Yoga for Back Pain
And so it happens, when one ages, you’ll begin to feel your bones and muscles ache a bit more, some a little achier than usual or perhaps softer than others and more inclined to give you a sense of weakness. It begins in the neck at times, the shoulders and then creeps all the way along the spine, onto the back. Upper back, lower back — we’re going to be discussing some yogic poses that ease muscles and tension in all these areas and will also strengthen them, allowing you to feel stronger.
Malasana — Yogic Squat
Whether it’s for a deeper sense of grounding, or a simplistic way of engaging my whole body, I come down to a yogic squat. Beginning standing, with my feet hip width apart, and then turning the toes outward toward the top corners of the mat. Slowly begin to lower the entire body downward. Your heels may lift during your first couple of tries but this is perfectly alright and you should honour where your body is at. With time and practice, you’ll be able to bring the heels down. Bring your palms together in prayer position or into a soft fist, elbows pushing against the knees and knees pushing against the elbows. This engagement is what will connect your entire body and give you that full body experience. Keep the neck long, and not hunched forward. Breath deeply for as long as it feels good and to ease out of the pose, gently rise and bring the feet together.
Salamba Bhujangasana — Sphinx Pose
A more recent favourite, come into this pose while laying flat on the mat, tummy down, bum towards the ceiling. Place your elbows directly underneath the shoulders, hands parallel and in front, like a railway track line. Your feet should be hip width apart, tops of the feet pressed down firmly. In order to lift, push into the palms, the elbows and tops of the feet, engage the pelvis and lift the upper body. Keep the chin parallel to the ground. There should be no tension or strain in the lower back, shoulders or neck. Long deep and full breaths for at least five minutes. To release, gently lower the forehead to the ground and take a rest.
Uttanasana — Forward Fold
Forward folds can be quite simply yet super effective. Walking to the top of the mat, have your feet either hip width apart or zipped up together. Yogis choice. On an inhale gently lift the hands all the way towards the sky, getting a nice deep stretch, and then on an exhale forward fold, bending towards the tops of the feet. Now your fingers do not have to touch the toes. Remember, what’s important is sensation over shape. So, reach towards the toes. If they touch, awesome. If they don’t, no biggie! Bend the knees too as generously as you like, this is what will begin to activate those lower back muscles and give you a nice stretch. Let the head hang loose. Take plenty of deep breaths and when you’re ready to come out of the posture, simply roll up as slowly as you can go, coming to a standing mountain pose — tadasana.
Setu Bandha Sarvangasana — Bridge Pose
Another great pose that begins with us lying down, flat on our backs. Bring the feet towards the bum, hip width apart and hands towards the heels on the mat. Be sure you adjust your shoulder blades so they are pinned close together and gently inhale. On an exhale, in your own time, begin to lift your bum and pelvis towards the ceiling or sky. Ground down firmly through the feet and also press the palms firmly onto the mat for stability, same with the shoulders. Adjust the shoulder blades if you need to. Lift the chest towards your chin, and chin towards the ceiling or sky. Breath deeply in and out of the belly. For a deeper stretch, bring the palms together as fists behind the bum and continue to press firmly against the ground. To come out of the pose, bring the bum down with ease on an exhale.
Supta Baddha Konasana — Reclined Cobbler’s Pose
You can go straight into this one after the previous pose if you feel like wanting more. Laying on your back, bring the feet together and all the way towards the bum. Splay open the knees so that they lay either on or towards the corners of the mat. You’ll feel a nice stretch in the hips and also in the lower back. If you wish for more support, place a rolled up towel beneath the lower back. Stay for as long as comfortable, breathing deeply.
