'Yoga heals your back' says Rita Trieger, writer of a book with the same title and Editor-in-Chief of Fit and Fit Yoga. Back problems affect most people at some point in their lifetime for all manner of reasons, lower back pain being one of the most common ailments. It can occur at any age, to any person and the attack can be acute or chronic, affecting the quality of a person's life.
Causes of pain owe to either physical stress across the spine or a medical condition. Inactivity is another root of back trouble as is overdoing it; when muscles weaken they can no longer support the back well and when they are overworked, the spine is again left in a vulnerable state, open to further strain and injury.
In Yoga Heals Your Back (2005), Trieger recommends checking with a doctor if pain is persistent but generally advises that 'maintaining good posture and regular exercise can help to greatly reduce low back problems' (184).
How can yoga help?
Psychological issues have a large part to play in chronic back problems; mental stress, anxiety, boredom and other negative emotions can leave a physical impression on the body. Tensions typically settle in the neck, shoulders, hips and the back areas.
Yoga is a helpful tool in the management of back problems because it is a system of stress-relieving exercises designed to consciously yoke the mind to the body. Emphasis is placed on correct breathing during stretches and this focus on the present creates self and body awareness.
Trieger encourages just ten-minute routines as a significant step in managing daily back pains. In Yoga Heals Your Back she writes:
'Yoga poses deal with specific bodily needs and are able to direct blood and oxygen to the areas that are lacking, restoring healthy function and vitality. Conscious breathing refreshes the mind and removes dullness. As a result, when the body is balanced and our minds are clear, we become more positive, more confident, more peaceful, and more alive' (25).
With regular physical practice and mental concentration, thoughts of the past and future melt away, releasing stored tensions and other obstructive energies, quieting the mind and restoring a sense of balance and well being.
Where to begin?
It is good to look at some books for beginners. Public libraries should stock a variety of yoga books; some may even provide DVDs in their health sections. Basic Yoga by Susannah Marriott (2004) is a great starting point. You can practice at home, layering the floor with a thick towel, in time, if you feel this discipline works for you, you can purchase a yoga mat or join a local class, which may supply all the equipment you need.
There are many variations of yoga to pick and choose from, and it is up to the individual to decide which form suits her or him best, and which instructor better matches the method of teaching and results required.
Early morning is a great time to practice poses, giving you a recharge of energy and a sense of calm before you start your day, as is at night, helping you to unwind knots and tensions before bedtime.
Which exercises are best for the back?
Every yoga stretch benefits the back. All muscles are worked and strengthened during poses, thereby creating a strong and flexible support structure for the spine. It is best to begin with basic and gentle yoga movements to ease backaches. Here are a few helpful poses modified from Yoga Heals Your Back and Basic Yoga:
1) Knees to Chest (Apanasana) – Lie on your back, knees bent. Inhale. Wrap your arms around your upper shins. Exhale as you raise your knees and bring them towards your chest without lifting your buttocks and head off the ground. Hold for 30 seconds focusing on breathing consciously in and out.
Then, raise your forehead up to your knees without tensing shoulders or putting pressure on your chest. Hold for 30 seconds, inching closer to your knees with each exhalation. Slowly, release the pose; laying feet flat on the ground hip-width apart, keeping knees bent if your back feels too weak to straighten legs.
2) Alternate Knee Hugs – Inhale. Raise your right knee towards your chest by wrapping your hands along your upper shin - exhale. Hold pose for a few breaths. Inhale as you release the hold and place the foot flat back on the ground. Then exhale as you pull the left knee up towards the chest. Repeat movements on alternate knees following the same breathing pattern.
When you are ready, bring both feet back onto the floor, resting the spine in a neutral position, not arched or too flat.
3) Child Pose (Balasana) – Forward folds are great for building a feeling of recuperation. This exercise stretches the lower spine, opens the pelvic floor and hips, eases head, neck and chest pain, relaxes the face and reduces stress by calming the central nervous system.
Sit in a kneeling position, your buttocks on your heels. Support your lower back by straightening the spine and pulling in your abdominal muscles. Inhale. Broaden chest and drop shoulders. Push your knees apart. Exhale as you bend forward, extending your arms and fingertips along the ground. Walk your fingertips forward, feeling the stretch and allowing your forehead to rest on the floor with your hips on your heels. Relax in this pose.
Next, in the same position, bring your knees together, your forehead still touching the floor, and your chest now resting on your thighs. Let your arms fold backwards, alongside your body, hands placed by your feet. Hold for 30 to 60 seconds. Relax and breathe.
Yoga as a lifestyle
Yoga is a 5000 year-old spiritual tradition born in India, it is a practice of meditation in movement, and therefore benefits the whole self: mind, spirit and body. Yoga was first mentioned in the ancient Hindu text The Bhagavad Gita as a path to enlightenment. Today, out of its many variants, Hatha yoga is the most popular style taught in the West. As a lifestyle choice, it may help significantly reduce back pain caused by mental and physical stresses, refreshing one's outlook for a better quality of life.
Sources:
- Trieger, Rita. Yoga Heals Your Back: 10-Minute Routines That End Back and Neck Pain. Fair Winds Press. Gloucester, MA. 2005.
- Marriot, Susannah. Basic Yoga. MQ Publications. London. 2004.
- The BBC
- The NHS
- World Health Organisation
- Yoga Journal
- Yoga Online: Mind & Body
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Payal Patel - Payal is a writer and editor for ElevateDifference.com, formerly known as FeministReview.org. Artistic by nature, she has a passion for ...
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