If you’re reading this, then I may be right in thinking you’re suffering from either a stiff neck or lower back pain on a regular basis. After a quick Google, you’ve landed here and now about to find out possible causes.
Neck and back pain are becoming more and more common amongst today’s generation of people. In correlation with that, we also know that the number of people now in office jobs is a lot more now, then it was back then. You’ve probably heard that been said a lot of times but this is something that we need to discuss, as it has a massive effect on our posture – which is likely to be the root of our problems!
Posture is something that we all know about but is often overlooked as we carry out our day to day routine.
We as humans have a tendency to slouch in our chairs, in what we feel to be a comfortable and natural position. As comfy as it may feel at the time, we are actually doing ourselves more harm then good. By slouching back and poking our head/neck forward, were inevitably going to cause ourselves underlying issues further down the line… some of which you may be experiencing today. Unless we pro-actively do something about this now, then I’m afraid it’s only going to get worse.
Check yourself before you wreck yourself!
I want you to ask yourself if you’re a sinner of the above. I also want you to be conscious of your current posture/position right now as you’re reading this article. Are you slouched? Is your head reaching forward closer to the screen? Is your back bent or straight? If any of these apply, then you know that you need to work on your posture. The thing is, there are certain types of faults that your can develop from incorrect posture/sitting all day, the most common being a pelvic tilt!
Pelvic tilts are what they say on the tin. You’re pelvis could either being tilted forward (anterior pelvic tilt), or it could either be tilted backward (posterior pelvic tilt). The most common cause of back pain is caused from having an anterior pelvic tilt, which I will discuss below…
Anterior pelvic tilt
Stand either flat against a wall, or lay down on the floor. Now put your hand behind your back. If there’s a gap/arch in your back, it’s likely you are suffering from an anterior pelvic tilt.
You need to work on strengthening the following: abdominals + Glutes
You need to stretch the following: hip abductors + quads
Stretches and exercised for the above can easily be found with a quick Google
Don’t be fooled!
You may feel that your hamstrings are tight and that you need to stretch them instead. Please don’t be fooled into thinking this… the only reason they feel tight is because they are being stretched from the back of your pelvis being a lot higher than it should be. By stretching your front muscles (hips and quads), over time, the back of your hip will lower and the tightness should gradually ease off.