CAN REDUCE BACK PAIN DPT, CSCS
u posterior tilt, your lumbar spine flexes or rounds. Mastering lumbopelvic control takes ractice and sometimes supervision from a trained physical therapist to get the correct uscle firing and activating. Don’t get too frustrated if you are not immediately successful. he point is, you are now aware of it and just by being aware, you have begun to improve. ow, how does this relate to posture again? Think about when you were a kid and you ved to play with blocks. The blocks that stacked the best were right on top of each other, at way, gravity couldn’t tip them over. One block was right on top of the other and they uld stay that way all day (unless you knocked them over). The same concept applies to ur spine. Your spine has natural curves which are important for injury prevention, fluidity
of movement, and shock absorption. With your muscles, you can straighten your spine out, stacking your vertebral bodies directly on top of each other to achieve ideal posture. To create regional interdependence in your spine you need to place every aspect of your spine in a “neutral position.” By using lumbopelvic control, you can keep your lumbar spine in a neutral position (not all the way forward and not all the way back). Use your glute muscles to do this, and then force the rest of your spine to move. Again, this is easier said than done. It takes practice and training, but when done correctly it can relieve most postural deficits and non nerve-related back pain. To finish up, try the first exercise again, except this time keep your pelvis and lumbar spine in “neutral” and try to sit up by straightening
e most g I could who is
h posture ould be to mportance control.”
ur thoracic spine. This movement may feel restricted because of the lack of thoracic spine ovement used up to this point in your life, and needs to be gradually worked into, so don’t rce it. This is regional interdependence of your spine, unloading your lumbar spine and king your thoracic spine to move more. y successfully practicing these postural changes you can successfully combat gravity r longer periods of time because of better “stacking” of the spine. This will allow for etter postural and spinal alignment, and—more importantly—a huge reduction in back and oulder pain. Good Luck!
Made with FlippingBook flipbook maker