We’ve Got Your Back: Relieving Your Back Ache

Are you spending a disproportionate amount of time sitting behind a computer? While your productivity is commendable, how’s your spine feeling about this?

The spine is an S curve, with building blocks stacked to ensure your best mechanical positioning. The problem is that S curve becomes a fixed C curve when sitting, causing the front trunk and hip muscles to tighten and the postural back muscles to scream in defiance from slouching forward.

As ninety seven percent of back pain is mechanical, your back ache may be an imbalance in your kinetic chain… as in, the the vertebrae is not aligned properly. When one or several parts of the chain links are immobile, other parts are forced to take up the slack. 

For example, the rounded upper back posture, doesn’t allow the deep posterior spinal muscles to hold the vertebrae erect. Other muscles must begrudgingly come to the rescue to hold the body upright, like the large trapezius ( traps) muscle situated between the shoulders and ears.

Over time, both muscles, (traps and mid-back) will cry out in ache/pain.

Another scenario pertains to the lower back. Sitting for long hours shortens the muscles in the lower back. When you suddenly stand or go to bend over, these muscles abruptly lengthen and a stretch-reflex occurs. This is when the muscle tightens to protect itself from a perceived injury from being over-stretched. You can see the problem here… muscle spasm!

With a little self-discipline and care, like taking frequent breaks to stretch or using a foam roller, you can minimize and eliminate back ache from sitting.

Even better, regular Pilates sessions, return the spine to health. Joseph Pilates is quoted as saying.. “ If your spine is inflexible and stiff and 30 you are old, if it is flexible and healthy at 60 you are young”.

If you can’t make it to the studio, we’ve come up with “Pilates For A Healthy Back” in our at-home video subscription. It will ensure you safely and properly work your body from head-to-toe and you can say good-bye to back ache!

Important note: While the majority of back pain/ ache is mechanical, there are other factors such as disk herniation, arthritis, spinal stenosis, kidney disease etc.., that are the cause. If you back pain persists and/ or is acute, please consult a doctor. 

Nigel Sampson

Co- founder Whole Body Method