Back problems (2) | ||
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9. Stiff muscles
People who go to the gym promote massive tension in their shoulders. The
shoulders are pulled up towards their ears by the unnecessary shortening of the
muscles.
This is the outcome of failing to relax. The shoulder joint is pulled up out of
its natural position and the skeleton is distorted.
Shoulders & neck
Shoulder and neck tension can occur from stooping, leaning the head
forward/craning the neck and from exerting with the arms. (There are no doubt
other reasons too).
Computers and TVs have flickering, hypnotic screens. Craning forward forces your
shoulders to compensate for the weight of your head.
The risk of heart failure
was more than double for men who sat for at least five hours a day outside
of work and didn't exercise very much, compared with men who were physically
active and sat for less than two hours a day.
(Dr. Deborah Rohm)
Fatty
deposits
People who don't use their scapula in a healthy manner can develop extensive
fatty deposits between the shoulder blades. This is essentially a large slab
of fat located on the upper back.
Hollow back
An alternative to upper back fat can be a serious lack of muscular
development between the shoulder blades. This is the outcome of neglect. The
back looks hollow and sunken.
Buffalo hump
Many adults develop 'nerd neck' - a pronounced forward leaning of the head -
akin to a turtle. It comes from watching too much TV, use of mobile phones,
video games, driving and the internet.
The bones are misaligned by this habit, eventually resulting in an unwanted
fatty lump forming on both sides of the 7th vertebrae.
The lump acts as a counterweight for the head and actively prevents the spine
from aligning correctly (and naturally). This is very unhealthy indeed. It is a
lifestyle habit induced deformity.
Lower back
Lower back problems can be caused by various things but the main problem is
sitting too much. Sitting causes the muscles to shorten. It is then harder for
them to relax and lengthen.
Pelvis problems occur because the spine has lost its natural curvature and the
muscles pull the pelvis out of alignment.
Posterior pelvic tilt
One common back problem many students exhibit is called a 'posterior pelvic
tilt'. It is caused by standing badly and sitting badly.
As such it's a 'lifestyle problem' and not something we can address in class.
We're not therapists. Students are responsible for remedying the problem
themselves.
Sacroiliac - the lost joint?
Many people have no idea what the sacroiliac is or what it does. Often the joint
is frozen and other joints are required to compensate for the lack of movement.
Frequently the knees are tasked to do the work of the lower back.
Rushing causes poor usage
Rushing is like juggling: if you focus on one ball, the others will fall from
the air. To juggle, you must spread your energy between multiple concerns, and
keep them all from falling.
This is not very healthy. In terms of your back it means that you are not being
careful. You are thinking of something else instead of paying attention to your
alignment and body use.
Remedy
To remedy rushing, to break the habit, you must be aware of the immediate
moment. Rushing is merely something you are used to doing.
It is familiar. Do something else now. Choose again. A habit that was formed can
also be lost or replaced.
Front & back
Humans get wrapped up in ideas and concepts. They miss reality; what is right in
front of them. Front and back are part of the same unit, the same whole.
People with back problems fixate on their back, seldom considering that the
source of the back problems is potentially the front.
Anatomy
Look at a skeleton. The head balances precariously. The rib cage grew out of the
spine and requires the strength of healthy torso muscles to support its weight.
Take responsibility
If the muscles of the lower torso are poorly toned and you are flabby, the body
is not likely to be working optimally.
If you slouch, do not engage in daily exercise and sit all day, what did you
think would happen? Is it any surprise that back problems ensue?
Are you not the cause of the problem, and also perhaps the solution?
Strengthening the front
When people hear about strengthening the front of the body they often think
immediately of sit-ups, the plank and core stability... The problem with many
methods is that they do not always work.
If you work muscles the wrong way or too hard, they do not strengthen and
lengthen. They do the opposite: they contract and shorten.
If you shorten the muscles of the lower torso they will effectively pull the rib
cage forward and down; creating a hunched appearance.
Lengthening the front
Instead of forcing the muscles to strengthen, lengthen them by thinking
upright. To aid this process, undertake constructive rest, meditation,
qigong, tai chi for health.
When your body is used mindfully, the muscles of the
torso will lengthen naturally. You will develop a 'corset' of muscles below the
rib cage and this will help to support the weight of your upper body.
Avoid forcing
Forcing your spine upright, seeking a shortcut or adopting a military posture
will probably not help your back. Remain moderate, relaxed and patient. Your
body will take time to improve; to re-grow.
Invest the time
Most back problems are the outcome of neglect. The only solution is regular
on-going, careful attention. Exercise little and often. Develop a regular,
logical, systematic routine.
Pay close attention to how you use your body throughout the day, especially if
you typically sit down a lot. Cultivate the habit of getting up and moving
around a lot more. Do not be lazy.
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Page created
18 March 1997
Last updated
04 May 2023
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