Qigong is a Chinese system of physical and mental training similar to yoga and tai chi. Unlike most types of physical exercise, qigong is intended to promote relaxation, flexibility and holistic well-being. You do not necessarily need to know anything about the philosophy behind qigong to enjoy it. A few types of qigong exercises to help you deal with back pain can be done with minimal practice.
Therapy
Back pain most often occurs from strained muscles or ligaments sustained after heavy lifting or a single awkward moment. Physical therapy is used to help the muscles recover. In some instances, back pain may be caused by a structural problem, such as a bulging or ruptured disk, arthritis, skeletal irregularities and osteoporosis. Physical therapy, including qigong, can help manage these problems by improving posture and stability in the trunk.
Studies
Very few studies have been conducted to explore the exact relationship between qigong and back pain, but relaxation and meditation techniques have been shown to effectively decrease pain, muscular tension, medication use and depression related to chronic back pain, and increase activity and relaxation. A 2010 review published in the journal "American Journal of Health Promotion" by researchers from Arizona State University and University of North Carolina also suggests there is strong evidence that tai chi and qigong confer multiple health benefits.
Crane Washes Its Wing Tips
Inhale and raise your arms behind your head, with your fingers interlaced. Exhale and carefully bend forward at the waist. Curl your spine down, engage your abdominal muscles, and keep your legs straightened. Inhale and rest the tip of your left elbow on your left knee. Using your left elbow as a pivot, twist your upper body so you are facing toward the right. Point your right elbow straight up to the sky. Feel your right torso and lumbar in your lower back stretch. Exhale as you release and return back to the center position. Repeat this stretch on the other side. Continue a total of three times.
Crane Sharpens Its Beak
With feet about shoulder width apart, inhale and raise your arms, fingers interlaced behind your head. Twist your body to the right. Exhale and bend down toward your right knee. Inhale and move your hands down toward the side of your right foot. Exhale, grab your right ankle and touch your nose to your right kneecap. Feel your hamstrings, lumbar and hips stretch. Take three deep breaths and exhale. Release your hands from your ankle and, still bent over, return your body to the center. Inhale and slowly stand upright, straightening your vertebrae one by one.
Drawing the Bow Around the World
With feet shoulder width apart, inhale and straighten your left arm out to the side, pointing with your finger. Straighten your right elbow in the air and hold your hand in a fist. It will look as if you are pulling back on a bow. Sweep your left arm up so you are pointing toward the sky. Keep your eyes fixed on your hand. Exhale and twist your trunk to the left. Keeping your feet stationary and rooted to the ground, circle your left arm until it is down near your right leg. Untwist and bend forward as your arm begins to come back around. Draw the arm to the right in a giant arc, cross it over your chest and straighten your spine. You should now be looking toward the right. Repeat this exercise with the opposite side.
