Muscular Imbalances: A Pain Point

How to correct an imbalance before it creates pain 

Written By Mark Boutillier, DOMP

One question I have heard a lot from my clients lately is some form of, “how did this happen?” In other words, they are wondering when and how their body became imbalanced or dysfunctional, resulting in their current condition. Whether it is back, neck, elbow or ankle pain, many of my clients felt that they were fine one day to being in a chronic state of pain the next -- as though the problem appeared overnight. 

The thing about muscular imbalances and dysfunctional movement patterns is that they tend to develop over long periods of time due to repetitive movements or actions. That being said, there are certainly instances in which an acute injury will directly lead to pain and dysfunction. But, in my practice, more often than not it is improper habits or movements done consistently over weeks, months or years that create chronically tight and/or weak muscles and thus make someone more susceptible to injury. So, this notion of, “I just woke up one day and ‘it’ was there” has likely been years in the making, and the sudden onset of pain is our body's way of telling us it has had enough and action needs to be taken. 

“Sleep Injury”

It may seem like the simple task of bending over to pick up your child’s toy or reaching for the serving dish on the top shelf is what caused the injury. But, more likely this was just the final straw for a body that has been in a state of imbalance for a prolonged period of time. 

How does the body actually develop imbalances and dysfunctions? There is no one specific answer to this question, but, as mentioned above it is likely due to a repetitive movement or habit that you engage in regularly, if not daily. This habit or movement is unique to you and how your body moves/performs. 

For instance, you may perform certain types of exercises more than others, or perform an exercise with improper form (without knowing it). Or, you may work slumped over the computer for long hours or carry a heavy purse or briefcase with the same arm everyday. Over time, our bodies learn to adapt to these repetitive movements and certain muscles become stronger or tighter while some become overstretched or weaker. 

Habitual postures like carrying items on the same side

Let’s further examine the example of being slumped over the computer, with head forward posture and shoulders rounded forward (click here to optimize your desk ergonomics). For this person, a list of muscular imbalances may be beginning to take place. Specifically, the cervical neck flexors (front of neck muscles), rhomboids, and lower trapezius (muscles between the shoulder blades) become weak. Conversely, the suboccipitals, levator scapulae, upper trapezius (back of neck muscles), and chest muscles become tight. Further, the low back extensors and hip flexors are becoming overactive and tight while the glutes and core muscles are becoming weak. 

Now, let’s imagine this person has been sitting working like this for a full year, three years or even ten years. It’s no wonder that one day when they bent over to pick something up their back suddenly ‘gave out’. It was not the simple act of bending over that caused it, but rather the years of muscular imbalances and subsequent dysfunctional movement patterns that finally resulted in pain that could no longer be ignored. 

The “last straw” may be something as simple as picking up toys

Exercise habits is another common example of how imbalances and dysfunction can develop. For instance, trying a new exercise at the gym one day you may have noticed an irritation develop in your left knee. The irritation persisted over a few months but not enough to discourage you from exercising. However, in an effort to avoid further damage to your left knee you begin putting more weight on your right leg. Consequently, due to the increased demand, your right side starts to develop stress around the knee, ankle and hip. Even though your initial left knee injury may have already healed, you are now noticing pain in your right leg. In fact, due to the compensation pattern, you may even begin to develop dysfunctions further up the chain, such as low back or even neck pain. 

“New” pain with new exercises = muscular imbalances

These are just two examples, however imbalances and muscular dysfunctions can present themselves in any number of ways. Think of all the repetitive activities you perform daily or weekly that place your body in stressful or poor postural positions. Common examples include: driving, gardening, manual labour, carrying children, screen time or even sleeping. Even though you may not be feeling any pain today, these habits may be setting you up for pain in the future if you are not careful to perform them with correct posture. Luckily, there are many ways to improve your movement patterns and habits. Here are 4 examples: 

• Mobilize: mobilizing and releasing the short and tight muscles may help alleviate some of the stress these muscles are placing on the body. 

• Strengthen: identifying and strengthening the specific muscles that have become weak and dysfunctional may help improve movement patterns and thus reduce overall pain and dysfunction. 

• Lifestyle changes: a thorough analysis of day-to-day habits that may be contributing to muscular imbalances and dysfunctions should be undertaken. For instance, how you sit at your work chair, how you perform household chores, or how you exercise. Identifying the problematic habits and starting to improve upon them may help decrease current pain as well as prevent future pain and dysfunction from developing. 

• Seek help: if you are unsure about how to accomplish any of the above or you feel like you have tried everything yet pain persists, it may be time to book an appointment with a qualified professional. Click here to book an appointment with Mark Boutillier, Manual Osteopathic Practitioner. 

Osteopathy treats the entire person, not just the site of pain, and works to bring the body back into alignment, targeting muscular imbalances and dysfunctions to help reduce pain and avoid further injury. If you are someone who is in a state of chronic pain or if you are just looking to improve your movement patterns before injury strikes, then now is a great time to start prioritizing your health and get back to moving, and feeling better. Book your initial assessment with Mark at Myofascial Release Mississauga today!

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