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| Back Pain |
1. Move More!
Raise your hand if you've been sitting at your computer for
hours leading up to reading this post. I think most of my readers can raise
their hand (I can, too, for today anyway). Our fascia (aka connective tissue)
is one of the most sensory dense systems in our body. It houses all kinds of
receptors that detect stretch, load, vibration and pressure, and pain. The
thing is, if there is no movement in the body, there is no signal communicated
to the brain and the soft tissues that is necessary for correct muscle
activation. Meaning: no movement, no signal, no change. If no change is
indicated, the body learns that the body's current position is where it should
stay, and will reset the new "normal" length of the tissues. When you
go to move after being sedentary for a long time, the sensors that detect
stretch, for instance, say, "Whoa! That's further than we're used to! Put
the brakes on and stop it before it's too much!" What this means to you is
limited, inefficient movement, and potentially pain.
Taking frequent breaks (yeah, I know you've heard this a million
times, but do you do it?) can be really helpful. Moving your body gives it
information that it can use to coordinate the appropriate responses, helping
you stay in better balance and feeling good. Move however feels good to you,
whether it be walking, stretching, yoga, sport of some kind, dancing... it's
all good. Just MOVE! Tell your boss I gave you permission to take breaks...
I'll take the blame, it's okay.
2. The Problem May Not Be Where You Think It Is
If you think the solution to your low back pain is strictly addressing your
back itself, you're not alone. Most people think this. The truth is, though, we
have to think (and treat) with a much broader lens. In my experience, often the
problem is not in the back itself, which is why getting your back rubbed for an
hour will feel good, but only gives you very short term relief. Quite often
there are other things that are causing the problem, and it's often from the
front of your body! That's right: the FRONT!
The hip flexors (among some other ones that I like to address, but will attempt to keep this short and simple) are often a key player in chronic low back pain. There are two main hip flexors: the iliacus and the psoas. Often these are combined together as the "iliopsoas." They are all one in the same, fascially speaking (they are part of the same fascial continuity). The psoas (pronounced "so-as") runs from the upper part of your thigh bone to your lumbar spine (which are your lower-most 5 vertebrae).
The hip flexors (among some other ones that I like to address, but will attempt to keep this short and simple) are often a key player in chronic low back pain. There are two main hip flexors: the iliacus and the psoas. Often these are combined together as the "iliopsoas." They are all one in the same, fascially speaking (they are part of the same fascial continuity). The psoas (pronounced "so-as") runs from the upper part of your thigh bone to your lumbar spine (which are your lower-most 5 vertebrae).
Particularly for people who sit for long durations, these can be
stuck "short." Remember that no movement = no info = stay the same
piece I just mentioned? Well, those hip flexors find a new "normal"
resting length in a shortened position. One of two things then happens: the
pelvis tilts forward (like your sticking your butt out and arching your back),
or the lumbar (low) spine gets pulled down and forward, creating a lot of
potentially painful compression in your low back. Owww! So when you try to
stand up tall and straight, it makes this really hard because those stretch
receptors fire and say, "STOP!"
Don't worry: not all hope is lost! After you've taken your break
to get up and MOVE, take a minute or two to stretch out these hip flexors.
There are different variations,, but please pay attention to your body and back
off or seek out some professional stretching coaching if you have sharp pain
(some discomfort is okay, so long as you can breathe and relax into it). Here
is one stretch idea: kneel on the floor (you may place a towel under your knees
if you need some cushioning). Take a big step forward with one foot, making
sure that your ankle is forward of your knee. Allow the hips to shift forward
toward and let the opposite hip just sink toward the floor (so it's heading
both forward and down). You may feel this into the thigh of the leg that is on
the ground. That is fine (remember that the hip flexors connect into the upper
thigh). This might be more than enough for you, but if you want more sensation
and a deeper stretch, look up toward the ceiling and add a little back bend,
reaching the arms up to the ceiling as you do so.
3. Get an Intervention
Stretching is great, but it usually isn't enough to create the lasting change and relief you're seeking. An intervention is needed (aka my hands!). The bodywork (manual therapy) I do can help! As I mentioned, other things in your body might also be contributing to your back pain. I look at what's happening in your feet, legs, pelvis and spine so we can address the bigger picture for long-term relief. Remember that your body isn't just a bunch of parts put together, but rather a whole connected system that is not separate until something is cut to make it so. Let's look at all of you so you get the most benefit.
Stretching is great, but it usually isn't enough to create the lasting change and relief you're seeking. An intervention is needed (aka my hands!). The bodywork (manual therapy) I do can help! As I mentioned, other things in your body might also be contributing to your back pain. I look at what's happening in your feet, legs, pelvis and spine so we can address the bigger picture for long-term relief. Remember that your body isn't just a bunch of parts put together, but rather a whole connected system that is not separate until something is cut to make it so. Let's look at all of you so you get the most benefit.
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