Gravity Fx Fitness

What is “creep” and how does it affect your low back pain?  Glad you asked.

Creep occurs when you sit for too long with poor posture, when you let your back, neck, and shoulders become rounded.

When you stay in this position for too long without moving, your connective tissues (fascia) becomes stretched, causing an imbalance between the muscles on the front and back of your body.

Creep occurs when tissue is stretched and held at a constant length – you get a slow elongation of the tissues.  This involves a time factor where you are in one position for a length of time.  So this stretch may be a small one that goes unnoticed, but has an effect on your body none the less.

Your connective tissues (fascia) surround your muscles and provide a framework for them.  They have a combination of elastic and strength properties in the fibers that are viscoelastic in nature.

Meaning, they provide a degree of stiffness, as well as spring-like qualities.  If held in a stretched position for a length of time, the fibers will tend to stay stretched.

When you spend too much time sitting in positions of poor posture, your body adapts to this position.  It will stay in this stretched position unless you do something to remove this stretch.

I understand that many of you are required to sit for your jobs.  I also understand that it is near impossible to sit upright all the time when working on the computer or writing.  

So what’s the solution you ask?

One is to get up and stretch briefly every so often, at least once every 40-50 minutes.  Ideally, you would walk around for a few minutes while remembering to stand up straight.

Another thing would be to shift your weight often while seated.  Try not to stay in the same position for more than 15 minutes.  Push your chest forward a couple times, as you exhale.

You can also slowly squeeze your shoulderblades together and hold for 3-5 seconds.  Just enough to keep your body from remaining stuck in the same position.

You can also shift your weight side to side, as well as doing some simple movements for your neck, such as lightly rotating from side to side and gently tilting your chin up a few times.

Basic movements for basic maintenance.  It doesn’t get any simpler than that.

Ideally, you are sitting in a chair with good support, that allows you to be in the best posture possible.
Physical therapist Robin Mackenzie advocates using a lumbar “roll” for chairs that don’t have good support. These rolls are placed behind your low back to help keep you in good posture.  You can find these and various lumbar cushions in many stores, often at your local shopping mall.

Obviously, you need to spend some time away from work doing movements to keep your muscles and joints from getting stiff.

Joint mobility movements, various forms of stretching, or even simple walking will get the job done.

One solution you might try is the Unbreakable System for chronic pain.

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