Reference; https://mbp-japan.com/jijico/articles/32364/
Modified and translated by CFJA
Does walking with items in your back pocket cause back pain?
Humans are thought to have a dominant right hand due to the left brain’s control over the right side of the body. When you carry an item in your right hand while walking, it increases muscle tension on the right side of your body. Carrying heavy items can cause your body to tilt to the right, leading to increased tension in the lower back muscles (quadratus lumborum and oblique abdominal muscles), which can result in back pain.
Among those who visit for back pain, many right-handed individuals carry their phone in the back right pocket. This habit can contribute to back pain, as it increases fatigue in the gluteal muscles on the right side, creating a significant imbalance with the left side. This imbalance can interfere with walking, particularly if the middle gluteal muscle (gluteus medius) weakens, causing a lopsided gait.
Normal walking requires the pelvis to remain level, allowing for straight movement. However, self-assessing whether you’re walking straight can be challenging. Here are some methods for self-assessment:
1. Walk along a white line on the road
While walking, focus on the continuation of the white line ahead rather than looking at your feet. Keep your back straight. If you veer off the line, it’s likely your center of gravity is tilted.
2. Check your posture in a shop window
Observe your reflection to see if your back is straight as you walk.
3. Step in place while looking at your reflection in a window
Stand within a square area (roughly the size of a cushion) and march in place for about one minute while keeping your back straight and knees aligned. If you drift out of the square, it suggests muscular asymmetry.
For individuals in their 40s and 50s, the appearance of a Trendelenburg gait (where the pelvis tilts downward on the opposite side when standing on a weaker leg) is a sign of muscle weakness. Strengthening the weakened muscles becomes necessary at this point.
The gluteus medius plays a critical role in slightly spreading the legs outward, similar to a chimpanzee’s gait, while maintaining pelvic stability. Additionally, proper walking requires coordination between the abdominal muscles (psoas major, psoas minor, and iliacus) and the four inner thigh adductor muscles (adductor longus, adductor brevis, adductor magnus, and gracilis). Without proper coordination of these muscles, walking straight becomes difficult. Addressing a Trendelenburg gait requires strengthening these muscles.
To prevent weakening of the gluteus medius and other muscles, right-handed individuals should consciously engage their left leg and the left side of their abdomen while walking. Additionally, focus on activating the inner thigh muscles. Simply paying attention to your walking habits daily can help prevent muscle decline.
Does physical decline really start at 40?! Are there secrets to preventing muscle loss? 01
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