10 Apr Stop Over-Arching Your Back!
Bad habits….they’re hard to break.
BUT, it can be done. Sometimes, all it takes is a little tweak from those in the know and before you know it, you’re walking taller and feeling stronger.
One common habit plenty of us can’t break is over-arching our backs (a little bit of an arch is key). It may your default to stick your butt out and let your lower back take all the pressure, in which case, you’re probably not getting the most from your workout (you’re not using your stomach muscles, for example) and/or are fast tracking your way to back pain in the future.
Why? If you over-arch your back all the time, you’re putting more than 30 per cent of the weight through facet joints of your spine. You can get away with it for a while, but over time that can become achy and uncomfortable.
Here, Pilates trainer and scuba diving extraordinaire, Juliana Lopez, explains TWO tiny tricks to ensure you keep your spine in check at all times:
(1) When sitting at the desk, rest your feet on a small box (or buy an ergonomic foot rest so that both feet are slightly raised off the ground, on an angle where your feet are just slightly higher than your hips. This eases pressure on your lower back by taking the load off legs and feet.
(2) When standing, engage your core (butt, abs, thighs), stand against a wall and find a position where your lower back is as flat against the wall as possible. When you walk away, try to remember that position and stick with it. Do this several times a day.
Need more help nailing your posture? We have 50 per cent off private, duet and trio Pilates sessions at our Central studio – currently undergoing renovations – until April 22. https://flexhk.com/promotions/