Why Back Pain is So Common, And What you Can Do About It
We have two ligaments in the body that run up and down the spine. Together, they help to keep our spines stable, strong and maintain its natural curves.
The first of these (the Anterior Longitudinal Ligament) runs along the spinal vertebrae at the front. It’s nice and wide, but very thin, like a theraband. The second (the Posterior Longitudinal Ligament) runs along the spinal vertebrae at (you guessed it) the back.
This one is very thin too, and nice and wide at the top, but it is narrow at the bottom of the spine (the lumbar spine) where the majority of back discomfort is experienced.
Can you work out why it is less wide in this area?
I’ll tell you..
It is because we used to be quadrupeds walking around on all fours. So the ligament on the back wasn’t ‘loaded’ with the weight of the spine and internal organs. It wasn’t, therefore, required to be so wide.
BUT
Now we spend on average 9 hours per day on our behinds, and lean back in to the lumbar spine area, putting pressure here, where it isn’t designed to take it.
9 hours a day, is 63 hours a week. That’s 252 hours a month and 3,024 a year. Or 126 full days a year that you unnecessarily put stress into your low back. And that’s average. Some of you will sit and eat breakfast, drive (seated) to work, sit at work for those 8-9 hours, drive (seated) home, maybe exercise for an hour or two and then sit for dinner, watch TV from the sofa, sit in the bath, go to bed. So if you think there’s only one obvious time that you spend on your butt (at your desk for example) try adding up those hours spent in your other seats throughout the day and rest on that thought for a while. Be honest with yourself.
We Don’t Use Our Hips!
We used to squat to rest, to cook, to go to the loo. Squatting kept our hips working at full range and puts close to zero pressure on your back, in fact if you are able to get into a deep squat, you will probably find it very relieving for a tight back. Sitting on our chairs and toilets, means that we are not using our hips to their full capacity, and generally we humans have very tight hips simply because of the amount of time we spend sitting with our knees as high as our hips.
The tightness in our hips means that our pelvis has to tilt to adapt a seated position on chairs and we therefore lean even more into the soft tissue in the lumbar spine.
Our bodies are constantly adapting. They adapt to the forces we put upon them.
If we spend an extended period of time in one position, the body will literally adapt to that position. Muscles can become weak and tight and connective tissue becomes a bit sticky, which gives you stiffness and can pull on other areas above and below causing real discomfort.
So what can we do about back pain?
Burn your chairs!
Only joking. (Sort of) I do believe they are one of the worst inventions for our health. Beneficial for some, but as with anything, should be used in moderation and ‘as part of a varied (movement) diet’. Practically, consider how often you spend sitting with your knees as high as your hips or lower. Aim to make this less, even if it’s an hour less per day, that will add up to 365 less hours per year 15 days. Yep, DAYS.
Are you using your backrest most of the day, leaning into your lumbar and not sitting upright?
Can you change your seat at work so your seated posture is better?
Can you walk while you take your calls?
Can you have walking meetings?
Can you use cushions to prop you up on the sofa to avoid leaning into your lumbar so much?
Can you get up and move around every now and again?
Can you try standing on the train every now and again instead of sitting the whole way?
Can you walk home every now and again instead of your normal mode of transport?
Can you walk to the shops with a backpack to carry home your goods?
Buy a sitfit (a wobble cushion that you put on your chair)
Use a large ball instead of a chair
Change to a standing desk
Any of these you try will add up, setting a goal to change everything might put you off. Instead, try any of these that stand out to you and see how it makes you feel. You will naturally incorporate more changes when you are ready and when it feels right. That way you are more likely to make lasting changes.
MOVE! Exercise is the opposing force to sedentary life. Any movement you enjoy... Do it!
Use a tennis ball or trigger point therapy ball in the car between you and the seat, it’s like giving yourself a massage while you’re in transit!
Get Specific With Movement Therapy
There are many exercises you can do to access specific muscles that will support your back, there are also simple techniques to release stiffness and instantly ease discomfort and I’m going to share these with you in the coming posts so keep your eyes peeled.