If you are flexion intolerant and your back hurts when lifting (with bad posture) and sitting with a rounded back at the office. This shows your spine is sensitive in this position, and your pain comes out mainly in this position. People spending their time in this position sooner develop for example bulging discs. So it is very important to be conscious about your posture.
Who are at risk?
Elderly people and those and those who sit in the office in this position most of the time normally experience this type of pain. As the world has started to become more sedentary, spending more time on electric devices, the number of flexion intolerant back pains has increased too. This is when the pelvis is posteriorly tilted. This normally cause tight hamstring, adductor magnus, obliques and abdominal muscles, which needs soft-tissue release. So use the pictures above and foam roll out those muscles. It also causes weak glutes, erector spinae and core stabilizers, which means these muscles might not currently fire up so they have to be activated. Our aim is with a flexion intolerant back is to put back the spine into it’s normal alignment and maintain a neutral spine position at all times.
If you jump into this category, here are few tips and exercises that can help you manage your pain, or getting rid of it by developing new healthy habits!
What to do?
- Foam roll tight/overactive muscles
- Stretch regularly these tight muscles – make sure you use full available range.
- Activate and strengthen weak/inhibited muscles
- Re-learn motor function and correct technique of exercises
- You ready to rock your training with progressive overload
- Maintain good posture throughout the day – place a towel under your lower back to avoid flexion of the spine
- Sleeping on your tummy would feel good for you, as this gets you out of flexion.
- When picking up things kneel down or half kneel instead of bending down for it.
- Complete for example exercises like McGill Big 3, Hyperextensions, Bridges, Step ups
Just to mention before I finish this blog, spinal flexion is not bad. I mean is a movement of the spine, that we require in day to day bases. Also some sports like cycling requires continuous flexion, because of the position they cyclists stay in while cycling. So is all about tolerance and adaptability. But this is a very different topic that I can write a book about, so will come back to you with another blog about that.In the mean time can watch my YouTube video to see how to complete some of these exercises and tests for your pain!