Many people in the United States have bad backs, a term that could include back pain, a slipped disk or other back problems. In his book "Yoga as Medicine," Dr. Timothy McCall reports that back problems as the main reason people go to chiropractors, the second-most-stated reason for going to their doctors --- and the main reason why younger people are on disability. Yoga has been found to help many sufferers with their back problems; consult your doctor before using the practice to treat back pain, and if the pain persists or worsens.
Cat/Cow
One pose McCall recommends for bad backs is the cat/cow pose. Begin on all fours, with your back parallel to the floor. While breathing out, curl your back into a U-shape, bringing your tailbone and head up, then breath in while rounding your back and bringing your head down toward your chest. This pose is a good stretch to create movement and flexibility in your back.
Warrior I
The standing Warrior I pose strengthens and stretches the hips and front of the thighs to provide better support for the back. Begin by putting one foot behind the other, about 3 feet apart, with the back foot turned out and the arch aligned with the heel of the front foot. Face your torso and hips forward, bring your arms straight overhead into the air, and bend your front leg, without bringing your knee past your ankle. After doing this on one side for three breaths, switch and do it on the other side.
Cobra Variation
In "The Complete Yoga Book," James Hewitt recommends the cobra pose to stretch and strengthen the spine. However, cobra can be difficult for beginners --- and can cause back strain you're seeking to avoid. "Yoga as Medicine" provides a cobra variation, which makes it a little easier to build strength in the back. Lying face down, bring your straight arms behind you and, while lifting them, bring your upper torso up with them, so your back is arched. Hold for a few breaths. You can do this pose several times in a row, resting between.
Dog
"The Complete Yoga Book" also suggests the dog posture for back problems. This pose strengthens the abdominal muscles, which helps to support the back. It also strengthens the back, neck, hips and legs, delivering all-around back support. Start on all fours, in the same manner as the cat/cow pose. Lift one leg and stretch it straight back and up as much as you comfortably can, while also lifting your head up and back. While breathing out, bring the leg down and pull it in to your chest while lowering the head, and hold. Bring that leg back down and perform the movement on the other side.
References
- "Yoga as Medicine"; Timothy McCall, M.D.; 2007.
- "The Complete Yoga Book"; James Hewitt; 1977.
Member Comments