Oh, my aching back: Easy posture tip to help keep your lower back healthy & relieve pain.
Does your lower back begin to ache as the day progresses? Try this quick & easy tip to FEEL how small postural habits go a long way to prevent pain and discomfort.
Place your hands around your pelvis on your lower abs and lower back. In a healthy back, the lower back is naturally curved slightly inward. Many of us, however, stick the tailbone up like a gymnast at the end of a routine, creating lower back pain and discomfort. Now imagine your pelvis is a bowl full of water. Soften the knees and gently tilt your tailbone back (so that the water is spilling forward) and you will feel your lower back muscle working too hard and your ribs flared to the front of the body. Now tilt the tailbone under and the pubic bone (the bone several inches below the navel) towards the navel, and you will feel your low back lengthen, then round while your fanny tucks underneath you. You probably noticed your head and shoulders hunch forward in an unbecoming posture as well. Now use the abs and lower back to gently put the pelvis in a position where you don’t spill water to the front or the back, and you feel your abs and lower back gently co-contracting to keep your pelvis stable. In this neutral position, the pubic bone and the two hip bones are also in the same vertical parallel plane. The ribs are also hovering over the pelvis, not flared in front of the pelvis. Practice this position standing, sitting in the car at a red light, and at the desk, and at the dinner table and email us how this is helping you. Please share this with anyone who may benefit and find more healthy posture tips at empowerpilates.net.