Is “Sway Back” Really Still A Thing?

Balancing RocksApparently it is …*head shaking in disbelief*

If you do an online search of “sway back” you’ll see a bunch of links referring to “hyperlordosis” or even just “lordosis” with a variety of images of the spine from a side view showing the curves of the spine.  Prevailing, mainstream information resources on this “condition” will have you believe that it’s a disorder….something that needs fixing.

Not so fast.

The natural shape of the spine should look like this:

Google Images

Notice, the term “lordosis” simply refers to the natural shape of the neck and the low back.  There is nothing pathological about this and in fact it’s necessary for spinal health that these two areas curve the way they do.  If you do not have enough of a lordosis in either area you will experience spinal dysfunction and eventually pain.

This pervasive age-old idea that “sway back” is something bad, is extremely misleading.  If there is something that looks like “hyperlordosis” or an accentuation / exaggeration of the natural curve or sway of the lower back, it may or may not be a bad thing.  The worst thing you can do is to tell a developing body to flatten that part of the spine.

I spend ninety percent of my patient education time explaining that tucking the pelvis and sucking in the belly while upright – sitting or standing – is actually damaging and stressing the spine.

What makes any shape of the spine dysfunctional is muscular and chemical imbalance in the body.  You cannot assess whether or not there is a problem with the spine by simply looking at the degree of lordosis.  If the curve in the low back is sharper than average, look at the neck – is that curve also sharper than average?  Look at the upper back – is that curve sharper than average in the opposite direction? Then it’s possible that this sharp lower back curve is actually completely appropriate for that person.

The shape of the spine is like a mathematical equation that should equal zero when effectively balancing the weight we carry front to back (and side to side). We need to have two S-shapes in order to provide appropriate shock absorption against gravity.  We also need to keep the spine strong in order to keep these curves from lazily collapsing on top of each other – which is when we run into trouble.

Weakness of our spinal stabilizers – the teenie-tiny muscles (multifidi mainly) that connect our spinal bones to each other deep inside – is what leads to back pain and dysfunction.  Lordosis is not a problem until weakness in the muscles allows the bones to collapse on top of each other with the forces of gravity.  This is true for kyphosis as well.  No matter what your shape, it’s not until weakness and de-conditioning sets in that there’s any problem with whatever shape that is.

So, please stop trying to flatten your spine.  It’s not helping you.

Do keep working on core stability with things like plank and hover and balance work.  Be careful of crunches since that motion curls your lordosis in the wrong direction.  Honor your curves in every sense of the word.  You’re shaped the way you are for a reason.  Don’t let that reason be that someone told you long ago to “suck it in” or “tuck it in” going against natural design.

Stay active and avoid sitting when possible and your lordosis will thank you!


For more on what’s really behind pain and dysfunction go to stopeverydaypain.com

 

 

photo credit: Fotolia

Menopause, Andropause and now “Somatopause”?

bodybuilder poseWell it’s no secret what menopause is.  Luckily there’s an increasing body of information widely available out about it these days.  Among other hormonal shifts, the primary change in menopause and peri-menopause occurs with estrogen levels.  Estrogen production decreases as women age, and move away from the reproductive stage of life.

Men have an equivalent transition as their androgens shift and the production of testosterone wanes.

Somatopause is not as commonly discussed and the term might be unfamiliar, but depending on your age you might not be surprised to hear what it is.  This is a change that happens for both men and women as we approach later life.  The prefix soma comes from the Greek meaning “body”.  In medicine the term somatic refers to the physical body – the machine: muscles and bones.

If you’re someone who’s nearing mid life or just past it, then you may already have noticed that your body is definitely changing – possibly even before you notice changes in estrogen or testosterone.  In addition to finding hairs where there didn’t used to be any or skin tags in inconvenient places, skin may not be as firm or as thick, but above all, our muscle mass is suddenly not what it used to be.  Many middle aged people will notice that seeing and feeling the results of exercise becomes harder and harder.  It becomes really easy to lose the effects of exercise.  The decrease in muscle mass and the decreased ability to build muscle is what the term “somatopause” refers to.

Somatopause, or this decrease in muscle mass, just like the other two ” -pauses”, is also because of a decreasing hormone.  In this case it’s the human growth hormone (HGH).  The human muscle cell (sarcomere) needs HGH in order to grow.   Our body stops naturally making as much growth hormone as we do when we’re younger.

Does this mean we should all just roll over and become flabby and weak?  We certainly can but it’s not a fate we have to accept silently. At the very least this information should make us want to work a little harder at staying with an exercise regimen.  The “Move it or Lose it” adage definitely becomes louder and clearer the older we get.

Incidentally, there’s some really interesting evidence just coming to light recently that seems responsible for feeding yet another trendy exercise fad.  In recent months you may have heard more and more about high intensity interval training.  The allure of this kind of workout is that it touts much less of a time commitment in the gym (for the busy professionals) but promising to deliver the same or better outcomes fitness-wise.

Well, I’m the first to dig my heels in when I notice the frenzy for a fad taking hold and I always advise caution to all patients considering trying this particular one – no matter what age.  The potential for injury is high when we combine speed or time stress with intensity since neither leave much room for focusing on safe form unless closely supervised.  So, I generally don’t advise anyone to do this kind of training, but I am changing my tune a little bit and here’s why:

Studies have shown this kind of training appreciably stimulates an increase in growth hormone production. So, if  it’s done safely, the high intensity, short spurts of exercise can be particularly useful to those of us approaching somatopause.  The added stints of growth hormone production will aid in the building of muscle mass even in someone who has entered this stage of life where the natural decline of HGH has begun!

If you’re struggling to put on muscle mass don’t forget to think about your nutrient intake but you might as well also consider  kicking it up a notch once or twice a week for the sake of these muscle building benefits.  But don’t leave behind the traditional workouts that you enjoy.  It’s far too important to our brain chemistry to leave those behind.  Workouts of a minimum of 30 min. and longer, will be what give you a good dose of “happy chemicals”.  These will become more important as you add the naturally more stress hormone inducing high intensity workouts, simply for balance. (Take a moment to read this post to learn why it’s important for some people to be especially careful with stress inducing activities – you might be adding fuel to the fire despite your best intentions)

I hope you’ll consider the fact that maintaining and gaining muscle mass at all ages is not just about looks. You will look great and feel much better about your looks but more importantly, it’s very much about life sustaining function that will make all aspects of daily living easier, safer and seamless.  It’s a biological fact that movement is ultimately what sustains life and you can’t move if you don’t have muscle!

 

References:

http://fitness.mercola.com/sites/fitness/archive/2013/06/21/interval-training.aspx

http://www.ncbi.nlm.nih.gov/pubmed/10442584