Relation Between Posture & Pain
Dr Nikhil Lad
Human Biomechanics Specialist from Functional Patterns USA
Posture indicates the length tension relationship in the musculoskeletal system.
With postural body reading you get to know which muscle is short and tight and which muscle is long and weak. Both the extremities lead to dysfunctions and progress towards injury. Normally individuals who stretch without tensegrity or tension are hyper-flaccid, meaning their muscles are long and weak. Individuals who isolate and contract their muscles have short and tight muscles.
There are various postural dysfunctions like a Forward Neck posture, Ant Pelvis shift with Posterior Ribcage shift. Or a Posterior pelvis shift with Anterior Ribcage shift extended Cervical and many more.
A balance in the musculoskeletal is achieved by training in accordance to your biological connection of the body which is your gait cycle (walking, running and throwing).
Lower back pain is one of the most common places of discomfort and injury amongst a large population. The lower back pain is normally caused due to:
1) Tight hip flexors
2) Weak core muscle called transverse abdominus which is the deepest core muscle located anterior to the spine the main function of which is to stabilize the spine.
3) Non efficient Engagement of your gluteus maximus while standing, walking and running.
Your muscles have got to engage in the kinetic chain, not in isolation, as you don’t isolate contractions while walking or engaging in any form of movement. We must put our efforts in conditioning our body through Muscular Integration of the Kinetic Chain as a system.
All three pointers play an important role in Pain Management for lower back. The first point where tight hip Flexors can be released can give substantial relief for your lower back pain.
With regard to Postural Corrective exercises to engage your kinetic chain to strengthen your back, you need to do it under guidance of a Human Biomechanics Specialist who understands the intricate details of this.
To release the tight hip flexor for relief of lower back pain you need a hard tennis ball. Lie down on the points shown to you for 3-4 minutes letting the ball sink in. The ball has to press on the points shown. This will initially cause pain due to applying pressure to the trigger points or knots in the body. You will get substantial relief on your lower back muscles once the tight hip flexors are released. Ball images 1
You can do these releases around 3 times a week for 3-4 minutes. 5
1) Tensor fasciae latae – It is a very influential hip flexor which inserts on the upper two-third of the femur (thighbone) where the iliotibial band originates. It has direct influence on how the knees function. 2
Releasing this hip flexor will be crucial for building balance in the lumbo-pelvic region. People with lower back pain often get immediate relief after a few minutes of trigger point release.
2) Piriformis – This muscle acts as an external rotator of the hip. By releasing piriformis we aid the body in addressing the dysfunction of external hip Rotation. 3
3) Gluteus medius – This muscle tends to get overactive due to poor functioning of gluteus maximus, releasing this muscle will be crucial if you want to introduce the primary function of gluteus maximus and address the dysfunction of external rotation. 4
The trigger point pain will reduce over time and will give substantial relief to the lower back pain.
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