I’m often telling people how we are in a weakened position when forward folding and twisting. It’s no joke that when you have abdominal surgery they advise not to lift or hoover!
Nobody knows their own body like the person living inside it however we all also have an ego, a monkey brain, and lots of learnt messages telling us “be better, you can do this, man up, no pain no gain”. Yes we should listen to what our body is trying to say, but we can have a natural reaction to seize up. In order to relax the tissues (especially of the neck and hips) we need to let go and get loosey goosey by keeping the body soft and mobile.
If we get caught unawares bending whilst twisting when lifting something, at this point we have no CORE engaged to protect the lower back.
TOP 5 BACK PAIN TIPS:
1. UNCROSS YOUR LEGS
Avoid sitting cross legged as it puts your hips out of alignment, as do split legged positions, like lunges. Get out the car with your knees together (like you’re being paparazied!).
2. SIT HIGH
Sit with your knees lower than your hips. In more sporty cars the bucket style seats scoop your pelvis under, which doesn’t allow for an upright lumbar spine. Even when ‘sitting soft’ on a sofa sit on a pillow to reverse the tipping of the pelvis. Try to sit neutrally on both hip bones.
3. AVOID FLIP-FLOPS, WELLIES AND UGG BOOTS
Flat feet mean we roll the feet in when weight bearing. These types of footwear provide little support to the inner arch. Read more HERE about how flip-flops affect muscles, posture and gait. If in doubt get your gait checked by a Podiatrist.
4. BEND ZEE KNEES
Bend forward with bent knees, or something between the thighs to engage inner thighs/glutes.
5. LIE DOWN
Your back muscles relax when in contact with the floor, so whether you put your legs up the wall to reverse blood flow, or use a belt to do hamstring stretches, this is a great place for your back to switch off.
Try it, or try a massage, you might like it.
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