The reasons for back pain vary, sometimes resulting from trauma, illness or general wear and tear. Commonly, however, back pain results from our lifestyle. We sit in front of computers, we sit on trains or in cars, we sit on the couch, we sit at the dining room table. All of this sitting tightens the lower back and hamstrings, weakens the lower back and abdomen and diminishes normal functioning of those muscles we use to walk and stand upright. Practice daily yoga exercises that target those areas affected by sitting to counter the adverse effects and reduce pain, but check with your health care provider to be sure the movements are appropriate for your back condition.
Dandasana
Dandasana reprograms our bodies to sit with proper alignment. To perform this exercise, stretch legs straight in front, knees pointed toward the ceiling. Your spine should be straight and tall. Imagine that there is a string tied to the crown of you head, and that it is pulling your head toward the ceiling. Broaden across your collarbones and gently press your shoulder blades into your back ribs, thereby opening up your chest. When you feel yourself starting to slump during the day, bring your body back into the dandasana position, or a modified chair version of this position, until it becomes a habit to sit with good posture.
Seated Forward Bend
Seated forward bend stretches the lower back and hamstrings. Start in dandasana, As you inhale, lengthen the spine. As you exhale, bend forward, hinging at the hips and keeping your back straight, until you have reached your full range of motion. Place your hands on your shins, ankles, or bottoms of your feet, wherever is accessible without jerking or bouncing to reach. Hold this position for 30 seconds, lengthening your spine with each inhale, and gently moving deeper into the forward bend with each exhale. You can also wrap a towel or strap around your feet, and grasping each end, securely hold the forward bend at your full range.
Sage Twist
Spinal twists stretch the entire spine and help to plump the intervertebral disks. Start in dandasana. Bend your left leg in toward your torso, planting the sole of your foot on the mat. Place your left hand on the mat behind you. Inhale as you lengthen your spine. Exhale as you rotate your torso to the left. Twist in three stages, starting from the lumbar spine, then twisting the thoracic spine, then twisting the cervical spine. This ensures that the whole spine is stretched. Repeat this pose on the opposite side.
Viparita Karani
The relaxing viparita karani pose gently releases tension in the lower and upper back. To enter the pose, place folded blankets lengthwise against the wall, leaving a small space between blankets and wall, generally 5 to 6 inches. Lie on your side, with your hip propped up on top of the blankets, buttocks in contact with the wall, torso perpendicular to the wall. Bend your knees and roll onto your back, so that both buttocks are on the blankets and your feet are on the wall. Your buttocks and low back should be supported by the blankets, with the edge of your pelvis hanging down in the gap between blankets and wall. Shoulders and back of head rest comfortably on the mat. Extend your legs vertically up the wall, keeping sit bones in contact with the wall. Spread your arms to the sides, palms facing up toward the ceiling.
