Tag Archives: lower back pain

Mel Collie | She just wanted to be stronger…

Ouch… Older and wiser yet more tight and stiff when moving is a common story.

Getting up from the sofa and feeling stiff in your lower back was my client, Dianes, story, getting in and out of the car was a problem, feeling tight in the lower back after walking to dog too. She came to me wanting to have more flexibility and feel younger again, have more spring in her step like Tigger!

So, what did we do, well, we released her joints, and it didn’t take that much time either. and in doing so, her lower back pain went.

Released her knees, ankles, hips, shoulders and helped her breathe and feel free in her body. It wasn’t quite like this, but this is a great video from Dr Eric Cobb from Z Health showing how joint compression can inhibit movement, and yes, it really can be that simple, and is just one of the things I include in a posture and movement analysis from my home practice in Llanberis, Snowdonia.

These simple releases can help your movement, mobility, flexibility, release old injuries, even as far back as to twisting an ankle at the age of two, which is just one of the injuries Diane discussed in her injury history, and yes, we discuss your injury history too.

She has homework to do, 10 minutes a day, and she tracks her responses, her brain feels secure and happy, allowing her to move more freely.

One way you can help your shoulders move more freely is to release your wrists Shake out your hands as if you had water on your fingers. Push your arms away from you, and your hands, as if you were pushing a wall, hold that position. With your little fingers draw circles away from each other x 5 and towards each other x 5 Then do the same but with your index fingers.

Really feel the movement with this fingers. Make it work for you. Repeat 5 times today, and tomorrow, and the next day.

Simple wrists releases help shoulder strength, really useful if you are exercising and doing push ups, for example, as that position can create compression the wrist, a simple release can help your strength, rather than decrease it, which means you have more power and better form, and we all know the body releases more energy when the skeleton is in alignment.

Who doesn’t want that?

Mel Collie

Posture & Movement Correction Specialist

Lanberis

www.posturegeek.co.uk

Mel Collie | Does your lower back hurt?

Mel Collie | Does your lower back hurt?

Its the beginning of January and you just might have been sitting on your bum for a few days over the holidays watching TV and doing not very miuch, then all of a sudden, its back to work and you’ve got to get moving.

Your back might be complaining right now!

Why is that?

the science bit is that your bum muscles, the glutes, are the biggest most powerful muscles in the lower body and they start at the top of the legs and go all the way up to your lower back.

Mel Collie | Glutes
Lower back pain and your bum

Fascially they connect to the Latissimus Dorsi, and the hamstrings as you can see from this picture of these areas and the blue isnt muscle, its Fascia, which is a connective tissue that connects the whole body to each other, theres different areas of fascia like the front line, the back line, the spiral line, the lateral line for example.

When we sit the glutes are on a stretch, this can weaken the area, the next area up from the glutes is the lower back, which can overwork when the glutes arent working, so the lower back isnt necessarily weak, but over tight, overworking, hurting because its doing too much work, the work of the glutes in extending the hip.

This can mean your lower back is overworking even when you are just walking down the street.

How can you help this? A quick and easy way to get the glutes switched on is to stretch the front of the legs, the quadriceps by bending the knee and holding the foot behind you at your bum, so the heel gets as close to your glutes as possible.

Hold for 45  seconds, then change legs and do the same on the other leg, hold the wall of a chair if your balance starts to challenge you.

Then, with both feet on the ground, pummell your glutes, that means hit them lightly with your knuckles, this can wake up the glutes and get them back to doing what they should be doing.

Unsure what to do? Book yourself in for an assessment and this is just one of the tests in the hour we cover:..click the video to watch a simple test to see if your lower back is overworking.

You can book your assessment and get stronger in your first session on  07800797300 or contact me on the form below the video link

Mel

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Mel Collie | fear and your back

Mel Collie | fear and your back

Back pain can be a direct result of anxieties, fear, worry , stress, a sign that we are always on the go, with stuff to do, places to go, families to organise, deadlines to achieve, dinner to cook, etc etc …and on top of all that, we get bills in the post , a stressful phone call , worry about the kids…all the things that just come along in everyday life, stress can create fear, which then becomes a response from the brain to the muscles.

Back pain is prevalent in many of the worlds population. The 2010 Global Burden of Disease Study estimated that low back pain is among the top 10 diseases.

Here in the UK,  low back pain was identified as the most common cause of disability in
young adults, with more than 100 million workdays lost per year. In the U.S. an estimated 149 million work days are lost every year because of low back pain

The condition is most common in Western Europe, followed by North Africa and the Middle East, and was lowest in the Caribbean and Latin America.

Why is that? Can we do something about it?

Well, our brain controls the muscles and whats happening in our central nervous system. When we feel fear, the front of the body contracts, shoulders round, abdominals contract, head juts forward.

When the body responds to fear and stress, it flexes, as if its trying to protect itself from oncoming danger. The same response our reflexes would have if we were walking down the stress and heard a loud noise, like a car backfiring or a door being slammed shut, our head juts forward, the shoulders round, the jaw tightens, the fists clench, eyes close, abdominals tighten up as the body flexes forward the thighs rotate inward and hamstrings contract.

The whole body is connected in our responses.

Constant contraction of the lower back muscles in a response to the Green Light Reflex, isnt because you have weak abs, its because your back is responding to your brain , its repeated over and over again throughout your life, it becomes a habit.

Learning how to deep breathe slowly into the belly is a good place to begin, this is a novelty for many of us, as we are so used to shallow breathing due to our rounded contracted posture, our diaphragm is affected by the position we hold, as are the lungs, we then tend to use the small neck and shoulder muscles to help us breathe, in turn, this also contributes to neck and shoulder pain.

Yet many of us shun the simple task of learning how to breathe correctly because, well, its just so simple it cant possibly work, surely we should be doing loads of sit ups to make our abs flat so we can have a stronger back?

Well,not really, most sit ups, even though its not a bad exercise, are done using the neck muscles to stabilise the body, hence many get a sore neck when they do sit ups, the very same neck muscles we use to breathe with…do you see where Im going with this?

Ok, so for you, if you have lower back pain the the moment, these 2 following moves are very simple,

Simple exercise for you to do for back pain,  : Lie on your back with hands under your lower back, the 5 vertebrae are opposite your navel.

Breathe out and flatten your lower back into your hands, breathe in and slowly arch the back off your hands. Repeat 5 times slowly, no less than 30 seconds, so dont rush it, the plan is that your brain feels the movement.

Then, still on your back, place the hands behind the head. Lift the head, as you flatten the back into the floor. Lower the head as you arch the back, exactly as you did in the first movement, but this time you are now using your head as well, co coordinating the head movement with the pelvis movement, feeling the movement, sensing the muscles being used.

Practice these 2 simple moves daily, practice them just after you wake up, again at night, think of these simple moves as an investment into your future of your back health. Theres 5 more simply effective movements that follow this, watch this space for videos to follow on a couple more.

They will help you notice tight muscles in the back, help release them, allow the length of the muscles to return to normal, allow the blood pressure to flow through the fibres, helping muscular strength, flexibility and repair. You are changing your body by teaching your brain.

 

Melanie Collie

mel.collie@live.co.uk

www.melcollie.com

www.melcollie.co.uk

Pilates & Posture Sessions in Portreath, Cornwall.

Kinetic Chain Assessor Level 4