HEALTHWISE - Back to Basics

by Michelle Sparkes

Our bodies are an awesome creation, the handiwork of an intelligence so brilliant it's breathtaking. David was right when he wrote that we are 'fearfully and wonderfully made.' (Ps 139:14)

One of the most profound and intricate creations in our body is the spinal cord, a collection of specialised nerves and cells in the spine that receive information coming in from the nerves regarding changes occurring in the environment of the body. This information is transmitted to the brain where appropriate responses are initiated and regulated - everything from a muscle contraction to increased heart rate or blood flow to an injured area.

The spinal cord is housed in the strong skeletal frame of the back which is why good back health is so important, not only to relieve aches and pains, but to promote the unimpeded flow of information along the spinal nerves and pathways.

A simple way to promote good back health is to pay attention to your posture. The spine is not straight but has a modified S-shape, curving gently in at the neck, out at the thoracic spine and in at the lumbar spine (or lower back).

Whether sitting, standing or lifting, maintaining this modified S-shape allows the weight of the head to be comfortably balanced over the chest and pelvis, thereby reducing unnecessary wear and tear on the vertebrae, discs and ligaments. This is good news for your muscles and joints, and for the nerves that exit through small holes (or foramina) between your vertebrae to carry information to and from the spinal cord and brain.

Good posture is a feeling of relaxed balance and lift. The following tips are designed to increase your awareness and improve your posture. Remember, never strain and always stay within the limits of your physical comfort.

Improving your standing posture

Stand with your feet comfortably apart.
Pay attention to how the weight of your body is distributed through your feet.
If you tend to throw your weight forward over the balls of your feet, bring your pelvis back in a straight line so that the weight is distributed more evenly.
Place one finger on your navel and another on your breastbone. Imagine that there is a line drawn between these two points. Now 'lengthen' this imaginary line allowing your head and chest to lift. This will reduce the tendency to 'slump' the upper body whether you are standing or sitting.
Gently tense your buttock muscles to bring your 'tail' down (to stop your pelvis tipping forward and overarching your lower back).
Activate your core abdominal muscles to support your lower back by gently pulling your navel up and in towards your back-bone. This is particularly helpful when standing for long periods.

Improving your sitting posture

The key to good sitting posture is to sit 'on your bones'.

Place your hands under your buttocks to feel your 'sitting bones'. Roll your pelvis back and forth a few times to feel what happens when you slump or overarch your lower back.
When you sit, the weight of your upper body should pass directly down through these bones so that your pelvis is in a neutral position - neither tipping forward nor backward.

If you have a backrest:

Place your buttocks right back in the seat so that the backrest can support you.
If the seat is deep or the backrest inadequate, place a small cushion behind your back at about waist height to support your lumbar spine.
Adjust the lumbar support in your car if you have this option.
Lengthen an imaginary 'line' between your navel and breastbone (as described previously) to reduce the tendency to slump your upper body while sitting.
If you 'poke' your chin forward (ie.,your ears are in front of your shoulders), gently pull your chin backwards in a straight line to lengthen the back of your neck. If comfortable, exaggerate and hold this position for five seconds and relax. The 'poked forward' position of the chin can contribute to neck pain and headaches so repeat regularly if you're prone to these.
Roll your shoulders up towards your ears, then draw your shoulder blades back, together and down. Hold this position for five seconds. Relax and repeat often, especially when performing long hours of desk work.

Try these simple tips. You'll be amazed to see how small changes can add up over time to make a big difference to your posture and general back health.

Until next time, travel well.

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Michelle Sparkes is a consultant physiotherapist, health educator, Director of Essential Health Concepts, and lecturer in the School of Pastoral Care Management. She has a passion to help people find practical, holistic solutions to the health (and life) challenges they face.