Respecting the natural curvature of the spine not only reduces back pain but improves body awareness, breathing and mood stability.
The spine is literally the central axis of the body. In fact, it is the first structure to develop in the fetus. Although it is true that the word column helps to represent an image appropriate to its functionality, that is, of support, support and support, it must be borne in mind that this term can confuse, since it creates the misconception of the column as a straight pillar, totally vertical, when it is not, far from it: it has several curvatures that give it a meandering appearance.
In practice, the straightening of one or more of its curvatures, either in a single area or entirely, affects both the functionality and integrity of the intervertebral discs. Profile view, the spine is characterized by four natural curvatures: sacrococcygeal kyphosis, lumbar lordosis, dorsal kyphosis, and cervical lordosis (kyphosis means convex curvature and lordosis, concave curvature).
These curvatures act together like something like a spring, compressing and expanding, for example, when we walk or run. This pulsation of continuous retreat of the spine when moving is crucial for its proper functionality, because thanks to this dynamism the impact forces on the skeleton are absorbed and the synovial fluid is generated, which lubricates the joints of the spine.
The following stretches help you improve your posture and prevent back pain by making your spine more flexible and giving it back its natural curvature:
- Posterior and lumbar quadratus stretch
- Stretching of the spinal erectors and adductors
- Stretching of the pyramidal muscle
- Stretching of the pyramidal and psoas-iliac
- Stretching of the pectorals and latissimus dorsi
- Stretching of the pectorals, biceps and obliques
- Stretching of the pectorals and cervicals
- Subsequent stretching
- Posterior and adductor stretching
- Stretching of the hip flexors
- Stretching of the quadriceps
It is also helpful to learn to take time to observe yourself while sitting and to become aware of where your ischia are.
1. POSTERIOR AND QUADRATUS LUMBAR STRETCH
With this stretch we start at the base:
- Place your palms on the back of a chair (the tripod in the photo is not necessary) and move the chair away until you notice a stretch in the back of your thighs.
- Bend one knee (in the photo, the one on the left side), and keep the other extended.
If you are comfortable, also incorporate a pelvic tilt: rotate the pelvis to the side of the bent knee. Repeat the exercise by changing legs.
2. STRETCHING OF THE SPINAL ERECTORS AND ADDUCTORS
Sit on your ischia and on the front edge of the chair. Spread your legs apart to a comfortable maximum (but keeping your knees just above your heels) and flex from your hips, releasing your entire spine down to grip the chair’s legs.
3. STRETCHING OF THE PYRAMIDAL MUSCLE
With one knee bent in front and the other extended back, release the entire spine to the ground to rest your forehead on your palms.
4. STRETCHING OF THE PYRAMIDAL AND PSOAS-ILIAC
Without moving your legs, incorporate your spine and walk with your palms as much as possible backwards. As diaphragm and psoas share the same tendon, when exhaled deeply the diaphragm rises and stretches the psoas more. It is advisable to introduce the abdominals slightly inwards. Repeat the exercise by switching sides.
5. STRETCHING OF THE PECTORALS AND LATISSIMUS DORSI
The most common sitting position at a computer is to have your shoulders slumped forward. This exercise and the following two are used to stretch the muscles that do not allow the shoulders to return to a natural position:
- Place your forearms on a firm tree or on a wall, as high as possible but comfortably, and slowly walk backwards.
6. STRETCHING OF THE PECTORALS, BICEPS AND OBLIQUES
Then, with your face facing the tree or wall, rest your forearm on one of those surfaces. Slowly, it begins to rotate the entire trunk to look in the opposite direction. If it is comfortable, turn your other shoulder and bring your arm behind your back.
A cervical lift can be incorporated into this exercise by looking at the shoulder farthest from the support surface.
7. STRETCHING OF THE PECTORALS AND CERVICALS
Inhale and allow deep breathing to lengthen your spine. Turn your shoulders back and, interlacing the palms of your hands behind your back, place them on the back of a chair.
Allow the head to be loosened downwards in order to increase the stretching of the cervical area. Take several deep breaths bringing the air to the pectorals. Then bring it to the shoulder blades as well.
8. SUBSEQUENT STRETCHING
Since the most common sitting posture is on the sacral bone rather than on the ischium, it is very common to lose the lumbar curvature, which affects the intervertebral discs. To perform this exercise, place a thin blanket rolled up under your lower back and lie on your back to stretch your legs on a wall.
The passive extension of the spine hydrates the intervertebral discs, and in this position, in addition, it is achieved without any effort. Enjoy listening to the breath while relaxing your whole body.
9. POSTERIOR AND ADDUCTOR STRETCHING
In the same previous position, the legs are separated until the inner part of the thighs is stretched.
10. STRETCHING OF THE HIP FLEXORS
Keep in mind that sitting in a chair for a long time shortens the hip flexors, especially the psoas-iliac, a key muscle for lumbar stability, so it is of first importance to stretch it regularly.
Bend your left knee, maintaining your position just above the heel, and grab the instep of the other foot from behind, bringing it closer to the buttock. Inhale, lengthen the spine and raise the free arm above the head.
11. STRETCHING THE QUADRICEPS
Place the instep on the back of the chair, inhale and lengthen the spine.
Rotate your shoulders back to interlace your palms and rest them on the backrest as well.
12. MEMORANDUM
I allow you to:
- As I sit my two feet rest on the ground.
- My weight rests equally on both ischiums.
- My sacrum, lumbar and shoulder blades are well supported on the backrest.
- My breathing lengthened my spine and widened my vertebral back.
- My neck is relaxed and my skull rests on the spine.
- My gaze is directed forward, neither up nor down.
- My body opens up to this experience, whatever it may be.
- Consciously inhaling and exhaling is my new hobby.
13. ISCHIA
You can gently rotate your pelvis on a tennis ball to be aware of bony protrusions: the ischia. You have to sit on these two structures. If the chair is very hard and you notice a little discomfort in that area, you can place a thin cushion under the buttocks in order to cushion the contact of the bone with the chair.
REGAIN THE NATURAL CURVATURE OF THE BACK
When the curvatures are increased or straightened, there is improper alignment that subjects the vertebrae to mechanical stress. In this way, processes of wear of the posterior joints of the spine (the interapophyseal joints) take place and pathological processes such as dehydration, disc degeneration, protrusion or herniated disc, osteoarthritis and nerve disc impingement are initiated.
It is important to have an accurate diagnosis regarding the alignment of the curvatures. Many people, especially women, believe that they have lumbar curvature too accentuated by the fact of having a muscle volume or an accumulation of fat somewhat accentuated in the buttocks; That is why they usually put the pelvis inward (what is colloquially called “relaxing the lumbar” or “lengthening the spine”), both standing and sitting.
But that gesture is far from benefiting the column. What is usually achieved in this way is what is technically called a lumbar rectification, a widespread affectation today, observable already in school-age children.
When the lumbar curvature decreases, the load of the weight channeled by the spine is not transmitted homogeneously throughout its structure and mainly presses on the anterior aspect of the vertebral discs, which leads the vertebral discs to lose their thickness and is considered the main pathway that directs the discs to protrude and herniate.
In addition, this excessive lumbar straightening densifies and shortens the myofascial tissue in its form of ligaments of the spine and makes sitting in an upright and adequate manner increasingly difficult, precisely because the fasciae have become dense, dehydrated and inflexible over the years.
The harmful effect of lumbar straightening does not end here, but continues to affect other levels, such as breathing.
The loss of lumbar curvature is usually accompanied by an accentuation of the dorsal curvature (hyper kyphosis) and, therefore, the closure of the rib cage, which decreases the respiratory volume. Fullness in breathing is thus lost because the diaphragm is reduced the space it has to go down and up; That makes breathing shallower and invites the mind to adopt a more agitated and restless attitude.
Hence the importance of properly aligning the spine, which will help you the stretches we have offered. With good alignment, the diaphragm can be placed in its optimal functional position, with maximum space to move freely, which promotes good emotional attunement.
ATTITUDE ALSO AFFECTS POSTURE
A good physical alignment begins with the attitude, because the meaning we give to life in general and ours in particular directly affects the physical posture. The body somatizes thoughts, continuous internal dialogue and vital attitude.
That is why to be well aligned or “feel well” it is not enough to stretch and follow the advice offered on the best way to sit, but you have to evaluate the pillars of life: its meaning and trajectory, beliefs or convictions, faith you have, the role of love (both the definition and its daily practice, which includes tolerance and forgiveness) …
It may be advisable to carry out this work of personal growth with a professional or in a group. In this way, in addition to being able to value other different perspectives, consistency is ensured and a supportive environment is created.
PHYSICAL ALIGNMENT
Regarding physical alignment, we must remember that there is no perfect body alignment for everyone. There is no rigid and approved correct pattern that suits any type of morphology, age, degeneration and pathological process, emotional pattern, sports activity, work situation, etc.
We all have abnormalities and asymmetries in the alignment of the joints and in muscle tension, even without being aware of it (one shoulder higher than another, flat feet or cavus, scoliotic curvatures, abnormalities in the position of the pelvis, a tendency to tilt the body forward, even sitting, etc.).
We must bear in mind that if our body is organized in a certain way it is because it is the most balanced position it has been able to achieve within the imbalance in which it is. Many of the pains caused by joint anomalies and myofascial tensions are nothing more than mechanical conflicts caused by the impossibility of the organism to offer an adaptive mechanical response that maintains the functionality of the structures involved.
It should be remembered that improper utilization of the body is one of the most important factors in terms of the appearance of common painful and pathological processes of the musculoskeletal system.
In that sense it is important to find a balance, on the one hand, between trying not to control the body (especially if you have not consulted with a professional) and, on the other, putting your bone structure in its proper position. It is not only about not worsening your abnormalities, but also about improving and avoiding developments of joint degeneration and muscle contractures.
For optimal use of the body there are basic and practical tools that aim to align the bone structure and, therefore, the musculature in the most physiological way possible. The stretches that we have proposed are an example.