Tension in the back is all too common! A high percentage of my clients are coming to see me because of it. Many people who also see me for pelvic issues such as urinary leakage, pelvic organ prolapse, pelvic pain or healing abdominal separation postpartum say that they have a history of back pain that comes and goes, or experiences persistent chronic back pain. Understanding some of the contributing factors to excessive tension in the muscles of the back can be key to decreasing or eliminating pain, and improving function.
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Breathing Patterns
Because breathing is automatic, we don't always notice HOW we breathe. Becoming a better breather is key to oxygen delivery, nervous system regulation, core movement and stability. If the diaphragm is not moving well neither is the ribcage or the core canister. You have got to move it to use it!
Postural Patterns
Our posture is created by our emotional states and how we move and present ourselves in the world. Become more aware of unnecessary tensions that are affecting our postural state.
- Feldenkrais Lessons: Posture for Life
- Alexander Technique: 5 tips for standing posture
- Katy Bowman of Nutritious Movement: Lower your risk of injury with proper alignment
Movement Patterns
I am sharing a home program circuit of some of my favorite moves to decrease tension in the back. The emphasis here is to release the back extensors through breath, positioning and recriprocal inhibition (contracting the abdominal flexors to relax the back extensors).
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Stress Patterns
We live our lives in automatic. How can we bring more presence to our lives in order to optimize nervous system signaling and therefore appropriate cues for the health of each system of the body.
- Understand and tend to the nervous system: Predictive Processing -Why expectation matters for movement and pain, Befriending your nervous system (50% off right now!), Learn to repair your nervous system.
- Mindfulness and Stress Reduction: Online programs with Tara Brach, Mindfulness Based Stress Reduction
- Lifestyle Habits: Be True- Discover your core values and live your life on purpose (if you go to SoulSalt's IG page you can find the Black Friday/Cyber Monday code for 50% off), Hire a Wellness Coach
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT. Helpful tips and other self care strategies can be found at www.alignforhealth.com.