This Is Why Your Back Hurts
As you’re reading this, whether sitting or standing (although standing is best as you will soon see), think about lengthening your spine as much as possible. In fact, imagine you have a big rubber band attached to the crown of your head (that’s the back, top part) that is lifting your spine longer, toward the sky. Now pull your belly in slightly and take a deep breath through the sides and backs of your ribs. Exhale and feel your rib cage squeeze the air out as you continue to reach the crown of your head upward. Repeat.
Congratulations, you’ve just reverse-aged your spine! And, if you continue to practice the above, you will prevent back pain and and delay degeneration for years.
That notion of lengthening your spine, known clinically as “axial elongation,” relieves pressure from the discs in your back that tend to bear all the weight and pressure. As you know, the intervertebral discs are the connective tissue in your spine that help build, support, and absorb shock. When we lengthen our spines, the everyday forces are more evenly distributed, therefore, our backs are better protected from injury and wear and tear.
Body position also affects the forces and pressure our spinal discs endure every day. Did you know that standing with good posture is actually better on your back that sitting with good posture? In fact, standing with bad posture applies the same pressure on your spine as sitting with good posture. I bet that got you out of your seat! When we lie supine or stand, the forces on our discs are less than when we sit or practice bad body mechanics. This is one explanation for why you’ve heard that “sitting is the new smoking.” See this chart below (I know, it is totally archaic and there is likely an updated version out there, but I first saw this original chart in PT school and it has sentimental value!). This chart shows body position and the resulting pressures on the spinal discs, as reported by AL Nachemson.
What can you take home from this article? Our discs’ health depends on how we hold ourselves, and in what position. The more support your spine has, the less pressure on your discs, and the less risk of back injury and degeneration. If you already have back pain, you are not alone! It is one of the most common ailments. Pilates will help teach you how to hold your spine in ways that not only help reduce the risk of re-injury but also allow the spine to heal. Join us for these upcoming workshops and specialized series:
Pilates Fundamentals with Dr. Megan Brown (me!)
This one-time technique workshop will focus on spinal stability and low back healing. You’ll find your deep abdominals! Join us Saturday, December 16th at 4:30pm
Therapeutic Pilates 6 Week Series
Starts Monday, December 4th at 5:15pm No classes held on Christmas or New Year’s days. Can’t make this session? We roll these therapeutic courses every six weeks!
And if you’d like to try a drop in class off of our regular schedule, check out our full offerings of Pilates and yoga options.
- About the studio
Mind the Mat Pilates & Yoga was founded in 2008 by Megan Brown, Doctor of Physical Therapy and Polestar Certified Practitioner of Pilates for Rehabilitation and Sara VanderGoot, Nationally Certified Massage Therapist and Registered Yoga Teacher (e-RYT 200, RYT 500). In their private practices as physical therapist and massage therapist respectively Megan and Sara observed that many of their clients were coming in with similar needs: relief for neck and shoulder tension and low back pain as well as a desire for more flexibility in hips and legs, stability in joints, and core strength.
Together Megan and Sara carefully crafted a curriculum of Pilates and yoga classes to address needs for clients who are pregnant, postpartum, have injuries or limitations, who are new to Pilates and yoga, and for those who are advanced students and are looking for an extra challenge.
2214 Mount Vernon Avenue
Alexandria, VA 22301
703.683.2228
