In the Venn diagram of my life, the overlap between crafting and fitness just expanded.
Links between handcrafting and improved mental health have been studied and documented, but what about physical health? I typically associate the many hours spent hunched over my knitting and crochet with poor posture, back pain, and increased risk of carpal tunnel. However, I recently saw something which has put me on a mission to change that.
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| Worlds collide: I already use yoga to ease craft-related aches. Now, spinning has become a tool to correct my posture. |
Perusing Instagram instead of folding laundry, I came across an intriguing image. It was two skeletons viewed from the side, one with an exaggerated spinal curve. The caption explained one skeleton demonstrated an anterior pelvic tilt, while the other showed a neutral spine and pelvis.
The reason for killing time on Instagram in the first place was due to searing lower back pain. It's been plaguing me for a while, ebbing for a bit just to flare up again. Oddly enough, what really seemed to help was heavy weight lifting, deadlifts especially. It seemed counter intuitive until I read more about an anterior pelvic tilt, which is a forward tip of the hip bones. It is typically cause by weak core muscles, weak muscles in the back of the legs, and shortened or tight hip flexors, which pull the hips forward. Often caused by a lot of time spent sitting, the tilt can cause lower back pain. Other indicators include flat feet and knees which collapse inward. It was like someone had been following me around, documenting everything!
So, I began avid research into anterior pelvic tilt. The more I learned, the more it seemed to fit. As long ago as my first pregnancy, I'd joked about my sway back, comparing it to that of an old horse. Having kids certainly did a number on my abdominal muscles, and I do sit a lot. It also explained why heavy lifting helped; on those days I was especially careful with my form (posture) and was focusing on the muscles which keep the pelvis properly aligned. As part of my self diagnosis, I performed all the tests: stood against the wall to check the space between it and my lower back, located my front and back hip bones before the mirror to see if the back was substantially higher.
After deciding, with absolutely no input from a doctor, I have a forward tilting pelvis, the next step was to learn how to fix it. Turns out, it's rather easy: stretch out the hip flexors and quads; strengthen the core, glutes and hamstrings; and stand up straight with the lower abs pulled in and tailbone tucked down.
I realize it is generally a bad idea to diagnose and treat a condition without consulting a doctor, and I'm not recommending it. In this instance, though, I rationalized no harm can come from stretching my legs and standing up straight. So, I tried being really mindful of my posture while cooking supper that night. It seemed to help with my back pain right away, which is where the handcrafts come in.
Generally, I spend my creative time sitting, with one exception… spinning, specifically spindle spinning. I decided to test it out. I spent two days spinning while concentrating on my posture. It really wasn't difficult to do. I am well-practiced enough with my spinning, it doesn't require much concentration. I'm also used to being aware of my body mechanics while spinning to avoid repeated motion injury.
After just two days of stretching and focusing on my posture, my back feels amazing. With a sweater quantity of wool yet to spin, I see a lot of fiber therapy in my future!
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