Back pain is one of the most common things adults face in their lifetime. It can come and go and sometimes stays around far longer than wished. The reasons why it occurs it not so commonly known. That’s because it could be a multitude of factors, including stress, environmental factors, age, genetics, mechanical issues, etc.
For the purposes of this blog, we can discuss the potential mechanical influences on back pain and what can potentially be done to help reduce the strain.
The spine is a very strong structure that has the ability to bend and rotate. This occurs with segments moving relative to each other, like gears on a clock, to create motion and maintain its integrity.
One of the most common things when the back is hyperextended is the spine becomes compressed. This locks segments together as one piece, placing extra strain on the area. Even stiffness higher up in the spine and shoulders can cause segments down below to jam together as a piece to create a compensatory movement. These types of positions generally cause disc issues and narrow the spinal column over a long period of time.
The back muscles are at a maximum length when the spine is bent. If needing to lift something heavy, the muscles in the back have decreased leverage to support the structure, thus leading to strains and potential pulling. Combined with twisting in this position leads to potential disc protrusions on one side if done repeatedly over a long period of time. This should not be mistaken for normal day-to-day bending. It only refers to lifting heavy objects from this position.
One more thing to be noted is if the back muscles are shortened or in an extended spine shape due to long-term adaptations, bending can still cause a strain as the muscles in the back will likely spasm and not want to allow excessive motion.
Twisting in excess can create several of these issues stated above, as it is usually coupled with the flexion and extension motions as the spine bends as one piece.
So what can be done?
Depending on how long this is going on, it may take a fair amount of time to change the compensations that occurred in the body and restore the relative motions within each spinal segment. The goal would be to introduce motions that reverse your adapted preferred posture. For example, if the spine is extended and locked together, start with movements that create some flexion in small excursions to loosen up. If you move too much too quickly, the muscles and segments may not separate enough.
Below is a visual of how this can all happen.
So what can be done?
Depending on how long this is going on, it may take a fair amount of time to change the compensations that occurred in the body and restore the relative motions within each spinal segment. The goal would be to introduce motions that reverse your adapted preferred posture. For example, if the spine is extended and locked together, start with movements that create some flexion in small excursions to loosen up. If you move too much too quickly, the muscles and segments may not separate enough.
Below is a toe touch variation that will help restore the bending capability of the spine in a safe manner and a seated landmine press. The landmine press introduce upper body movements and reduce the need to extend the spine as you go overhead.
On the landmine press, you want to press the heel and big toe down lightly to feel yourself roll back on your sit bones. This locks the pelvis in a good position and provides feedback that you remain grounded without causing a compensation. The reach with the opposite hand helps keep you back as well, focusing your efforts at the shoulder vs the back,
These are some possible ways to get your back moving more efficiently. It is best always to be evaluated and rule out any other contributors if your efforts are not fruitful. If you need help figuring out your mechanics, we are here to help!