Bay Area Spine Care Office

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+1 (510) 523-6773
Dr. David Basco, D.C.
1150 Ballena Blvd. Ste. 220
Alameda, Ca 94501 drdavidbasco@aol.com

Blog

Activating Your Glutes Post-Sitting

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After you sit for an extended period of time, be sure to wake up the muscles that matter

Everyone knows that sitting too much is bad for our health. But for those of us that sit for a living, it is hardly to be avoided. Which means that we must pay special attention to the muscles which suffer when we sit. For the purpose of this blog, we will focus on the three most endangered:

  • Glutes 
  • Hamstrings
  • Hip flexors

After a long day of sitting, you need to wake up your butt to reactive its ability to support your spine and biomechanical movement. How do you go about this?

Read more: Activating Your Glutes Post-Sitting

When to Choose Flexion-Based Exercise

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Flexion-based exercises are useful if you know how to use them 

Depending on the type of back pain you are experiencing, flexion may be the right choice for you. Flexion refers to bending forward, and incorporates a number of stretches, exercises and modalities that can help relieve pain, especially for people suffering from exaggerated curvature of the lower back, anterior pelvic tilt and weakness in the core. These three factors are present in people who spend all day in a single position, especially standing. With this posture (essentially: butt and belly stuck out in opposite directions), the spine is suffering from a lack of support at its very base. Flexion seeks to retrain your body into a more healthy posture, while strengthening the muscles that matter for maintaining this position. 

You should not perform flexion if you are suffering from:

  • Severe acute or chronic back pain
  • Sciatica-like symptoms
  • Herniated discs

It is likely that the bending-forward motion could actually worsen your condition. Otherwise, read on to find out how flexion could benefit you. 

Read more: When to Choose Flexion-Based Exercise

Avoiding the Muscle Fatigue of Standing All Day

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Standing = muscle fatigue

It's undeniable. Anyone who has had to stand, maintaining more or less the same position, for hours on end can attest to it: standing simply hurts. The human body detests static posture- even if you were able to maintain "perfect," neutral posture while you stood, your spine would still suffer from lack of circulation and compression, while your muscles would weaken and give in to fatigue. This potent combination then diminishes your body's capacity to maintain good posture in the first place, which is why many of us give in to leaning, stretching, sitting or just about any other position to find relief for those muscles. So what if you do have to stand all day, for a living say? Make sure you take steps to look out for your spine:

Read more: Avoiding the Muscle Fatigue of Standing All Day

Using Yoga for Spinal Decompression

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No matter who you are...

...your spine undergoes a whole lot of compression on a daily basis. Whether you stand or sit for a living, whether you consider your posture excellent or poor; all of this is immaterial because gravity never stops pushing down upon us! Therefore the onus is upon us to do everything we can to mitigate the constant compression by lengthening our spines. This process, known as spinal elongation, is essential for providing embattled spinal discs, vertebrae and facet joints with the relief they need to heal. Read on to find out how yoga supports decompression. 

Read more: Using Yoga for Spinal Decompression

Shoulder Mobility Makes the Pain Go Away

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A pain in the shoulders...

Tension in the upper back, shoulders and neck are ubiquitous in the American adult population. Our lifestyles, from working, commuting and couchsurfing, are conducive to systemic tension in this region that includes the upper spine. It is likely that all the tension in these muscles is also causing some degree of spinal dysfunction; the alarming thing is that pain is likely the last symptom to emerge. That's why so many of us are able to go along with our lives for years, ignoring all the tension we know is in our shoulders and upper back, until one day it all comes down on our head. Instead of waiting for this inevitable tipping point, we like to think that a bit of daily maintenance can prevent it from ever happening at all.

Read more: Shoulder Mobility Makes the Pain Go Away