Assisting Lower Back Discomfort

kimberley garlickUncategorized30 Comments

Many clients begin their Pilates journey due to back pain and many people discover that their lack of moving is contributing to their discomfort. A common error people make when they experience back pain is to go and lie down and not move at all. The body is much happier when moving. The chair can be both your friend and enemy. When it is in your life too often it may cause your body to form negative postural habits. Unlearning these patterns and re~training the neural pathways to the sleepy muscles can take time.

Good posture is your key to claiming back your life.

Step 1.  Stand side on to a full length mirror and look at the natural contours of your spine. Everyone has their own individual neutral spine alignment but here are some things to consider.
# A natural curve in the neck! not too flat or extended
# Ears fall in line with the shoulders
# Ribs calmly sitting overtop of pelvis
# Sternum in line with pubic bone
# Leg alignment through to ankle where knees track in line with 2nd toe

Step 2.  To assist your posture imagine you have a string attached to the bottom of your spine and interlaces through each vertebra extending out the crown of the head. The string continues to pull you towards the ceiling or sky. Think of that analogy throughout your day and feel the difference immediately.

I can also suggest the following exercises for you on the roller.

Place the roller under the sacrum, think of the bony area at very top edge of the bottom, it does not go in the small/arch of your back.

1. Hug one knee to your chest and try as much as possible to lengthen the other leg out straight towards the floor. Hold between 30 sec and 1 minute

 

photo 1-2

 

2. Cross the bent knee over your mid line. Keep your tail curling under be sure bottom arch your back.

photo 2-1

 

3. Hamstring stretch with or without towel

photo 4-1           photo 3

 

 

In all the exercises remember to focus on your breathing to allow your muscles to relax. A relaxed muscle is a lot more obliging.

Remember to keep your bodies moving, if pain persists even after stretching seek the advice of your medical practitioner.

Happy days xxx

kimberley garlickAssisting Lower Back Discomfort

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