Did you know that eighty percent of employees in the U.S. will have some form of back pain in their life- enough to see a doctor or miss work? When we are seated, which is the main body position most occupations have us assume, there is 1.4x our bodyweight placed on our lumbar spine. It is being in a non neutral position (not having our body in what is ideal posture) throughout the day that is the number one reason for lower back pain.
What can we do to correct this? Certain muscles will be out of balance, strength and flexibility wise. The hamstrings (rear thigh muscles) are often tight, and this goes hand in hand with tight lower back muscles. The hip flexors, or front upper thighs just below the hips, are often tight and will pull the hips forward. This results in a weak lower back and shortened abdominals.
In addition to being conscious of having excellent posture throughout the day, start incorporating exercises that address these imbalances. Exercises that keep the spine and pelvis neutral should form the basis of a core-strengthening program. Planks and bridges are static holds which fire the deep abdominal and hip girdle muscles with your own bodyweight. Certain types of abdominal crunches and lower back exercises can be used to address a weak midsection. Stretching the hamstrings and hip flexors will be very important as well, but how much of each will depend on each individual’s current posture and alignment. It is best to have a fitness professional, either a highly qualified personal trainer or physical therapist, take a look at your posture and musculature to make specific, idividualized recommendations for you. Otherwise, we may be exacerbating the very condition we seek to remedy.
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