Health issues related to bones or muscles are easy to notice externally. In particular, there are certain conditions that can be suspected just by looking at the back.

◇Flat buttocks, risk of spinal and knee disorders

A flat buttock without muscle is a warning sign of potential back and knee problems. When the buttocks are flat, the muscles around the spine are also usually weak, which causes the impact from exercise to be directly transmitted to the back and knees. Additionally, a flat buttock can lead to friction with the pelvis, resulting in inflammation of the bursae around the ischial tuberosity, known as bursitis. The gluteal muscles are more stimulated when climbing stairs than when walking on flat ground. Consistently climbing stairs can naturally strengthen the gluteal muscles and help lift the hips. At this time, applying force to the buttocks enhances the effect. Keep your back, waist, and shoulders straight, and feel as if you are pulling your lower abdomen inward. Walk with your heels touching the ground while engaging your glutes.

◇Weak calves, signs of sarcopenia

People in middle age and older with weak calves are more likely to have sarcopenia. Sarcopenia is a condition where muscle mass and function decrease due to aging or reduced physical activity, and it commonly appears in those over 65. According to the Tokyo Metropolitan Geriatric Medical Research Institute, when measuring the widest part of the calf by creating a large circle with the thumbs and index fingers of both hands and wrapping it around the calf, if the circle is larger than the calf circumference and leaves loose space, sarcopenia may be suspected. Sarcopenia is dangerous because it can cause falls and fractures, increasing the risk of death by 2 to 5 times. To prevent muscle loss, it is important to consume a balanced diet of animal proteins such as meat and fish, as well as plant proteins like soy and nuts. Supplementing with vitamin D is also recommended. Doing heel exercises can help strengthen calf muscles. Stand upright, leaning on a wall or chair with both hands, and repeatedly lift and lower your heels. Perform 10 repetitions per set, with three sets in total.

◇Unequal shoulder and pelvis heights on both sides, suspected scoliosis

If there is a significant difference in shoulder height or pelvic height when viewed from behind, it may be scoliosis. Patients with scoliosis have their spine curved in a C-shape or S-shape, causing differences in pelvic or shoulder height. This can also make the body appear tilted to one side. Mild scoliosis shows no difference when viewed from the front, but as it worsens, bending the waist at a 90-degree angle and observing shoulder height can reveal the difference. Severe deformity can affect respiratory movements, leading to decreased lung function, and as age progresses, it can cause degenerative arthritis in the spine. If scoliosis is present, foam roller stretching can be helpful. It relaxes the thoracic and lumbar muscles, corrects posture, and alleviates pain.

Round shoulders, risk of neck disc herniation

If both shoulders are rounded forward, it is called "round shoulder," which indicates poor neck health. When you have round shoulders, you tend to tilt your head back excessively and your back becomes hunched. This can lead to conditions such as cervical disc herniation, lumbar disc herniation, and myofascial pain syndrome around the neck and shoulders. This is especially common among people who sit for long periods, students preparing for exams, and those who do not exercise regularly. To alleviate round shoulders, it is important to maintain proper posture at all times and to stretch regularly. Keep your chest open, pull your shoulders back and down, and hold the contraction of the muscles behind the shoulder blades and under the armpits for 5 seconds. Repeat this at least 10 times. It is also beneficial to incorporate exercises that strengthen the back muscles (trapezius, latissimus dorsi).

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I also have shoulder issues because of the previous round soldering.

There is a slight swelling.

Compared to a cervical disc herniation

I think I have been receiving treatment for quite a long time for my back pain.

These days, I am diligently doing wing bone exercises.