I've Got Your Back

The back is a complicated structure and is affected by many factors. There are a lot of stretches today, but they all go together into a nice little routine. These are done sitting, and go a little deeper than the coffee break stretches from a couple days ago.

Gluteals

A large proportion of back pain is actually a pain in your butt! All muscles have to have at least two attachment points on two different bones. Remember yesterday when I was talking about muscles playing tug-of-war and creating imbalances? Of course you do! The gluteus muscles are masters at tug-of war.

There are three gluteus muscles that attach the pelvis to the femur (thigh). The largest, gluteus maximus (sounds like a gladiator!) is also called the skating muscle. It’s responsible for the push off action you do to start skating.  It is one of the biggest, most powerful muscles in our body.  It’s very important for walking, standing, sitting, climbing stairs.  On the top side of the pelvis are long muscles that run up our back. The glutes, and other hip muscles, win the tug-of-war. This leads to chronic back ache.

Any massage therapist worth their salt will spend time working on these muscles. I’m shocked at how many clients tell me no one has worked on their hips before.

Sitting at work makes these muscles tight, and many of our light intensity cardio activities help them to stretch out; walking and swimming for example. Walking in heels is bad for our hips. Having our heels elevated tips us forward, our muscles have to compensate by tilting our hips. Our head always wants to be center, our ears want equilibrium. So our body will do any number of contortions, which we aren’t even aware of, to make that happen.

You don’t need any fancy equipment for these stretches, but a slightly padded surface would be more comfortable. If you don’t have a yoga mat, a thick carpet or folded blanket will do just fine. If mobility problems prevent you from getting on and off the floor, do these on your bed. Only stretch until you feel it. Stretches should not hurt!

Since Gluteus Maximus is the skating muscle, I like to call this the hockey stretch.

Sit on the floor with your left leg straight.

Bend your right knee up so that your foot is flat on the floor. As far back as is comfortable.

Put your left hand on the floor beside/behind you for balance and stability

With your right arm, push your right knee to the left. Push on your thigh or shin, not the joint!

For a deeper stretch, put your right foot on the far side of your left knee.

Hold 20-30 seconds. Keep breathing.

Repeat with the other side.

This is easy to turn into a resisted stretch

Push your right knee as far as it will go comfortably. Hold it with your hand. Without letting your right leg move, push back against your hand. Hold for 5-10 seconds, relax. Repeat three times. Your hand should only have enough pressure to keep the leg from moving. It’s resisting, not forcing.

Low Back Stretches

Since you are already on the floor, you might as well do a few more stretches:

Sit with the left leg straight.

Bend the right knee out to the side with the bottom of the right foot resting against your left knee.

Reach towards your left foot with both hands.

Hold 20-30 seconds. Keep breathing.

Repeat with the other side

Open your legs into a V shape.

Reach to each side and down the middle with both arms.

Hold each position for 20-30 seconds. Keep breathing.

Clearing the Hips

Lay on your back.

Place both your feet flat on the floor.

Raise your hips up to the ceiling.

Hold for 5-10 seconds. Lower slowly, with control.

Repeat 3 times

Cat Stretch

If we all stretched as much as our pets, we would be so limber! It’s probably not a coincidence that many yoga poses are named after animals. Remember slow and controlled!

On your hands and knees, arch your back up like a cat. Tuck your head down.

Hold and breathe.

Lift your head and chest up while dropping your spine down.

Hold and breathe.

Repeat three times.

Stand up and have a good shake and wiggle!