I have been doing Pilates for over 10 years now after getting a kite surfing injury to my lower back, Pilates was my way back to being able to lead a ‘normal’ life. I now use Pilates as an additional workout which strengthens my whole body and supplements the physically demands of my cycling training. On the flip side I work in an office 9 to 5, working at a desk all day this constant leaning over position can cause all sorts of problems including lower back pain. As I am aware that my lower back has been under stress in the past I work hard to maintain good posture, core activation and thought a blog post with some tips may be useful to others.
- Eye line – avoid looking down at the ground or your phone when walking. Try and look to the horizon (where possible), chin pointing down and tucked in slightly to keep the neck/upper spine in neutral. This will reduce neck pain – remember, we are carrying our heads which weight about 10 pounds.
- Shoulders and shoulder blades –If you draw back and down your scapulae slightly this will ‘lift’ the chest, which is a good position to be in. This will also assist in tightening the stretched muscles. Many people suffer from a rounded kyphotic position so stretch the tight muscles such as the pectorals and anterior deltoids
- Back straight – think about standing tall, lengthen the spine and lift up. Imagine you are being pulled to the ceiling like a puppet. Try and avoid sticking your bum out, keep the hip bones level to keep the pelvis in neutral, and tail bone pointing to the floor
- Tummy muscles – imagine you have a put a belt on and have done it up one hole tighter than normal. Pulling in the belly button to your spine will exercise the rectus abdominis as well as activate the TVA muscles which will take the pressure off the back. This will seem strange to some people but eventually the abdominals will become stronger and it will become automatic. If you work in an office try sitting on a ball instead of a chair.
- Foot strike – lead with the heel and roll through the foot onto the ball of the foot and push off using the toes. Placing the toes/ball of the foot down first can put additional stress on the knees and ankle joints. Walking barefoot is great but not always possible so check that appropriate and fitted shoes are worn so that the feet can move inside the shoe/trainer
- Breathing – During Pilates we talk about wide thoracic breathing which helps us focus on the movement and encourages concentration. This also will help relax tense muscles and you will take in more oxygen with longer deeper breathing so have a go whilst your walking around the supermarket or sitting at your desk.
- Bag carrying – try and use a rucksack on long walks as this will distribute the weight evenly across the back as opposed to a shoulder bag, if you use a shoulder bag swap shoulders and don’t carry the kitchen sink!
- Baby carrying – for younger children you could use a carrier or sling on the front or back this, like the bag allows the weight to be distributed evenly. If you tend to carry baby or toddler on a hip then try and swap regularly.
I hope these tips will help you improve your posture and reduce and niggles. The best way to improve your core is to get to your local Pilates class! Take a look at my Pilates page for Pilates classes in West Sussex and Hampshire.