Need help with posture!

[Jeverson28]

Hey guys. I'm new to this whole forum thing so I don't really know what I'm doing but here goes!

Recently I've been finding that I've been having a lot of problems with my back, shoulders and neck even when I'm not playing my bass. I've only been playing about 3 years so I thought it was a bit strange that I was getting a lot of pain already?

My theory is that it's because of the way I play and I was wondering if anyone could give me any advice on my posture when playing?

Thanks

[chrismuzz]

It definitely helps to keep 'good posture' when playing, as you're essentially carrying a big piece of wood for an extended time! Keeping your back straight/upright as much as possible is pretty much the best advice to give here. And of course, make sure that sitting/standing with your instrument is comfortable. I used to get sharp pains in my right shoulder when playing for long periods of time but after trying to teach myself good habits, and building up muscle they eventually faded

Also if your bass is particularly heavy you may want to invest in a wider strap, makes a big difference actually!!

[Jeverson28]

Thanks for the help I'll be sure to keep this in mind when practicing and performing.

I might get myself a wider strap then... Does the material it's made out of make a big difference?

[chrismuzz]

The material doesn't matter as long as it's strong enough not to break on you, and doesn't feel like broken glass on your shoulder

[RAY AGAINST THE MACHINE]

You need to adjust the strap, so that the position of sitting and standing are the same.billy Sheehan has the idea( don't have link). But avoid doing Jason newstead/ hooky poses for long periods,)

[Coilte]

[quote name='Jeverson28' timestamp='1339805998' post='1694883']
Recently I've been finding that I've been having a lot of problems with my back, shoulders and neck even when I'm not playing my bass. I've only been playing about 3 years so I thought it was a bit strange that I was getting a lot of pain already?
[/quote]

Have you considered that this problem might not be bass related ? The fact that you have being playing for three years, and the pain is only happening recently, does indeed seem strange. If your posture or strap height was the problem, then you would have felt like this from the start. If any of the advice given here does not work for you, then IMO it would be prudent to see a doctor or physiotherapist.

Assuming it [b]is [/b]bass related, then the advice so far is good. You could also look at yourself in a mirror when you play to see if you are stooping etc. Try to be aware of your whole body when playing. Sometimes we are concentrating on the music so much, that we dont realise we are tensing up. Try to breath deeply and slowly when playing. This helps to relax the body.

Also, try warming up and down ( the latter is especially important) with some yoga exercises ( see link below).

Finally, to use the cliche, "if symptoms persist, see a professional".

Hope things work out for you.

[url="http://www.youtube.com/results?search_query=yoga+for+neck+and+shoulders&oq=yoga+for+neck+and+shoulders&aq=f&aqi=g1&aql=&gs_l=youtube-reduced.12..0.21639.39432.0.41578.27.9.0.18.18.0.213.1132.2j6j1.9.0...0.0.NMIqAd3ajeE"]http://www.youtube.com/results?search_query=yoga+for+neck+and+shoulders&oq=yoga+for+neck+and+shoulders&aq=f&aqi=g1&aql=&gs_l=youtube-reduced.12..0.21639.39432.0.41578.27.9.0.18.18.0.213.1132.2j6j1.9.0...0.0.NMIqAd3ajeE[/url]

[korerok]

also see ( http://scottsbasslessons.com/online-video-bass-lessons ) watch the strap position one an may be the postion one as well

[Jeverson28]

Ok thanks for all the advice guys!

I've got a physio appointment booked soon anyway for a different problem so I'll mention this then and see what they think. And I really like the yoga idea, I'll be sure to try that!

I'll probably adjust my strap height a bit too because I've always had it sort of low so that might be the start of my problems right there...

[louisthebass]

Definitely advise using a wide strap (Comfort Strapp or the Levys Leather wide strap is very good).

As others have said above, try & keep an upright posture (standing with your feet flat on the floor & slightly apart helps too). The other thing to do is to keep the instrument in the same position sitting & standing. Try & avoid any sharp bends in the wrists as this also creates problems further down the line (RSI, Carpal Tunnel. Tendonitis, etc...).

[jaydentaku]

Might this hilarious strap help?

http://bassmusicianmagazine.com/2012/02/bass-strap-gruv-gear-duostrap-signature-damian-erskine-ergonomic-double-strap/

[lobematt]

[quote name='jaydentaku' timestamp='1339879169' post='1695908']
Might this hilarious strap help?

[url="http://bassmusicianmagazine.com/2012/02/bass-strap-gruv-gear-duostrap-signature-damian-erskine-ergonomic-double-strap/"]http://bassmusicianm...c-double-strap/[/url]
[/quote]

Anything to take the attention away from that beard I suppose!

[pietruszka]

The wider strap idea is a good one, it made the world of difference on my stingray. Yoga is also a good idea, my back occasionally feels tight and delicate near the base, a good stretch mades it feel so much better.

Do you do any exercise which requires a good warm up and stretch? I may have said it once or twice but I climb regularly, it's a sport which NEEDS a warm up and stretch otherwise you risk nasty injuries. It also reduced my chiropractic visits from once every 2 months to once a year.

I find supporting most of your weight when playing over your heels makes things easier, relax your shoulders and learn to use your back muscles to use your arms. That sound odd I know but it helps and allows you to play longer with out getting tired. This was all from a technique/posture article in BGM.



Dan

[BottomE]

Good advice.

Excercise away from playing has helped me (and getting better straps). Cycline and a few weights has been good.

Pilates - excellent and helps develop your core

Good luck

[Stephen Houghton]

One of the best ways to develop a good core strength is the plank, looks simple but isnt easy to do correctly. Any shake while doing it STOP! this is a sign you are weak in the core and need to build up slowly.



Try starting with this and when you can do 45 seconds with no wobble then incorporate side plank, do twice a day for a month before moving on. Unless you already have a good core, then you wont really have back problems unless you have other problems injury e.t.c.

[media]http://youtu.be/MHQmRINu4jU[/media]

When you get really strong check this out,

[url="http://youtu.be/88WTQt0lebo"]http://youtu.be/88WTQt0lebo[/url]

Edited August 5, 2012 by Stephen Houghton

[Jeverson28]

Ah thank you. I'll be sure to try this!

[thefyst]

if your standing for extended periods at rehearsals ect bend your knees a little just so theyre not locked out... takes some of the pressure off your back.

may feel weird at first but it works for me

[Bloodaxe]

Strap length is pretty immaterial IMO (as we're all built differently), but the 'neutral position' approach as outlined in these videos makes a huge amount of sense to me.

[media]http://www.youtube.com/watch?v=VRkSsapYYsA[/media]

[media]http://www.youtube.com/watch?v=uIYuqTsUlyM[/media]

+1 to getting professional advice though.

P.