The quadratus lumborum muscle is a commonly overlooked source of low back pain and is often responsible for “pseudo disc syndrome”. This muscle originates on the inferior border of the 12th rib and lumbar transverse processes. It inserts on the iliac crest and iliolumbar ligament. The q.l.’s main actions are extension and lateral flexion of the spine. It also acts as a stabilizer of the lumbar spine. Trigger points in this muscle refer pain into the sacroiliac joint and the lower buttock. Pain can also spread anteriorly along the crest of the ilium into the lower abdomen and groin and to the greater trochanter. 
Myofascial Pain
Why Posture Is So Important For Fitness
Why Posture Is So Important For Exercise & Fitness
Great article from http://www.brit.co on posture and fitness.
If you’ve ever rolled your eyes when your mom told you to “sit up straighter,” listen up! Turns out she was on to something. Good posture is important for more reasons than physical presentation. And for fitness fanatics, it’s actually critical. “Good posture impacts how you walk, jump, and lift,” says Aaptiv trainer Ackeem Emmons. “Proper alignment also eases strain or pain on your spinal cord.”
For runners and gym-goers, the impacts are even more specific. “When you’re running, having good posture allows you to breathe better,” Emmons says. “The more air in your diaphragm, the further you can go. The better your posture, the more fluid your form.” All of this translates to more efficient and successful running. In the gym, proper form and alignment help you isolate certain muscle groups and execute heavy compound movements, he adds.
Beyond the obvious physical gains, your posture can also impact you mentally as well. “Standing tall with proper posture gives the immediate impression of confidence and courage,” says Aaptiv trainer Ceasar F. Barajas. “You’re mentally setting the tone for success when you straighten up a bit.”
If you’re suddenly feeling hyper-aware of your spinal column, don’t worry. According to Aaptiv trainers Jaime McFaden and Benjamin Green, you can work every day to gradually correct limp posture. “Sit up straight and gently pull your shoulders back and down, stretching the neck. Press both feet firmly into the ground and lift your chest,” McFaden says.
“I’m on a bike anywhere from three to six days per week, hunched over with a rounded back,” explains Green. “Throughout the day, if I catch myself not standing up straight, I open up my shoulders.” If it helps, imagine a string attached to the top of your head, pulling you up, he adds.
For those looking for a more intense posture intervention, our Aaptiv trainers shared five exercises and poses that will help open up your chest, align your spine, and gradually correct poor posture. Keep reading for more moves and be sure to check out all of Aaptiv’s yoga and stretching classes in-app to support (pun intended) your good posture journey.
1. Planks — Aaptiv Trainer Kelly Chase: Lie on your stomach with your legs straight behind you. Bring your arms forward and rest your weight on your forearms. Your elbows should be directly below your shoulders. Your arms can rest straight and flat with your palms facing the ground or you can bring your hands together to form a triangular shape. Engage your core and keep your body as straight as possible, careful not to create any dip or arch in your lower back. Hold for 30 seconds. As you become stronger, you can increase your hold time.
2. Band Scapular Retraction Rows — Aaptiv Trainer Candice Cunningham: You’ll need a resistance band for this exercise. Sit upright on the floor with both feet extended in front of you. Keeping your legs straight together, wrap the band around the bottoms of your feet, holding the ends in your hands. Focus on holding your back completely straight as you gradually pull the ends of the band into your chest in a row-style movement. Your elbows should bend out to the sides at chest height. Straighten your arms and repeat.
Complete 10 reps.
3. Supermans — Aaptiv Trainer Benjamin Green: Lie straight and face down on your mat. Extend your arms in front of you with your biceps next to your ears. Exhale and simultaneously, raise your legs, arms, and chest off the mat, creating a U-shape in your body. Squeeze your lower back and hold for two deep breaths. Inhale and lower your limbs back to the mat.
Complete 10 reps.
4. Bird Dogs — Aaptiv trainer Ackeem Emmons: Start on your hands and knees with your palms directly below your shoulders and your knees below your hips. Put your weight on your left knee and left hand as you slowly lift your right leg and straighten it behind you, keeping it in line with your flat back. Lift your right arm and extend it forward in line with your back. Reach with your fingers, careful to maintain a straight line through your body from fingertips to toes. Flex your right foot so your toes are pointed toward the ground and hold for five deep breaths. Repeat on the other side.
Complete 10 reps on each side.
5. Tadasana (Mountain Pose) — Aaptiv trainer Ceasar Barajas: You can perform this pose standing or sitting (at your desk perhaps?). Take a deep breath in and roll your shoulders up towards your ears. Exhale and roll them back down. Continue consciously breathing deeply and engage your core. Imagine someone poured cold water down your back to further engage your core and move deeper in the stretch.
Perform this move as often as you need.
Trigger points in the temporalis muscle
The temporalis muscle is located in the temple area of the skull. It originates on the temporal lines on the parietal bone of the skull, and inserts on the coronoid process of the mandible. It’s main action is to close the jaw. The posterior and middle fibres bilaterally retrude the mandible. Acting individually, this muscle will deviate the mandible to the same side. Trigger points in this muscle refer into the teeth causing hypersensitivity, and into and above the eye and temple, causing headaches.
Exercise of the Month
Here is a great exercise that targets those upper back and shoulder muscles.
Reverse Butterfly’s – Keep in mind that all of the work in this exercise is done by your shoulder blades. Your arms are just along for the ride.
What is Sever’s Disease?
Severs disease, also called calcaneal apophysitis, is a painful swelling near the insertion of the Achilles tendon on your heel.
As our bones develop, we have “growth plates” which are softer areas where the bone is still growing. In children, this growth plate is weaker than in adults. This means that children are more likely to suffer growth plate injuries than adults, especially during periods of rapid growth.
The powerful calf muscles attach onto your heel through the Achilles tendon. When your calf muscle contracts (like during running or jumping), it places a shear force on the growth plate of your heel. Severs disease is an irritation to this sensitive growth plate.
Athletically active children, who run and jump frequently in sports like soccer, basketball, gymnastics and track & field are most likely to suffer from this condition. Severs disease is slightly more common in boys and the condition affects both heels about half of the time.
Symptoms usually start as heel pain that gradually worsens during activity. Sometimes this can cause a “limp”. Rest usually temporarily relieves the pain.
Your doctor will make the diagnosis of Severs disease based on your history and an exam. Your doctor may take an x-ray to rule out other injuries like a stress fracture.
The first goal of treatment is to allow you to return to pain-free activity as soon as possible. This may require avoiding stressful activity like running and jumping for a short period of time. Cross training on a bike is usually acceptable. Ice should be applied for 15 minutes after any activity. You should always wear shoes with good arch supports and avoid walking barefoot. Your doctor may recommend a small heel lift to decrease strain on your achilles tendon.
Trigger points in the lateral pterygoid
The lateral pterygoid muscle plays an important role in prober jaw function. It originates on the greater wing of the sphenoid bone and the lateral pterygoid plate, and inserts on the condyloid process of the mandible. It’s action is to pull the head of the mandibular condyle out of the mandibular fossa while opening the jaw. When trigger points develop they refer pain into the temporal mandibular joint and maxillary sinus. This referral is commonly mistaken for TM arthritis. In addition to the referral pain, trigger points in this muscle can also effect proper movement of the jaw.
Spring Cleaning Tips
If you plan on doing a bit of spring cleaning soon, here is our friendly safety reminder: Don’t forget that some chores are a workout, so stretch accordingly before and after. Also, be mindful of your posture throughout your cleaning.
Keep a neutral spine, bend at your knees when lifting heavy items, and never twist your back at unhealthy angles.
I’ve got Shin Splints; what do I do?
Shin splints, also called “Medial Tibial Stress Syndrome,” (MTSS) is caused when the muscles of your lower leg pull too hard on your bone, causing local pain and inflammation. Over half of all leg pain in athletes is caused from shin splints. Up to 1/3 of runners and soldiers experience shin splints at some point in their lifetime.
MTSS is an overuse injury frequently seen in sports involving running, jumping, or frequent stopping & starting, i.e. field hockey, soccer and cross-country. Shin splints do not occur overnight but over a period of time, often show up during the first two or three weeks of training for a new season. Shin splints can occur when there are changes to your exercise regimen, such as an increase in activity, change in shoes or a change in the surface you play on. Some doctors refer to these training areas as “the terrible toos,” – too much, too hard, too long, too fast.
Symptoms of shin splints include tenderness or pain over the inside lower portion of your shin. The discomfort begins at the start of exercise and eases as you continue. Some patients report “bumps” when touching the inner portion of their leg bone. Be sure to tell your doctor if you experience weakness, numbness or cold feet during exercise or find a very small area of sensitivity.
Unfortunately, MTSS usually develops during a time when you are training heavily for a sport or an upcoming event. Continuing this activity will often lead to ongoing problems and decreased performance. Shin splints are now believed to be a forerunner to stress fracture, so adequate rest is critical. You may need to consider non-weight bearing cross training, such as using a stationary cycle or pool running.
When directed, your return to activity should start slowly, beginning with a 1/4 mile run and progressing by 1/4 mile each time you have no pain for two consecutive workouts. You should initially avoid running on hard or uneven surfaces and begin at a lower intensity and distance, increasing by no more than 10-15% per week- first increase distance, then pace, and avoid hard or unlevel surfaces, including hills.
Sports creams and home ice massage may provide some relief. Use ice after any activity. Patients who have flat feet are predisposed to developing shin splints and may need arch supports or orthotics. Avoid using heel cushions in your shoes, as they may increase the recurrence of this problem.
Trigger points in the serratus anterior
The serratus anterior muscle is located along the sides of the ribs. It originates on the outer surface of the upper 8-9ribs, and inserts on the medial border of the scapula. This muscle acts on the scapula in several different ways. First it rotates the scapula to turn the glenoid fossa upward. It also protracted and elevates the scapula. And lastly it helps to prevent wining. This muscle is often shortened from prolonged sitting and work on a computer. Active trigger points in this muscle refer pain locally around the trigger point with spillover down the inside of the arm. Pain can also radiate into the inferior angle of the scapula. 
There is nothing great about greater trochanteric pain syndrome. Nothing at all.
Your hip typically has about six small fluid-filled sacs called “bursa” that act as cushions between tendons and bone. One of the most common causes of hip pain is a condition called, “hip bursitis” which means that one or more of your bursas have become painfully inflamed. The broader (more accurate) diagnosis of “Greater trochanteric pain syndrome” (GTPS) describes an uncomfortable collection of problems affecting the outermost portion of your hip. GTPS can include swelling of one or more of the fibrous tendons that attach your muscles onto your hip – a condition called, “tendinitis.” In addition to bursitis & tendonitis, GTPS may originate from tightness in the muscle that travels over your hip en route to your knee- resulting in compression and irritation to your hip.
Greater trochanteric pain syndrome is most common in middle age to elderly adults and is 2-4 times more common in females. Sometimes the problem affects both hips at the same time. Approximately 1/3 of patients with GTPS have lower back pain. Patients who have arthritis in their hips and knees are more likely to suffer from ongoing complaints.
Your symptoms probably include a persistent pain on the outside of your hip, buttock, and upper thigh. Your discomfort may be aggravated by sitting with your leg crossed, arising from a seated position, prolonged standing, climbing stairs, and high-impact activities, like running. Sometimes patients find it difficult to sleep, since lying on the painful hip usually increases symptoms.
For adults, x-rays may or may not be needed to confirm the diagnosis, but children and adolescents usually require films to rule out more serious childhood diseases. Be sure to tell your doctor if you notice that you have a fever, leg numbness, pain radiating significantly beyond your knee, or pain in the front of your groin crease (the area where you leg meets your pelvis.)
Conservative treatment, like the type provided in this office, is successful in about 90% of cases. If you have acute pain, you may need to temporarily limit or discontinue activities that increase your discomfort. Using ice or ice massage at home may help. Some patients find temporarily relief by applying sports creams. Very commonly, patients with pain on the outside of their hip suffer from weakness in one of their buttock muscles, called the “gluteus medius.” When this muscle lacks strength, it is unable to protect your hip during normal activities, like walking. Research has shown that strengthening your hip has a dramatic effect on your progress.
Athletes should avoid running on a banked surface, like the crown of a road or indoor track. Be sure to reverse directions each mile if you run on a circular track. Avoid running on wet or icy surfaces, as this can cause increased tension in your hip. Runners with a “lazy” narrow-based running gait will benefit by increasing their step width to minimize stress on their hip. Cyclists need to make sure that their seat is not positioned too high. Overweight patients should consider weight reduction programs.
Aberdeen Chiropractic 