Muscular imbalances, often caused by poor posture in daily activities like driving, can lead to chronic back pain. Physiotherapist Alexander Srokovskyi highlights how uneven muscle usage destabilizes the musculoskeletal system. Factors like stress and sedentary habits contribute to nonspecific back pain. To alleviate discomfort, incorporating movement and strengthening core muscles is essential. Effective strategies include regular position changes, functional training, and pelvic floor exercises, promoting a healthier back through improved strength and coordination.
Understanding Muscular Imbalances and Back Pain
In his career as a physiotherapist, Alexander Srokovskyi has frequently observed that many individuals have a noticeable asymmetry in their shoulders, with the left shoulder often sitting higher than the right. He attributes this phenomenon to everyday activities, such as driving, where one hand is positioned higher on the steering wheel while the other rests lower on the gear shift. This is just one example of the poor posture that many adopt in their daily routines, potentially leading to chronic back pain over time. As Srokovskyi explains, once we exit the car and begin to walk, an imbalance occurs: ‘The muscles on one side work more and on the other side less.’
This discrepancy can cause some muscle groups to become permanently overstretched while others tighten. The result is a condition known as muscular dysbalance, which destabilizes the musculoskeletal system and impairs the muscles’ ability to support the spine effectively. Certain muscles endure greater tension, ultimately becoming the source of pain. Srokovskyi summarizes this issue: ‘The cause of back pain often lies in the fact that a single small structure has to withstand a lot of stress.’
Identifying the Root Causes of Back Pain
Many factors can contribute to back pain, extending beyond just driving. You may find yourself slouching at your desk or tilting your head forward while scrolling through social media for extended periods. This raises the crucial question: what are the underlying causes of back pain?
When patients visit orthopedist Matthias Manke with back issues, they often suspect specific causes, such as herniated discs or degenerative conditions. However, Manke notes that in approximately 85 percent of cases, muscular dysbalance is a contributing factor. If no clear reason for the pain is identified, it is classified as nonspecific. Stress can also exacerbate this type of back pain, making the musculoskeletal system more sensitive and leading to painful tensions. Although it can be frustrating not to pinpoint the exact cause, nonspecific back pain is typically harmless and often resolves naturally.
In acute situations, it’s essential to investigate the potential underlying causes. Rather than relying solely on painkillers or massages for immediate relief, Manke advises recognizing pain as a signal that action is needed.
Effective Strategies to Alleviate Back Pain
So, what steps can you take to combat back pain? The key lies in movement! Manke suggests making changes to your daily routines. Opt for stairs instead of elevators, and consider walking or biking short distances instead of driving.
Even in a sedentary office environment, it’s vital to cultivate healthier habits. As Srokovskyi emphasizes, ‘Ergonomics at the workplace actually means movement at the workplace.’ He recommends altering your position every half hour, incorporating a brief one to two-minute break for stretching, performing quick exercises, or taking a short walk to rejuvenate your focus.
When it comes to strengthening your back, it’s essential to approach exercises with care. While many individuals are tempted to hit the gym for weight training, Srokovskyi cautions that the goal should not be conventional muscle building, which focuses on size. Instead, the emphasis should be on strengthening the deep muscles to enhance coordination, allowing them to work together efficiently. Functional training, which involves movements that engage multiple muscle groups, is ideal for this purpose.
As for stretching, Manke advises caution. ‘Many people believe that stretching is the solution to everything,’ he says. ‘While it can enhance muscle flexibility, it does not contribute to strength development.’ Cultivating strength is vital for long-term pain prevention.
Building a Stronger Core for a Healthier Back
According to Manke, strengthening the core muscles is essential for fostering a healthy relationship with your back. The core comprises the back muscles, pelvic floor, lateral abdominal muscles, and rectus abdominis. Exercises like push-ups and planks are effective for bolstering these muscle groups.
Don’t overlook the pelvic floor; it plays a critical role in supporting the entire spine, and this applies to everyone, including men. One effective pelvic floor exercise involves sitting comfortably—preferably on a soft surface—with your palms placed under your buttocks. You should be able to feel your sitting bones.
Next, visualize moving these bones toward each other, engaging the pelvic floor. ‘It’s like an unfolded umbrella that you want to pull together,’ Manke explains. Focus on creating tension rather than large movements. Allow the muscles to relax afterward, and this exercise can be performed multiple times throughout the day.
Srokovskyi notes that many individuals suffer from upper back stiffness while their lower back is overly mobile. To address this, try the following exercise: Stand upright and extend your arms about 20 to 30 degrees away from your body. Spread your fingertips widely and push your buttocks back slightly. Keep your knees aligned toward the back. You should feel a gentle stretch in your back. Then, squeeze your shoulder blades back and down, creating tension throughout your arms and fingertips. Imagine preparing to jump, although you won’t actually jump. Hold this tension for three seconds, then release and return to the starting position. Aim to repeat this exercise ten times.
This exercise activates both the pelvis and upper back, as explained by Srokovskyi, helping to promote a healthier back overall.