Love is in the air! February is all about hearts, chocolate and warm fuzzies, but outside it's still winter and the flakes will soon be falling. On average, we only get about 6 inches of snow in CO in February. But we haven't had a good heavy snow fall in quite awhile....maybe this will be our month!
Blizzard or not, chances are you'll be doing some shoveling this month. Which means you may also have some low back pain and tension. Leading me to...the muscle of the month....
Muscle of the Month: Quadratus Lumborum

*Location-Also known as the QL, this low back muscle  attaches the pelvis to the spine.

*Action- lateral flexion of the ribcage, elevation of the pelvis. Or in layman's terms-hike the hip and bend to the side.
 *Common Complaints-known as the "master of low back pain". QL pain is described as deep, intense, sharp, and knife-like. Pain can be present in any position, but is worse with sitting and standing. The QL can also cause hip pain and sciatica.   *Typical Causes-The QL is an overused muscle. With poor posture and excessive time sitting at our desks, the QL is constantly contracted, restricting blood flow and causing adhesions (sore spots) in the muscle which leads to pain and eventually muscle spasm. Spasms are often brought on in this muscle after shoveling snow, starting a lawn mower or lifting heavy objects, but can even be caused by something as small as coughing or sneezing.  
*Stretches- This link is a quick YouTube video that shows a great stretch for the QL, or this one shows a stretch you can do while seated at your desk. Or, check out one of these apps- Sworkit or Select Stretch Trainer for more stretching videos and info. 
*Helpful hints- Be conscious of your posture and try not to slouch or hunch over when sitting for long periods. When doing activities like shoveling, be sure to use your knees to lift and turn your whole torso. Sitting with an ice pack against the QL can help alleviate pain. Rolling on a tennis ball can relieve the tension and break up the trigger points.
*If adding some self massage and ice/heat doesn't help, talk to me and we can discuss what your specific problem may be so we can come up with a workable solution.
Announcements
  graphic-heart.gif Remember to use your Holiday Gift from me before it expires at the end of March! Your gift is your choice of one of the following: $10 off, 15 minutes extra, or free hot stones. Call to schedule today!

There are a lot of germs flying around right now! Please let me know if you are not feeling well and we can discuss if it would be best to reschedule. I work with a lot of moms and babies, and have two kids of my own with special health issues, and unfortunately I cannot work on clients that may be contagious. If you have any of the following, we will need to reschedule...fever, stomach bug, infection of the sinuses, throat or chest, strep throat, or if it's the first day of feeling sick. Thank you for your cooperation!
Much love to you all....and to your QL's!
 


Bryn Rath

Tranquil Massage
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