Nape of the neck, hips, calves... Knowing where you're hurt just by your 'back view'

 

Flat buttocks, risk of spinal and knee disorders

A flat buttock without muscle is a warning sign of back and knee disease risks. When the buttocks are flat, most of the muscles around the spine are also weak, which causes the impact generated during exercise to be directly transmitted to the back and knees. Additionally, if the buttocks are flat, friction with the pelvis can occur, leading to 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 doubles 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.

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 intake 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.

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.

If both shoulders are rounded and curled inward, it is called "round shoulder," which indicates poor neck health. When you have round shoulders, you tend to tilt your neck backward significantly 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 generally lack exercise. 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).