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Archive for the
‘Body | Back’ Category

Home / Body | Back

March 17, 2025

Janes daime

Body | Backfascia

Sacrum tension and lower back pain: what you need to know

Sacrum tension and lower back pain: what you need to know 0

Sacrum tension and lower back pain: what you need to know

Lower back pain, especially around the sacrum, is a common issue caused by sitting too much, poor walking mechanics, and a lack of movement variety. Over time, these habits can dehydrate and tighten the muscles surrounding the sacrum, making them unresponsive.

When this happens, you may feel hip weakness, restricted mobility in the pelvis area, and ultimately, lower back pain—particularly near the sacrum.

The role of these muscles in movement

The muscles around the sacrum are not just there to support—they need to be mobile. Their primary job is to assist in standing up movements, rotation of the body, and hinging patterns like bending forward.

If these muscles lose mobility, the lower back takes on extra strain, leading to discomfort, stiffness, and pain.

How to manage pain and restore healthy movement

To keep the fascia surrounding these muscles hydrated and functional, two key approaches can help:

1. Myofascial release (MFR)

Using a tennis ball, lacrosse ball, or massage ball to target these areas can restore hydration and improve sensory awareness. This helps release tension and reconnect the fascia network from your feet to your lower back.

2. Movement integration

Engaging in movement that involves both the thoracic cage (upper body) and the hips is crucial. One essential concept to understand is thoracic and hip rotation:

  • When your thoracic cage rotates (for example, when you twist your upper body to look behind you), there should be a natural rotation of the hips in response.
  • However, if your fascia is tight and your sacral region lacks mobility, this connection gets lost, leading to compensation patterns and added strain on the lower back.
  • Restoring this coordinated movement through rotational exercises and mobility work can significantly ease tension and improve the way you move.

Have a look at this exercise, the rotation of the legs are very subtle on this video, I hope that will help you understand what I mean 🙂

The impact on daily movement

Combining MFR and movement practice will help restore natural function to these muscles, reducing tension and improving the way you walk and stand.

By maintaining hydrated, responsive fascia, you give your body the ability to move with less restriction, better support, and less pain.

Take care and remember if you want more inforamtion and you are struggling with making progress in your pain free journey, get in touch via wahtsapp or make a free call appointment to discuss your questions.

James Body therapist

January 15, 2025

Janes daime

Body | Backfascia

Why would you ignore something so important in the human body?

Why would you ignore something so important in the human body? 0

Let me give you two examples to help you grasp one fundamental aspect of fascia.

First, picture the scaffolding used in construction—structures that connect the bottom of a building to its very top, providing stability and support. You see it, right?

Now, think about the fascinating documentaries on trees—how they communicate through their root networks, spreading signals across vast distances. A single tree can warn another miles away about a potential threat.

Now, put these two together: a scaffolding system combined with an intricate communication network. That’s one way to understand fascia.

Fascia is a supportive, connective tissue embedded with neurotransmitters. It runs throughout your entire body, influencing how you move, stand, and feel—and it all starts from the plantar fascia.

Why does this matter?

When you experience pain (excluding injuries from contact sports or accidents), the culprit is often weak or poorly connected fascia—most commonly due to dehydration.

A weak fascia network forces the body to compensate, creating inefficient movement patterns. Over time, these compensations lead to overload and excessive stress on certain areas, resulting in pain.

The big mistake in pain management

If you treat chronic pain with a muscle-segmented approach, focusing only on the site of pain instead of the fascia’s structural integrity, you’re setting yourself up for a long and frustrating battle.

This outdated method often leads to mediocre results, increased fatigue, and even more stress on your body.

The key? Address the fascia. Hydrate it, restore its connections, and give your body the structural support it needs to move efficiently and pain-free.

Lower Back Pain and Its Misconceptions, What You Should Know ! 0

Lower back pain is a huge problem that affects lots of people all over the world, making daily life tough for many. There’s a lot of advice out there, but also a lot of misunderstanding about what causes lower back pain and how to fix it. This post will help clear up some of those misunderstandings by showing how everything in our body is connected, which can lead us to better ways of dealing with the pain. You’ll get an idea of how I approach treating lower back pain.

back pain

Understand the Job of Your Joints/Sections of Your Body🦴

Our bodies are like well-oiled machines, with each part doing its own thing to keep us balanced and moving. Scott Hogan talks about this in his book “Built from Broken” (website). He says our ankles need to move freely to walk on different surfaces, while our knees need to be stable to hold up our upper body. Our hips need to be loose for all kinds of movements, like walking or bending, which means our lower back needs to be strong to hold up our upper body. Being able to move our upper body well is crucial for movement and breathing right. Knowing how all these parts work together helps stop lower back pain and keeps our body working well.

Do Not Focus Where the Pain Is 🎯

A lot of people try to make their lower back stronger because they think it will stop the pain. But if you don’t also work on making your hips and upper body (thoracic cage) more flexible, you might actually make things worse. This shows that just working on the sore spot isn’t enough. We need to think about our whole body to really solve the problem.

Understand How Your Spine Can Move Is Key🗝️

The spine’s ability to bend, stretch, twist, and turn is really important for how we move. Keeping our spine flexible and strong means we can do our everyday activities without pain. The best way to keep your spine happy is to use it in all the ways it can move. This includes standing up straight and making sure your feet, ankles, knees, and hips are all lined up right.

I know this might sound complicated, but it’s actually pretty straightforward. Just by being aware of how you move your body in daily activities, like walking or squatting, you can make a big difference.

TIPS FOR YOU, TO ACT ON NOW

Understanding Body Mechanics

  • Stay Active Throughout the Day: Keep moving around during your day. Changing how you sit or stand and taking short walks can help keep your hips and upper back flexible.
  • Incorporate Movement Variety: Do different activities that get you moving in various ways. This could be gardening, dancing, or anything that gets your whole body involved. Movement is key, so keep moving but don’t push through pain.
    See instagram post for movement to get you out of sitting position

back pain

Core Engagement

  • Core Engagement: Pay attention to using your core muscles during your daily activities. A strong core helps support your lower back and lowers the chance of getting hurt. Practicing deep breathing helps support your back too.
    See instagram post for optimal breathing

Lifestyle Adjustments

  • Ergonomic Adjustments: Change your workspace and home to make sure you’re sitting and moving in ways that don’t hurt your back. Use chairs that help keep your spine’s natural curve and make sure your screens are at the right height.
  • Stress Management: Being stressed can make your muscles tense, especially around your shoulders and mid-back. Trying out deep breathing or mindfulness can help relax these muscles.

Listening to Your Body

  • Recognize Pain Signals: Pay attention to your body and notice when it’s telling you something hurts. Changing how you move or taking breaks can help avoid making the pain worse. Include break every 20/30 minutes
  • Hydration and Nutrition: Drink plenty of water and eat well to help your body, including your muscles and joints, work better. Be careful with coffee though—I love it too, but it can dehydrate you, so make sure it’s not all you’re drinking!

Conclusion

Getting to know the balance between moving freely and being stable helps us see lower back pain in a new way. By looking at our body as a whole, we can find better relief and improve our overall health. Remember, your spine is super important for everything you do—take good care of it!

If you have been struggling with chronic pain for too long and you are looking for a long term solution, I have been helping people with corrective exercises and functional training.

Feel free to reach out

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