IS PAIN CHANGING YOUR RIDING POSITION? PART 2
Notes and exercise tips for upper back pain
What do we do about it?
RIDER CASE STUDY 1
ROUNDING IN THE BACK
In my previous post I explained the possible reasons for the change in Shannon’s riding position while she was experiencing pain in her upper back. In her words, “why does she sit like Buddha when she is sore?”. In part 2 of this series I will go in to greater detail of how I assess and advise on a problem such as this. Shannon has done my full EquiBio assessment with me in person so I have some what of an understanding of why she gets sore in the upper back.
How do we FIGURE out what is going on?
There is no hard and fast recipe for evaluating musculoskeletal pain. However, history taking can give one much of the information required. I first asked Shannon if the pain seemed to be coming from the upper or lower back? My next question was if she had done anything different recently? The answers to these questions were respectively, the upper back, and the fact that she had been working extensively at the computer for the last few weeks. Research has shown that slouching in itself is not problematic, but rather sitting in static positions for extended periods of time can lead to pain.
Shannon also mentioned she had not been training in the gym as regularly as she would have liked. This temporary deconditioning of the muscles the support the back can have surprising impacts on pain.
SO what exercises would best suit?
After quick history taking, dangerous or serious injuries were ruled out and two simple exercises were given to help with the pain. Since I have assessed Shannon in person previously I was quickly able to determine what exercises would be the most beneficial to her.
Below are two of my go-to exercises for mild upper back pain.
A little note on isometrics
My go-to start for the management of mild musculoskeletal pain are exercises that involve ISOMETRIC contractions. This contraction occurs when a muscle tenses while not changing length. So, in essence, a hold effort. An example of this is explained below. Research has shown that isometrics can help with tendon pain, and I find that they can help significantly with muscular pain as well.
W PULL
Start by grasping theraband shoulder width apart. Keep your elbows in front of your body, still and pull the band apart until your arms form a W position, chest open. If you can’t get your hands wide enough, maybe choose a lighter band. HOLD that position.
3-5 sets of 20-30 second HOLDS, making sure you rest 30 seconds between sets.
Side View
This image is the side view and represents how the elbows should be kept in front of your body and still.
A little note on range of motion
This is another safe go-to that I use for spinal awareness, or neuromuscular control. It is a non load-bearing way to move your spine through flexion and extension without subjecting it to load. To put it simply, is is a simple way to tell the brain that the spine is in fact, okay.
CAT AND CAMEL
Start in four-point kneeling. Hands under shoulder, and knees under hips. Weight evenly distributed over hands and knees. Start by lifting head up and pushing belly button toward floor, arching your back. To focus more on the upper back, feel like you are pushing your chest downwards.
CAT AND CAMEL
Drop head down and push your chest and belly button up toward ceiling. The sinking above (camel) and arching up (cat) form one repetition.
2 sets of 5-10 repetitions, depending on preference.
*Please note - If you are experiencing severe pain or have never done at home exercises, please consult your biokineticist, physiotherapist or chiropractor before attempting.