Matt Metzgar

Walk The Line

One other neat piece of information from "8 Steps to a Pain-Free Back" is related to proper walking.  The book contrast how modern people walk versus ancient man.  Anthropological evidence (footprints) shows that ancient man generally "walked the line", that is, the inside of the heels touched an imaginary straight line when walking forward.  If you look at how most people walk today, they tend to follow two separate tracks - sort of like railroad tracks that are close together.

I experimented with "walking the line" at the grocery store yesterday.  I used the line in the tiles to guide me.  It took some adjustment, so I can assume I haven't been doing this before now.

I can also confirm, by observation, that most people do not walk the line.  Many have their feet splayed out to the side, away from their center of gravity.  I'm sure modern shoes are partly to blame for this, along with other factors.

I should also point out that the book shows that ancient man did not have his feet pointed directly forward.  The feet pointed out slightly at around 10 to 15 degrees.  However, ancient man also had higher arches and a better foot shape than most people today.

Taubes and the Park Sharks

It always confusing to me when I see the people who are overweight tend to be the ones driving around "sharking" for close parking spots at stores.  You would think you would see the opposite - those wanting to lose weight might park further out to get in more walking. 

At the store, I usually park far out and walk in.  This is due to 1) I don't feel like wasting time waiting for a parking space, and 2) it's a good opportunity to walk and get some fresh air.

Rereading Taubes today, he provides a perfect explanation for why those who should be parking furthest out tend to be the ones sharking for the close spots.  Their high insulin levels lower their enegy levels, making them feel more lethargic and more likely to want a closer space.  Even though more exercise would be beneficial for them, they don't feel like doing it.  They get stuck in a vicious cycle where a poor diet leads to lethargy and overeating, and these outcomes lead them further away from good health.

Hunched Shoulders

I have already started implementing suggestions from "8 Steps to a Pain-Free Back" with some initial success.  One thing the book pointed out is that many people today end up having hunched shoulders - shoulders that are rolled forward.  The book shows that people in traditional cultures do not exhibit this condition.

One tip from the book is that if your hands are too far forward of your hips or the backs of your hand are facing forward, this might show that you have hunched shoulders.  In the traditional societies, the thumbs face the front or even the palms of the hand may face forward.

I did a quick check in the mirror after reading this the other day and found that, indeed, my shoulders were hunched forward.  This week at work, I made a conscious effort to keep my shoulders back - not by forcibly holding them into position, but by trying to align my posture better.  I should also note that holding your shoulders back does not mean arching your upper back, which should be relatively flat. 

One thing I immediately found out is that having your shoulders in the proper position opens up your breathing.  Your chest has more room to expand, and you'll naturally take in more oxygen.  This postural improvement definitely led to an improvement in energy levels for me.

Best Back Book

     

I am currently reading the book pictured above, "8 Steps to a Pain-Free Back".  Judged by the title, you might think is just another back pain book.  However, this book is much, much more.  It is really an anthropological and evolutionary study of how the human back is supposed to work.  Why do traditional cultures have low levels of back pain, yet the rate is skyrocketing in the U.S.?  What is the proper way to sit, stand, and walk?  These are the questions the author attempts to answer. 

I am only part-way through this book, and I learning something new almost every page.  For example, many fitness experts state that a "neutral" or flat pelvis is correct posture.  Instead, the author makes the case that the natural alignment for the pelvis is to be "tipped forward".  She supports this with pictures of babies, young children, and people in traditional cultures who all exhibit a tipped-forward pelvis and none of whom suffer from back pain.

I will write more about this book more in the coming weeks, but so far this book has been tremendously good.