Back Problems
Theories under test while sitting/standing at desk and writing book at bottom of page.

 

8/30/2017  Six months later, am maybe 90% recovered, primarily due, IMHO, to doing 50 half-squats (which I had to build up to due to amazing muscle weakness) every morning on my injured leg.  I can now sit for extended periods of time, which beware, can cause other problems.  I realize that the exercises to build compensatory muscle are important to continue, as if I stop them, the pain gradually recurs.  Pain is no longer in the form of labral tear pain (bed-sending dull pain which lasts continuously for approximately three days; occurring previously when carrying heavy loads or standing for extended periods) but just of the muscle "cramp" sort, a feeling of tightness or knotting, with some immediate but only slight relief with flexing, stretching, and massage.  Again, this all goes away over time with enough half-squats (and also clamshells).  My own self-diagnosis:  ligament sprain and muscle strain, visible originally on MRI doctor's diagnosis as tendinitis and small labral tear.  When sitting at my desk, I also use a wedge cushion in "reverse," which lefts my leg and prevents me somewhat from leaning forward and stressing my knee, ankle, and foot. Also helpful to use PC software countdown timers to limit sitting time.  "Obvious" general advice to myself for pain:  find out what one is doing that's causing pain; then stop doing it!  In the absence of a personal physician's approval, beware of any solution that advises one to increase pain level to eventually reduce pain level.  While it may work for those properly diagnosed, what happens when the problem to be resolved is not one's own problem?  One may then unwittingly damage themselves and become one's own worst enemy.  Biomechanics -- an interesting subject!  Especially "tensegrity" (a term coined by Buckminster Fuller in 1948 relating to tension and compression components:  http://journalofprolotherapy.com/tensegrity-to-tendinosis/). 

 

2/10/2017  Prolotherapy helped somewhat, although I didn't understand the necessity of bicycling and standing on one leg, which builds up the muscular system. I was afraid of damaging the ligaments.  Have done the exercises since, especially the rotations such as clamshells (which were discouraged) with thera-bands (for resistance) as well as one-legged half-squats, which build up the gluteus medius and minimus which on my MRI had showed signs of tendinitis and led to a labral tear.  Much improved since then!
I also use an inexpensive wobble board (2 inches top/bottom; I paid under $20).   

I also use a DYI (Do It Yourself) $10 Standing Desk I've developed.  Here's a photograph:

 

6/21/2016  I am now investigating the possibility of my having a hip sprain (loose ligament; unstable hip) and will be going for a prolotherapy session in a couple weeks.  Will need 4-6 weeks to see if need additional sessions of causing inflammation to the ligaments/tendons to strengthen them and stabilize the hip.  General information about hip sprains (doesn't mention prolotherapy):

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Earlier: 

Chad Madden Physical Therapy:  https://3minuterelief.clickfunnels.com/launch-page-4

Active Life Seat:  Cushion for Piriformis Syndrome (pseudo-Sciatica).

Don't sit too long?  Free downloadable countown timer for PC.  Free downloadable countdown timer for PC

Where is it?  https://www.youtube.com/watch?v=tH9SiYzvdh0

Stenosis (closing in on the nerves):  Raise the bridge or lower the water?  Magnesium to reduce calcium build-up and allow more room for the nerves?  To reduce the size of the inflamed nerves, use natural anti-inflammatories (Vitamin B12, ginger, turmeric, etc)?  Also use the Chad Madden "hand-heel rock" exercise. 

To help muscles regrow, use heat, protein, and gentle massage?  To calm the muscles, use magnesium and heat?

Pain in myofascial trigger points due to lack of blood flow?  Try dry needling of pain points as cannot find reliable chart of obturator internus trigger point(s).

Increasing blood flow in tendons difficult?  Regrowth through:  protein, enzymes (colorful fresh fruits and vegetables), vitamin C, type 1 collagen, zinc, omega 3s, glucosamine sulphate, exercise?   Or through prolotherapy:  Dr. Cantieri?  Other doctor on PDF?

Try prolonged standing in increasing timeframes to stretch and strengthen the muscle.

Exercise increases pain?  Back (no pun intended) off?!!

Check out?  https://www.youtube.com/watch?v=CyBvIt29fL4
Check out?  http://getfit.jillianmichaels.com/exercises-obturator-internus-1927.html
Check out?  http://www.stretching-exercises-guide.com/hip-stretches.html

Check out?  https://www.youtube.com/watch?v=VEbVmzcIiv8

Protein, Planks, PCATs ( especially buttock squeeze; other http://www.posturemethods.com/posture-core-activation-technique ) ? 

 


Below focuses on a painful muscle injury in the hip (butt) which can possibly be caused by jumping repeatedly on a mini-trampoline.  Or hip tendinitis?????????!!!!  Mildly progressive lunges are recommended for hip tendinitis, simultaneously lengthening/tightening. 

 

Obturator Internus

PDF Link to pictures, references, videos, and website information.

Note:  Does turning Active Life Seat (mentioned above) 180 degrees help with obturator internus problems, as leaning forward towards a desk rocks the thighs and lifts the painful buttock area upwards and away from the chair?

 

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