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Any help appreciated about this (sorry for the long post)
For about 7/8 years i’ve had on and off low back pain. I’ve had a few occasions where everything locks up and goes into spasm but for the most part I have just carried on with my physical activity (big mistake I know). Unfortunately the last 2-3 years things have got worse. Whenever i have to stand or walk/run my low back (and upper back more recently) goes into lockdown. Interestingly I can usually work out as when the blood is pumping it feels ok. I’ve had scans and nothing unusual came up. My posture sucks and I have anterior pelvic tilt. I’m also very inflexible and so have been working on that and having regular deep tissue massage to break down all my fibrous tissue that has come on through 15 years of hard training without massage or stretching (we all make mistakes). I also feel as if my lower back is very weak now as I’ve tended to avoid doing anything that I thought could mess it. The grand up shot of this is that i’m making efforts but don’t know where to go now. The main problem is that I can’t walk or stand for extended periods (but I can go and do a bunch of chins, push-ups etc.!). Basically, it currently sucks and so I’d appreciate anyadvice. I have a feeling it’s mostly to do with my posture and pelvic tilt but it’s not possible to consouscly adjust that on a 24h basis??
Thanks for any advice and suggestions and I’ll happily provide more info if anyone needs it.
Well, posture can be trained. I took the Gokhale Method and it was pretty excellent BUT nothing lasts unless you make something as important as posture and pelvic tilt a 24/7 unconscious habit. The only way to do that is to be mindful 24/7, which may require building the capability for 24/7 mindfulness also.
As you begin to change your positioning it will be expensive. Something you need to think about all the time. As your mobility improves and you break your old posture habits the new positioning will not be as expensive to maintain. It will become just the way you stand/walk and you won’t have to think about it so much. It will establish new habits with your improved positioning. This happens for people at different amounts of time.
Keep working with it chipping away one piece at a time.
Here are a couple to start with
Torque and Trunk Stability Part 1: How to Stand
Pro Episode #16 – The Dreaded Low Back Pump Out
I would recommend watching the webinar
The Big Engine: Anatomy and Function of the Lumbar Spine and Pelvis Complex
Thanks for the suggestions. Those videos pretty much sum me up to a tee and I’ve got a long way to go. The levels of tightness in my psoas, hip flexors, quads and quadratus is insane and the deep tissue massage i’ve been having is so painful at times.
Is it normal when starting to change your posture to feel fatigue in your muscles and like you’re in the wrong positions? Also, David, where would you suggest to start with the Gokhale method? A book or dvd or video links?
re: fatigue in muscles
You may be using muscles you have not used in the past for these tasks.
Initially it can be “expensive” to maintain better positioning because you are unlearning a habit while learning a new position/habit. You are creating new neuro pathways for the movement/position. As you work with maintaining the changes the neuro pathways are grooving. As this continues it will just become the way you stand and you won’t need to think about it so much.
As with breaking any habit it is hard and it takes time.
Some episodes that hit the areas you mentioned:
Jill Miller Smashes Your Guts! (and psoas, and tacked down viscera, and matted down abdominals…) Part 2
Episode 301: Psoas Flossing and Biker Hips
Episode 129: The Twin Bowstrings, the Psoas and Scalenes
Episode 75: Your Inside Psoas Bits, World Record?
Episode 40: USAW Oly Prep: Some New Hip Love /Psoas/Calves
Episode 04: Silent P in Filet, Very Paleo