Lower Back Pain: It Could Be Your Posture
Ok, maybe it is a no brainer for some but for others we don't consider our posture to be an opposing force. The reason for our pain. Over the years we get use to standing a certain way, walking a certain way and spending far to much time sitting. All these effects on our posture hurts our alignments and can cause some uncomfortable feelings in places like our lower back. It can leak it's way into basic functional movements like squats. Exercise begins with our posture. The techniques in conducting movement is what keeps us safe. We can't have proper technique without great posture. Exercise includes working on our posture. If you have poor posture, small, mindful adjustment made each day can really fire up those weaker muscles. I have worked with women who have noticed their glutes, core and mid-back be quite engaged throughout the days when they place focus on their posture. If you want to improve your posture here are some small tips you can apply right now.
1. Visualize creating length through the top of your head right down to the floor. As if the top of your head is being pulled to the ceiling. Relaxing your shoulders towards the ground, lifting your lower ribs and drawing the abdominals in.
2. Make corrections, if you catch yourself. Make the fix. You will break the habits the more you do. Use associations to help your consistency. For example, every time you go to pick up your phone. Adjust your posture first.
3. Stand on both feet. How many of you sit swayed to one sit? Or stand with your hip popped out. This places compression on the hip and femur. Relieve the pressure and work on a more stable pelvis by simply standing on both feet.
4. Take standing breaks. Get out of your sit a few times a day to relieve yourself from poor seated posture.
5. Strengthen your core. Working on your pelvic floor, lower abdominals and rotations can really help build a strong support system for your body.
Exercises don't always have to be these big, intense, sweaty movements. Moving better sometimes requires grooving the patters through small, consistent adjustments.