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 hip muscles that aren't working properly. One of the best ways to train the hips (in my experience so far) is with balancing on one foot poses and exercises. These types of exercises can force awareness to the supporting leg hip and can be used to explore imbalances between the sides.
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.
The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!
Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.
How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.
Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.
Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..
Some hip flexor strengthening exercises.
These yoga poses can be used as arm strengthening exercises.
Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.
One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.
Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.
Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.
This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.
The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.
To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.
Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.
For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.
Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.