👉Posterior chain exercises like these have been shown to be more effective than general resistance training and less specific movements, like walking, when combatting chronic low back pain.

🔎While general exercise has been shown to have a significant positive impact on pain, disability and strength, posterior chain strengthening was shown in this study (see citation at bottom of post) to be even more powerful, especially when done over a longer time interval (12-16 weeks vs 6-8 weeks).

🧠As a clinician who often treats individuals with chronic low back pain, I have seen how helpful resistance training exercises that target the posterior chain (glute bridges, hip thrusts, hamstring curls, supermans, deadlifts, etc) can be for people with persistent back pain.

✅I don’t think this research means we should get rid of general resistance training or walking as a treatment for low back pain, but I do think it means we should make sure to emphasize movements that target posterior chain muscle groups when combatting back pain.

📚Tataryn N, et al. Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports Med Open. 2021.

Hey everyone! A new thoracic mobility video is available here in the app. Here is the link.

https://membership.rehabscience.com/programs/thoracic-mobility-new?utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=4390880&utm_content=mobile

🔎The calf muscle complex includes both the gastrocnemius and soleus muscles as they work together to move the ankle through plantarflexion. These muscles are heavily recruited during activities like running, hiking, walking and cycling, which is also where people tend to report pain.

🧠A bit of soft tissue work like shown here that is used in conjunction with calf strengthening (see my other posts on this) can greatly help reduce pain and get you back to doing your favorite activities again.

✅You can also self-massage your calf with a foam roller or similar tool. The calf and achilles tendon pain program here in the app shows how to treat calf pain and injuries on your own. Click the link below to access this program.

https://membership.rehabscience.com/programs/achilles-tendinopathy?category_id=261017

Hey everyone!

The replay from today’s office hours session is now available. Thank you to everyone that joined!

https://membership.rehabscience.com/programs/100926-d2190c?utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=4389118&utm_content=mobile

📚Supination and pronation are the two primary rotational movements of the forearm. Supination turns the palm upward, while pronation turns the palm downward.

🔎The proximal and distal radioulnar joints, along with the interosseous membrane, provide the anatomical foundation for these movements. In supination, the radius and ulna lie parallel, whereas in pronation, the radius crosses over the ulna.

🧠Muscles driving these actions include the biceps brachii and supinator for supination, and pronator teres and pronator quadratus for pronation. Together, these movements are essential for functional tasks like turning a doorknob, using tools, or typing on a keyboard.

✅For mobility and strengthening exercises that target these movements and associated muscles, I would recommend following the wrist pain program here in the app. Here is a link for this program.

https://membership.rehabscience.com/programs/wrist-pain?category_id=260466