Back pain when moving – is your posture to blame

Is sitting down all day causing you pain?

Have you ever noticed that you can ignore all the safety advice on posture guidance regards manual handling and sitting safely at the desk – until you cant ignore the pain in your shoulder, neck, back or wrists anymore?

Most of our clients never cared for manual handling or office safety until they realised their pain and posture limitations were all linked to the way they carry the posture whether sitting down or picking up their kids.

Our bodies need strength, stability and mobility to function and hold our posture, otherwise our bodies fall apart leading to poor movement patterns, reduced mobility and increased pain

The Problem is, the pain only comes when we’re moving so it seems it’s actually the movement that causes the pain…right… wrong.

Here’s what most people’s day looks like.

We get up and sit down eating breakfast (if we have time) then we drive (sat down) to work where we sit down at the desk and work on the computer and phone half way through the day we have lunch where we’re sat down to eat, drive home and then prepare dinner before sitting down to eat and watch TV to wind down.

Throughout the day it’s safe to say most people are sat down for roughly 8 – 10 hours at least.

Imagine what that’s doing to your body, you’re bent as the knee, hips are shortened due to the bend at the hips and most people’s hips are tucked forward underneath, on top of that it’s more than likely your shoulders are rounded over as you type away.

This creates tight and short muscles and tendons around the back of the thighs, the front of the hips and places high pressure on the lower back and those rounded shoulders are causes all kinds of shoulder problems.

The facts are…

  1. We don’t move well.

This is possibly the most obvious, yet our body can withstand plenty of abuse over time this will take its toll. Moving well comes down to using the body (it’s muscles and joints) at its optimum. Yet we tend to move in the laziest and often more demanding (on the body) way to do things – most often because it will shave off a few milliseconds of time.

2. We are not moving enough.

Possibly a good thing considering the first point, yet as we mentioned earlier our days are spent sat down for far too long. this takes it’s toll and changes our posture and muscular patterns – leading to tightness along side weak muscles.

3. We are not performance basic maintenance & mobility on our bodies.

We may even move around and exercise regularly but it’s all pounding the body and we don’t take the time to move around, de-stress and relax our body to release tension in tight muscles and allow our bodies to move freely.

But that’s the bad news.

All 3 of these factors can be placed into one principle. Moving more and well with exercises that promote strong posture, increases range of movement to optimal, reduces pain and creates improved overall movement patterns.

The Good News is… Our Bodies are incredibly versatile.

One of the reasons this causes problems for our movement is also our greatest weapon. Our body will move, and adjust to the demands we place upon it. Therefore it’s pretty easy to reverse any/all of these issues.

We just need consistency.

Our bodies weren’t tight and in pain the 1st time we sat or moved incorrectly, so it wont be fixed by doing some mobility work once. A small amount of exercise and mobility done consistent and regularly will help you move pain free in a relatively short time.

All you need to do is spend 5 minutes performing some simple mobility exercises on a daily basis.This 5 minutes spent whilst the adverts are on, or adding it into your morning routine will enhance your life.

These exercises can be found here…

I get it, 5 minutes is enough time to forget all about it. You’ll probably only remember to do these exercises when there’s pain stopping you doing something, yet the moment you stop feeling it, you’re posture, your movement will all revert back to it’s previous habits. Therefore setting these exercises into your morning and night time routine.

Here’s a few exercises and movements you could fit into a 5 minute routine to relieve your back pain