Why Postural Muscles Matter To Back Pain

Incorrect posture is a major cause of back pain. The muscles that maintain the body’s posture and support the body against gravity are called postural muscles or tonic muscles. Other muscles that move the body are called phasic or movement muscles. Examples of phasic muscles are the gluteals and abdominals. Postural muscles include the erector spinae muscles that run down the spine, the hamstrings running down the back of the legs and the chest muscles or pectorals. Postural muscles, which have great endurance, can support the body for lengthy periods. However, if they become tight, posture will become distorted over time and back pain will result. Muscles also work together and compensate for each other. So if the postural muscles are weak or tight, the phasic muscles will have to carry additional load and will tire easily.

The spine has a natural S shape in it. Looking at someone with good posture from the side, we will see an S shape in the back. Tight hamstring muscles will tend to pull on the pelvis (because the hamstrings are attached to the pelvis), causing a rounding of the lower back. Lower back pain will result over time. Tight pectorals will tend to pull on the shoulders and round the shoulders and upper back. Upper back pain will result over time. Being flexible in one muscle doesn’t mean that you are flexible in another. Stretching all of the major postural muscles will mean that the muscles loosen, allowing a full range of motion. Postural muscles that are naturally flexible will support the spine in its natural shape, greatly reducing the chances of back pain.

A few thousand years ago we spent most of our time walking, whether hunting, gathering water and firewood, looking for shelter and so on. Our modern lifestyles involve the opposite-we sit for prolonged periods and do minimal exercise. This inactive lifestyle is not how the body is meant to be used. We need to make the effort to counteract the effects of our sedentary lifestyle.

The back postural muscles include the erector spinae muscles and the upper trapezius. Here is a simple yoga stretch, the Upward Facing Dog. Lie on your stomach, with your legs together. Place your hands underneath your shoulders, flat on the floor. Straighten your arms, pushing up. Look up. Keep your weight on your toes. Don’t bend too far backwards-just stretch gently as far as you can.

Down the back of our legs run the hamstrings, which are important postural muscles. A simple hamstring stretch is as follows: Sitting on the floor, extend the right leg straight in front of you. Bending the left leg, bring the left foot to your right knee. Relax the left leg. Reach forward with your right hand and hold your right ankle. If you can, hold your foot. Hold this position for 5-10 seconds. Repeat on the left side.

The front postural muscles include the pectoral muscles. A simple chest stretch: Stand in front of a door frame. Reach back and hold the door with your right hand. Straighten your right arm and push your chest slightly forwards, being careful not to strain your shoulders. You should feel a stretch in your right chest. Hold for a few seconds. Repeat on the left side.