The Truth About Back Pain

In my clinic, I see clients for back pain all the time. People often seek immediate relief, but if the pain is chronic, there might not be an easy answer. Friends sometimes approach me, hoping for a quick fix. They probably imagine that I would just "crack" their back like a chiropractor, and their pain would vanish. As a massage therapist, I might have rubbed their back or used my knuckles and elbows, but I now realize that this would only provide a temporary fix.

Understanding Back Pain

What I see now is that a person's whole posture and how they carry themselves can be responsible for their back pain. This issue requires attention to many areas beyond just the back to achieve lasting relief. As a Rolfer, I think holistically. I could easily charge someone to work on their back repeatedly, but my training encourages me to find the root of the problem. Typically, the root of the issues lies within the whole person. Everything exists in relationship, and our physical problems are usually caused by disorder among the parts. Once this is understood, it becomes clear that there can be no quick fix.

Daily Strain on Our Backs

Our backs endure a lot of strain in our daily lives. We often believe that the spine is merely holding us up, like the central pole of a circus tent. This belief leads us to think that it’s only a matter of time before we develop spine problems. With age comes wear and tear, but this notion is not just misleading; it is wrong. We are self-repairing, self-correcting organisms. We can handle strain and injuries throughout our lives, so why do problems arise at certain points?

When we were young, we might have woken up with a backache that disappeared in a day or two. Now, that same ache might linger for years. Is aging the sole reason our bodies stop re-establishing balance? Or does accumulating more baggage and strain over time play a role? The body may manage one strain pattern effectively, but what happens when multiple strain patterns interfere with each other? This is how a problem perpetuates itself and lasts for extended periods. These are the patterns that Rolfers address.

When we have lower back pain we often have hip restriction

The Hips Don't Lie

When it comes to back pain, especially lower back pain, the hips are often the first suspects. You may have arthritis or a bulging disk, but one thing is certain: excess strain in the back will further aggravate these conditions, and hip restriction will put additional strain on the lower back. Many people have issues like arthritis or bulging disks but experience no pain at all. However, if you add extra drag from the hips while walking or extra strain when standing, the pain can multiply significantly.

Addressing the hips right away is usually a good rule for many problems, particularly lower back pain.

Lateral Hip Rotators

The lateral hip rotators are a group of six muscles that help you rotate your leg outward, (laterally). Known as the Deep 6, this fan-like group of muscles can cause various issues, from restricting the hips to putting strain on the lower back and pinching the sciatic nerve against the bone. Sometimes, just a little myofascial work in this area can release restrictions in the back. If someone is experiencing lower back pain, stretching these lateral hip rotators can also be beneficial. For some, even a few minutes of stretching can make a significant difference.

You can also use a tennis ball or golf ball on this area, being careful not to impinge the sciatic nerve. If you feel nerve pain shooting down your leg, simply move the ball over a little. When I was hitchhiking around Europe for the first time and sleeping in a tent, I used a little shiatsu knob, like a wooden thumb with a base to hold it up. After carrying a heavy backpack all day, even a few minutes of this relief made a big difference.

Pelvic Tilt

Ida Rolf famously stated that the Rolfing Series, typically consisting of ten sessions, is all about horizontalizing the pelvis. This might seem odd, as we have sessions that focus on the feet or the head. However, just as it has been said that "All Roads Lead to Rome," so do "All Roads Lead to the Pelvis." The legs affect the pelvis, and if there is no differentiation between the legs and the pelvis, every step takes the hips on a ride before allowing a full follow-through with each step.

The pelvis should be positioned to support the upper body. If it tilts too far forward, the belly hangs off it, causing excessive strain in the lower back. This can aggravate a bulging disk or vertebral arthritis. An exaggerated anterior pelvic tilt creates too much curve in the lower back, leading to exaggerated lordosis. This often forces individuals to counterbalance by holding their shoulders farther back than necessary, resulting in a "banana" posture.

All Roads Lead to the Pelvis

Holding your shoulders back can give you a banana posture.

A posterior pelvic tilt can remove the curve from the lower back, potentially putting strain on preexisting problems or opening the door to new issues, like bulging disks and arthritis. When the curve is taken out of the lower back, the upper back collapses forward, resulting in excess curvature in the upper back and exaggerated kyphosis. This usually causes the head and shoulders to follow suit, leading to the slumped-forward posture often associated with "bad" posture.

Remember, you cannot correct this type of posture issue by simply holding the shoulders or head back. You need to address the lack of curve in the lower back to reduce the excess curve in the upper back. To achieve this, you must also consider the legs and hips that are pulling the pelvis back. Are you starting to see the holistic view I am trying to paint here?

Shoulders and Neck

As previously mentioned, the tilt of your pelvis can influence the curves in your back, which in turn affects the position of your shoulders and the alignment of your head and neck. If your shoulder posture appears off, take a moment to examine the curves in your back. Many people feel self-conscious about their shoulders being slumped forward, leading them to try to hold them back. This effort can be exhausting and difficult to maintain. However, with enough practice, one can develop the habit of holding their shoulders back to the point where it feels natural.

If the shoulders are held too far back, this can create strain throughout the back. It is primarily the larger exterior muscles of the back that are enlisted to do this. These muscles are not meant for posture; they are muscles of action and should be at rest when not in use. Conversely, if the shoulders are slumped forward, the muscles of the upper back will be in an overly lengthened position, likely causing fatigue and pain. Stretching these muscles may worsen the situation.

All Roads Lead to the Back

Prevertebral Support

Addressing back pain ultimately requires support from the front of the body, not just the back. This is because almost all of our weight rests on the front of the spine, not the back. Even bulging disks are more often located on the front of the vertebra, not the back. By developing more prevertebral support, we can reduce strain on our spine and back. Rubbing someone's sore back might provide temporary relief, but for lasting solutions, we need to cultivate support for the back. This allows the body to maintain balance and resolve issues more effectively.

With this support comes improved posture, aligning us with gravity as nature intended. This alignment invokes the body's natural ability to heal itself. This is why Ida Rolf often said that "Gravity is the Therapist."

It's All Connected

Fixing someone's back problems—or any problems, really—is akin to repairing a roof. It may be impossible to pinpoint the exact source of the leak. Some roofers may resort to patchwork, but the best solution is often to replace the entire roof. While spot work as a Rolfer can be helpful, we prefer a systematic approach through a full Rolfing Series.

Back issues may stem from insufficient support from the hips and pelvis. If the hips and pelvis are misaligned due to strain in the thighs, this strain may originate from the legs, ankles, and arches. Additionally, back strain can occur due to its relationship with the shoulders, neck, and head. By positioning the shoulders correctly and following through with the neck and head, we can achieve a more neutral alignment for the back and spine throughout the day.

Many disciplines consider some of these elements, but only Rolfers insist that ankle restrictions may be causing neck issues or that locked forearms could be likewise affecting the neck. Every part of the body exists in relationship, and they are all important. This is why Rolfing is one of the few holistic disciplines in the West today.

"Gravity is the Therapist"- Ida Rolf

Conclusion

Understanding and addressing back pain requires a comprehensive approach. By recognizing the interconnectedness of our body parts and how they influence each other, we can begin to find solutions that offer lasting relief. Whether it's through Rolfing or other holistic practices, the key lies in treating the whole person, not just the symptoms.

#backpain #rolfing #posture