Individuals who are experiencing back pain routinely think they need to "stretch out" or "loosen up" to get rid of their pain. In physical therapy terms we say these people are looking for mobility. Then there is another group of people who think they need to "build up the area" around their lower back with abdominal, back or core strengthening. In physical therapy terms we say these people are looking for stability.
Back pain can be tricky to effectively manage because there is merit to both of these approaches depending on your particular situation. What makes self-treatment of back pain so difficult is the approach that people take is often the opposite of what they need. Think about it... if you were doing exactly what you needed for your back pain, you wouldn't be in pain anymore! Or at the very least you would be getting better... right?
For many, the problem is simply not knowing how the body should optimally work as an effective system. The best way to explain optimal body mechanics is to discuss what is now being call the 'Mobility-Stability Pattern' by physical therapists, personal trainers & strength and conditioning specialists.
First noted by Gray Cook, PT and Mike Boyle, the concept proposes that the body works in an alternating pattern of stable segments connected by mobile joints and if this pattern is altered – dysfunction and compensation will occur.
In a nutshell:
1. There are areas of the body that require stability for optimal function. If they become unstable: compensation, dysfunction and pain can result.
2. There are areas of the body that require mobility for optimal function. If they become tight or immobile: compensation, dysfunction and pain can result.
Normal Mobility-Stability Pattern
Stable - Foot
Mobile - Ankle
Stable - Knee
Mobile - Hip
Stable - Low Back (Pelvis/Sacrum/Lumbar Spine)
Mobile - Upper Back (Thoracic Spine)
Stable - Shoulder Blade (Scapula)
Mobile - Shoulder (Gleno/Humeral)
Stable - Elbow
Mobile - Wrist
If you notice, the low back requires stability and the areas above and below require mobility for optimal body mechanics. It should be starting to make sense now... this is why either approach to back pain can sometimes work and other times not work. Keep in mind, we are not saying that the low back should never move and that the hip and thoracic spine can never be too mobile. Just that the low back should be more stable than the areas around it, for it not to be injured by compensation for nearby tightness.
Training to develop optimal mobility and stability to treat and prevent back pain can be a challenging endeavor. One product that has been shown to be useful in in this training process to improve spinal stability, body mechanics and posture is the POSTURE BELT™ for Back Pain by ActiveOrtho.
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