Are you one of the 80% that suffer occasional back pain? Or worse, do you suffer from it all the time? Why is it that so many people suffer from something that is so preventable? SOME people, who experience back pain, had an injury that contributed to it (such as a work related incident, a sports injury or a motor vehicle accident).
MOST people however; cannot associate their pain with any specific incident. MOST people report to me that their pain developed over time; or just snuck up on them. An accident is an accident, however; for everyone else, what could they have done to prevent it?
To help you understand why so many people develop back pain over time, I am going to educate you a little bit first. The spine is made up of 31-33 bones called vertebrae. Between each vertebrae are intervertebral discs, and surrounding these vertebrae and discs are many ligaments and muscles. They all work together to provide protection for the spinal cord, mobility and stability. You will notice an “S” curve in the “neutral” spine, where there is the least amount of strain on the ligaments, muscles the discs. 
I am going to be honest with you….. it is IMPOSSIBLE to maintain a neutral spine 24/7/365….. BUT, I want you to remember that the MORE you are aware of this correct posture, the less strain you will experience over time. Small corrections throughout the day is the key.
The spine was designed to be in an upright (or standing) posture, however I am sure you agree that the majority of us spend a lot of our time sitting. The diagram on the left shows what the spine looks likes in its “neutral” position (i.e. what it SHOULD look like). When we sit, the spine is deviated from this “neutral” position, increasing strain on the discs, ligaments and muscles.
Notice the various postures to the right; see if you can determine which one is you! Check out the exercise below to help improve your mobility.
Mad/Happy Cat
Begin on all 4’s, with your hands directly under your shoulders, and your knee’s directly under your hips. Remember that this movement is initiated from the pelvis and not the upper back or chest.
Mad Cat Phase (MIDDLE PHOTO) – From the neutral start positions, slowly tilt your pelvis downward (tucking your tailbone under) while your lower back rounds up towards the ceiling. Your head will naturally drop downward slightly.
Happy Cat Phase (RIGHT PHOTO) – From the mad cat phase, slowly tilt your pelvis upward (tilting it up towards the ceiling) while your lower back arches. Your head will naturally lift slightly.
You can perform this movement up to 10 times each direction, paying attention to your full range of motion and making note which direction feels better on your back. Be sure to perform this in a “pain-free” (or comfortable) range of motion.
Hamstring Stretch
Begin Lying on your back with your knees bent.
You will need something like a rope or belt (a dog leash works really well J). Hook it onto one foot (as shown in the photo) and slowly pull the leg towards you.
While maintaining a slight bend in the knee, be sure your lower back does not flatten into the floor. Pull towards you until you feel a gentle stretch in the back of your upper thigh and hold. You can hold for up to 45-seconds and repeat 2-3 times per side.
To increase the stretch, you can arch your lower back a little bit further or pull your toes towards your shin.
For a FREE Exercise Therapy for Posture Guide, CLICK HERE
