The issue of Back Pain is quite widespread and feels like every other person I know has it or has suffered from it. I have also endured severe back pain a couple of years ago, which was a major turning point for me. This was when I turned to Yoga to help heal myself, literally to teach myself to walk upright again!!
It helped me respect my body, its limitations, honor my emotions and feelings and understand the deep connection between the mind, body and spirit. So, I wanted to write about this because I feel it's good to understand this problem from the root, not just medical jargon, which either confuses us or creates loads of fear within us.
The number of people who have some kind of back pain has drastically increased over the past couple of years and it's taking them a lot of time, energy and some dedicated life-changes to finally heal themselves of it. Usually IT professionals or people who work long hours in front of computers seem to be prone to these issues. These are the people who keep us, yoga therapists, in business:))
Now, jokes aside, lets get down to unraveling this knotted problem..
It helped me respect my body, its limitations, honor my emotions and feelings and understand the deep connection between the mind, body and spirit. So, I wanted to write about this because I feel it's good to understand this problem from the root, not just medical jargon, which either confuses us or creates loads of fear within us.
The number of people who have some kind of back pain has drastically increased over the past couple of years and it's taking them a lot of time, energy and some dedicated life-changes to finally heal themselves of it. Usually IT professionals or people who work long hours in front of computers seem to be prone to these issues. These are the people who keep us, yoga therapists, in business:))
Now, jokes aside, lets get down to unraveling this knotted problem..
The most common malady is referred to as low-back pain, a catch-all phrase that includes minor muscle, ligament and joint problems in the lumbar region (this is the lower part of the spine) and surrounding tissues. It could also be tight upper back muscles and tight neck muscles, leading to pain in the middle back region.
Generally, more severe is Sciatica, a condition commonly caused when the shock-absorbing disk that separates two spinal vertebrae bulges out and compresses a nerve exiting the spinal cord, causing pain which radiates down the leg, sometimes all the way to the foot.
Another common complaint among women is the Sacroiliac (SI) pain, which is a persistent pain on either side of the spine, just below the waist.
How Yoga Can Help
Yoga Therapy starts to give the student the benefit of all-round movement of the Spine.
Asana movements help reduce back pain by improving the circulation that brings fresh oxygenated blood and nutrients to the spinal disks, while flushing out toxins.
Yogis and Therapists believe that the systematic stretching, bending and lengthening are particularly effective in nourishing the Spine from the neck to the tail-bone area.
Deep, slow breathing during asana practice helps in stilling an overactive nervous system, which leads to muscle relaxation. This would lead to the deeper layers of muscle tissues opening up and releasing knotted points of tension, which might really help the student in reducing pain.
Another major point is the maintenance of Awareness of the body and its posture. I try to talk about this in my classes, where the emphasis is on Self-awareness.
Here, the student is mindful of the alignment learnt in class and applies them consciously in everyday life.
Yes!! it is one more thing to be aware of :))
Again and again, we need to remind ourselves to be attentive to how we are using the body, when doing routine activities like picking up toys, reading, sitting in front of the computer, driving, watching TV, cooking, cleaning , or slouching onto the sofa.
These may seem like trivial things to remind oneself, but the effects of not being aware catch up with us and might be very painful to get back to being healthy!
What kind of Asanas can the student do?
This is always a hard question to answer, because back pain is so individual,
just like we all are :))
I believe that the best way is to work on an individual basis with a physiotherapist, or a Yoga therapist, so the session can be tailored to one's special needs. It would take time and consistent practice to achieve results, but I have seen and experienced healing. I truly have faith in this practice and that is something which is experiential....
One must do the practice to know it, to feel it and then live it on a regular basis in everyday Life.
That said, there are certain postures which can be done regularly to maintain the normal curvature of the Spine, to bring balance, flexibility and alignment to the muscles and bones.
This is one of the simplest Asana practices I teach. I would like to emphasize to my students and readers, to do only those postures that makes them feel better. Do maintain an awareness and inner listening to your body's response and learn to honor it. Do stop the practice if you feel dizzy or breathless.
Generally, more severe is Sciatica, a condition commonly caused when the shock-absorbing disk that separates two spinal vertebrae bulges out and compresses a nerve exiting the spinal cord, causing pain which radiates down the leg, sometimes all the way to the foot.
Another common complaint among women is the Sacroiliac (SI) pain, which is a persistent pain on either side of the spine, just below the waist.
How Yoga Can Help
Yoga Therapy starts to give the student the benefit of all-round movement of the Spine.
Asana movements help reduce back pain by improving the circulation that brings fresh oxygenated blood and nutrients to the spinal disks, while flushing out toxins.
Yogis and Therapists believe that the systematic stretching, bending and lengthening are particularly effective in nourishing the Spine from the neck to the tail-bone area.
Deep, slow breathing during asana practice helps in stilling an overactive nervous system, which leads to muscle relaxation. This would lead to the deeper layers of muscle tissues opening up and releasing knotted points of tension, which might really help the student in reducing pain.
Another major point is the maintenance of Awareness of the body and its posture. I try to talk about this in my classes, where the emphasis is on Self-awareness.
Here, the student is mindful of the alignment learnt in class and applies them consciously in everyday life.
Yes!! it is one more thing to be aware of :))
Again and again, we need to remind ourselves to be attentive to how we are using the body, when doing routine activities like picking up toys, reading, sitting in front of the computer, driving, watching TV, cooking, cleaning , or slouching onto the sofa.
These may seem like trivial things to remind oneself, but the effects of not being aware catch up with us and might be very painful to get back to being healthy!
What kind of Asanas can the student do?
This is always a hard question to answer, because back pain is so individual,
just like we all are :))
I believe that the best way is to work on an individual basis with a physiotherapist, or a Yoga therapist, so the session can be tailored to one's special needs. It would take time and consistent practice to achieve results, but I have seen and experienced healing. I truly have faith in this practice and that is something which is experiential....
One must do the practice to know it, to feel it and then live it on a regular basis in everyday Life.
That said, there are certain postures which can be done regularly to maintain the normal curvature of the Spine, to bring balance, flexibility and alignment to the muscles and bones.
This is one of the simplest Asana practices I teach. I would like to emphasize to my students and readers, to do only those postures that makes them feel better. Do maintain an awareness and inner listening to your body's response and learn to honor it. Do stop the practice if you feel dizzy or breathless.
Asana Sequence :
Cat / Cow Sequence:
Start by kneeling on all fours, forming 'Table' position, keeping your knees directly beneath the hips and hands directly beneath your shoulders. Inhale, breathe deeply, arch the back and gently move the neck towards the ceiling. Exhale, round the back, release neck towards the ground. Repeat this movement 6 - 8 times.
This same posture can be done sitting on a chair, if its really painful to sit on the floor. Let the chair have a straight back and rest it against a wall.
Sit at the edge of the chair, let the feet rest on the floor, let the spine be straight and let the shoulders be relaxed. Now, Inhale, arch the back, look up slightly, then, exhale, round the back and look down. Repeat the process 6 times and then relax.
Standing Side Stretch / Ardha Kati Chakrasana:
In this posture, stand in simple Taadasana pose. Now, stretch the right hand upto shoulder level, turn the palm to the sky, raise hand to the sky, hold the pose for 4 breaths and remember to breathe in deeply. Slowly, release the hand down to the side and repeat the pose on the other side.
Isn't that simple? All it takes is the willingness to try, mindful breathing and an inner desire to heal sore,tight muscles !
Supported Bhujangasana / Sphinx:
Supported Bhujangasana / Sphinx:
Well, you start out lying down on the stomach, then slowly let the elbows come close to the sides of the body and stretch out the legs at the back.Shift the hands right below the shoulders, hold the elbows close to the body, like really close friends!! Then, inhale, slowly stretch the upper body away from the floor, shifting the weight onto the hands and elbows -- remember, to breathe deeply..Find your edge, play with it, allow the spine to bend and move..Once you feel you have been in the pose long enough, maybe 6 -8 breaths, release the body back onto mother earth and enjoy the sensaton of openness..
Deep Hip Stretch :
This is the last Yoga pose I want to discuss in this blog post, because I strongly feel if more help is needed, the student should contact a certified Therapist (you do have my number, right?):))
You start out lying on your back, slowly bring both knees in towards the body, then lift the right knee in towards the chest. If possible, hold the right knee with both the hands, breathe deeply, relax all the other parts of the body, feel the sensations of stretch into the right hip. After 5- 6 breaths, release the posture and repeat the pose on the other side.
Well, my desire through writing this post is that you are able to understand the various ways to move the Spine, leading to greater health, less pain and more Joy of Living!!
The above short series is quite basic, but will help to start the process of healing and if needed, more detailed Asanas can be added.
Do contact me for more information or help.
In Peace,
Asha
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