6226 3632Clinics

Posture & Pain – S-Back

In the first of our three part series Posture & Pain, Principal Physiotherapist Sylvia Ho shares why a S-back posture is common in pregnant ladies. She also shares how to prevent this posture and exercises to relieve such lower back pain.

Transcript

Today we’re going to talk about what we call the Lordotic posture or the S-shaped posture. What is S-shaped posture? If you look from the side, you can see that she has a little bit of S-shape posture. Why is this posture not good for you or gives you lower back pain? The reason for that is because in this S-shape posture, you can see that your back is being compressed?
What is a normal posture? A neutral posture is this posture. You’re comparing this posture to this posture which is the S-shape posture. We can see that the lower back gets compressed. People think this is the ideal posture. Why do they think that? They think that because the media projects it as so. The models have this posture and women tend to wear high heels to try and have this posture. But in fact, it’s actually really bad for you back as you can see.
Now, there are two set of people, people with their center of gravity forward. You can imagine the pregnant ladies. If a lady is pregnant, the center of gravity is actually forward. To counter that center of gravity, the pregnant mom has to lean backwards. When they lean backwards similarly, they increase compression and creates this hollowing of the back or the S-shape posture. Another group of people who aren’t big can also have this posture. People who are slim, people who are not fit, people who have tummy muscles that are actually weak.
When you are in the neutral posture like this, you actually require your tummy to be very strong to hold you in that position. When your tummy muscle in the front here, especially in the lower part of the tummy muscles are weak, what happens is that your pelvis tilts forward into arched position and that’s how you land in a lordotic posture or S-shape posture. What are some of the aggravating factors for these people? These people with lordotic back or very arched back will not like activities that encourages even more extension or arching.
For example, breaststroke, backstroke and butterfly all encourage even more arching of the lower back. If they do swimming with these strokes, they’re going to end up with more back pain.
Other activities that provoke this posture are anything that requires arching, like the cobra position in yoga. So you don’t want to be doing cobra. The more you do cobra, the more arching there is which leads to more compression. Standing for a long time, walking for a long time, prolonged walking, running. The first exercise for S-shape posture or lordotic posture is the Child’s Pose position. Why do we need to do a child’s pose position? If you remember the lordotic posture, the s-shape posture, the back is really hollow. What we want to do is actually stretch out that lower back. To do that, what we want her to do is sit back into a U and stretch out this way. As she does that, she opens up her back and that’s going to ease a lot of that tightness. From this position, what we can do if it’s only one side that has pain, say for example it’s only a left-side pain, then we know that the left side muscles are a lot tighter.
We can balance this exercise by getting her to walk her hands towards the right. Walk both hands to the right for me and hold that stretch. You can see from this position, not only you’re opening up the back into a more flexed position or more rounded position, you also specifically balancing it to the left side so you’re stretching the left side a lot more. You can hold it there for 10 counts and you can come back and repeat.

The second exercise is what we call the back backward pelvic rock. What’s the goal of this exercise? Two folds. The first reason why we’re doing this is to strengthen the tummy muscle, the lower abdominals. Remember, we talked about the lower abdominals, the lower part of the abdominal muscle being weak. That’s why your pelvis tilts this way. The second reason why we’re doing this is actually retrain the ability of the brain to tell the muscles to activate into this position. It also stretches out the lower back. What we’re going to do is going to get her to as she lies, think about her tailbone. What I want her to do is actually take the tailbone away from the floor and putting it back down.
When you’re doing this exercise you want to be mindful that you’re using your tummy muscle here rather than pushing through your legs. Just keep pushing your legs to create the same movement but that’s not what we want. We don’t want you to cheat by using the legs. Remember, one of the objective is actually to build your abdominal muscles in front. You’re going to try and think about a string tied to your tailbone and you’re going to draw it up, pull your pelvis up towards yourself and then putting it back down without using your hammies, keeping it soft, just really using your abdominals.
In this position, she’s strengthening her tummy and she’s stretching out her lower back as well. This is what you need.
Third exercise is the hip flexor stretch. Remember the s-shape posture, the s-shape posture has the pelvis tilting forwards this way. The reason why it’s tilting forward this way is because the hip flexors get very tight in this position. Unless you stretch it out, you’ll never get out of the S-shape posture. To stretch your hip flexors, again to this position, half-kneeling position, make sure your pelvis is leveled facing forward. You’re going to tuck your tailbone in first as a start. The reason why we’re doing that is because I don’t want her to go into an arch posture. That’s just going to compress the back and it’s going to give her back pain. From this position, you’re going to lean forward until you feel a slight stretch in the front ham. Because the hip flexors attaches to the spine while stretching the right side, we’re going to arch the arm this way and get her to side bend this way to be a bit more specific in the stretch. You should feel it through here. Hold that position. Take a deep breath in, big breath out. You’re going to lean forward slightly more and you’re going to side bend a little bit more. Big breath in and out, come forward a little bit more and slight bend a little bit more. You can feel the stretch through there.

Recent Videos

Tone Up With Sanctband Singapore: Resistive Tubing Exercise
Tone Up With Sanctband Singapore: Mini Gym Ball Exercises
Tone Up With Sanctband Singapore: Resistive Exercise Band
Have you tried Facilitated Stretch Therapy?
The Effects of Mobile Devices – The Better Way To Use Your Phone
The Effects of Mobile Devices on Posture
resistive tubing
mini gym ball exercises
resistance band
Have you tried Facilitated Stretch Therapy?
mobile
mobile

50 Popular Articles That You May Find Interesting


Very professional and caring Therapists. My left foot has been hurting for a month. After 3 sessions, 80% of the pain is gone. I just need one more session and I think I should be fine. Thank you very much.
Theressa Lim
Theressa Lim
I had an excellent sports massage by Wan Ling, which was very different from the usual massage I've tried elsewhere. Wan Ling skillfully and systematically loosened every muscle in my upper back and neck over the course of an hour. If anyone is seeking relief from tense muscles, I would highly recommend making an appointment with Wan Ling.
Rebecca Lim
Rebecca Lim
Came to see Xue Ting with a broken shoulder for the last 6 weeks and was impressed with her attentiveness and ability to make me feel me feel comforted in my condition . Very dedicated and good therapist indeed .
Janet Koh
Janet Koh
They adopt a scientific and personal approach. The therapists put in a lot of effort to diagnose the issue before attending to it. Overall, I would strongly recommend their professionalism and methods.
Varun Sharma
Varun Sharma
Really good sports massage! Booking process was efficient too :)
Charmaine Miranda
Charmaine Miranda
Friendly and really professional service! I immediately felt welcomed the moment I stepped into the clinic! The physio offered me great advice beyond what I had asked, which allowed me to have a deeper understanding as to why I had my issue in the first place. With this kind of service, I would honestly recommend this physio if you are serious about getting better.
Jimmy Allen Poh
Jimmy Allen Poh
Thoughtful and sincere service. Highly recommended!
Benedict Koh
Benedict Koh
My mum received her first Apos treatment. We intend to continue until her hip muscles become strong. We believe in the treatment as we saw how amazing it was. The idea was simple. Really love that she can be herself again, for long term. The hip and knee cap operations offers 15yrs. Hence we reject the cost and short-life. My wish is that the treatment cost can be lowered and more are aware of this treatment. God bless and thank you team.
Victoria Soh
Victoria Soh
Look for Soo, he is a great physiotherapist . Always communicating and always asking for my feedback. I’m on the right path to recovery all thanks to Soo. Two thumbs up.
Daniel Wang
Daniel Wang
Xue Ting has been working on my troublesome QL, hip girdle - basically the whole left lower kinetic chain! She has been patient, strong and cerebral in her approach to my 48 year old compensatory mechanisms. Her strong massage will finish with an assessment of muscle imbalance and poor activation with finally a retraining back to healthy movement.I’m impressed! Thanks Core Concepts!
Brett McLaren
Brett McLaren
I went from barely understanding physical therapy for injuries, to highly recommending Core Concepts to friends and family for their aches and pains. Ken was knowledgeable, patient and explained symptoms and consequences in a simple, relatable manner. I hope more people will come to understand how physio is a much better alternative to short-term painkillers.
Manda Misso
Manda Misso
Ken is really amazing!
Terry Tan
Terry Tan
The physiotherapist here explained the problem very well and provided me with exercises that helped improved my condition.
Ferdinand Mar
Ferdinand Mar
I have been experiencing great pain on my shoulder coupled with occasional numbness on my arm. Thanks to Ken Liew, I felt so much relieved after my first session. He was very patient and knowledgeable and had definitely made my 1st visit to a physiotherapy clinic a very memorable one. Thank you so much Ken
Bee Choo Gian
Bee Choo Gian
I have been experiencing knee pains lately especially walking up and down the stairs. The pain was so bad that I was very concern. I chanced upon CoreConcept on FB and book an appointment with them at Camden Medical Centre. My therapist was Ken Liew, he is very professional and knowledgeable. He did a thorough job to assess my condition. To my surprise I felt immediate relieved on my knee after the first session with him! Amazing! Looking forward to my next session. 😊
Sandy Toh CH
Sandy Toh CH
Hi I am Sally and I am in my late sixties. I have endured a year of thigh(joint) pains and thought that it must be due to old age. Visited Core Concepts at Novena and after only 2 sessions, my condition improved so much that I was able to climb stairs easily again. THANKS to my Physiotherapist Samuel Ong who is extremely polite, professional and knowledgeable.
Shino Tutu
Shino Tutu
I have had several sports related injuries and Core Concepts has saved me and put me "back to new" each times! The therapists are excellent - knowledgeable and professional, and the receptionists (Carol, Adiqah and Rin) are always friendly and helpful. They even give me oreo cookies for my children! :)
Paola Venturini Hubert
Paola Venturini Hubert
Highly recommended for sports massage
Simon Ray
Simon Ray
Extremely friendly staff and therapists! Folks Novena Square are just simply smiley and happy. Coming here towards the end of the work day always brings up my mood. Therapist and coach are fabulous. My condition improve so much that I can even start to train up some of my predominately unrealized problems. Highly recommended!
Von Ling Wei Hao
Von Ling Wei Hao
I go to Novena and Cheryl is my therapist. She was upfront from the get go about my neck condition. I liked her honesty and said we'll give it a try. I was better after 4 weekly sessions and continued to go to her every 2 weeks. With her help I am in a better condition, had to put in effort on the exercises she taught me as well.
Tania Chevrez
Tania Chevrez
Li Hoong is a very dedicated sports massage therapist and functional trainer. Her ultimate goal is the client's holistic well-being. Highly recommend.
Pei Yee Wong
Pei Yee Wong
i have tried different physiotherapy sessions with almost 10 physiotherapists in india and in Singapore, my back pain was treated well by CHERYLL, with God's grace , i was pain free only after Cheryll attended to me. Thank you Cheryll and core concepts for the great experience.
Madiha Sadiq
Madiha Sadiq
I am working with Yiren on my knee after my ACL/MCL reconstruction and recovery has been good! He does a thorough job to assess my progress each session and challenges me to push myself to get to various milestones. He's extremely friendly and helpful despite my many questions. Thanks!
Yingling Huang
Yingling Huang
After many different physio and massage sessions in different places, my experience with the core concepts team has been the best. I started seeing them for sports massage, and now for my knee rehab. The level of care and attention makes me want to do more for myself. Isn't this most important when one tend to slack off with the prescribed exercises?
YitKoon Gan
YitKoon Gan
Very friendly and professional physiotherapist as well as receptionists within the clinic. Dr. Issac Wong is easy to approach and came up with alternative ways for me to strengthen my weak thigh muscles and it really helped in reducing my knee pain! Thanks :)
Sam Costanza
Sam Costanza
The best physiotherapist ever. Cheryl is really good. Doesn't shortchange me of time and make sure I feel better before she lets me go. The front desk staff are great too. Very accomodating and friendly. Thank you Carol and Farrah. Only thing if they can give instructions to how to go to their place will be great. Usually only unit number but do give some details like mrt exits and directions to lift and such will be excellent. Coz I almost got lost in 2 different places. Overall still love core concept because of Cheryl! Thank you Cheryl!!
Jeanette Goh
Jeanette Goh
Found out about Core Concepts last year through social media and made an appointment as i was experiencing some neck and shoulder discomfort after a traffic accident. My therapist was evidently experienced and was able to pinpoint the cause of my aches. The one thing i loved about my experience at Core Concepts is that they are not like typical physiotherapists who simply prescribe take home exercises, instead my therapist was extremely hands on, helping me to massage my neck at the right spots to relief the stiffness - best massage ever! Would highly recommend Core Concepts!!
Claire Chia
Claire Chia
Easily the best physio clinic I've been to.
Natarajan Baradwaj
Natarajan Baradwaj
The only physio clinic i trust! A unique approach to treating pains, you simply have to try it out for yourself. Have recommended many friends and family and core concepts has not disappointed. Thumbs up!!!
Claire Chia
Claire Chia
From the reception to the therapist, they are friendly and nice. I was taught on a 2 steps stretching to strengthen my leg muscles that I can do it myself daily and It did help :) Will recommend to anyone who wish to have therapy sessions.
Jaz
Jaz
Knowledgeable and brilliant!
Brenda Chong
Brenda Chong
-emails with advertisement and birthday wishes came, but they didn't think that their customer (with 4/10 sessions remaining in his package) would have expected a reminder of ANY kind if his package was already expiring. I asked the clerk from my last visit how many sessions I had remaining, and she told me 4, with no update on the expiry at all. -assumed I wanted a physiotherapy (PT) appointment when my past SMS have always been for sports massage (SM); whenever I asked for "available slots", they would give me the slots for SM. yet they suddenly gave me the list of available slots for PT ytd. I'm also to blame for not verifying and reading their long SMS carefully.-their masseuse is very good though, skilful and respectful. They ask important questions to understand their client before starting on the SM. I'd still return even though the administrative process is lacking.
Beale Liu JieXiong
Beale Liu JieXiong
BOOK A PHYSIOTHERAPY APPOINTMENT

You can easily request for a physiotherapy or fitness appointment through any of the 3 convenient ways below with your preferred date, time and clinic location. Our staff will be happy to help allocate you to the first available appointment slot that best fits your convenience.

Home
via Telephone

Call our central-line at
+65 6226 3632

Home
via SMS

SMS your name, preferred date, time and clinic location to +65 9232 2661

Home
via Email or Online Form

Email your preferred physiotherapy appointment slot to enquiry@coreconcepts.com.sg or






Physiotherapy & Functional Wellness