From low back pain to no back pain....

    It amazes me how many people suffer from low back pain when they simply do not have to. By using a combination of gentle therapeutic exercise, core strengthening, postural awareness and movement exploration you can transition from low back pain to no back pain. It's actually easier than you may think.

    First, let's address sitting. Most of us sit for long periods at a time, and I have never met a chair that is comfortable and provides proper support for anyone, let alone everyone. And don't even get me started on airplane seats. You can't change the chair, but you can make a few easy adjustments to support yourself and reduce unnecessary strain on your back by following these easy steps:

      1). Make sure your spine is properly supported by using a small towel roll behind your lumbar spine.
      2). Make sure your feet are always flat on the floor. I know, sometimes we like to tuck our feet under our chair, but it's not good for your back.
      3). Most of all, get up and move as often as possible.

    Next, it's important to pay attention to how you stand, especially if you have to stand for prolonged periods of time. Notice if your knees are locked and stiff, and how your back feels. Now relax and slightly bend your knees, and notice how your back feels. Key points:

       1). Keep your knees relaxed and slightly bent when standing. This reduces excess stress on your lumbar spine.
       2). Whenever possible, place one foot on a small step to decrease the pressure on your back. You can use a small step stool, a phone book or a small trash can on it's side. Switch your feet often.
       3). With your knees relaxed, slowly sway and shift your weight side to side. This helps decrease stress and strain on your low back, distributes your weight more evenly, and it feels good. As an added bonus it makes people wonder what you're up to.

    Now, find your core muscles. No, I don't mean by doing sit ups. Sit ups and crunches are often done incorrectly, resulting in stress and strain on your neck and spine with ab-solutely no benefit to your abdominals. Try this easy exercise to activate your abdominals, specifically your transverse abdominus, the muscle responsible for stabilizing your low back.

      1). Sit on the edge of a chair with your feet flat on the floor. Bring your attention to your lower abs. Breathe in, and as you breathe out gently but firmly pull your lower abdominals in toward your spine. Yes, it really is that easy, but I highly recommend that you get some professional help with that one.

    Finally, really pay attention to how you move. Slow yourself down and notice how you move in and out of the car; up and down stairs; picking up objects; unloading groceries, etc. You may find that you are actually aggravating you back with certain movement patterns. Changing these movement patterns can cause a huge relief for your back.

    The most important point is that you are not at the mercy of low back pain. Rather, you have the power to help yourself and heal your own back. Even if you have been given a strange and scary name for the cause of your low back pain (a diagnosis), you can still go from low back pain to no back pain. And now you know that it's actually much easier than you previously thought.

Be healthy!
Cheryl Ilov, PT, GCFP

Supported sitting....rest your spine.

    Do you sit a lot at work? Do you drive a lot? Do you find yourself experiencing back pain or discomfort when you sit? Most chairs at work, home, school, restaurants, etc., are not made to adequately support your spine in sitting. If you do sit for extended periods of time, your spine could use a rest. So, how do you do this? Try some of the following tips.

    1) Always have your  feet flat on the floor in front of you. Resting on your toes with your heels off of the floor or putting your feet behind your knees puts unnecessary stress and strain on your spine.

    2) Make sure that your knees are at a 90 degree angle to your hips. If your knees are above the level of your hips, it places your back in a flexed or rounded position. If your knees are below the angle of your hips, it places your back in a hyperextended or arched position. Both put strain on your spine and the muscles of your back.

    3) Support the curve of  your low back (lumbar spine) by using a towel roll. I love using towels rather than purchasing "lumbar rolls" for several reasons. First of all, towels are cheaper and you already have some in your home. Second, you can adjust the shape and size of the towel roll depending on your chair. Play with the size of the roll and start by placing it at the level of your waistline. Adjust it as necessary....you will immediately know when you have found the right spot.

    4) Take as many breaks as you can to stand, stretch and move around. While sitting pump your ankles, wiggle your fingers, stretch your arms and shoulders, turn your head side to side, stretch your torso.

    Remember to keep moving....it's important for your health!

Be healthy!
Cheryl Ilov PT, GCFP
    

Effortless posture......finding your spine.

    Good posture is effortless. No, this isn't a typo; it's the truth. And the key to effortless posture is to find a way to let your spine support you. Our spines are designed with natural curves that support us during all weight bearing activities. Unfortunately, sometimes our ideas about finding "good posture" causes us to try and change the natural curves of our spines. The result? Abnormal alignment, muscle imbalances, back and neck pain. 

    So, how can we find the natural curves of our spine? Try this simple movement exploration based on The Feldenkrais Method(R). It's important to move slowly, carefully, and with a spirit of interest and curiosity. Remember, in Feldenkrais(R) lessons, there is no right or wrong, good or bad; just opportunities to learn. 

     1). Sit on the edge of a firm chair with your feet flat on the floor. Bring your attention to your sit bones (located under each buttock and called the ischials). Notice how your sit bones contact the chair. Notice the shape of your spine......don't change it, fix it, or make a judgment about it. Simply take a moment to sense the shape of your spine from the base of your pelvis to the top of your head.

     2). Very, very slowly and gently begin to rock your pelvis forward and backward on the chair. You are moving from your pelvis, not your chest. Notice how you rock more forward on your sit bones, and then more backward on your sit bones. Do this several times, slowly, carefully, and with a sense of curiosity. Notice how the pressure of your sit bones change against your chair. Pause and rest.

     3). Once again begin rocking your pelvis forward and backward. Slowly. Gently. Notice how you get shorter on the front of yourself and longer on the back of yourself as you rock backward on your sit bones. Notice how that changes when you go forward on your sit bones. Several times, slowly, gently. Notice how you breathe as you do this. Pause and rest.

     4). Once again begin rocking your pelvis and notice when your sit bones pass through a spot where you feel like you can sit easily and comfortably. If you can sit without any effort your spine is supporting you. You have found effortless posture in sitting.

     5). Slowly come to standing, and notice what it feels like to be in a standing position. Notice the shape of your spine. Walk around and notice the carriage of your head, the movement of your shoulders and the movement of your pelvis as you walk. 

      This simple but powerful movement exploration can help you find a renewed sense of ease, grace, youthfulness and elegance in your posture as well as all of your functional and recreational activities. The Feldenkrais  Method(R)....making the impossible possible, the possible easy, and the easy elegant!

      

 Be healthy!
Cheryl Ilov, PT, GCFP