Poor posture is a leading cause of back pain. Postural muscles, also called tonic muscles, maintain the body’s posture and support the body against gravity. Other muscles, called phasic or movement muscles move the body. Examples of phasic muscles are the abdominals and gluteals. Postural muscles include the hamstrings at the back of the legs, erector spinae muscles that run down the spine and the pectorals or chest muscles. Postural muscles have a high level of endurance and can support the body for long periods. However, if they tighten up, posture is likely to be distorted over time. Muscles also depend on each other to be effective. In other words, if the postural muscles are weak or tight, the phasic muscles will have to compensate and will tire out easily.
The spine has a natural S shape in it. Looking at someone with good posture from the side, we will see an S shape in the back. Tight hamstring muscles will tend to pull on the pelvis (because the hamstrings are attached to the pelvis), causing a rounding of the lower back. Lower back pain will result over time. Tight pectorals will tend to pull on the shoulders and round the shoulders and upper back. Upper back pain will result over time. Being flexible in one muscle doesn’t mean that you are flexible in another. Stretching all of the major postural muscles will mean that the muscles loosen, allowing a full range of motion. Postural muscles that are naturally flexible will support the spine in its natural shape, greatly reducing the chances of back pain. [I:http://www.uniquearticlewizard.com/extras/pics/helpbackimage2.jpg]
Our lifestyles involve prolonged sitting and minimal exercise. This inactive lifestyle is not how the body evolved to work; a few thousand years ago we spent most of our time walking, hunting, gathering water and so on. We need to make the effort to counteract the effects of the traffic-desk-TV couch lifestyle.
The back postural muscles include the upper trapezius muscles and the erector spinae muscles. This is a simple stretch called the Upward Facing Dog. Lie on your stomach, with your legs together. Put your hands flat on the floor underneath your shoulders. Straighten your arms, pushing up. Look up. Keep your weight on your toes. Don’t bend too far backwards-just stretch gently as far as you can.
Down the back of our legs run the hamstrings, which are important postural muscles. A simple hamstring stretch is as follows: Sitting on the floor, extend the right leg straight in front of you. Bending the left leg, bring the left foot to your right knee. Relax the left leg. Reach forward with your right hand and hold your right ankle. If you can, hold your foot. Hold this position for 5-10 seconds. Repeat on the left side. [I:http://www.uniquearticlewizard.com/extras/pics/helpbackimage11.jpg]
The front postural muscles include the pectoral muscles. A simple chest stretch: Stand in front of a door frame. Reach back and hold the door with your right hand. Straighten your right arm and push your chest slightly forwards, being careful not to strain your shoulders. You should feel a stretch in your right chest. Hold for a few seconds. Repeat on the left side.
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