Pilates, Back Pain, & The Tattoo Artist

Transcription

1 Pilates, Back Pain, & The Tattoo Artist Kelly Anne Daye August 2014 Austin, TX

2 Abstract A tattoo artist spends his career in forward flexion 99% of the time. The clients are generally laying down or sitting in a way which makes it almost impossible to keep a healthy posture while working. The tattoo artist is responsible for finding the best position in which they are able to apply their craft and to keep the client comfortable. The shoulders are drawn forward with the arms reaching out and the overall position of the back is slouched. Over time, there are a considerable number of things that could go wrong involving the musculature and overall structure of the upper and lower back. The primary problem that is most commonly experience is lower back pain. Posture is of the utmost importance and by creating awareness within the body through Pilates, we can learn what postures to avoid and how to stabilize the spine.

3 Table of Contents Title 1 Abstract 2 Table of Contents 3 Anatomical Description 4-6 Case Study 7 Conditioning Program 8 Conclusion 9 Bibliography 10

4 Muscles of the Back & Lumbar Spine The extensor muscle group that contributes to a large portion of important movement in the back is the erector spinae. When movement occurs in the body involving the back, the erector spinae is responsible for returning the spine to it's upright erect position after the completion of activity. The tendinous origin of this group of muscles is very broad and runs from the iliac crest, through most of the lumbar vertebrae and several of the lower thoracic vertebrae. These subdivisions end up forming together in the lower back and this gives it an immense amount of strength. If we are looking at the muscles of the back as a whole, this group appears to form one solid muscle. Upon further inspection, it is easy to see that the higher we travel up the back it becomes more muscular and the fibers eventually separate into three smaller groups: the ilicostalis, longissimus, and spinalis. Figure 1. Back View Figure 2. Front View It is also important to note that the erector spinae secondarily contributes to movement involving rotation, flexion and extension of the spine, and movement of the head. The muscles that control these actions are a part of the sacrospinal muscle group.

5 The Lumbar Spine The lumbar spine consists of five vertebrae; L1-L5. It is safe to say that they are considered the base of the spinal column. They allow for movement and flexibility in the back and are an integral part of general mobility in that area. These five vertebrae are the largest of the spine and together form a reverse C curve in the lower back. Due to the fact that these vertebrae are the largest in size in this region, the cervical or thoracic regions of the spine are as well. With this larger circumference, the nerves are able to move more freely and back pain is more likely to happen for this reason. The lumbar spine is connected to the pelvis and together, they are primarily responsible for carrying the weight of the entire trunk.

6 Kyphosis-Lordosis Kyphosis-Lordosis is a disorder commonly experienced by people who are required to sit in a chair for long periods of time. Tattoo artists fall into this category as they are required to draw all day long or are tattooing images which they then apply to real body. Either way, they are sitting forward in a chair to do their work. What they experience are relative to ideal alignment and what they then tend to experience: Forward head position Hyperextended cervical spine Scapulae that are held in an anteriorly rotated position Excessive flexion in the thoracic spine Hyperextension in the lumbar spine An anterior tilt of the pelvis Overly stretched neck, upper back, and erector spinae Shortened hamstrings and weak pelvic floor Tightness specifically in pec minor

7 Case Study The person I will be working with is Gabriel Cancino. He is a 32 year old male that works between hours a day. He normally rides a fixed gear bike as a form of transportation to and from work, but recently gave it up due to the pain and fatigue he was experiencing in his back. Over the last two years he has been working two jobs, both of which required him to be in forward flexion for 99% of his day. Previously he worked as a bartender/bar back, while also going through a tattoo apprenticeship. Much of his time is spent in a chair whether he is tattooing or drawing. Over time this has caused pain in the lumbar spine and has also resulted in neurotension running up his back. This has made it difficult for him in the workplace as well as getting to and from work on his bicycle. He explains that on occasion his lower back will feel an immense amount of strain and pain for minutes at a time. If these issues are not addressed early on it is clear the pain and discomfort will surely only worsen over time. As his teacher, it is my goal to provide him with a program that will help him develop the awareness that will allow him to begin the journey to having a good posture and a healthy back. It will, hopefully, instill him with knowledge of things he could avoid doing and eventually promote better daily habits related to the physical demands within his job.

8 Conditioning Program My client has a little experience with Pilates so I will include fundamental exercises with some intermediate exercises. The program that has been put together will address abdominal strength, strengthening the back, pelvic stability and stretching muscles such as the hamstrings and pec minor while avoiding putting the body into too much forward flexion. Warm Up (Mat): Pelvic Curl Spine Twist Supine Chest Lift Chest Lift with Rotation Abdominal Work (Reformer): Short Box Series (excluding Round About) Round Back Flat Back Tilt Twist Spinal Articulation (Reformer): Bottom Lift Bottom Lift w/ Extension FBI Fund/Int (Cadillac): Thigh Stretch with Roll up Bar FBI Adv/Mas (Cadillac): Saw Lateral Flexion/Rotation (Wunda): Side Kneeling Stretch Foot Work (Reformer): Parallel Toes & Heels V Position Toes & Heels Prances Single Leg Heels & Toes Hip Work (Reformer): Supine Leg Series Frog Circles (Down, Up) Openings Extended Frog & Reverse Stretches (Cadillac): Shoulder Stretch Arm Work (Cadillac): Arms Standing Series (excluding butterfly) Chest Expansion Hug-A-Tree Circles (Up, Down) Punches Biceps Leg Work (Wunda Chair): Hamstring Curl Hip Opener Backwards Step Down Back Extension (Wunda): Swan on Floor

9 Conclusion The career of a tattoo artist is expected to last his or her whole life. They create, apply their craft, and in the end provide each client with their own special experience. With chronic pain, this can take away from the experience as a whole and their focus is not solely on the task they have at hand. Over time and with precision and dedication, the Basi Pilates Block System can create more than just physical strength. Taking the time to slow down and focus on our physical being can have a very positive effect on our mental well being and both of these things are extremely important for an artist. A well balanced mind and body is key in work and in our personal lives.

10 Bibliography Isacowits, Rael. Study Guide: Comprehensive Course. Body Arts and Science International University of Maryland Medical Center, A Patients Guide to Anatomy and Function of the Spine. DePuy Acromed NYU Langone Medical Center, Muscles