BPL5: Back Pain from Sitting Too Much

by | Oct 24, 2017 | Podcast

In this episode, the second half of the interview with Karen Gabler, we talk about back pain from sitting too much.  Karen explains how sitting causes back pain by shortening the iliopsoas muscle.

We also cover the importance of movement, core training, posture habits and the mind body connection.

Karen also goes deeper into Your Body’s Brilliant Design and the Sustainable Body System.

Karen’s new book, Your Body’s Brilliant Design, A Revolutionary Approach to Relieving Chronic Pain, is out now on Kindle and in paperback.

 

EXCERPTS FROM THE SHOW

"Often stress and compression in the mind will create sress and compression in the body" - Karen Gabler

The Iliopsoas and back pain from Sitting Too Much

  • A specific muscle called the iliopsoas……along with the sacroiliac joint……the most important muscle to connect to….
  • (with prolonged sitting) it gets shortened…..when we get up to stand, it stays stuck in the shortened position and pulls the back out of alignment.

 

Core Training

  • Your core is holding you up from deep inside the body. And that inner core is what aligns all the joints and all the muscles from the inside out.
  • We have this cultural obsession with strengthening our abdominals and our glutes and our back extensors, but actually that’s the outer core…………..the inner core is deeper and it needs different kind of training, it’s more subtle.
  • The movement muscles are not designed to hold you up, they are designed for movement. The inner core is designed for postural suspension and support. So those muscles work slightly differently and they never run out of energy. It’s a very efficient system that holds you up.
  • Deep in the inner core, when it’s relaxed and supple and pliable, it naturally holds you up, so it doesn’t take much energy.

 

Habits

  • We go back to our habits of movement, this Sustainable Body routine helps us break those habits and come into a more optimal alignment.
  • A habit is a habit and if we are not using ourselves well we can’t tell because it’s going on unconsciously……my book gives people an opportunity to learn that those habits can change.

The Mind Body Connection

  • You cannot be stressed if you are breathing fully and deeply, it’s impossible for the body to do both.
  • If you sense things and feel things and put attention to things..things can change.
  • When we breathe deeply, we are massaging the spine and the psoas.

The Sustainable Body System

  • Sustainable body work is functional movement….how do you use yourself when you sit, stand and walk.
  • I am so honoured to be able to work with each of the people I work with. It’s just a privilege that someone comes into my office and says “I’m in pain and can you help me?” And that I can give people with my hands, and with my sustainable body routine, ways to empower themselves to take care of themselves.
  • If you really look at the way the body’s designed, it has an architecture that’s perfectly supporting the spine……it’s very well designed, absolutely brilliant, we just need to learn how to use it well.
  • My book is about a very user friendly way to take care of your fascia so it can align you and hold you up.

Today’s Guest

Sustainable Body creator, author and therapist Karen Gabler

Thanks for Listening!

 

To share your thoughts on back pain from sitting too much, or any thing else in the show:

  • Leave a comment below.
  • Share this show using the social media sharing buttons.

To help out the show, click a link to iTunes, Stitcher or TuneIn:

  • Subscribe.
  • Leave an honest review.

Thanks to Karen for joining me this time.

Best,

Iain

 

Find more episodes of the Back Pain Liberation Podcast here

Natural Vagus Nerve Stimulation

Natural Vagus Nerve Stimulation

How to stimulate your vagus nerve naturally, Instant relaxation. With practice develop better vagal tone and greater resilience to stress and chronic pain | Podcast BPL32

james-tang-upper-and-lower-cross-syndromes

BPL13: Upper and Lower Cross Syndrome Explained with James Tang

Upper and lower cross syndrome – the two basic postural dysfunctions according to James Tang. Find out how to deal with recurring back pain. Podcast episode show notes.

Ortho-bionomy with Vienna Dunham Schmidt

BPL21: Ortho-Bionomy with Vienna Dunham Schmidt

Ortho-Bionomy explained by Vienna Dunham Schmidt•Tight Muscles and Chronic Pain•Ortho-Bionomy Therapy•Stress Mindfulness and Breathing•Podcast show notes

rib-out-of-place-back-pain

BPL22: Can a Rib out of Place Cause Back Pain?

Can a rib out of place cause back pain? Listen to Vienna Dunham Schmidt explain release of tight muscles around the ribs. Podcast show notes.

chronic back pain causes

Causes of Chronic Back Pain [Book Giveaway]

Learn what causes chronic back pain and why it needs to be treated differently to acute pain conditions with Dr. David Hanscom| BPL37 Podcast show notes

Lee Albert

BPL12: Live Pain-Free with Lee Albert

SHOW NOTES Live Pain-Free: Eliminate Chronic Pain without Drugs or Surgery.   Find more episodes here Lee Albert was a newly-qualified massage therapist when, over 30 years ago, a car accident left him suffering frequent migraine headaches. For 3 years he sought help...
BPL5: Back Pain From SittingToo Much

BPL5: Back Pain from Sitting Too Much

Back pain from sitting too much. Listen to Karen Gabler on the iliopsoas,movement, core training, posture habits and the mind body connection

bpl 16 back pain trigger points

BPL16: Back Pain Trigger Points

Find out about back pain trigger points with Dr. Jeremy James. Win a copy of The Younger Next Year Back Book. Podcast show notes.

Intentional Living

Intentional Living

How to live a more intentional life to break the cycle of chronic pain | Healing power of dogs | Relax tight back muscles audio download | Podcast BPL31

Lack of Motivation to Exercise

BPL9: Lack of Motivation to Exercise

Lack of Motivation to Exercise. Tips and tricks to get motivated and get training from the creator of Moving Stretch, Suzanne Wylde and host, Iain Barker. Also back pain prevention, mind-body connection and resistance stretching.

Spine Surgery [Don't Make a Terrible Mistake]

Spine Surgery [Don’t Make a Terrible Mistake]

Learn why spine surgery is not appropriate for the vast majority of people with back pain and find out what you should be doing instead. | BPL36 Podcast show notes

Healing visualization - 2 easy wins for your inner game

Healing Visualization [2 Easy Wins for your Inner Game]

Discover 2 visual hacks to motivate and inspire you in your journey out of chronic pain. With Heather Pearson, creator of the Pearson method

Active Release Technique

Active Release Technique [ART]

Active Release Technique [ART] Tight hip flexor release for lower back pain. Root cause of piriformis syndrome. BPL28 with Heather Pearson

Pilates for back pain with Gillian Greenwood

BPL1: Pilates for Back Pain with Gillian Greenwood

Find out about the benefits of Pilates for back pain in this podcast episode with Gillian Greenwood. Gillian has been teaching Pilates for 17 years

Horse Riding and Back Pain

BPL23: Back Pain and Horse Riding

BPL23: Back pain and horse riding. Listen to Dr. Jim Warson, author of The Rider’s Pain-Free Back on back strengthening exercises, the right horse + tack.

Back Pain at Work [Don’t Overlook This Common Cause]

Back pain at work. Don’t overlook major cause of work related back pain. Tips and tricks to reduce work stress | Podcast BPL34

bpl 15 spinal creep

BPL15: Creep and Back Pain

Creep and back pain with Dr. Jeremy James. Sitting still for 20 minutes or longer puts your back at risk. Find out how to avoid creep. Podcast show notes.

What Does a Chiropractor Do?

BPL17: What Does a Chiropractor Do?

What does a chiropractor do? Find out what a chiropractor can do for your back pain. Overcoming anxiety to beat back pain. Podcast show notes.

Introvert or Extrovert Personality Type Podcast BPL 33

Introvert vs Extrovert [Why Your Personality Type Matters]

Find out why your personality type is important. Introvert vs extrovert. Recognise and cope with demands of your social environment | Podcast episode BPL33

Anxiety and back pain BPL29

Anxiety and Back Pain [Book Giveaway]

Anxiety and Back Pain. How to improve your emotional state. Gut health, chronic pain and depression – Heather Pearsons go-to recipe. Book Giveaway | BPL29

BPL10 Suzanne Wylde Listen to your body

BPL:10 Listen to Your Body with Suzanne Wylde

Listen to your body. Keep an open mind and try things. Whatever works for you has got to be good. So says the founder of Moving Stretch, Suzanne Wylde in episode 10 of the Back Pain Liberation podcast. Find podcast links and show notes here.

Back Pain after a Car Accident

Back Pain after a Car Accident [Podcast BPL26]

What to do about back pain after a car accident with respected therapist and author of Back Pain Free, Heather Pearson. [Podcast BPL26]

How to Fix a Thrown out Back with Dr Jeremy James

BPL14: How to Fix a Thrown out Back with Dr Jeremy James

How to Fix a Thrown out Back. Dr Jeremy James says it’s better to get moving straight away. Hear how to fix your thrown out back faster! Podcast show notes.

How to Handle Stress

How to Handle Stress [for Back Pain Relief]

How to handle unavoidable stress and get out of chronic stress-related back pain. Mindset to break the chronic pain cycle has 3 essential characteristics.

BPL20 Correcting posture causes pain

BPL20: When “Correcting” Posture Causes Pain

When “correcting” posture causes pain with Dr. Sebastian Gonzales. Win an audiobook copy of ‘I Will Beat Back Pain’. Podcast show notes.

Moving Stretch with Suzanne Wylde

BPL8: Moving Stretch with Suzanne Wylde

Moving Stretch creator Suzanne Wylde on back pain self care and stretching for less flexible people, A must-listen if you have an inflexible back. Can emotional stress cause back pain?

Should I Go to the Doctor for Back Pain

BPL11: Should I Go to the Doctor for Back Pain

Should I go to the doctor for back pain? Should we treat back pain as a medical problem, to be dealt with by medical professionals? Alternatively, should we try to tackle the problem ourselves? Avoid frustration by having a more concrete idea of what your doctor can actually do for you.

End back pain forever with Chris Kidawski

BPL2: End Back Pain Forever with Chris Kidawski

Find out how to end back pain forever in this podcast interview with Chris Kidawski. In his new book he explains his myofascial release process.

Back Pain from Deadlifting

BPL18: Lower Back Pain after Deadlifting

How to avoid lower back pain after deadlifting with Dr Sebastian Gonzales•Morning Back Pain•Tight Lower Back Muscles•Movement Is Medicine•Podcast show notes

Taming Chronic Pain with Amy Orr

Taming Chronic Pain with Amy Orr [Book Giveaway]

Find out how to tame chronic pain for a more enjoyable life with Amy Orr | Podcast BPL 38 [Book Giveaway]

BPL19 mri for back pain

BPL19: MRI for Back Pain

MRI for Back Pain. Dr. Sebastian Gonzales explains the merits and limitations of MRI scans for back pain diagnosis. Podcast show notes.

CJ Ramin crooked back pain

BPL6: Outwitting the Crooked Back Pain Industry

Find out how to outwit the crooked back pain industry and take control of your own well-being with Cathryn Jakobson Ramin.

Cathryn Jakobsob Ramin holding a spine!

BPL7: How Cathryn Jakobson Ramin Trains to Beat Back Pain

Cathryn Jakobson Ramin talks about core training myths and mistakes to avoid. Find out her approach to training a strong, functional core and beating back pain. Podcast links and show notes.

Chris Kidawski myofascial release techniques back pain

BPL3: Myofascial Release Exercises with Chris Kidawski

Find out how to end back pain forever, second half of the podcast interview with Chris Kidawski. In his new book he explains his myofascial release process.

How to relax tight back muscles

Tense Back? Here’s a Quick Way to Relax Tight Back Muscles | BPL24

Learn a simple way to relax your tight back muscles. Find out the 8 steps to the ‘Relaxation Response’ in the blog post or accompanying podcast episode.

Gabler Sustainable Body - Sacroiliac Joint Release for Back Pain

BPL4: Sacroiliac Joint Release with Karen Gabler

According to Karen Gabler, most back pain is from a misaligned or stuck sacroiliac joint at the base of the spine. Find out about sacroiliac joint release.

Back pain from driving

Back Pain from Driving

Back pain from driving with Abby Beauchamp author of Reverse Button. Download free guide: How to Avoid Back Pain from Driving | Podcast BPL30

Get Free Audio Download

Enter your email for updates and instant access to guided relaxation session

No spam - ever

Opt out any time

You have Successfully Subscribed!

Get Free Audio Download

Enter your email for updates and instant access to guided relaxation session

No spam - ever

Opt out any time

You have Successfully Subscribed!

Relax Tight Back Muscles

🎧 Enter your email for updates and get free instant access to a relaxation technique audio MP3 download

Lose that tension today!

Great - you're in! Just click the link in the confirmation email to get your download. Sometimes an overzealous spam filter might send it to the junk folder so you might find it there 😢