The human body is different than most mammals; we are bipeds. We work in seated positions, move in and out of vehicles, carry loads in our arms and bags over our shoulders….all in defiance of gravity and balanced on two limbs. Such mobile dexterity is quite an evolutionary feat but not without some vulnerability. Our anatomy is structurally complex but easy to strain or injure.

The two weakest areas are the neck/shoulders and lower back/hips. These are by far the most common areas of focus every massage therapist, chiropractor and physical therapist address with their clients/patients.

From the ground up—
Our pelvises have had to structurally evolve, the hip joints rotating inward in order to accommodate walking upright. This has created a bigger challenge for childbirth. Women have wider pelvises flared outward (wider hips) to accommodate birthing, a ‘laborious’ process much more difficult for human females than their mammalian counterparts.

This upright mobility has created a weak spot where the spine, carrying the weight of the upper body, is connected to and protected by the sacrum and ilium. Think of it like a tree trunk (our spine) carrying the weight of the heavy tree top (upper body and arms) and rooted in the sacrum and ilium (our hips). Bending over, carrying loads in front of us, and yes even sitting for long periods can strain where the trunk is connected to its roots in the ground. To be strong, it requires solid ground. The keys to providing support in this area of the lower back are strong core muscles and good posture!

When the muscles of the abdominal region are strong, they provide movement of the spinal vertebrae AND the structural strength and integrity that reduces the chance of injury. These muscle groups are both the ‘engine’ and the ‘tethers’ to the structural armature of the skeleton. Getting a strong core may sound daunting, but really a few exercises for 10-15 mins a day is all it takes to give you the added support.

Pains in the necks and world on your back—
The other problem for human anatomy is the neck and shoulder area. Our arms can do amazing things due to the range of motion in the shoulder girdle. Have you ever noticed how limited a dog’s shoulder movement is when they shake your hand? Reaching up to our knee level is about their limit. We can reach up, out and even scratch our own backs with varying abilities. While this complex anatomy of the shoulder allows us to swim with beautiful full strokes, hang from bars, bounce our babies in the air and a myriad of other movements, it is not without its downsides. The more complex a system, the more likely it can be damaged or fail. Good posture and spinal alignment are key to keeping our range of motion at its optimal.

Our heads weigh as much as a bowling ball and are balanced on a point not much bigger than our thumb. Add to this that we are always looking down into our devices or slouching in our chairs stressing the joint connecting our spine to the cranium. The head is too often hanging from the threads of a complex web of muscle fibers surrounding our necks. No wonder we often experience neck pain or tightness or even tension headaches.

Posture as a good habit—
We are creatures of habit. Unfortunately, time is not our friend as we age. Years of bad postural habits can take a toll on our bodies, stressing it more than was necessary. The best we can do is remain aware of how we sit, stand and work and distribute our weight as evenly as we can. Create a simple workout routine that works for your lifestyle. With some work, you can set up good habits that reinforce vibrant physical health.

Ergonomic work stations are very beneficial if not critical for those who have desk jobs. Standing desks are good, but variable desks allow for more options during the workday. Our bodies are meant to move—get up and stretch, go for a walk during lunch.

We often lose height as we age; Compression of joints, loss of muscle strength and poor postural habits contribute to this. While not totally avoidable, we can greatly reduce this process. After a certain age, our investment in self-care should become more important to our vitality in our later years. Self-care can mean different things to different people. Regular chiropractic care, massage, exercise, diet, yoga, and proper footwear are all good means to staying healthy and maximizing the experience we enjoy in our physical bodies.

Massage as relief—
Bad posture and weak muscles often lead to tightness or even injury. Massage is great way to relieve some of the discomfort, balance muscle groups to improve posture, and add flexibility and range of motion to movement. It can also bring awareness to one’s own body so you can create better postural habits. 

There is not one panacea to good spinal health; Genetics, occupation, lifestyle and awareness all contribute to our experience. The body is incredibly resilient and adaptable if we give it the conditions it needs to thrive. Years of neglect has its cost. If you love your body and give it the self-care it wants from an early age, you can greatly improve the quality of your life, live with less pain, have more fluidity of movement, and thus, more joy in the physical world.

Rod Cain is owner of Rod Cain Massage Therapy in Burlington with 27 years of experience in the field of massage.