As noted by Hila physiotherapist Deimantė Grincevičiūtė, paradoxically, it is often not heavy physical work but the lack of it that harms the back the most. Long hours at the computer, low daily physical activity, and repetitive body positions gradually change the body’s biomechanics, causing various support and movement system disorders to increasingly affect people of working age.
“It is often thought that the main enemy of the back is heavy physical load, but in practice, we much more often encounter the opposite situation – the body is harmed by too little movement. Over time, some muscle groups become too weak, others are constantly overloaded, making it increasingly difficult for the body to maintain correct posture and effectively distribute the load. It is precisely then that the conditions for various support and movement system disorders begin to form,” explains the specialist.
Why shouldn’t you wait for the first pain signals?
According to the physiotherapist, one of the biggest mistakes is to think that it is only worth consulting specialists when pain becomes a constant companion in everyday life. According to her, the body usually starts signaling about its altered function much earlier.
“Before pain appears, a person may notice increased stiffness after a workday, need to change body position more often, reduced range of motion, or quicker fatigue when performing usual activities. Such signs indicate that the support and movement system is no longer functioning optimally. It is precisely at this stage that targeted exercises are most effective, as they help restore correct movement patterns and reduce the risk of more serious disorders,” says D. Grincevičiūtė.
Before pain appears, a person may notice increased stiffness after a workday, need to change body position more often.
Moving more is not always better
Although physical activity is undoubtedly important, the specialist emphasizes that not every activity equally helps to avoid support and movement system problems. According to her, it is important not only to move more but also to understand which movements the body lacks most today.
“People often think that if they go for a walk in the evening or ride a bike on the weekend, that is enough to compensate for the whole week spent sitting in the office. However, therapeutic exercise differs from regular physical activity in that it purposefully activates those muscle groups that work too little or incorrectly in daily activities,” explains D. Grincevičiūtė.
Pelvic floor muscles are important for good well-being
Specialists are paying more and more attention to pelvic floor muscles, although in society they are still most often associated only with women’s health after childbirth.
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“Pelvic floor muscles are an important part of the entire body stabilization system. Together with the diaphragm, abdominal, and deep back muscles, they help maintain correct posture, ensure spinal stability, and participate in performing daily movements. Weakening of these muscles can lead to pelvic floor dysfunctions, chronic lower back pain, or reduced physical capacity,” says D. Grincevičiūtė.
Pelvic floor muscles are an important part of the entire body stabilization system.
According to her, for this reason, pelvic floor strengthening exercises are beneficial not only for women after childbirth but also for men, older people, and everyone who spends most of the day sitting.
Inviting you to move together
To encourage Vilnius residents to pay more attention to movement and prevention, the Hila Rehabilitation and Sports Medicine Center is organizing free physiotherapist-led exercises this summer in two locations in the capital – on the roof terrace of Business Stadium Central and the terrace of the Park Town business park.
On July 14 at 12:00, a back strengthening exercise will take place on the terrace of the Park Town business park, Lvivo St. 101, aimed at those working sedentary jobs, feeling back tension, or wanting to strengthen back muscles and improve posture.
On July 28 at 16:30, at the same location, a pelvic floor strengthening exercise will be held for women and men who want to strengthen pelvic floor muscles, improve body stability, and overall well-being.
Two more free exercises will take place on the roof terrace of Business Stadium Central, Šeimyniškių St. 19C: on July 17 at 12:00 – back strengthening, and on July 30 at 16:30 – pelvic floor strengthening exercises.
All sessions last up to 1 hour. Participation is free, but places are limited, so advance registration is required: Park Town exercises, Business Stadium Central exercises
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