Can ‘unnatural load’ on the spine make your body undergo ‘creep deformation’?

Remember: The more you sit the more you CREEP.

Creep refers to the deformation of bodily structures that occurs when they are under a constant load.

So if you sit for 7 hours a day your body will accommodate for the forces in that seated position.

This is why motion is lotion.

— Dan Go (@FitFounder) May 2, 2023

But, before we dive into doing the exercises, we have experts describing what exactly is creep and what one should be mindful about.

What is the “structural deformation” all about?

Dr Indramani Upadhyay, MPT (Ortho), HOD Healing Tree Hospital Physio Dept and The Center for Knee and Hip Care, mentioned that creep deformation is a phenomenon that occurs in the human body when there is a constant load or stress on a particular tissue or joint.

“It refers to the gradual and permanent deformation of the tissue over time, even when the load applied is below the tissue’s strength. Creep deformation is often observed in the musculoskeletal system, where constant stress is placed on the bones, ligaments, tendons, and cartilage,” said Dr Upadhyay.

The intervertebral disks of the spine, which acts as cushion of the spine and offers flexibility, are impacted by smoking as it causes breakdown of the disc. (Source: Freepik)

How does it occur?

The primary causes of creep deformation are repetitive stress, poor posture, and lack of physical activity. According to Dr Upadyay, repetitive stress from activities such as typing, or playing sports can place constant stress on the body and lead to creep deformation over time. “Poor posture and lack of physical activity can also contribute to creep deformation by placing the body in unnatural positions and reducing flexibility,” Dr Upadhyay noted.

Apart from constant stooping, Dr Udit Kapoor, senior consultant, Asian Hospital, Faridabad told indianexpress.com that it can also occur owing to constantly bending forward or lifting heavy objects, or holding any other unnatural posture or position for extended periods. “Creep is not limited to the forward bending of your spine, either. The same effect can happen if you position your spine in prolonged periods of twisting. All this creep can add up to back pain, an increased risk of injury and even back deformities,” said Dr Kapoor.

Symptoms

The symptoms can vary depending on the tissue or joint being affected. “In some cases, the tissue may exhibit a noticeable change in shape or dimensions over time. In other cases, the tissue may experience a reduction in strength and/or flexibility, which can lead to pain and discomfort while performing regular tasks or some activities,” said Dr Upadhyay.

Treatment

The treatment depends on the severity of the deformation and the affected tissue or joint. “In some cases, the affected tissue may need to be rehabilitated through physical therapy or surgery. In other cases, lifestyle changes such as improving posture or increasing physical activity may be recommended to prevent further deformation,” Dr Upadhyay advised.

Prevention

Get up and move every 20-30 minutes or so. “Get out of the chair and walk, stretch appropriately with exercises like downward dog or tai chi routines,” Dr Kapoor said, adding that one must also visit their orthopaedic surgeon or doctor of physical therapy to assist with more in depth needs.

Stressing that a constant twisting or repetitive lifting can result in creep, Dr Kapoor said that one should “try to reduce those specific behaviours. Allowing your body to rest and recover from creep-inducing activities throughout the day can also help, provided the rest periods are long enough to have an effect,” said Dr Kapoor.

Now, let’s take a look at Dan Go’s seven exercises to strengthen your low back and how they benefit:

1) World’s greatest stretch

*This stretch is a collection of stretches in one.

*The forward instep mobilises your hips ands adductors. The windmill activates your upper back and the lean back stretches your hamstrings.

*Breathe through each stretch and go within your range of motion.

2) The couch stretch

*The couch stretch opens opens up the hips and improves the mobility in your back and core.

*To ease the tension you can lean forward and hold onto something for support.

*To make the stretch more difficult you can lean back and remove support.

3) Glute bridge holds

*Bridges help you remember how to use your glutes and reset your pelvis.

*You tend to forget to use your glutes when you don’t use them. This puts pressure on your spine.

*When doing these pretend you’re trying to crush an acorn with your butt cheeks.

Walking too helps (Source: Getty Images/Thinkstock)

4) Hip thrusts

*Bridges help wake up the glutes. Hip thrusts strengthen them.

*They also prevent low back pain by strengthening the muscles supporting the lower back.

*The best part is they don’t load the back like a deadlift or squat.

5) RKC planks

If you want a stronger low back you want stronger core stability, which is why planks are so effective

– Get into a plank
– Clench fists together
– Activate upper back
– Brace your core
– Squeeze your glutes
– Squeeze legs together

Hold this position for 10-60 secs.

6) McGill Big 3

*The McGill Big 3 is a set of core exercises that help build core stability and endurance.

*They consist of the McGill Crunch, Side Plank and Bird Dogs.

*Make sure to push out your abs to brace your core while squeezing your glutes to perform them correctly

7) Walking

*Your major moving joints are synovial joints, meaning they are surrounded by a fluid capsule.

“This is why walking is a literal cheat code for your low back because it helps lubricate your joints,” noted Dan Go, adding that one won’t see results “overnight”. “So make sure to apply consistency to see results over time,” he further added.

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