I have low back pain and fallen arches. Are the two connected?
Fallen arches (excessive pronation) result in the shins and thighs rolling inwards. People who have fallen arches tend to have knocked knees. And when I was a child my parents paid for brackes to help straighten my legs. I still had fallen arches however.
Later on when, prior to enlisting in the army I learned how to lift my arches to hide what one doctor called "flat feet."
So how does fallen arches relate to low back pain?
Some anatomy is required.
The thigh and the front of the spine have two direct muscular connections. (If we counted the back of the spine there would be three.) The piriformis attaches to the front of the sacrum. It passes through the greater sciatic notch at the back of the pelvis to attach to the top of the thigh bone.
The psoas attaches to the front of the lumbar spine and the lowermost thoracic vertebrae.
It loops around the front of the pelvis to attach to inner aspect of the thigh at a protubance called the lesser trochanter. The lesser trochanter sticks out towards the back of the thigh bone, just below the neck.
If the thigh bones are rolled inwards, because of pronated feet (fallen arches) the lesser trochanter moves backwards pulling the attachment of the psoas with it. The tension in the psoas then pulls forwards on the front of the lumbar spine.
This rotation may also add tension to the piriformis which in turn pulls forwards on the sacrum.
The leverage of the psoas, since it folds around the pelvis, is probably greater, and it is perhaps greatest on the lower lumbar vertebrae.
If you've got low back pain and fallen arches, and it feels like your lower back is being compressed from within the body this may be the cause.
The first step, or an important step is learning to fix fallen arches. You may not actually need arch supports. You can learn instead, as I did, how to activate your feet and ankles so that your arches are no longer fallen. Interestingly enough these same exercises rotate the shins and thighs outwards.
However, instead of coming from the muscles of the hips, you can learn to generate this action using the musculature of the feet and ankles.
The next step may (or may not) be learning to control and stabilize the knee joints. In some situations I find it handy to activate the knees. The single joint muscles of the knee can control rotation of the lower leg with respect to the thigh and vice versa.
The next step is where you get to work on releasing the low back.
One possible cause of residual back pain, even after fallen arches have been corrected, are gluteal muscles that arent' firing. Glutes medius and maximus both have fibers that can act to externally rotate the thigh. And they can tilt the pelvis back relative to the thigh bones.
For myself I found that my left side gluteus medius felt empty. It wasn't firing. And so now I'm practicing activating both sides, but particularly the left.
Once fallen arches have been fixed, or as they are being fixed, training the gluteus medius muscles to activate may be one of the final steps in fixing chronic low back pain.
For learning how to activate the gluteus medius and other single joint muscles of the hip, check out the hip control guide. It's for anyone interested in deeper self exploration and self control of their body.
Here's a quick look at why scapular stability and thoracic stability are important. They allow you to do certain types of yoga poses with greater ease.
Here's my latest video on scapular stability.
What can you do while kneeling? How many kneeling yoga posture variations are there?
Some ankle stretches to make it easier to kneel and also to stretch the backs of the ankles. Learn actions you can do to make these poses more comfortable and more effective.
I can't say that I was happy to have injured my knee recently. After all, I'm a yoga teacher and it's part of my job to be able to show my students what I'm trying to get them to do. And that's when I discovered that perhaps it wasn't such a bad thing after all.
My latest ebook is designed especially for motorcyclists. The exercises in this book are designed to improve body awareness so that you can control your bike with greater confidence, particularly in the corners.
Here's my latest video on plank pose (with elbows straight) with a focus on feeling the mid section (to remove excess lumbar lordosis) and on feeling and controlling the shoulder blades (for scapular stability.)
Some basic exercises for feeling the ribcage and controlling it and then adjusting it for a balance between openness and relaxation.
Has anyone ever told you that you can use your spinal erectors to help you breath?
This set of exercises initially developed because I had collapsed arches. But even if you don't have collapsed arches they can be helpful for improving foot awareness.
I was asked, recently, if it was safe to squat if you have flat feet. Here's my answer. (this is also included in the tail end of the "heel stacking" video.)
In this next set of exercises for flat feet the focus is on the heel bones and how to stack them.
Exercises for collapsed arches. I actually have collapsed arches and I learned how to hide them so that I could join the army. I often use these foot exercises as a prelude to balancing on the fronts of the feet or balancing on one foot.
This book bundle includes my 5 yoga basics ebooks for $52.00. (After clicking the "Buy the Bundle Now" button you can use the sliders to reduce the price to $52.00.)
Centration can simply taken to mean centered. And rather than looking for maximal surface contact, a more sensible definition is balanced tension.
Stay balanced in yoga balance poses, keep your center of gravity over your foundation. Learn how your center shifts relative to your body.
The single joint muscles at the back of the knee joint are relatively small compared to those at the front of the knee. For knee joint stability, activate the hamstrings as well as the three vastus muscles.
The following sacroiliac joint stability exercises can be used to shape the pelvis. They may also be helpful in forward bending and backbending at the hip.
Key to improving balance and proprioception is the conscious control of tension. Tension can be used for both feedback and stability making it easier to stay balanced.
These yoga pose upper back exercises make it easier to feel the upper back (and lower back) so that it is easier to control them both.