Erector spinae (back muscle) trigger point
The erector spinae is a collection of muscles that extend from the coccyx and up to the neck. Erector spinae can cause pain in the lower back, back and also the neck.
This can occur if it becomes overactive, tight and dysfunctional. An erector spinae myalgia, erector spinae trigger point or erector spinae muscle knot, which is sometimes called erector spinae syndrome. Regularly self massage, stretching, exercises and any examination / treatment by a musculoskeletal expert (chiropractor, physical therapist, manual therapist) are all examples of measures that can help you get rid of myalgia.
- What is a trigger point?
A trigger point, or muscle node, occurs when muscle fibers have departed from their normal orientation and regularly contract into a more knot-like formation.. You may think of it as if you have several strands lying in a row next to each other, nicely assorted, but when placed crosswise you are closer to a visual image of a muscle knot.This may be due to a sudden overload, but most normally it is due to a gradual failure over an extended period of time. A muscle becomes painful, or symptomatic, when the dysfunction becomes so severe that it becomes pain. In other words, it's time to do something about it.
Trigger points and muscle knots can refer pain to other parts of the body. Among other things, tight muscles in the upper back, neck and shoulder areas can result headache, dizziness and other symptoms. Jantos et al (2007) found via biopsy tests that these trigger points were hyperirritable and electrically active.
Biopsy tests found that trigger points were hyperirritable and electrically active muscle spindles in general muscle tissue. (Jantos et al, 2007)
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What can I do even against pain in muscles, nerves and joints?
1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.
2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:
3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.
4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.
5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).
6. Prevention and healing: Compression noise like that like this can increase blood circulation to the affected area, thereby speeding up the natural healing of injured or worn muscles and tendons.
Recommended products for pain relief in pain
Biofreeze (Cold / cryotherapy)
Did you know?
- Often stiff and dysfunctional joints (also read: joint pain - joint locks?) be a partial cause of myalgia, as the limited joint joint can also have a negative effect on muscular function. Chiropractors and manual therapists are experts in helping with such joint dysfunctions.
Also read: Did you know that Ginger Can Reduce Muscle Pain?
Old pillows? Buying new?
New pillows of a special material may also be helpful in case of recurrent myalgia - if you are considering investing in one then recommend several studies this pillow.
This type of pillows is almost impossible to raise in Norway, and if you find one, they usually cost the shirt and some more. Instead, try the pillow via the article we link to above, it has a lot good shooting goals and people seem well satisfied.
Where does the erector spinae attach to the muscle?
Here you can see an illustration that shows the muscle attachments of the erector spinae muscle group:
The erector spinae is divided into iliocostalis cervicis, iliocostalis thoracis, iliocostalis lumborum, longissimus capitis, longissimus cervicis, longissimus thoracis, spinalis capitis, spinalis cervicis, spinalis thoracis - together and individually they are responsible for the rotation and extension of the spinal cord.
Pain from erector spinae trigger point?
Here you can see an illustration that shows the trigger point pain pattern (referenced pain from muscle knot) for erector spinae:
The erector spinae consists of more muscles than the longissimus thoracis, iliocostalis lumborum and iliocostalis thoracis. But here you can at least see how the erector spinae can contribute to back pain, rib pain, low back pain and flank pain.
Treatment of erector spinae trigger point?
Trigger point therapy, muscular techniques, stretching and / or needle therapy (intramuscular needle therapy also known as dry needling) can sometimes be helpful against such myalgias. Needle treatment is used among other things by chiropractor og physical therapist. It is also important to increase movement in rigid joints, as these may contribute to recurrent muscular problems.
- Also read: Pain in the muscles? An overview of trigger points and muscle knots!
- Also read: Pain in the joints?
To diagnose muscle nodules is normally used palpation (examination with hands) and muscle tests. Ultrasound or other may occasionally be used imaging to understand long-term muscle pain. Read more in our imaging department.
Exercise and exercise are good for body and soul:
- Chin-up / pull-up exercise bar can be an excellent exercise tool to have at home. It can be attached and detached from the door frame without the use of a drill or tool.
- Cross-trainer / ellipse machine: Excellent fitness training. Good for promoting movement in the body and exercising overall.
- Kettlebells is a very effective form of training that produces fast and good results.
- Spinning ergometer bike: Good to have at home, so you can increase the amount of exercise throughout the year and get better fitness.
- Roman machine (Model: Concept2 D) is one of the best forms of training you can use to get good overall strength. Can be a good investment in own health.
Concept 2 rowing machine Model D (Read: "Buy rowing machine online? Cheaper? YES."
- Can a special pillow really prevent headaches and neck pain?
- Headache (Learn more about the causes of headaches and what you can do to get rid of it)
- Pain in the muscles and trigger points - (Why do you really get sore muscles? Learn more here.)
- Pain in the pelvis (Why do some people get more pain in the pelvis than others?)
- Pain Free: A Revolutionary Method for Stopping Chronic Pain (click here to learn more)
Description: Painless - a revolutionary method of stopping chronic pain. The world-famous Pete Egoscue, who runs the well-known The Egoscue Method Clinic in San Diego, has written this very good book. He has created exercises that he calls E-Cises and in the book he shows step-by-step descriptions with pictures. He himself claims that his method has a full 95 percent success rate. Click here to read more about his book, as well as see a preview. The book is for those who have tried most of the treatment and measures without much success or improvement.
Dr. Travell and Dr. Simons' Trigger Point Manual:
If you work with myofascial restrictions, or simply have an interest in the topic (maybe you want to understand your own pain, and what you can do about it?) - then we recommend Travell & Simons' Myofascial Pain and Dysfunction: The Trigger Point Manual (2 books). Another good way to get to know trigger points and their reference patterns is through the complete posters from the same two doctors - Trigger Points of Pain: Wall Charts (Part I & II), which fits perfectly in any medical office, physical institute or chiropractor clinic.
- Nakkeprolaps.no (learn everything you need about neck prolapse, including treatment og preventive exercises)
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