#1 Posture Secret To Fix TIGHT Hamstrings & Lower Back Pain
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- เผยแพร่เมื่อ 16 มิ.ย. 2024
- There is a simple trick you can learn that lengthens your tight hamstrings as you sit. Lower back pain and tight hamstrings often are found together. But most people don't know that tight hamstrings are most often a symptom and not the underlying problem.
In this video Dr. Brant Pedersen (DC) will teach you why the average sitting posture increases tightness in your hamstrings. He will then share how a few simple tweaks to your sitting posture, which you can do at home without special equipment, will help to lengthen your hamstring muscles without active hamstring stretching.
Links for products noted in this video (affiliate link):
* Saddle Stool Rolling Chair:
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🔖 Here is the pdf summarizing The 7 Steps To Sit Right: www.positivemotionhealth.com/...
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Chapters:
00:00 Introduction
00:35 Hamstring Muscle Anatomy
01:30 Spinal Anatomy
02:25 Describing Improper Seated Posture
03:42 How To Sit Properly
05:08 Seated Posture Demonstration
10:09 Tip #1 - Seat Pan Sloping Forward
10:39 Tip #2 Thighs Sloping Downwards
11:58 Tip #3 Stop The Slip
Dr. Pedersen talks through the anatomy of the lower lumbar spine and sacrum and how the wedge-shaped anatomy of L4 and L5, and their respective discs, make anterior pelvic tilt critical for good posture. He also discusses how the spinal bones, called vertebra, are supposed to be the weight bearing structure of the body by stacking like building blocks.
Improper seated posture, where the hamstring muscles are shortened and the back is rounded, is demonstrated. When a person tucks their buttocks underneath them when sitting, and ends up on the back of their "sit bones," this causes discomfort but also tight hamstrings.
When someone sits on the front of their ischial tuberosity, aka "sit bones," then the hamstring muscles are gently stretched. This posture over time while sitting leads to a lengthening of tight hamstrings without ever having to do stretching exercises.
Finally, Dr. Pedersen goes over three simple tricks to make good seated posture easy.
Tip #1 is making sure that the seat pan of your chair is locked and that it is tilted forward and sloping downwards. This helps to hold your pelvis in an anterior pelvic tilt position which allows your spinal bones to stack directly on top of one another.
Tip #2 teaches you how having your thighs sloping downwards makes maintaining good seated posture and anterior pelvic tilt easier. This is closely tied into seat height.
Tip #3 involves how to sit with ease when on a slippery chair or driving. Using a small piece of non-slip drawer liner between the chair and your buttocks helps your muscles be able to relax.
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About Dr. Brant Pedersen, DC, CCSP
Dr. Pedersen is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing as a professional windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated valedictorian of his class from Palmer College of Chiropractic West, maintains an adjunct faculty position at his alma mater, and gives back through humanitarian chiropractic care. He enjoys sharing tips and tricks for how to stay active and pain-free and employs them daily to stay active as an extreme sports athlete.
👋🏼 Connect with Dr. Brant Pedersen, DC, CCSP
Web: www.positivemotionhealth.com/
Instagram: / positivemotion
Facebook: / positivemotionhealth
LinkedIn: / drbrantpedersen
DISCLAIMER: This content (the video, description, links, and comments) is created and published for informational and demonstration purposes only. It is not medical advice or a treatment plan. Consult with a licensed healthcare professional before doing anything contained in this content. In some cases exercise may be inappropriate. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Positive Motion Chiropractic makes no representations about the accuracy or suitability of this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department. Use of this content is at your sole risk.
My brother 🙏🏾🗣️ YESSIR! Appreciate you
Thanks for all your positivity Dax! 🙏🏼
I love your show because it’s so real and easy to follow and understand the anatomical and nerve information you’re sharing especially with the pictures!
I really appreciate your comment. Each of those things you mention are things I hope to deliver. 🙏🏼
Thank you for another wonderful and easy to understand video Dr. Pedersen. Keep up the great job! 🎉
Thank you! I really appreciate your support. 🙏🏼
Your instructional videos are amazing. This one should be required watching for everyone. What is especially incredible to me is that I have experienced significant improvement in my SI and leg pain in only two days of changing my sitting posture! Your presentations are so clear and easy to follow. Thank you.
Thank you so much for your feedback. I truly appreciate it. 🙏🏼
Thanks for all the amazing videos. Lots of Blessings !!
Thank you so much!🙏🏼
Thanks. I gave your pdf of this to my DC today at my visit. He likes it too.
That is so great to hear! Glad you found my content helpful.
Amazing content!! Thanks so much!!
Glad you found it helpful. Thank you for watching.🙏🏼
Thank you, thank you!
I’m glad you are getting value from my videos.
Theses are amazing videos. Can u explain how to protect your knees in the sitting position.
Thanks for a great video! I also have watched the video for neck pain and it is excellent as well. Do you have suggestions for sitting on sofas or recliners while relaxing or watching tv. I use my exercise ball sometimes.
helpful , thank you please guide also about upper torso posture
I’m glad you liked it. You might find this video helpful for more information on the upper torso posture. Back Pain Solution: Ending Bad Sitting Posture
th-cam.com/video/VBb3LPu5QI0/w-d-xo.html
Thank you so much! I’ve had low back pain and tight hamstrings for a very long time.
You're so welcome! Glad you found my content helpful.
How is it I've never been taught how to sit correctly? Thank you so much for passing on this simple and vital piece of information. Love your presentation and sharing it with those I know who are interested - which really means everyone!!
I felt exactly the same way when I learned this material. I couldn’t believe that in four year of chiropractic school no one had taught us had a sit properly. I’m glad that my video resonated with you.
I loved and understand this video.
Tweaking sitting area in office, dining and even car I see as very feasible.
However I find difficulty to sit correctly on the couch or lazy chair in the family room, where we actually spend a lot of time.
With this knowledge or conscience I can get a better position in the relaxing furniture than before, but it seems to me that such furniture is never optimal?
How can we improve on lazy furniture?
Ps, I love spending time in a hammock. I think it is not bad at all, even good for my back?
Do you agree?
The way this video showed up at the perfect time!
I love it! 🙏🏼
Thank you for such powerful suggestions. I put a lumbar pillow on the
seat instead of a wedge, and used the hinge technique when sitting down. Boom! Right on my sit bones, proper alignment, knees tilting down slightly.
Amazing!!! Won't need that
lumbar pillow behind my back anymore, because I am not leaning back against the seat.
You are very welcome. Glad it was helpful.
Masterful explanation.
Similar to the Alexander technique.
Thank you for your kind words. Yes, there are many similarities to Alexander technique. Alexander technique is amazing.
Do you have a recommendation for a firm wedge cushion?
Appreciate your informative video. In my sixties and hamstrings tight all the time. Like almost a year. Trying your way how long does it take to see results usually. Can one add another method to this to see faster improvements. Thanks.
Hi, living in Paris, I'd love to know who your expert is !
Do you have any tips for driving long distances? Thank you
Yes, that's my question too since driving is where I sit most.
Also out of curiosity...what can you tell me about mild disc space tearing at L5-S1. I had an xray and that was a finding...not sure how much of a tear but seems like it takes very little to cause back pain
Great video. So.. I actually have a Herman Miller aeron chair. Can you show me how to use it ultimately? 😅
100%. That is a great chair! You look the seat pan. Tip the seat pan as far sloping forward as possible. And move the arm rests low enough so they allow your elbows to hang directly at your side. And height should be so your feet can rest flat on the ground. Utilize those tips with what is taught in this video and give it a try. 👍🏼👍🏼
With my low back pain and SI joint pain sometimes those sit bones hurt when I sit on them..I may be sitting too long at that and hard seats hurt more when I sit..I do have bad posture though which could be stressed induced though. Thanks for your videos
I find that when someone has sat incorrectly for most of their life that when they do start to sit like I discuss in this video that their sit bones are tender or get uncomfortable after a bit. I also find that as they continue to practice sitting this way that those bones get to be less and less painful until they don’t hurt at all. It is almost like building up, calluses on our hands when we start getting out in the garden in spring.
This is why I like my ball-chair!
Absolutely!👍🏼
It's a shame that most modern chairs don't have the option of tilting the seat pan. They still have the audacity of calling themselves ergonomic when that is just not true! More than the seat tilting Ford you also need the sidearms to move inwards and be able to rotate to support your arms as you are typing.
I'm an architectural designer so I have some experience with this. It would be nice if there was a minimum requirement of features for a chair to be able to call itself ergonomic. These days it's a term that is loosely thrown around for just about any chair that goes up and down.
I completely agree with you.
I agree this is the way one should sit. However, when I try to sit like this, my upper back muscles start fatiguing after a few minutes. What to do?
That is not uncommon. I think that this video might give you some further insight on how to handle the upper half of the torso. Back Pain Solution: Ending Bad Sitting Posture
th-cam.com/video/VBb3LPu5QI0/w-d-xo.html
You said to lock the seat pan down. But if the seat back and (forward-sloping) seat pan move together, is that not OK? I can see a problem if the seat pan and seat back moved independently of one another... I guess I don't understand your statement.
Yours is a good question. The important thing is to lock the seat pan so that the surface that you are sitting on is stable. When you are sitting properly, the back to the chair becomes almost irrelevant, but the back to the chair should be locked. If for some reason, the locking of your seat pan with it sloped as far forward as possible means that the back of your chair is now pushing you forward, then you could unlock the back of your chair or lock it in a different position. I hope that makes sense.
@@PositiveMotionChiro Thank you so much for this additional information. Seat pan locked!
I've been practicing your exercises and somatic movements (thanks to @LearnSomatics) and the combination of both of your content has greatly helped me recover from my SI joint pain.
It would be really helpful to see you or someone else do this shirtless and from several angles shirtless so we can actually see your back curve and muscles and belly. This would also be able to see your breathing while in this seated position and where your breath is going. I can only assume your breath is going into your belly?? You say you can just relax in this position but obviously some upper back/shoulder muscles must be working to keep your shoulders from slouching forward and neck/head straight and high... So again being able to see someone take this seated posture shirtless would be super helpful. Thanks for all your videos and content.
That is a great suggestion. There is nothing like seeing the actual anatomy that we are discussing. I will kick it up a notch in the gym and see if we can’t do a reboot.
Anyone else distracted by the skeleton wearing the hat? haha!!
😂
How to sit in a car chair to keep the right position?
Tip the seat pan as far forward as possible or get a sloped seat cushion and slope it forward. Get into anterior pelvic tilt as much as possible.
All the difference...! Basically jutt your Butt out as you sit.
Spoiler: sit up straight. Saved you 12 minutes.
Sitting up straight can happen one of two ways.
Option #1: you can utilize your phasic muscles and you will look good will you work at it and as long as you don’t fatigue. It is what everyone has been taught and it doesn’t work long term. If it did everyone would have perfect posture.
Option #2 is to learn how to position your bones correctly when sitting to allow the weight of your body to be held up by your skeleton versus your muscles “muscling it.”
They both look the same but the feeling and the long term results couldn’t be more different. That is what this video teaches… not just sitting up straight.
Would you consider doing a video on Thoracic Scoliosis?
Excellent advice in your videos, thank you.. So glad i found this channel. From extensive experience of doing the wrong things and following generic exercise handouts i know for an absolute fact that this Gentleman knows what he is talking about.
Following a yoga injury to my foot and ankle i hopped about in a boot the hospital gave me for 1 year without a diagnosis. They didnt know what was wrong so i was passed about the MSK team. Everytime i seen someone different they would put me through a range of motion test. After which i couldnt walk for 3 days. On the ninth time in two months i refused to do anymore motion tests. I paid privately for an osteopath too. A lot of money in total.
Did it fix it? Nope, "go home, walk about as much as possible". Or "stay in bed, heres some weak diazepam and tramadol". In the end one morning upon waking and trying to get out of bed i heard a loud snap and felt a warm rush of liquid in my back. My L4/L5 had burst open. They had to kick my door down to get me to the hospital. I was screaming and my legs were forced to my face by spasm.
MRI? NO, thats too much trouble and expense. "Go home and walk around as much as possible".
Next visit to the hospital in extreme pain. Family member threatened to sue. They gave an mri and said i need an emergency operation. "Almost complete spinal canal obliteration".
Now i still have problems and L5 nerve root damage from the operation. Ive been around the world talking to all sorts of back treatment people.
That was the price i paid to be able to know for a fact, this guy knows his stuff.
Oh and by the way, 10 years after all my back trouble they tell me i have thoracic Scoliosis. And that ive always had it. After all the people i seen and people i paid you'd think I would already have known! Nope
Check out the Spinalogy Clinic (it's in Pune City, Maharashtra, India)