Here's your Power to the Pelvis newsletter for November! Last month, I joined a wellness collaborative in my community. It is wonderful to be surrounded by holistic, like-minded, evidence-based practitioners who do root cause evaluation and treatment. I've got some big news coming for 2025... so stay tuned for that announcement here and on social media!!
* Tip of the Month: 90-90 positions for low back pain
One of the things that keeps coming up in my clients, friends, family members is back pain. Why are we getting so much back pain? One cause is too much sitting. Sitting for prolonged periods can be a significant contributor to low back pain. This is due to a combination of factors:
Poor Posture: Slouching or hunching while sitting can strain the muscles and ligaments in the lower back.
Reduced Blood Flow: Sitting can restrict blood flow to the lower back, leading to stiffness and discomfort.
Muscle Weakness: Lack of physical activity can weaken the muscles that support the spine, making it more susceptible to strain.
Increased Pressure on Discs: Sitting puts pressure on the intervertebral discs, which can lead to degeneration over time.
The 90-90 position is an exercise that can help with lower back pain by reducing stress on the spine and improving breathing. It can be performed in a few different ways:
Lying down Lie on your back with your knees and hips bent at 90 degrees, and your feet on a wall or other elevated surface. Keep your hips, knees, and ankles at shoulder width, and your lower back on the floor. You can try diaphragmatic breathing to help your body relax and adapt to gravity.
PC - OPTP
Sitting Sit on the floor with one leg bent in front of you at a 90-degree angle, and your other leg beside you at a 90-degree angle. Your back should be straight, and you should try to sit into both hips equally.
PC - Healthline stock photo
Supine holds Lie on your back, squeeze your core, and lift your legs into a 90-90 position. Hold the position for as long as you can.
PC - Bluestone Chiropractic
The 90-90 position can also be used by pregnant and obese patients. However, performing the stretch incorrectly can increase the risk of injury, so it's important to be careful and listen to your body if something is uncomfortable or painful.
Did you try any of these tips? I'd love to know what you think. I read every email! And if you have something you are curious about or want more information on, let me know... maybe I'll add it to my next newsletter!
See you next month!
P.S. One of my fave products to use with clients is the Yoga Tune Up ball from Tune Up Fitness. They are great for foot rolling, rolling out tight muscles along the back, neck and shoulders, as well as for external pelvic floor muscle release! Order yours here using my affiliate link!
Did someone forward this email to you and you would like to subscribe? Please click here to subscribe to the Power to the Pelvis monthly newsletter.
I appreciate her whole person approach to treating my issues verses a typical therapist who will only address one area, even though it could be coming from an unrelated area. She's amazing!
