Richmond Yoga and Pilates - Well Aligned Studio

SAY YES TO BEING STRONG FLEXIBLE AND HEALTHY
  • Home
  • Timetable & Booking
  • Contact
  • Classes
  • Courses
    • Move Your DNA Wksp
    • Embodied Yoga
    • "Self Massage" Workshop
  • About
  • Restorative Exercise
  • Correct Toes
  • Blog
  • Home
  • Timetable & Booking
  • Contact
  • Classes
    • Move Your DNA Wksp
    • Embodied Yoga
    • "Self Massage" Workshop
  • About
  • Restorative Exercise
  • Correct Toes
  • Blog

Blog

Blog for Well Aligned Studio Richmond Victoria

  • All
  • Alignment
  • Back Pain
  • Fascial Fitness
  • Health
  • Movement
  • Pilates
  • Wellbeing
  • Yoga
Back Pain

Unlock the Back

Bob Digance September 13, 2017

Both Natalie and Bob have  experienced lower back pain recently and so we are focusing on the back in the studio this week.

Back pain can significantly disrupt our quality of life and is very common.  Up to eighty per cent of Australians will experience back pain at some point in their lives and 10% will experience significant disability as a result.

Reducing or Preventing Back Pain

Back pain can be reduced or prevented by increasing the range of motion in the spine as well as the lower legs. 

Reference
Back pain: a National Health Priority Area in Australia? Andrew M Briggs and Rachelle Buchbinder, Med J Aust 2009; 190 (9): 499-502.

5 Simple Ways to Avoid Back Pain

Here is some great advice from bio-mechanist Katy Bowman. 
 
Lose the high heels
The scientific consensus is that high heels compress and damage the lumbar spine, increasing osteoarthritis and degenerative disk disease in the low back.

Let the feet point the way
Just like the wheels on a car, your feet should point straight ahead when you’re walking. Military or dance training, or an ankle or back injury, can sometimes result in a sort of duck walk. Line up the outsides of the feet along the straight edge of a carpet or tile floor and walk along it to practice.

Stretch the calves
Tight calves are a major contributor to back pain. The tighter the lower leg, the more one’s gait pattern whips the upper back forward and contributes to curling of the upper spine. Adding a daily calf stretch to any exercise routine helps to better align the spine. 

Do the twist
Each vertebra in the spine not only bends forward and backward and from side-to-side, it also rotates. Of all these natural motions, the twisting of the torso is the least used in our culture. Incorporating a yoga spinal twist into an exercise routine will gently reintroduce rotation back into our movement repertoire. 

Get a better butt!
The main culprit of low back pain is weak butt muscles. Gluteal muscles not only stabilize the tailbone , they help support the function of the low back muscles. If the glutes are weak, the low back muscles have to work hard.
 
Reference
Katy Bowman, 2013, Alignment Matters, Propriometrics Press, Ventura, CA

InAlignment, Movement Tagsback pain, reducing back pain, avoid back pain, Alignment Matters
  • Blog
  • Older
  • Newer

 

 

 

facebook
  • Exploring What Matters
  • FAQ

Privacy Policy

 

 

Richmond Yoga and Pilates - Well Aligned Studio

SAY YES TO BEING STRONG FLEXIBLE AND HEALTHY

Richmond Yoga, Pilates and Restorative Exercise studio.  Improve your health, wellbeing & whole body alignment. Office 228 Lennox Street Ricmond 1300 72 00 34

Well Aligned Studio Office | 228 Lennox Street, Richmond, VIC, 3121, Australia

facebook