Hacking the low back can be a bit tricky because there are a bunch of muscles that attach in all different directions and only the spine as a bony support.
When you get your spine into a C shape (your torso moves back into a curl and your head and hips are forward) the natural curves of your spine are taken away. These curves allow you to be buoyant and have good rebound. Think of a gymnast tumbling on concrete versus a mat that protects their joints.
When we’re stiff, it’s easier to break but when we’re flexible, we have the opportunity to bounce back.
Our spine should look more like a backwards J. It’s observing those around us and a culture of things in front of us that shifted our spines into more of an S shape. When you watch a baby/toddler you can see how straight their spine is. Esther Gokhale is a great resource if this topic interests you. Let’s work through stack sitting so you have an idea of how to support your spine.
To go from a C to a J:
Sit in a chair with your feet are on the floor and bend your knees 90 degrees. It’s easier if the hips are also bent to 90 degrees, so if your chair is high, put something under your feet. Bring your hands under your hips and imagine there’s water in your pelvis. Pour the water out in front of you moving your sits bones back toward your middle or ring finger. Release your hands and leave your hips there.
It can be helpful to put a little pillow or a sweater towards the back of your seat and use the cushion to keep your hips in place. Bring one had around to the hair at the nape of your neck and pull up to give your spine some gentle traction.
Leave your spine there and release your hand. Roll each shoulder forward, up, all the way back and down. This posture is the easiest and most supportive to your body but can take some getting used to.
Things that affect the low back:
1. Some of us have more strength on one side of our body. This can come from compensating from previous injuries and also the positions we put our body in regularly that are imbalanced. It’s highly beneficial to even out your strength and flexibility, so when you can, do things with your non-dominant side.
2. There’s a muscle that connects the bottom of the ribs with the top of the pelvis called quadratus lumborum. It hikes the hip when we walk. In addition to the rib and hip attachments, it also connects to the spine. When we have more strength on one side, this can literally pull us off our center and rotate our spine.
3. The 3rd chakra, also known as manipura. Remember from last month, chakras are energetic centers in the body that have emotional connections. Manipura spans from the navel to the ribs. This is our power center and our will, our sense of self and self-esteem. Interesting that it’s the softest part of us and where we’re most vulnerable…
When there’s a shortness on the left side, the pattern I’ve seen is that something is getting in the way of us presenting as our full self, or we’re consciously or unconsciously altering who we are to be accepted in some way. If it’s on the right, we’re working really hard & putting a lot of energy out. Our body is needing us to balance all we do and what we allow ourselves to receive.
4. Fascia is connective tissue surrounding your muscles and bones. The simple gist of it is that there’s a line of fascia (an anatomy train) that connects the whole back side of the body. If there’s a lengthening in one part, there will be a shortening in another.
A rubber band is a good image. Take one out and pull it apart. Feel the tension at the ends and the flexibility in the middle. If your spine is in that C shape when you sit or stand, it’s taking up more space in the back than if it were in a J shape. Something will have to shorten or take up less space in response and that tends to be the hamstrings and/or the calves.
The good thing about fascia and anatomy trains is that if you open up part of the chain, you feel effects throughout the whole chain.
If you’ve been reading this and internally raising your hand at the shape of your spine, hope is not lost. Watch the 6 minute video below for ways to support your low back. Take good care dear friend and feel free to share with me how you felt after doing the exercises.
*Photo credit: Anastasia Shuraeva and Denafi Sy