Back Pain
Yoga for Back Pain
A number of my students complain of backpain, especially lower backpain, but they are delighted to report that after a few yoga sessions, their backpain is gone (if you add in Reiki treatment, the relief comes even faster!).
Theresa, CSMC, IACT (USA)
2006
Thanks to the revolutionary computer-age, many of us are leading sedentary lifestyles with very unhealthy consequences. Poor sitting posture (hours over days, months, years!) can cause harm to our spine. A number of my students complain of backpain, especially lower backpain, but they are delighted to report that after a few yoga sessions, their backpain is gone! Being able to alleviate backpain helps in improving the quality of life, especially for those who are pregnant (a more enjoyable pregnancy makes a happier baby?!).
Yoga enthusiasts are advised to check with a qualified medical practitioner when they are suffering from any bodily pain/discomfort. So even for backpain, it is advisable to check with a doctor first before signing up for a yoga class: get the doctor's greenlight on whether yoga will be therapeutic to alleviate the pain.
Once the doctor says ok, we can work on the following poses to strengthen the back:
[Please note that (a) awareness of the body's limitations is very important (b) the body needs time to recuperate and to return to its healthy state; give your body time to receive your care and attention!]
Warm-up
Exercises are to be balanced. For example, if you start with the right side, balance it by performing the exercise with the left, or if you begin with clockwise, follow with counter clockwise)
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Loose, gentle, slow roll clock-wise – 4X
Co-ordinate with breathing: inhale rotating to the back, exhale forward
Arm Circle – stretches the chest and upper back muscles
Slow circular rotation of arms which cross in front of the body – 4X
To get optimum stretch, arms should extend outwards as far as possible
Co-ordinate with breathing: inhale as the arms rise, exhale on the way down
Lateral Stretch – increases the strength of the lateral trunk
Lie on the left side (head to toe in one straight line),
left arm bent to support the head,
right palm pressed in front of chest to support the body
Slowly & smoothly lift the right leg straight up sideways, then lower it – repeat 4X
Co-ordinate with breathing: inhale as the leg rise, exhale on the way down
Poses
Move into poses gently without causing pain and connect each movement with the breath)
Mountain Pose – reduces curvature of the spine thereby reducing exposure to back injury.
Triangle Pose – increases body energy and spinal alignment, giving relief to backache
Warrior 2 – alignment of torso & strengthening of buttock muscles relieves lower backache
Cat Pose – gives relief to tense back muscles & increases spine flexibility
The Locust – strengthens the lower back muscles
Downward Dog – lengthens the spine and strengthens the upper back muscles
Plough Pose – improves spine flexibility
Bridge Pose – stretches and energizes the lumbar spine
Corpse Pose - relaxes the nervous system, calms the mind & the whole body
