Postural Muscles And Back Pain
Posted on August 29, 2009
Filed Under Upper Back Pain | Leave a Comment
Poor posture is a leading cause of back pain. Postural muscles, also called tonic muscles, maintain the body’s posture and support the body against gravity. Other muscles, called phasic or movement muscles move the body. Examples of phasic muscles are the abdominals and gluteals. Postural muscles include the hamstrings at the back of the legs, erector spinae muscles that run down the spine and the pectorals or chest muscles. Postural muscles have a high level of endurance and can support the body for long periods. However, if they tighten up, posture is likely to be distorted over time. Muscles also depend on each other to be effective. In other words, if the postural muscles are weak or tight, the phasic muscles will have to compensate and will tire out easily.
Looking at the profile of someone with good posture, we will see an S shape in the back because the spine has a natural S shape. If the hamstring muscles become tight, they will usually pull on the pelvis (as the hamstrings attach to the pelvis), causing a rounding of the lower back. This will result in lower back pain as time goes by. Tight chest muscles will tend to pull on the shoulders, which will round the shoulders and upper back. This will cause upper back pain. Flexibility in one muscle doesnt necessarily mean that other muscles are flexible. All of the major postural muscles need to be stretched to ensure that the muscles loosen. Postural muscles that are naturally flexible will allow the spine to retain its natural S shape, and will greatly lessen the chances of back pain.
A few thousand years ago we spent most of our time walking, whether hunting, gathering water and firewood, looking for shelter and so on. Our modern lifestyles involve the opposite-we sit for prolonged periods and do minimal exercise. This inactive lifestyle is not how the body is meant to be used. We need to make the effort to counteract the effects of our sedentary lifestyle.
The back postural muscles include the upper trapezius and erector spinae muscles. A simple stretch from yoga is called the Upward Facing Dog. Lie on your stomach, with your legs together. Place your hands flat on the floor, underneath your shoulders. Push up and straighten your arms. Lift your chin look up. Keep your weight on your toes. Don’t over arch-just stretch gently as far as you can.
Down the back of our legs run the hamstrings, which are important postural muscles. A simple hamstring stretch is as follows: Sitting on the floor, extend the right leg straight in front of you. Bending the left leg, bring the left foot to your right knee. Relax the left leg. Reach forward with your right hand and hold your right ankle. If you can, hold your foot. Hold this position for 5-10 seconds. Repeat on the left side.
The front postural muscles include the chest or pectoral muscles. This is a basic stretch for the chest muscles: Stand in front of a door frame. Reach back with your right hand and hold the door frame. Straighten your right arm as you push your body slightly forwards. You should feel a stretch in your right chest muscles. Don’t strain yourself-you shouldn’t feel any sharp pain. Hold the stretch for 5-10 seconds. Repeat on the other side.
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