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With everything going on right now, who’s got your back? Having a few people that you can count on for support, is worth it’s weight in gold. Speaking of which, after having my Dad here for a week, hunched over in a chair, with a magnifying glass as big as an ipad so he could see the print, it was apparent why he has nagging back pain. It was so painful to witness and no matter what I did to try to help his ergonomics, with macular degeneration and glaucoma, it was a fruitless endeavor. Most of the time these are tried and true tips If you suffer from pain so keep reading; I’ve got your back.

Everyone is sitting a lot more that they used to these days and with that, comes expanded waist lines, pounds and pressure on our skeletal system and joints and ligaments. This throws our system out of wack, creating weak links that result in back pain.

I got your back Memes

Facts:

  • 80% of all people will experience back pain at one point in their lives.
  • About 50% of the population that work complain of their aching back regularly.
  • It is the leading cause of missed work and and accounts for more than 264 million people world wide.
  • Most back pain is due to improper body mechanics as opposed to inflammatory arthritis, cancer, fractures or infection.
  • Most back pain will subside by proper body mechanics and proper treatment.

In general what happens when we sit, is we are shortening our hip flexor muscles (inner groin muscles and part of the psoas) and psoas; (the muscle that extends from your lower lumbar spine through your hip to the femur), and allows the hip to flex, as in walking. If we slump all day we are elongating our back muscles which decreases strength and weakens our chest muscles, (pectoral muscle) and core muscles that support our back. This puts too much load on our discs and joints unnecessarily, which results in pain.

The visual below pretty much explains it. See how when the body bends forward it creates a compression/contraction in the entire front of your body and makes for an unhappy or a really angry back. Also, look at what happens to the head as it jets forward taking our cerival spine (neck) out of alignment and pulls on the back. The cervical spine (neck), thoracic spine (mid back) and lower lumbar (lower back) are actually all one even though they are broken down into different segments and referred to separately at times. Each structure has an impact on the other. Our neck weighs between 6 and 12 pounds and when that happens, neck and shoulder pain also get into the action.

Posture And Body Mechanics – Pain Management, Sports Injury and Cerebral  Palsy Treatment Center in dwarka

And that friends, is how the saying it’s a pain in my neck or ass came into play. That is why I often ask someone “what or who is a pain in your neck or arse”? In Reiki (hands on healing), it is believed that low back pain in associated with guilt. Sometimes, when I ask the question and someone can see what is triggering the sensation it will disappear if it has an emotional component to it.

Of course falls from sports injuries or loss of balance etc. can result in fractures and back pain but most back pain is from improper mechanics. Bulging discs are also often a result of poor body mechanics.

New type of nerve stimulation relieves chronic back pain

Proper Body Mechanics

  • Sit or stand with your vertebra stacked from your sacrum to the top of your head.
  • Keep space hip width apart between your legs, even when you are sitting, (no crossing your legs please). You feet need to be flat on the floor.
  • Keep your pelvis slightly tucked for proper curvature of your spine.
  • Keep your shoulders, hips and knees in alignment with your head directly over your cervical spine.
  • Your chin should be tucked so that it is in alignment with your shoulders.

Modalities That Help:

Stretching

Stretching is vital to lengthen muscles to release tight muscles. Generally holding 30-60 seconds is a good rule of thumb or every second for each year you are.

Exercises

Exercising helps you strengthen muscles so they can give you the support you need to keep you uplifted and strong. Strengthening your abdominals and back are vital to eliminate back pain.

Massage

Massage is a wonderful modality to loosen tight muscles and lets them relax, giving you relief. There are many different types of massage depending on what you need. Swedish, Trigger Point, MFR (myofascial Release), ART (Active Release Therapy) are often great massage forms of body work for back pain. Modalities such as Rolfing (restructuring), Thai, or deep tissue might actually throw your body into spasm; making it worse.

Craniosacral Therapy

Craniosacral Therapy is the connection of the bones in our head and the dural tube in the spinal column that connect to our sacrum. We use the bones as anchors to release tight connections and allow the cerebral spinal fluid to move which helps release stuck areas through sensory and skilled hands. It can be very effective for back pain, anxiety, stress, insomnia etc.

Chiropractic or Soft tissue mobilization

If you need to move a bone back into alignment, this is a great modality as long as you don’t use high velocity chiropractic which uses force. 1-3 people in 100,000 people can have a stroke when using force. While this may not seem like a lot; If you are the 1, it’s 100 %. In my certification exam for Swedish Massage which is a light touch with long strokes, someone went too deep on an older woman and their client had a TIA (mini stroke) and was rushed to the hospital), so I always aim for using the least amount of force to accomplish the same result and use soft tissue release to help move the bone in place while I help guide and support the process.

Acupuncture

The principle is based on opening up channels in the body through the 14 meridian lines where chi might be blocked. Needles are placed in different parts of the body with either thin Japanese style needles or thicker, Chinese needles in particular areas to stimulate neurohormonal paths, and blood flow releasing pain. I personally have had both the chinese needles which for are very painful for me and the Japanese which I barely know are in me so I much prefer those.

Exercises That help The Back:

  • Note: Take out the side plank until you are pain free
Lower Back At-Home Exercises

15 Minute Daily Back Exercise Routine

Avoid The Following If you have Back Pain:

  • People that drain your energy
  • Heavy Lifting
  • Bending at the waist: Bend both knees with and squat to pick up any items.
  • One sided activities: try to alternate sides
  • Golf: Puts more pressure on discs because you bend to pick up the ball and twist.
  • Spinal Twists: Avoid at first and add slowly.
  • Heat usually; Ice is the general rule of thumb for the first 48 hrs to reduce inflammation.
  • Slouching
  • Soft chairs and couches and don’t forget to loose some weight-:)

* Topicals such as biofreeze, juniper, peppermint, helecrysm, black pepper (essention oils) can help you feel better but don’t solve the issue. I use a homeopathic Arnic 200 or 30 3-4 times a day.

Keep Moving and please let me know if this might have helped you in any way.

I really appreciate you taking time to read, liking (if you do of course), commenting and or sharing. Thank you so much.

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Thegirlwithapuzzledmind
11 months ago

Thank you Cindy for sharing such a well researched post.💜

Debra B Gevertz-Licolli
Debra B Gevertz-Licolli
11 months ago

How serendipitous that you have written this today. On Saturday I was in a squat while weeding and reached about 4 inches when my back went into spasm. Could not get up and was pretty incapacitated for 18 hours. Not new to back spasms through my life, I have been doctoring myself and finally more mobile. A higher power is telling me to rest. I am obliging.

Monika Bharti
11 months ago

A really helpful post. Thank you!!

inspirechief
11 months ago

Very informative. I like the diagrams for proper posture for sitting. Thank you and take care, Cindy.

inspirechief
Reply to  Cindy Georgakas
11 months ago

Search for “Creative Content.” Those are free to use and not copywritten. That’s what my research turned up.

inspirechief
Reply to  Cindy Georgakas
11 months ago

I think that if you can’t find it on Google, it doesn’t exist. Thank God for my kids. They keep my blood pressure down when I’m trying to learn something technical.

Beck
11 months ago

Great post Cindy! Interesting that back pain is associated with guilt.
Avoiding people who drain your energy… 🤔 Looks like I will kicking my husband and kids out today! (I will let them back in later 😂— maybe… muhahaha )
On a serious note: I’ve been sitting a lot lately and honestly you might have just saved me some aches and pain.
Spine erect! Thank you!!!

ecohorizons
11 months ago

Better also to do various types of excercising to stretch various parts of the body while seeing an expert who supervises you …
It is better also not to stand for long hours all at once but take a break walking or sitting …
Excercising is better in moderation and is more effective and safer to be gradual or like increased step by step …

ecohorizons
Reply to  Cindy Georgakas
11 months ago

Pets have love within them in many cases… They care more than we may think …

Dulcy Singh
11 months ago

Thanks for sharing such a wonderful post. Its really helpful

Kumar Harsh
11 months ago

Oh i can really understand what back pain feels like. Studying for hours or sitting at a table has been the most cruel to me. Bad posture has always made me look really bad when I stood up. Such an important post Cindy in these times when everyone is either working from home through their computers or studying. 😇

Kumar Harsh
Reply to  Cindy Georgakas
11 months ago

Haha. Thank you Cindy. You too. 😇

ecohorizons
Reply to  Kumar Harsh
11 months ago

It is advisable to xhange body posture even at work . Do not always remain sitting or standing , just change your body position from time to time to give yourself more flexibility and natural movement.
This is what I read and hear and even experience myself in life …
All the best…
Wael …

quercuscommunity
11 months ago

I’m already sitting better – thank you.

quercuscommunity
Reply to  Cindy Georgakas
11 months ago

🙂 Thank you.

ecohorizons
11 months ago

Change your posture when you can to allow your body to move as much as you can …

Ladysag77
11 months ago

Such an informative post! I used to suffer from sciatic pain but since practicing shamanic healing, I ‘very realigned my chakras which relieves the source of that pain which was mostly emotional. It’s amazing the amount of energy we carry within our chakras and how balancing them relieves a multitude of issues. Practicing ballet and yoga for years keeps me mindful of my posture. Your diagrams here are clearly show how important proper posture is😊

Ladysag77
Reply to  Cindy Georgakas
11 months ago

My pleasure always, that’s what kindred spirited friends are for🤗 I’m always open to learning and sharing about my favorite topic of self healing ❤

Ladysag77
Reply to  Cindy Georgakas
11 months ago

Nope, about to post shortly! You’re right on time😊

Ladysag77
Reply to  Cindy Georgakas
11 months ago

I understand….check in about 20 mins, it should me up😊

Hannah Gandhi
11 months ago

This resonated deeply with me. I am guilty of poor back posture and typically my day does involve a lot of sitting, even when I incorporate daily walks and exercise. Clever title as well!

Hannah Gandhi
Reply to  Cindy Georgakas
11 months ago

It’s a pleasure, Cindy! It’s a shame how work and so many other activities are designed around sitting and are hard to avoid.

Hannah Gandhi
Reply to  Cindy Georgakas
11 months ago

😊😊💖

arielaonthego
11 months ago

Thank for the reminder, my parents always tell me to sit straight!

✨Introvert Next Door✨
11 months ago

So informative, thanks for sharing!

Eliza
11 months ago

This is really interesting and useful. I love how you combine 2 different thoughts together….
Thankfully I don’t suffer back pain. I’m going to send this to a friend who does…
Love, light and glitter

Eliza
Reply to  Cindy Georgakas
11 months ago

She really appreciated it…
It wasn’t subtle at all. There was so much I could say about it but you focused on one, and actually you joined them together a lot, too.
I hope you live without pain…
Love, light, and glitter

Eliza
Reply to  Cindy Georgakas
11 months ago

It wasn’t me 🙂
💕🕯✨

Nawazish
11 months ago

This is so interesting and useful. I maintain a bad posture most times and then get a back ache. This is so useful!❣❣

Nawazish
Reply to  Cindy Georgakas
11 months ago

Will let you know!

rothpoetry
11 months ago

Great advice!
Dwight

Kally
11 months ago

Awesome tips for those who have lower back pain. I wonder if you have anything focus on upper back pain that goes on in between the shoulder blades?

Kally
Reply to  Cindy Georgakas
11 months ago

Thank you for your loving tips. I usually go to a chiropractor to “pull” my spine and you can hear a loud crack at the spine area between my shoulder blades, not so much the muscles. But you are right, my posture definitely need to change.

marlene ford gf Sesse
marlene ford gf Sesse
11 months ago

Good information. Thank you

akshita bansal
11 months ago

Thank you so much for sharing this one😊

This Is so informative
🖤🖤

teeceecounsel
11 months ago

I’ve got your back!
I love the title!
I think you’ve really got our backs.
Your tips are helpful and they seem well researched.
Thank you for sharing.

teeceecounsel
Reply to  Cindy Georgakas
11 months ago

You are always welcome.

PoojaG
11 months ago

Really interesting post! I don’t generally have back pain but I remember when lockdown started and I had to sit in one position for very long since I had online classes and I began to get back pain. Now I try not to sit for too long in one position and move around more.

PoojaG
Reply to  Cindy Georgakas
11 months ago

You’re welcome and I’m glad too!

Gottfried
11 months ago

Thank you Cindy ❤

Gottfried
Reply to  Cindy Georgakas
11 months ago

It’s the least I could do 😅

Gottfried
Reply to  Cindy Georgakas
11 months ago

Haha, I do. I’m no elitist 😂

Vikas Sengar
11 months ago

Your posts are nice. You should also visit my blog and give your important comment.

natureandphotography
11 months ago

Great tips for back pain…..thank you for sharing Cindy!

Rishika Kakar
11 months ago

Oh wow, this is so informative and well researched! I get back pain all the time. Makes me feel old. Following these might help!

Rishika Kakar
Reply to  Cindy Georgakas
11 months ago

Thankfully, mine isn’t that bad. But still hurts! Of course, I am going to implement your tips, I’m sure they’re great and will work like magic. Thank you, Cindy! ❤️🍀

Rez Scribblez
11 months ago

🙂Thanks a lot for sharing this post, Cindy. These days due to the pandemic there are many working from home and they don’t even care about their sitting posture, working posture. I had to face this neck and back pain for the past few days and am still recovering. And is the Chiropractic or Soft tissue mobilization safe?

Rez Scribblez
Reply to  Cindy Georgakas
11 months ago

Thank you so much Cindy. I was doing some head retraction exercises, stopped it in between will continue again. Will keep you posted. 🙂

365dniwobiektywielg
11 months ago

This is probably something for me

365dniwobiektywielg
Reply to  Cindy Georgakas
11 months ago

I also hope

365dniwobiektywielg
Reply to  Cindy Georgakas
11 months ago

🙂

jonicaggiano
10 months ago

Nicely done my friend. Great information and really well written. I love Swedish massage. I don’t know why sometimes you actually have to tell someone that the pain from the massage is unbearable. I had no idea about the TIA possibility. That is very interesting. I love the little stick finger drawing that made me giggle. I bet you do great work. Thank you for sharing all this valuable information my friend. Hugs, and love to you and your lovely family. 💕🤗Joni

jonicaggiano
Reply to  Cindy Georgakas
10 months ago

❤️💕🤗

LoseWeightWithAng
9 months ago

Since starting my website I’ve been spending a lot of time at the computer. I catch myself slouching all the time and correct it. I really don’t want to give myself back pain

Savvy Raj
7 months ago

Such a thoughtful and informative post.👌

trackback
7 months ago

[…] favorite post from Cindy’s blog (so far) is “I’ve got your back” with some excellent tips for spine and posture health, sitting tips, and helpful […]

trackback
6 months ago

[…] favorite post from Cindy’s blog (so far) is “I’ve got your back” with some excellent tips for spine/posture health, sitting tips, and helpful […]

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