After the last post, I collected a number of emails from folks who regularly receive treatment in some way, shape, or form, for their back and back-related issues. I also talked with people I know personally, and did some research. What I found: there is more than one way to skin this cat (and I mean no harm to animals in saying this – it is what it is). Different treatment options work for different people. The back is tricky, but before I dive into fixing it, let’s circle back to why it is important to have a strong back.

Your back is a channel through which all of our nerves enter and exit, and enables us to be mobile. Something my chiropractor said recently keeps striking a chord with me: “The back bone is like the frame of your car. When it is aligned and straight, you can drive fast, smoothly.” This probably hit home with me because my car’s alignment is off, and at 65 mph, it shakes. I can only imagine the needless wear and tear on the car due to the misaligned suspension (its spine), then I thought about my own back, which, thankfully, is in pretty good shape…most of the time, which is why I visited the chiropractor in the first place. I think we can all agree – a strong back and a strong body go hand-in-hand.

There is another saying trainers toss around, that “you are only as strong as your weakest link.” What we are now  learning is that often, the weakest link isn’t really the weakest link, but rather the first place you notice a problem when the back is out of whack.

Example: A knee that hurts when you go jogging could be due to uneven hips, which could be a result of a misalignment somewhere in the thoracic spine. Often, the jogger is told to strengthen the quads, stretch the calves more, and wear a knee brace, or they assume there is cartilage damage and stop jogging altogether. If the spinal misalignment is corrected and stabilized, which may also include some work on the soft tissues surrounding the hip to help ease it back into its proper location – knee pain will likely disappear. If it returns, it can be a cue that “maintenance” is required on the spine, and a readjustment is needed.

I could give gobs of examples, but I’ll spare you the redundancy…suffice it to say, a straight, strong back is the building block for a strong body. This is where the term “core” training comes from, so get the image of six-pack abs out of your head when you hear the words “core strengthening” – what (trainers) are referring to are the spine, and all muscles that stabilize and flex/extend the spine. But those “core” muscles can’t be fired up if there is a weakness in the spine.

Identifying the weak link

This is the tricky part. Many trainers are highly skilled at identifying biomechanical weaknesses, but don’t rely on your trainer alone. If you suspect a misalignment, first visit your general practitioner, who may order a set of X-rays.  From there, there are several avenues to take, including Chiropractic, Physical Therapy, Myofascial Massage (deep tissue), Acupunture, or any combination. Correction may take anywhere from a couple of weeks to several months depending on the nature of the problem and how long it has been neglected. The next few posts will cover the various treatment options and I’ll lay down the resources that will (hopefully) help you make an informed decision about treatment.

Here are a couple of resources to supplement this post, and as always, if you have comments or questions, fire away!

Core Stabilization Exercises
Best Exercises for a Strong Back
The Functional Knee”: Excellent article about the biomechanics of the knee joint!

We stump, stoop, slouch…so much so that the quality of our everyday lives can be directly affected from these posture problems.  I thought of this while sitting at the computer working, and had to stretch to relieve that nagging tightness between my shoulder blades. At the same time, I noticed a whole slew of other bad habits I was committing, and quickly set about practicing what I preach.

Why good posture is important:

Practicing good posture can improve your breathing, decrease your risk of injury, help you move more easily through the tasks of daily living, and also improve your sports performance.

Some signs you might need to improve your posture?

-      Do you have one hip higher than another?

-      Do you have one shoulder higher than another?

-      Does one side of your body rotate slightly more to one side?

-       Does your pelvis tip forward, back, or to one side when you stand?

-       Does your head juts forward beyond neutral alignment?

-       Do your chest and shoulders roll inward, as if your slouching, even when you’re trying not to?

-       Are the arches of feet are collapsed?

9  Pointers for Improving Posture

1. Check your posture throughout the day, and note some of your back habits.
2. If you spend a lot of time hunched over your computer keyboard, take time to stretch your chest muscles, lower your shoulders, stretch your neck, and roll  your shoulders down and back into proper position.
3. If you have a habit of crossing your arms in front of you, try clasping them behind you.
4. If your pelvis tips forward, try engaging your glutes. Standing in line at the grocery or a check out line is a good time to practice this, or even while driving in your car.
5. Take time every day to stretch muscles that tend to be tighter for most people: chest, hip flexors, hamstrings: too much tightness in these areas can cause posture problems
6. If you always sit or stand in the same position, vary your position from time to time.
7. Shoulders have a tendency to creep up toward our ears…try to keep them rolled back, and down, as if your placing your shoulder blades into the back pockets of your pants.
8. Consider yoga or Pilates – both help realign the body and strengthen the muscles that improve posture.
9. If you continue to have problems, see a physical therapist, chiropractor, or orthopedic specialist.