Anyone have tips for ergonomics that don't involve new gear?

[DaveParker39]

Let's pretend for a minute that you already have an ergonomically sound strap, and that a lighter bass and sitting down aren't options... has anyone had any luck with any particular posture habits/stretching routines/exercises to help with preventing back pain from long gigs standing up?

 

[chris_b]

Work out.

I have left shoulder and neck pain from the beginnings of arthritis. Turmeric and Pilates style work outs and generally strengthening my core has helped. It also helped to counter my damaged lower back, but while I can do the first set with my 9 3/4lb bass I usually switch to my 8 1/2lb bass for the second set.

If you have any back issues then a lighter bass has to be on your list. Lightening the load should be your primary option.

 

[lowphatbass]

Try to keep your feet well grounded and shoulder length apart. Maintain good, erect posture. Wear/angle your bass I such a way as to minimize any sharp bends in your wrist and elbow joints. Breath and relax.

 

[DaveParker39]

Work out.

I have left shoulder and neck pain from the beginnings of arthritis. Turmeric and Pilates style work outs and generally strengthening my core has helped. It also helped to counter my damaged lower back, but while I can do the first set with my 9 3/4lb bass I usually switch to my 8 1/2lb bass for the second set.

If you have any back issues then a lighter bass has to be on your list. Lightening the load should be your primary option.

Fair. My basses aren't absurdly heavy, but they aren't light. They're around 9 lbs.

 

[Bob_Ross]

Work out.

^^^This. Especially, work on core strength. Do planks.

Also, try experimenting with different strap lengths...but don't make dramatic changes, start by 0.5" shorter or longer, spend a bit of time with the bass at each different height, don't say "oh, that won't work!" if you haven't lived with it for a while. You may find a height where the instrument feels palpably more balanced or less like a counterweight fighting against your body's stance.

 

[JonathanPDX]

Shoes, stance, strap length/position, and tension can all be contributing factors to gig pain. If you play with tense shoulders that is going to translate into back pain, so it helps to make sure you have loose arms, wrists, and can roll your head around on your shoulders while you are playing. If you can't then the tension would be the big thing I'd examine.

The angle of your bass independent of strap height is another thing you can experiment with. Look at how classical guitarists put their instrument in a different position, even having one foot up on a rest to change the angle. That's something you can work out while standing, either with a stool or just putting your foot up on a monitor.

Lastly, you could look at alternative straps like the DuoStrap that Damian Erskine uses. I don't have much experience with them but changing out your strap is easier than getting a new bass or a new back!

 

[mambo4]

Core exercise and neck angle were my first thoughts. In general I try to think first about positioning my bass to suit my body, and avoid positioning my body to suit the bass, if that makes sense. If I notice I’m hunched over to play, straighten up and see if the bass then needs adjustment. You have to practice mental awareness for such things. We get absorbed into the music and forget to regularly assess the tension in our body and hands. One of the reasons for “ keep it simple” is to allow the mental space for that kind of thing.

 

[TTA]

Let's pretend for a minute that you already have an ergonomically sound strap, and that a lighter bass and sitting down aren't options... has anyone had any luck with any particular posture habits/stretching routines/exercises to help with preventing back pain from long gigs standing up?

it is important to remember mechanics.

- Comfortable shoes. Insoles loose cushion over time, and good support is key for footwear.

- posture is your friend. Leaning forward begins to exponentially load your lower back. Play in a mirror, watch your head, shoulders, back, and pelvis. Head up, shoulders back, back straight, pelvis forward (or rether… not back. Pelvic tilt develops easy with our sitting society). That being said, it is good to shift around a bit to relax muscle groups.

- imho a balanced bass is more important than a light one. If you have neck dive, consider lightweight tuners.

- people fuss about 7-8lbs basses over a 10lbs bass then fail to consider their midrange. And i mean tummy. A big tummy pushes your bass away from the centre axis… adding more lateral load to the spine vs one close to your central axis. The belly itself is also is weight out in front which loads you lower back more… and your spine, knees, feet, etc.

- core strength is pretty key. As are your traps.

- fitness outside bass playing is key. Strength training is good, but cardio is really king.

- and maybe this is of no help, but prevention is always key for the back. Some injuries once there, are just there. Our backs are just one of a long list of wear and tear parts… but we always do better doing what we can to prevent serious injury.

 

[DaveParker39]

it is important to remember mechanics.

- Comfortable shoes. Insoles loose cushion over time, and good support is key for footwear.

- posture is your friend. Leaning forward begins to exponentially load your lower back. Play in a mirror, watch your head, shoulders, back, and pelvis. Head up, shoulders back, back straight, pelvis forward (or rether… not back. Pelvic tilt develops easy with our sitting society). That being said, it is good to shift around a bit to relax muscle groups.

- imho a balanced bass is more important than a light one. If you have neck dive, consider lightweight tuners.

- people fuss about 7-8lbs basses over a 10lbs bass then fail to consider their midrange. And i mean tummy. A big tummy pushes your bass away from the centre axis… adding more lateral load to the spine vs one close to your central axis. The belly itself is also is weight out in front which loads you lower back more… and your spine, knees, feet, etc.

- core strength is pretty key. As are your traps.

- fitness outside bass playing is key. Strength training is good, but cardio is really king.

- and maybe this is of no help, but prevention is always key for the back. Some injuries once there, are just there. Our backs are just one of a long list of wear and tear parts… but we always do better doing what we can to prevent serious injury.

These are helpful tips.
I have found a better guitar strap but I can't say I'm a cardio king.
Fortunately I have a $1400 lumbar day-job chair that helps posture, but continuing to do pt exercises helps.

 

[DaveParker39]

^^^This. Especially, work on core strength. Do planks.

Also, try experimenting with different strap lengths...but don't make dramatic changes, start by 0.5" shorter or longer, spend a bit of time with the bass at each different height, don't say "oh, that won't work!" if you haven't lived with it for a while. You may find a height where the instrument feels palpably more balanced or less like a counterweight fighting against your body's stance.

I used to actually do bodybuilding but a back and shoulder injury took me out of action... but I can still work my core using resistance bands and dynamic resistance (like a plank)

 

[Groove Doctor]

Swimming every morning has a phenomenal effect on your core strength, cardio fitness, Low back pain reduction & overall sense of well-being.

A sitting down job requires periodically standing up/moving around every 20-45 mins. There’s apps etc that will remind you to get up.

 

[Bob_Ross]

There’s apps etc that will remind you to get up.

 

[buldog5151bass]

I find moving around on stage keeps me looser.

 

[And I]

What sort of back pain specifically? You mentioned a shoulder injury and physical therapy... great suggestions on core strengthening and such, but it's possible you won't be able to play pain free if you've had an injury that is causing chronic pain. I herniated my L5-S1 about 22 years ago and then blew out what was left of it 7 years ago. Pain after a gig is something I've accepted as a fact of life...

 

[pravus]

One thing that comes to mind is trying to position your strap so that the load is distributed more across your shoulders and upper back rather than your neck or any one single place. I try to keep my instruments very tight to my body so that it feels more like it's attached rather than just hanging off of me. I also use a fairly wide strap (2.5") which helps significantly.

Along with this I would also echo the advice of keeping your core in shape. I do body-weight squatting exercises occasionally with my feet completely flat and getting as low as possible (look up third-world squat). This works your lower legs, gluts, abdomen, and lower back. When I stand straight up I feel rock-solid with my chest and shoulders flared out and this makes a perfect platform for my strap as mentioned. It also helps when you want to lift anything heavy (like tube amps and vintage cabs).

 

[sean_on_bass]

Full body stretches daily, and keep yourself fit with regular exercise. Lose those extra pounds if you have them, they stress your back too.