From osteo ldn
A WHOLE-BODY APPROACH TO TACKLING BACK PAIN FROM SITTING
Back pain is regularly a direct cause of our lifestyle choices and effortless ability to ignore the things we know are good for us; things like exercise, good posture and healthy work habits.
Even something as mindless as crossing your legs all day or sitting hunched over can cause progressive back pain woes.
Contradictorily, it can also arise following purposeful, healthy activities, such as working out, playing sports or lifting heavy items whilst organising the garage.
In fact, some of the most athletic people deal with this type of issue the most, even cross-fit trainers who spend every day at the gym with a mission to get fit.
Whatever the cause of the back pain, what many of us tend to ignore, or are entirely unaware of, is that pain felt in your back has often reared its ugly head from other joints. Our body is very much linked together.
Even something as mindless as crossing your legs all day or sitting hunched over can cause progressive back pain woes.
Contradictorily, it can also arise following purposeful, healthy activities, such as working out, playing sports or lifting heavy items whilst organising the garage.
In fact, some of the most athletic people deal with this type of issue the most, even cross-fit trainers who spend every day at the gym with a mission to get fit.
Whatever the cause of the back pain, what many of us tend to ignore, or are entirely unaware of, is that pain felt in your back has often reared its ugly head from other joints. Our body is very much linked together.
Even if you don't feel pain anywhere else but one prominent location, another joint could be the beast who deserves all of the blame.
This means it's rarely a singular annoyance or an easy DIY fix, in fact, treatment of a separate joint altogether can sometimes be the correction you need to mend that daunting singular backache.
A full-body approach for back pain is vital when seeking treatment, which brings us on to the fascinating and curious topic of the Joint-by-Joint Concept. The approach, propagated by Michael Boyle (Co-Founder of Michael Boyle Strength and Conditioning) and his good friend, Gray Cook (Physical Therapist Guru). Both have spent much of their careers researching the subject and writing detailed theories about its real effects.
And to say the least, both know what they are talking about.
Together they realised that the training and healing of joints could begin to take shape in the form of the Joint-by-Joint concept. A real live bible if you will for the world of physical therapy.
WHAT IS THE JOINT-BY-JOINT CONCEPT EXACTLY?
The Joint-by-Joint concept is a theory that explains how pain in one area of the body can be emerging thanks to dysfunction in another.
Though our bodies' science and wellbeing are a complicated discussion with many variables, this approach to physical therapy and strength training is a revolutionary framework.
Michael and Gray discovered that if our bodies' joints were placed in a textbook, it would be looked at as a pile of connecting joints that changes between mobility and stability functions.
According to The Movement Fix, mobility and stability can be defined as follows:
Mobility – how far you can move a joint under your own body's control without external influence.
Stability – how well you control the mobility you have.
Every joint behaves uniquely and has its own independent requirements,
but they affect each other.
We can also be prone to predictable grievances if certain joint functions aren't performing as they should be, which is why it's essential you search for the root cause and together with a specialist, fit the puzzle pieces together to source the trigger piece.
The Joint-by-Joint concept is a theory that explains how pain in one area of the body can be emerging thanks to dysfunction in another.
Though our bodies' science and wellbeing are a complicated discussion with many variables, this approach to physical therapy and strength training is a revolutionary framework.
Michael and Gray discovered that if our bodies' joints were placed in a textbook, it would be looked at as a pile of connecting joints that changes between mobility and stability functions.
According to The Movement Fix, mobility and stability can be defined as follows:
Mobility – how far you can move a joint under your own body's control without external influence.
Stability – how well you control the mobility you have.
Every joint behaves uniquely and has its own independent requirements,
but they affect each other.
We can also be prone to predictable grievances if certain joint functions aren't performing as they should be, which is why it's essential you search for the root cause and together with a specialist, fit the puzzle pieces together to source the trigger piece.
WHAT ARE THE MAIN JOINTS IN THE JOINT-BY-JOINT CONCEPT?
In the Joint-by-Joint concept, Michael and Gray identified the main joints located in the body and ironed out how they connect.
Here they are listed from the bottom up and whether they are a mobility function or a stability function.
As you can see, the pattern of mobility and stability alternates neither works properly without the other.
When thinking to yourself 'where does my back pain come from?' it is imperative to take the above pattern into account and take a full-body approach to back pain, so that you can work out the root cause, rather than just focusing on a specific ailment.
Two key examples of the Joint-by-Joint concept pattern:
Lower back pain being dependent on hip joint functionality.
Shoulder blade pain being dependent on upper back joint functionality.
Here they are listed from the bottom up and whether they are a mobility function or a stability function.
As you can see, the pattern of mobility and stability alternates neither works properly without the other.
When thinking to yourself 'where does my back pain come from?' it is imperative to take the above pattern into account and take a full-body approach to back pain, so that you can work out the root cause, rather than just focusing on a specific ailment.
Two key examples of the Joint-by-Joint concept pattern:
Lower back pain being dependent on hip joint functionality.
Shoulder blade pain being dependent on upper back joint functionality.
THE WHOLE-BODY EFFECTS OF SITTING ON BACK PAIN
Now, let's apply this model to sitting and back pain.
A prime example is the link between the lower back and the hips.
Sitting for long periods increases our hip flexors' tightness and tightness in our deep glute muscles (deep hip external rotators).
When we then move, and our hips (mobility) aren't functioning and moving correctly due to these restrictions, the joint above, the lower back (stability) has to compensate for this lack of movement. This results in unwanted forces travelling through our spine and hence back pain.
The same can be said for the effects of sitting on thoracic spine mobility.
Sitting hunched over all day leads to a restricted upper back (mobility). Now, with our upper back stiff and unable to move optimally, more forces are put through our lower back daily. And thus, pain here ensues.
We can even go further with sitting in one position being the cause of decreased calf flexibility. This restriction will then reduce the ankles (mobility) range of motion.
Restricted ankles and sub-optimal foot motion during walking can then send a cascade of effects up the body resulting in back pain. However far we go - our body is ultimately linked.
A prime example is the link between the lower back and the hips.
Sitting for long periods increases our hip flexors' tightness and tightness in our deep glute muscles (deep hip external rotators).
When we then move, and our hips (mobility) aren't functioning and moving correctly due to these restrictions, the joint above, the lower back (stability) has to compensate for this lack of movement. This results in unwanted forces travelling through our spine and hence back pain.
The same can be said for the effects of sitting on thoracic spine mobility.
Sitting hunched over all day leads to a restricted upper back (mobility). Now, with our upper back stiff and unable to move optimally, more forces are put through our lower back daily. And thus, pain here ensues.
We can even go further with sitting in one position being the cause of decreased calf flexibility. This restriction will then reduce the ankles (mobility) range of motion.
Restricted ankles and sub-optimal foot motion during walking can then send a cascade of effects up the body resulting in back pain. However far we go - our body is ultimately linked.
To simplify the common issue of lower back pain, please see the process in this diagram as indicated in the Joint-by-Joint concept.
It's a predictable and connective cycle, which is why recognising the whole-body effects of back pain is crucial for recovery and helps pinpoint physical therapists in the right direction.
The longer you ignore it, the more incessant it can be.
This means that sitting on the pain (literally) and ignoring reality isn't going to make it better.
It's a predictable and connective cycle, which is why recognising the whole-body effects of back pain is crucial for recovery and helps pinpoint physical therapists in the right direction.
The longer you ignore it, the more incessant it can be.
This means that sitting on the pain (literally) and ignoring reality isn't going to make it better.
TIPS AND TRICKS FOR NOT SITTING TOO LONG
Sitting for extended periods shortens our hip flexors and leads to restrictions in our upper back and neck. These restrictions then begin to manifest in the lower back.
Even if sitting behind a desk 9 to 5 is part of your day job, there are exercises you can do or lifestyle adaptions you can incorporate into your routine so that you don't sit for too long and cause total dysfunction throughout your body.
The earlier you can infiltrate changes into your daily routine and work-life balance, the better off you will secure a more comfortable future.
Here are six helpful tips, so that you can avoid sitting down for too long:
If you need a further push, WebMD identified 13 reasons sitting too long is bad for your health in general, not only your back.
Even if sitting behind a desk 9 to 5 is part of your day job, there are exercises you can do or lifestyle adaptions you can incorporate into your routine so that you don't sit for too long and cause total dysfunction throughout your body.
The earlier you can infiltrate changes into your daily routine and work-life balance, the better off you will secure a more comfortable future.
Here are six helpful tips, so that you can avoid sitting down for too long:
- Go for a walk at lunch-time
- Get a coffee or tea
- Set up a work-stand situation
- Walk and talk
- Use the stairs over the lift
- Get active
If you need a further push, WebMD identified 13 reasons sitting too long is bad for your health in general, not only your back.
WHAT'S THE BIGGEST THING YOU'RE STRUGGLING WITH RIGHT NOW
THAT WE CAN HELP YOU WITH?
THAT WE CAN HELP YOU WITH?
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It's completely free to join. And no spam of course.
WHAT'S THE BIGGEST THING YOU'RE STRUGGLING WITH RIGHT
NOW THAT WE CAN HELP YOU WITH?
NOW THAT WE CAN HELP YOU WITH?
What kinds of content would you like to see more on this blog?
Get connected and let us know directly and we'll personally get back to you.
Enter your email to join a community of 1000+ like minded people.
It's completely free to join. And no spam of course.
Get connected and let us know directly and we'll personally get back to you.
Enter your email to join a community of 1000+ like minded people.
It's completely free to join. And no spam of course.
FINDING EFFECTIVE TREATMENT
The obvious and likeliest attempts to correct back pain is to pop a couple of handy ibuprofen tablets and carry on with the rest of the day.
Though this muster of courage is admirable and may conveniently eliminate the ache for a short period, it, unfortunately, won't solve the problem, at least not in the long run.
It also won't help identify what you're doing to cause this kind of a pain in the first place or where it's coming from exactly.
Athletes who are building bulk or new starters in the world of fitness both make the common and slightly toxic mistake of lifting or twerking their bodies with the incorrect form.
Suppose they're unconsciously doing exercises using their hips instead of moving from the lumbar spine.
In that case, lower back pain is sure to ensue. This then tricks most people into assuming that the root is sole with the lower back, not the connecting joint.
Back pain tends to be recurring and persistent, especially without taking the right steps to fix the problem and evaluate lifestyle choices, posture and many other regular habits.
Sometimes the issue is a poor habit you didn't even realise you had.
With joint functionality within the body being interconnected, it's essential that you work out where your pain surfaced from and why it's affecting a specific area.
The road to feeling better is not always a small, simple fix that we can alleviate on our own; a professional opinion or rehab plan is often necessary.
That's where we come in as fully trained and experienced therapists. At Osteo LDN you'll receive the valuable guidance you need.
Your therapist will guide you on an effective treatment plan focussing solely on practices specifically tailored to you and the healing that your body requires.
Back pain and other joint concerns do not have to affect your life for the long term. There are various restorative techniques available, so please contact a member of our team to book your appointment today.
Unsure whether our services are right for you? Then feel free to schedule a free telephone consultation with an expert therapist today.
Getting the right assistance will inevitably answer the enduring question of 'where does by back pain come from?' and 'Why me? Why!', but it will also place you on a path towards a much more comfortable day to day existence.
Who wouldn't prefer that kind of ease in their life?
Back pain, we'd like to bid you adieu.
Though this muster of courage is admirable and may conveniently eliminate the ache for a short period, it, unfortunately, won't solve the problem, at least not in the long run.
It also won't help identify what you're doing to cause this kind of a pain in the first place or where it's coming from exactly.
Athletes who are building bulk or new starters in the world of fitness both make the common and slightly toxic mistake of lifting or twerking their bodies with the incorrect form.
Suppose they're unconsciously doing exercises using their hips instead of moving from the lumbar spine.
In that case, lower back pain is sure to ensue. This then tricks most people into assuming that the root is sole with the lower back, not the connecting joint.
Back pain tends to be recurring and persistent, especially without taking the right steps to fix the problem and evaluate lifestyle choices, posture and many other regular habits.
Sometimes the issue is a poor habit you didn't even realise you had.
With joint functionality within the body being interconnected, it's essential that you work out where your pain surfaced from and why it's affecting a specific area.
The road to feeling better is not always a small, simple fix that we can alleviate on our own; a professional opinion or rehab plan is often necessary.
That's where we come in as fully trained and experienced therapists. At Osteo LDN you'll receive the valuable guidance you need.
Your therapist will guide you on an effective treatment plan focussing solely on practices specifically tailored to you and the healing that your body requires.
Back pain and other joint concerns do not have to affect your life for the long term. There are various restorative techniques available, so please contact a member of our team to book your appointment today.
Unsure whether our services are right for you? Then feel free to schedule a free telephone consultation with an expert therapist today.
Getting the right assistance will inevitably answer the enduring question of 'where does by back pain come from?' and 'Why me? Why!', but it will also place you on a path towards a much more comfortable day to day existence.
Who wouldn't prefer that kind of ease in their life?
Back pain, we'd like to bid you adieu.
Want to know more about the whole body works as one? Follow Kurt Johnson on the links below and let him know your thoughts on this article.
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WHAT'S THE BIGGEST THING YOU'RE STRUGGLING WITH RIGHT NOW
THAT WE CAN HELP YOU WITH?
THAT WE CAN HELP YOU WITH?
What kinds of content would you like to see more on this blog?
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Enter your email to join a community of 1000+ like minded people.
It's completely free to join. And no spam of course.
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Enter your email to join a community of 1000+ like minded people.
It's completely free to join. And no spam of course.
WHAT'S THE BIGGEST THING YOU'RE STRUGGLING WITH RIGHT
NOW THAT WE CAN HELP YOU WITH?
NOW THAT WE CAN HELP YOU WITH?
What kinds of content would you like to see more on this blog?
Get connected and let us know directly and we'll personally get back to you.
Enter your email to join a community of 1000+ like minded people.
It's completely free to join. And no spam of course.
Get connected and let us know directly and we'll personally get back to you.
Enter your email to join a community of 1000+ like minded people.
It's completely free to join. And no spam of course.
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