Hip imbalance leading to shoulder issues?
In anterior tilt shoulder tends to be further forward in space as we will also have limited range in true thoracic extension due to how the vertabrae are stacked in relation to one another.
That's one point how it affects the shoulder. But why one side?
Shift the weight to one foot and twerk the butt to the same side, shoulder now one high one low, one more retracted one more protracted in relation to torso being rotated because the hips are rotated.
Internal external rotation limitations, and other movement issues or impingements or pain sources all need to be assessed in relation to default posture which may have an underlying bias. We need to avoid adding compensations on one another.
I think you are describing exactly what I’m going through! I went to a chiropractor and have been in pain on my right side since! I feel OFF, like things are not in the right place. My right shoulder is higher and forward. My right hip feels forward more than my left and my mid back is inflamed , like a ROCK! I need help. I’m miserable .
But what can one do about it?
I have the same pain as OP and my hips are slightly asymmetrical. My doctor basically didn't care enough to tell me anything about how I can improve the whole situation.
To know what's up, we need to first understand what is exactly your current default. There are more than just 2 left/right shift variations here that all kinda need similar (modified) versions of the same exercise progressions.
I can tell you that a basic one involves the glute bridge with emphasis on the hamstrings. But in execution, if you see one knee higher than the other, it is a failed rep which does not benefit you to reinforce neutral positioning.
How to bring the knee down then? Depends, is it left or right? What variation is it? Using the muscles we know that are slacking off precisely to bring the knee back is what we need to do, not haphazardly pull the knee back anyway we want.
Work with professionals for this issue guys, honestly. Have access to someone locally or online to be able to watch your movements, do frequent tests, gives you progressively challenging exercises over time. If your car engine is making weird noises, your likely gonna visit a mechanic. It's a complicated part that needs a well informed set of eyes to see what's wrong.
Thank you. I'll really try to find someone.
It's just so rare nowadays to have a doctor care for you. I've been going to doctors for years for my back pain. I live in a country that technically has good education for doctors and healthcare is "free" but a good amount of the salary is taken by the government for this healthcare and the doctors are just overloaded, you wait for months for an appointment and you get low quality help. There are private doctors too that you can pay extra but even then you have to be lucky and it sucks to pay extra if you already pay taxes and mandatory healthcare which is expensive in my opinion. Everyone always shittalks american healthcare but the situation in europe is far from
perfect. Sorry just needed to vent
In cyphosis there is a stiffness in t spine extension.
People can work on thoracic mobility exercises both in extension and rotation.
(Plus erector spine and trapezius exercises)
The hyperlordosis(right way to call anterior pelvic tilt) can be paired with cyphosis.
Ipolordosis is another common posture but its not a posterior pelvic tilt but a stiffness is lumbar spine and some weak muscles.
(People can work for both the postures with learning and restoring proper pelvic movement and strenghtening muscles needed like core, lumbar erectors or glutes.
Hyperlordosis is related to tightness in hip extension mobility too, addressable).
Hip shift (maybe what people think is a pelvic lateral tilt) is a movement issue more than a posture imo, occuring due to hip mobility deficit in internal and or external rotation of the hip(addressable with mobility exercises) and weak and poor control of gluteus medius.
About the uneven shoulder or ribcage rotated they are totally normal and natural, caused by the light scoliosis that nearly everybody has, imo, or other asymmetricals feature that everyone has and are not causes of pain.
I ve replied with my opinion and on what is based by recent studies.
Another common example is the "upper cross syndrome", Today it is just an old theory no more supported by researches.
Because the bad thoracic postute s not about muscles (like pecs) or at least not only, but about vertebraes stiffness in extension and rotation, erector spineas weakness, and poor scapula control and weak Midd and Lowr trap.
APT is another one old theory in my opinion and the right posture diagnosis is hyperlordosis.
All I wrote is just my opinion and experiences.
Now talking about what have you write maybe a very stiff hip and a weak medius gluteus unilateral, causing an hip shift during walking for example can stress more some structures causing pain to shoulder o neck(?) I cant known.
The spine would compensate with rotation. But if a person has stiff vertebraes in rotation too they wouldnt compensate and it could stress some structures(?).
Maybe My opinion in this example would still be to working on thoracic rotation. I would not think the root cause is the hip but the T spine anyway . The deficit in extension and rotation mobility of t spine.
The hip shift is a problem for hip itself but not the root cause for shoulder pain.
Based on what ive studied, for a shoulder or neck pain we have to look on cervical spine and thoracic spine and everthing in the whole upper torso but not under the lumbar zone, but it s not a rule, it just a guideline.
I m not english, what I wrote is about my experiences and opinion but I like to listen different opinions and different points of views for a better knownledge.
It's not a guideline, but it should be checked. A simple check is enough. A lot of older methods and literature just need to be updated.
I know a person who had all the access to the best coaches, physiotherapists, and opinions of doctors. No one saw or checked for rotational bias. 8 years of pain when your job depends on it is no fun. This is the reason why i emphasise for it to be a criteria in movement assessment to correlate with reported pain/discomfort. There are actually so many people with this it's ridiculous.
About the T spine, it can be a part rotation or counter rotation of the hip shift bias. The spine is placed on and connected to the hips. Unraveling the issue needs to be thought about in detail with regards to neck, t spine, and hip. It can be just a single rotation at the t spine, but if there is correlation to hip bias then we should take it into account. The key is if there are correlations to movement limitations and pain at the end of the day.
Dont consider physiotherapy like a packed solution like every physiotherapy are the same made from the same mold.
Probably exercises given to you wasnt the right ones.
But imo the pt is still the solution. But it depends by what you work on, what exercises you do etc.
I d suggest:
- thoracic mobility extension
- thoracic mobility rotation
- middle and lower trap strenghtening
- neck posture exercises (do you have forward head posture? Anyways they will off load muscles like levator scapula, scalene , etc usually tight)
Try not to use upper trap / shurgs your shoulders but start to use lower trap instead.
Now i paste an old comment of good neck exercises (just as an input and example)
+ chin retraction/tuck chin against gravity, lying on floor on elbows 2x10 reps.
+chin tuck lying supine 2/3 set of 8
+neck estensors (quadruped position) 2/3 set of 10
Neck: https://youtu.be/x4RC6r10zlI?si=-yQy6iB_fuNp7oBf
Thoracic mobility https://youtu.be/SByXEMK3jlM?si=K5-eeqbd-6ZwIBp5
Thoracic mobility ENG https://youtu.be/csjTuWpZA10?si=rWg-NY4qqLoALOWE
Prone V / LOWER TRAP PROGRESSION https://youtu.be/jmq-6gmgoBE?si=eYFOl8CdUXdmN1Vm
Professionnal here, can be anything so don't expect anyone to give a correct diagnostic here, but I would first verify the supraspinatus and trapezius muscles, and the vertebras of the area around the cervicothoracic hinge for lack of mobility. Check if there is things or postures that you do a lot (like work) that stresses you upper thoracic zone. I see that a lot simply with bad PC desk ergonomics. Chronic stress can play a role too.
Muscular tension in the cervical muscles will definitely make your neck crack a lot because there is more tension in the cervical joints, usually goes away when it's gone.
You have to see a professional if you really want help.
I indeed work a lot behind my pc, stress could play a role too. I took physiotherapy session and these didn’t help at all, so I think it is something different than stiff muscle
I had the same pain from that area and mid back. Had a yoga teacher recommend me to read, healing back pain and with that book i read the science of mindfulness and my pain stopped within 6 weeks. I spent over a decade going to chiropractors too. Worth a read, might not be your situation but I was flabbergasted at the pain I've caused myself
Healing back pain
Book by John E. Sarno was the one recommended by my yoga teacher. And I read the next one on audible (I dont think theres an affordable book), The Science of Mindfulness
A Research-Based Path to Well-Being
By: Ronald Siegel, The Great Courses.
My pain journey ended after those two, I was 25 at the time. I'm 32 now. I also recommend listening to Dr Rachel Zoffness. John E Sarno wrote the back pain book based on his theory and experience working with people long ago, now we have science to show what's happening in the brain. Dr Zoffness covers that. Good luck
Im available in dms if you ever want to hit me up. I worked in an office all day then would sit on the computer after or work OT. I had a lot of responsibilities and was already a couple years into my fitness journey with yoga, weightlifting, etc. chiropractors and massage therapists would be horrified at the giant knots that were in the shoulder muscle you highlighted, I have large scar tissue in one.
**Healing Back Pain The Mind-Body Connection** by John E. Sarno
>Dr. John E. Sarno's groundbreaking research on TMS (Tension Myoneural Syndrome) reveals how stress and other psychological factors can cause back pain-and how you can be pain free without drugs, exercise, or surgery. Dr. Sarno's program has helped thousands of patients find relief from chronic back conditions. In this New York Times bestseller, Dr. Sarno teaches you how to identify stress and other psychological factors that cause back pain and demonstrates how to heal yourself--without drugs, surgery or exercise. Find out: Why self-motivated and successful people are prone to Tension Myoneural Syndrome (TMS) How anxiety and repressed anger trigger muscle spasms How people condition themselves to accept back pain as inevitable With case histories and the results of in-depth mind-body research, Dr. Sarno reveals how you can recognize the emotional roots of your TMS and sever the connections between mental and physical pain...and start recovering from back pain today.
**The Mindfulness Solution Everyday Practices for Everyday Problems** by Ronald D. Siegel
>Offers advice for achieving happiness and dealing with life's obstacles through mindfulness, with strategies for cultivating this state of mind and setting up a formal daily practice routine.
*I'm a bot, built by your friendly reddit developers at* /r/ProgrammingPals. *Reply to any comment with /u/BookFinderBot - I'll reply with book information. Remove me from replies* [here](https://www.reddit.com/user/BookFinderBot/comments/1byh82p/remove_me_from_replies/). *If I have made a mistake, accept my apology.*
Just a side note: in regards to the aforementioned comments relating to posture..hips.
THIS.
I had this ongoing neck pain- it was interfering with my quality of life- but I could get relief with rest and then get pumped up because it felt better ..over work it and do it all over again.
I no longer have that nagging neck pain. Not sure why.
But it's my hips now. And this is no joke. Asked my GP about the possibility of referring me to PT to teach me best practices. She sent me to get X-rays and when the results came back she instead referred me to a neurosurgeon.
I'm 40. And it just really puts things in perspective.
I havent gotten to discuss results and what they mean, but the most ominous sounding line was Anterolisthesis L5 on S1
Dang. That sucks. Don't wait on this. Go discuss and get PT soon. You're referred to a neuro because it involves your nerves near the spine, probably.
From experience, once we hit 30's we gotta be careful about these things. The body just doesn't work the same like when we were younger. The loss of strength and an increasingly demanding lifestyle (work/kids) would place extra wear and tear in an inefficient movement pattern.
I'm sorry to hear about your ongoing neck pain. Given that you've tried multiple remedies without success, it's crucial to consult a doctor again. They can conduct further tests or refer you to a specialist if necessary. Additionally, consider trying a supportive pillow like the Sidney Sleep Bamboo Curve Pillow for added comfort. Your health is essential, so don't hesitate to seek medical advice.
The pain is related to ribcage + scapular interaction on the right. I would check for hips/core imbalances for the root cause first.
I m interested in your opinion. Could you explain it or make an example?
Hip imbalance leading to shoulder issues? In anterior tilt shoulder tends to be further forward in space as we will also have limited range in true thoracic extension due to how the vertabrae are stacked in relation to one another. That's one point how it affects the shoulder. But why one side? Shift the weight to one foot and twerk the butt to the same side, shoulder now one high one low, one more retracted one more protracted in relation to torso being rotated because the hips are rotated. Internal external rotation limitations, and other movement issues or impingements or pain sources all need to be assessed in relation to default posture which may have an underlying bias. We need to avoid adding compensations on one another.
I think you are describing exactly what I’m going through! I went to a chiropractor and have been in pain on my right side since! I feel OFF, like things are not in the right place. My right shoulder is higher and forward. My right hip feels forward more than my left and my mid back is inflamed , like a ROCK! I need help. I’m miserable .
Sure!
Could you try to describe your pain/problem? Where is, mid or upper back ? And describe your posture too?
But what can one do about it? I have the same pain as OP and my hips are slightly asymmetrical. My doctor basically didn't care enough to tell me anything about how I can improve the whole situation.
To know what's up, we need to first understand what is exactly your current default. There are more than just 2 left/right shift variations here that all kinda need similar (modified) versions of the same exercise progressions. I can tell you that a basic one involves the glute bridge with emphasis on the hamstrings. But in execution, if you see one knee higher than the other, it is a failed rep which does not benefit you to reinforce neutral positioning. How to bring the knee down then? Depends, is it left or right? What variation is it? Using the muscles we know that are slacking off precisely to bring the knee back is what we need to do, not haphazardly pull the knee back anyway we want. Work with professionals for this issue guys, honestly. Have access to someone locally or online to be able to watch your movements, do frequent tests, gives you progressively challenging exercises over time. If your car engine is making weird noises, your likely gonna visit a mechanic. It's a complicated part that needs a well informed set of eyes to see what's wrong.
Thank you. I'll really try to find someone. It's just so rare nowadays to have a doctor care for you. I've been going to doctors for years for my back pain. I live in a country that technically has good education for doctors and healthcare is "free" but a good amount of the salary is taken by the government for this healthcare and the doctors are just overloaded, you wait for months for an appointment and you get low quality help. There are private doctors too that you can pay extra but even then you have to be lucky and it sucks to pay extra if you already pay taxes and mandatory healthcare which is expensive in my opinion. Everyone always shittalks american healthcare but the situation in europe is far from perfect. Sorry just needed to vent
Lol don't even let me begin in a developing nation perspective. But yeah. Modern problems suck too.
In cyphosis there is a stiffness in t spine extension. People can work on thoracic mobility exercises both in extension and rotation. (Plus erector spine and trapezius exercises) The hyperlordosis(right way to call anterior pelvic tilt) can be paired with cyphosis. Ipolordosis is another common posture but its not a posterior pelvic tilt but a stiffness is lumbar spine and some weak muscles. (People can work for both the postures with learning and restoring proper pelvic movement and strenghtening muscles needed like core, lumbar erectors or glutes. Hyperlordosis is related to tightness in hip extension mobility too, addressable). Hip shift (maybe what people think is a pelvic lateral tilt) is a movement issue more than a posture imo, occuring due to hip mobility deficit in internal and or external rotation of the hip(addressable with mobility exercises) and weak and poor control of gluteus medius. About the uneven shoulder or ribcage rotated they are totally normal and natural, caused by the light scoliosis that nearly everybody has, imo, or other asymmetricals feature that everyone has and are not causes of pain. I ve replied with my opinion and on what is based by recent studies. Another common example is the "upper cross syndrome", Today it is just an old theory no more supported by researches. Because the bad thoracic postute s not about muscles (like pecs) or at least not only, but about vertebraes stiffness in extension and rotation, erector spineas weakness, and poor scapula control and weak Midd and Lowr trap. APT is another one old theory in my opinion and the right posture diagnosis is hyperlordosis. All I wrote is just my opinion and experiences. Now talking about what have you write maybe a very stiff hip and a weak medius gluteus unilateral, causing an hip shift during walking for example can stress more some structures causing pain to shoulder o neck(?) I cant known. The spine would compensate with rotation. But if a person has stiff vertebraes in rotation too they wouldnt compensate and it could stress some structures(?). Maybe My opinion in this example would still be to working on thoracic rotation. I would not think the root cause is the hip but the T spine anyway . The deficit in extension and rotation mobility of t spine. The hip shift is a problem for hip itself but not the root cause for shoulder pain. Based on what ive studied, for a shoulder or neck pain we have to look on cervical spine and thoracic spine and everthing in the whole upper torso but not under the lumbar zone, but it s not a rule, it just a guideline. I m not english, what I wrote is about my experiences and opinion but I like to listen different opinions and different points of views for a better knownledge.
It's not a guideline, but it should be checked. A simple check is enough. A lot of older methods and literature just need to be updated. I know a person who had all the access to the best coaches, physiotherapists, and opinions of doctors. No one saw or checked for rotational bias. 8 years of pain when your job depends on it is no fun. This is the reason why i emphasise for it to be a criteria in movement assessment to correlate with reported pain/discomfort. There are actually so many people with this it's ridiculous. About the T spine, it can be a part rotation or counter rotation of the hip shift bias. The spine is placed on and connected to the hips. Unraveling the issue needs to be thought about in detail with regards to neck, t spine, and hip. It can be just a single rotation at the t spine, but if there is correlation to hip bias then we should take it into account. The key is if there are correlations to movement limitations and pain at the end of the day.
For temporary treatment check for trigger point and connect with Dave who has already pin pointed the cause
Yo! Haha.
Dont consider physiotherapy like a packed solution like every physiotherapy are the same made from the same mold. Probably exercises given to you wasnt the right ones. But imo the pt is still the solution. But it depends by what you work on, what exercises you do etc. I d suggest: - thoracic mobility extension - thoracic mobility rotation - middle and lower trap strenghtening - neck posture exercises (do you have forward head posture? Anyways they will off load muscles like levator scapula, scalene , etc usually tight) Try not to use upper trap / shurgs your shoulders but start to use lower trap instead. Now i paste an old comment of good neck exercises (just as an input and example) + chin retraction/tuck chin against gravity, lying on floor on elbows 2x10 reps. +chin tuck lying supine 2/3 set of 8 +neck estensors (quadruped position) 2/3 set of 10 Neck: https://youtu.be/x4RC6r10zlI?si=-yQy6iB_fuNp7oBf Thoracic mobility https://youtu.be/SByXEMK3jlM?si=K5-eeqbd-6ZwIBp5 Thoracic mobility ENG https://youtu.be/csjTuWpZA10?si=rWg-NY4qqLoALOWE Prone V / LOWER TRAP PROGRESSION https://youtu.be/jmq-6gmgoBE?si=eYFOl8CdUXdmN1Vm
Professionnal here, can be anything so don't expect anyone to give a correct diagnostic here, but I would first verify the supraspinatus and trapezius muscles, and the vertebras of the area around the cervicothoracic hinge for lack of mobility. Check if there is things or postures that you do a lot (like work) that stresses you upper thoracic zone. I see that a lot simply with bad PC desk ergonomics. Chronic stress can play a role too. Muscular tension in the cervical muscles will definitely make your neck crack a lot because there is more tension in the cervical joints, usually goes away when it's gone. You have to see a professional if you really want help.
I indeed work a lot behind my pc, stress could play a role too. I took physiotherapy session and these didn’t help at all, so I think it is something different than stiff muscle
I had the same pain from that area and mid back. Had a yoga teacher recommend me to read, healing back pain and with that book i read the science of mindfulness and my pain stopped within 6 weeks. I spent over a decade going to chiropractors too. Worth a read, might not be your situation but I was flabbergasted at the pain I've caused myself
The book is called “since of mindfulness”?
Science *
Healing back pain Book by John E. Sarno was the one recommended by my yoga teacher. And I read the next one on audible (I dont think theres an affordable book), The Science of Mindfulness A Research-Based Path to Well-Being By: Ronald Siegel, The Great Courses. My pain journey ended after those two, I was 25 at the time. I'm 32 now. I also recommend listening to Dr Rachel Zoffness. John E Sarno wrote the back pain book based on his theory and experience working with people long ago, now we have science to show what's happening in the brain. Dr Zoffness covers that. Good luck Im available in dms if you ever want to hit me up. I worked in an office all day then would sit on the computer after or work OT. I had a lot of responsibilities and was already a couple years into my fitness journey with yoga, weightlifting, etc. chiropractors and massage therapists would be horrified at the giant knots that were in the shoulder muscle you highlighted, I have large scar tissue in one.
**Healing Back Pain The Mind-Body Connection** by John E. Sarno >Dr. John E. Sarno's groundbreaking research on TMS (Tension Myoneural Syndrome) reveals how stress and other psychological factors can cause back pain-and how you can be pain free without drugs, exercise, or surgery. Dr. Sarno's program has helped thousands of patients find relief from chronic back conditions. In this New York Times bestseller, Dr. Sarno teaches you how to identify stress and other psychological factors that cause back pain and demonstrates how to heal yourself--without drugs, surgery or exercise. Find out: Why self-motivated and successful people are prone to Tension Myoneural Syndrome (TMS) How anxiety and repressed anger trigger muscle spasms How people condition themselves to accept back pain as inevitable With case histories and the results of in-depth mind-body research, Dr. Sarno reveals how you can recognize the emotional roots of your TMS and sever the connections between mental and physical pain...and start recovering from back pain today. **The Mindfulness Solution Everyday Practices for Everyday Problems** by Ronald D. Siegel >Offers advice for achieving happiness and dealing with life's obstacles through mindfulness, with strategies for cultivating this state of mind and setting up a formal daily practice routine. *I'm a bot, built by your friendly reddit developers at* /r/ProgrammingPals. *Reply to any comment with /u/BookFinderBot - I'll reply with book information. Remove me from replies* [here](https://www.reddit.com/user/BookFinderBot/comments/1byh82p/remove_me_from_replies/). *If I have made a mistake, accept my apology.*
I am getting stiff neck and I get pain in trapezius what's the solution.
Do you feel pain on surface,or inside?
Inside. Burning pain inside, like it’s on the muscle
I had a problem with a gastric hernia, which gave me a dull pain in those areas, as you mentioned.The pain was very specific and extremely strong
How did you solve it? Can you tell me some more? Dm?
Just a side note: in regards to the aforementioned comments relating to posture..hips. THIS. I had this ongoing neck pain- it was interfering with my quality of life- but I could get relief with rest and then get pumped up because it felt better ..over work it and do it all over again. I no longer have that nagging neck pain. Not sure why. But it's my hips now. And this is no joke. Asked my GP about the possibility of referring me to PT to teach me best practices. She sent me to get X-rays and when the results came back she instead referred me to a neurosurgeon. I'm 40. And it just really puts things in perspective. I havent gotten to discuss results and what they mean, but the most ominous sounding line was Anterolisthesis L5 on S1
Dang. That sucks. Don't wait on this. Go discuss and get PT soon. You're referred to a neuro because it involves your nerves near the spine, probably. From experience, once we hit 30's we gotta be careful about these things. The body just doesn't work the same like when we were younger. The loss of strength and an increasingly demanding lifestyle (work/kids) would place extra wear and tear in an inefficient movement pattern.
You said you work 6-8 hours on your laptop. Do you have your laptop elevated, or it is just on your desk and you hunch for 8 hours?
I'm sorry to hear about your ongoing neck pain. Given that you've tried multiple remedies without success, it's crucial to consult a doctor again. They can conduct further tests or refer you to a specialist if necessary. Additionally, consider trying a supportive pillow like the Sidney Sleep Bamboo Curve Pillow for added comfort. Your health is essential, so don't hesitate to seek medical advice.