore three types of the pain in the butt and how you can avoid making your practice anga bangha.

Pain in the butt #1: Lower butt pain.

Many years ago I was preparing for a fitness competition and my routine included a split. One day, being young and silly, I plopped into the split right off the bat and heard “Crrkkhh” at the bottom of my right buttock. “Hmm, I thought, that didn’t sound too good”. I did manage to get out of the split, but ended up limping for couple of weeks and then dealing with the pain in the butt for months afterwards.

Location: This is the pain that you experience right in the crease of the buttock at the back of the thigh. It might give you trouble when you walk, but becomes especially pronounced when you bend forward with legs straight.

Offender: Hamstring tendon(s)

Reason: This type of pain is usually a sign of an injury to the tendon(s) that attach your hamstrings to the pelvis. It is usually a result of pulling on the hamstrings too enthusiastically, especially if they haven’t been warmed up properly. When yoga practitioners insist on keeping the legs straight in forward bends and then force themselves into a pose, they may end up injuring the tendon. Yoga teachers who demonstrate a lot in their classes are also at risk, since they are more likely to go into a difficult posture without proper preparation.

Common remedy: Here is the paradox – when the tendon becomes injured, the hamstring muscles naturally contract, trying to prevent further damage to the tendon. And we think – my hamstrings feel tight and painful, if I only stretch them the pain will go away. So instead of allowing the tendon to heal, we keep reinjuring it by actively stretching the hamstrings. This cycle can go on for a very long time.

Better solution: Give your tendon(s) a chance to heal. This means contracting the hamstrings to increase circulation to the area, bending the knees generously in the forward bends and only very mild stretching, if any. Once the acute phase has passed, you can begin to add gradual stretching.

 

Nurse your hamstrings back to health

Try this short 3-stage yoga practice to gradually heal your injured hamstrings. You can also use this practice to release chronic tension in your hamstrings.

Pain in the butt #2: Outer/upper butt pain.

I have a client who came to me complaining about the pain in the hip that interfered with her walking and sleeping. She has been to a PT who suggested core strengthening, an orthopedic surgeon who diagnosed her with piriformis syndrome, and LMT who treated her for a tight IT band. After careful exploration we have determined that the location and symptoms of her pain were pointing toward the weakened abductor muscles, which caused a displacement of the pelvis and a host of muscle compensation patterns. We began to work on strengthening her abductors and shortly after her pain was gone.

Location: This type of pain usually shows up in the upper or outer buttock area and can resonate down on the side of the leg. It usually gets worse during walking and while lying on the affected side at night.

Offender: Weak abductor(s), tight IT band can be a contributing factor

Reason: This pain is often due to some sort of an asymmetrical movement pattern that goes on for an extended period of time (read more about adductor/abductor imbalance).

Common remedy: This pain is often perceived as an IT band issue and remedied by stretching the IT band or using the roller to apply pressure to it. This can be very useful, but it does not address the root of the problem – weak abductors. Until those are strengthened, the issue will continue to pop up.

Better solution. You need to strengthen the abductors by using them in the stabilizing role (standing on one leg) and moving role (moving the leg out to the side, preferably against gravity). Here is a sample practice for abductor strengthening.

Pain the butt #3: Central butt pain.

When the Body Worlds exhibit came to town, one of the reasons I went was to check out the structure of the hip, since I do not have ready access to cadavers. Yes, it was creepy at times, but also fascinating. For example, I was amazed at how big the sciatic nerve is – yes, it’s the longest nerve in your body, extending from the lower spine all the way down into the foot, but it’s also very thick – about the thickness of your pinky finger – between your spine and hip area.

Since the nerve is so big and long, it can get pinched at various locations causing all-too-familiar sciatic pain. Two common sites of impingement are the lower back (between the lumbar vertebrae) and underneath the tight piriformis muscle.

Piriformis is a small muscle that can cause a lot of trouble if it gets tight. It sits deep within the hip and its job is to rotate the hip externally and to abduct the leg when the hip is flexed. Tight piriformis by itself can cause the pain in the butt, but situation becomes worse if it presses on the sciatic nerve that passes underneath (and for some people right through) the piriformis muscle.

Location: The pain can show up in the middle of the buttock, in the lower back or anywhere along the pathway of the nerve. It can also manifest as numbness or weakness in the leg.

Offender: Herniated disks, bone spurs on the vertebrae or tight piriformis muscle

Reason: Sitting or driving a lot, degenerative changes in the spine with age

Common remedy: If the sciatic pain is due to a herniated disk, it is a much bigger issue and is beyond the scope of this post. Core strengthening under the guidance of a physical therapist would be the best solution. If the pain is due to the tight piriformis muscle, we can work on releasing the muscle tension. The most commonly recommended pose for the tight piriformis is Pigeon pose. Unfortunately, for many people with this type of pain this is too much, too soon. Pigeon pose places the piriformis in the maximum stretched position and pulls strongly on the sciatic nerve as well. This means that if the pain is acute, getting onto the Pigeon can make it feel worse.

Better solution: It makes much more sense to utilize our usual Contract-Relax-Stretch principle.

Step 1. We begin by contracting the SURROUNDING muscles (particularly gluteus maximus) to increase the blood flow into the general area.

Step 2. Then we can gently contract the piriformis muscle itself, asking it to relieve the chronic contraction (only if it doesn’t cause pain) in combination with gentle stretching. Poses like Virabhadrasana 2, Utthita Parsvakonasana and versions of clam shell will contract the piriformis, while simple standing twist with a chair and Ardha Matsyendrasana would be good options for stretching it (since they place your leg into flexed/adducted position without the external rotation element, which is milder for piriformis).

Step 3. When you are ready to add the external rotation element to your stretching, it’s better to choose Thread-the-needle pose instead of Pigeon, or Gomukasana on the back instead of the full form of the posture, which will apply less leverage against your piriformis. Only after practicing those you’ll be ready for Pigeon or Gomukasana (and some students won’t be ready for a long time if ever).

In addition, it makes sense to relieve chronic contraction in the adductors, since tight adductors can internally rotate the leg, placing additional stress on the piriformis muscle. Tight hamstrings can also irritate the sciatic nerve, so it is useful to relieve tension there. Keep in mind, that even the simplest hamstring stretches can be very painful to a student with sciatica, so it’s best to follow the same principle for hamstring work that we’ve outlined in Pain in the butt #1.

So there you have it. Keep in mind that sometimes there can be multiple things going on, so if your pain persists despite your best efforts, it’s probably time to seek professional help.

Here is a sample practice to relieve tension in the piriformis muscle, using all the principles we’ve outlined above.

Written by Olga Kabel. For the full article visit here.

One Simple Move to Loosen Up Your Shoulders

There are many suggestions on the internet on how to “loosen up the shoulders”. Most of them boil down to bringing the shoulders through the full range of motion: do several flexion-extension moves, few adduction-abduction moves, some internal rotation, some external rotation and some combinations of the above. Many yoga teachers do those at the beginning of their classes as well. There is nothing wrong with that, but you might end up having limited success with those because

A. Moving the arm without moving the spine is not nearly as effective
B. In real life we rarely do “pure” anatomical movements (ex: pure flexion or pure extension). We usually move the arms along complex trajectories that involve different combinations of more basic motions. That’s why when we attempt to “loosen up the shoulders” it makes sense to do more complex, integrative movements.

What if I told you that there is one move that combines ALL of the anatomical shoulder movements and brings the shoulder through the full range of motion? Any time you feel your shoulders tightening or your neck tensing, all you have to do is add this move to 2-3 yoga poses and you’ll be all set!

First let’s take a look at the kind of movement that’s possible in your shoulders.

You could theoretically work with each one of those movements individually, OR you could combine them into the following move – side arm sweep. Let’s analyze this motion.

We begin with the arm folded behind the back, which places your shoulder into extension, adduction and internal rotation. When you sweep the arm out to the side you move through abduction (away form the body), then external rotation (to turn the palm up), then flexion (when the arm arrives at the top) with slight external rotation (since the palm is facing in). On the way down we are reversing the process, moving through adduction (toward the midline) – extension (behind you) – internal rotation (folding the arm behind the back). To take it even further you can try reaching toward the opposite shoulder blade with your fingertips. As you can see, we just took the shoulder through the full range of motion. On top of that, if you turn your head to look at your hand when the arm is up, and turn the head away from the moving arm on the way down, you will also alternately stretch and strengthen the muscles on the side of your neck that bind the shoulder girdle to the cervical spine and your head, which will help loosen up the neck in addition to your shoulder.

Try this movement by itself and you will feel the impact it has on your shoulders and neck. If you add this movement to other yoga poses, you will also involve the rest of your spine. This will make the effect even more pronounced, especially if you add it to the variety of spinal movements (forward bend, back bend, lateral bend).

For the full article visit here.
Originally appeared on sequencewiz.org and was written by Olga Kabel.

Reflex Integration: What Is It and Why You Need to Know It

Primitive (infant) Reflexes are repetitive, automatic movements that are essential for development of head control, muscle tone, sensory integration and development. They form the basis of our postural, lifelong reflexes. These primitive reflexes surface in utero and infancy and become inhibited as the movements do their job and movements become more practiced and controlled. When a baby has been given the opportunity to develop freely and naturally the primitive reflexes will integrate and no longer be active. When the primitive reflexes remain active then many difficulties can emerge.

Incomplete integration of primitive reflexes may be a contributing cause of ADD/ ADHD, autism, learning challenges, developmental delay, sensory integration disorders, vision and hearing challenges, behaviour challenges, and extreme shyness, lack of confidence, addiction, inefficient, effortful striving, and constant feelings of overwhelm.

(The above article originally appeared here.)

The Missing Link

It has become apparent through the thousands of assessments completed by Dr. Masgutova that as the number of non-integrated primary infant reflexes increase in an individual, the range and severity of motor, communication, and cognitive challenges and emotional and behavioral regulation issues correspondingly increase. In 2004, Dr. Masgutova and her team tracked primary infant reflex assessment results for a population of 850 children, ages 1-12. The children and their conditions were classified according to the predominant diagnoses provided by their parents. From this work emerged the following general non-integrated reflex profiles for each characterized condition:

It is important to note that these are general, non-integrated reflexprofiles and are shared here to provide perspective regarding the primary infant motor reflexes that might not be integrated for individuals diagnosed with these conditions. Please remember that each individual is unique in their strengths and challenges and, therefore, should be assessed by a qualified MNRI trained resource to determine the actual integration status of primary reflex patterns for each individual.

Reflex integration can change lives. The verbally delayed child can begin to form intelligible sounds, words and/or simple sentences. Individuals with hypertonic rigidity can begin to relax clenched fists, rigid arms and/or legs. The disorganized may begin to move toward self-organization, the dysgraphic to write legibly, the sensory defensive to tolerate sounds, sights and/or touch opening up positive interaction with the world, shifting from an inner state of constant fear, distrust and concern to calm, wonder and joy. The prognosis and outcome for those accessing MNRI Method techniques will vary based on the:

• Underlying cause of the condition -- Congenital disorders, trauma, chronic prolong or intermittent stress, or disease.
• Which, how many, and to what extent the underlying neural, sensory and motor systems supporting reflex function are challenged.
• Number and combination of primary infant reflexes are impacted as well as the developmental maturity of each impacted reflex.
• Developmental time frame within which reflex integration work is completed -- before, during, or after the typical maturation and integration time period, and the
• Rigor with which reflex integration work is completed.

Regardless of the magnitude, complexity, or apparent level of debilitation an individual faces, it is important to understand that dysfunctional or more deeply pathological primary infant motor reflexes, when addressed with the right combination of integration techniques, can lead to improved or even restored function. While the magnitude of the underlying neurosensorimotor challenges may limit the degree of restoration when addressed with the right combination of integration techniques, almost every individual may experience some level of functional improvement – moving them a step closer to reaching their unique potential. The first step to beginning this process is simply learning about the impact integrated primary infant reflexes can have on improved function. The next steps include identification of dysfunctional or pathological reflexes and figuring out the best way to begin the integration process. To learn more about beginning the integration process refer to our website section regarding treatment options. The earlier underlying neurosensorimotor challenges can be identified, the easier it will be to minimize or even eliminate the impact dysfunctional or pathological reflexes can have on overall maturation and development.

(The above article originally appeared here.)

Positive effects observed in a study out of Wroclaw Medical University in Poland via the Department of Pathophysiology.

The impact of rehabilitation carried out using the Masgutova Neurosensorimotor Reflex Integration method in children with cerebral palsy on the results of brain stem auditory potential examinations. 

Abstract

BACKGROUND:

Rehabilitation therapy in children with neuromotor development disorders can be carried out with the use of various methods.

OBJECTIVES:

The aim of this study was to determine the efficiency of rehabilitation carried out with the use of the new therapeutic method MNRI (Masgutova Neurosensorimotor Reflex Integration) in children with cerebral palsy (CP) by objective measurements with a brainstem auditory evoked potentials (BAEP) examination.

MATERIAL AND METHODS:

Besides the known parameters, Interpeak Latency I-V (IPL I-V) in BAEP, an original parameter proposed by Pilecki was introduced, called a relative IPL I-V value. The study involved a group of 17 children (9 girls and 8 boys) aged from 1.3 to 5.9 years (mean = 3.8 years, SD = 1.3) with cerebral palsy. Due to difficulty in co-operation, analysis of only 15 children could be finished.

RESULTS:

Analysis of the absolute IPL I-V values showed that after rehabilitation the percentage of the results with slowed transmission, i.e. those in which the IPL I-V value was prolonged, decreased from more than 88% to 60%. The assessment of the relative IPL I-V values showed that the results obtained after rehabilitation are more advantageous.

CONCLUSIONS:

As a result of rehabilitation carried out by the MNRI method in children with CP, a significant improvement in the transmission in the brain stem section of the auditory pathway was observed based on the absolute and relative IPL I-V values. However, the change obtained in children was various.

http://www.ncbi.nlm.nih.gov/pubmed/23214200

A New Way to Trick the Brain and Beat Jet Lag

For all its complexity, the human brain is not hard to deceive. Here are four studies where scientists have learned more about duping it.

The human brain is a remarkable, stunningly complex organ. And yet, scientists are discovering something about it that the likes of Harry Houdini and other great magicians have known for a long time—the brain can be surprisingly easy to trick.

That’s because in order to be so efficient, it has evolved to create shortcuts in response to outside stimuli, such as light or sound. But those shortcuts and the consistency with which the brain follows them can also make it vulnerable to deception.  

Take, for example, recent research by Stanford scientists exploring a new way to fight jet lag. For a while, researchers have known that exposure to light before taking a trip can help your body adjust to the changes in your sleep cycles that come with traveling across time zones. The most common preventive treatment involves sitting in front of bright lights for hours at a time during the day.

But the Stanford team, led by Jamie Zeitzer, an assistant professor of psychiatry and behavioral sciences, tried a different approach.  First, it looked at light exposure while someone was actually sleeping, and it found that the body’s circadian rhythms, which control sleep cycles, are more sensitive to light at night—even when a person’s eyes are closed.

Then, the researchers wondered if the kind of light passing through the eyelids makes a difference. They recruited 39 volunteers and had them get on a regular sleep cycle for two weeks—going to bed and waking up at the same times every day. Then they brought them into a sleep lab.

They divided the participants into two groups. Once they had fallen asleep, the people in one group were given the conventional treatment—exposure to continuous light for an hour. But the others were treated with a different kind of light—quick flashes 10 seconds apart, like a strobe.

What they found the next night is that the people exposed to the flashing light felt sleepy about two hours later than they had the first evening. For those given the continuous light treatment, sleepiness was delayed by only 36 minutes.

Biological hacking

Zeitzer, who refers to this therapy as “biological hacking,” says the light exposure works better at night because it fools the brain, as you fall asleep, into thinking the day is longer than it actually is. And that resets the body clock.

But why would a flashing light do this more effectively than a constant one?

According to Zeitzer, it has to do with the cells at the back of the eye, which send messages to the part of the brain that sets circadian rhythms. Those cells, he says, use the times of darkness between flashes to recover or recalibrate, and that apparently helps them be more responsive to the light when it reoccurs.

So far, he noted, most of those tested haven’t had a problem sleeping through the flashing lights. In the real world, Zeitzer sees the therapy working like this: Say, you’re flying across the U.S. from the West Coast to the East Coast. If you usually wake up at 8 a.m., you’d set a device to start the light flashes at 5 a.m. By the time you land, he says, your body clock should already be adjusting to East Coast time.

More tricks

Here are three other recent studies in which researchers have found how the brain can be deceived.

Don’t watch what you eat: If you can’t see what you’re eating, you’re less likely to eat as much. That’s the conclusion of scientists at the University of Konstanz in Germany after asking 90 students to eat three different flavors of ice cream.

Forty were told to evaluate the taste and texture of the ice cream, and then estimate how much they had eaten and whether they would buy that ice cream. Pretty straightforward. But the other 50 were thrown a bit of a curve. They were asked to do the same taste test blindfolded.

The results, published in the journal Food Quality and Preference, suggested that those who couldn’t see what they were eating estimated they had eaten almost twice as much as they actually did. They also ate less than the people without the blindfolds. Plus, they were less likely to say they would buy the ice cream.

Based on their findings, the researchers said that those who want to lose weight should try to eat with their eyes closed more often.

Beware of overthinking: A study at the University of Southern California found that if you want to develop a new habit, you should avoid thinking too much about it.

The researchers asked a group of people to watch a video that shows how to make sushi. And they determined that when people were able to watch the video over and over without any other specific instructions, they learned the sushi-making process better than those who were told to try to remember what came next.

The reason, according to researcher Jennifer Labrecque, is that habits are encoded in the brain by what’s known as the procedural memory system, which doesn’t involve much deliberative thinking. That’s what involved when you get back on a bike. But when you plan and concentrate on learning, you engage the declarative memory system, which remembers facts and personal experiences. 

When you try to use both systems at once, they can interfere with your learning, she said. You’re better off not thinking too hard when you’re trying to learn something new.

Is someone there?: Do you ever have that feeling where you can sense the presence of another person in the room with you when no one else is around? Well, scientists at the Swiss Federal Institute of Technology say it’s likely a case of your brain perceiving something that’s not there.

That’s based, in part, on research done with a group of people who were blindfolded, given ear plugs and had their fingers connected to a device. The subjects were told to move the device, and when they did, a robotic arm poked them in the back. Because the poke was synchronized with their movements, the subjects’ brains recognized it as something they had done to themselves.  

But when the researchers caused a slight delay between when the people moved the device and when they were poked, the study participants had a different reaction. They swore that not only was someone else touching them, but that they could actually feel another person’s presence. A few, in fact, found the experience so unsettling that they chose not to finish the experiment.

That strange sensation, according to the scientists, was caused by an altered perception within their brains, one that made them feel their own bodies had been replaced by someone else’s presence.

Read more: http://www.smithsonianmag.com/innovation/new-way-trick-brain-and-beat-jet-lag-180958271/#JbjX7sR1tC24DRdU.99
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