Simple Yoga for a healthy back
Most people some time in their life will experience back pain and back problems, it is normal to ask the question, why?
Since at the age of four, when school starts in UK,, we begins to shorten hamstring and curve the spine in a not natural way because of the many hours spent on a desk. When we grow older this tendency get worse: we spend long time at a desk at work, seating working on a computer or laptop, mobile phones and tablets (have you heard of “text neck”?), driving, even when we finally get to relax we seat on a sofa.
Have you heard of text neck?
Physiopedia explain in details what is it, signs and symptoms and epidemiology
Our body was never meant to spend so much time seating, the consequences are weak muscles that support our posture, slow digestive system due to lack of movement, shallow breath from decreased strength and flexibility of the muscles between the ribs, decreases lung capacity and oxygenation of the body, increased stress, etc.
Yoga is a way to address all of this problems, practicing as little as 10 minutes a day can improve all of this aspects, energies and stimulates the whole body as well as reduce stress.
Ten minutes of morning stretches can help start the day. You can view a short video I made last years to help you getting started.
I upload more videos every week on my payhip. Videos are unedited and one can download them and you can choose how much you wish to pay.
The basic Sun Salutation is a good exercise that can be easily practiced every day and improve functionality of the body, increases flexibility and strengthen the upper body and core muscles which are important for a correct posture.
Gentle back bends like 'Cobra', 'Sphynx' , if you are flexible 'up dogs' or supported bridge are all poses that de-stress, improve flexibility and strengthen the back. These poses counteract the curved posture we tend to acquire when spending long times seating and driving. It also helps open up our chest and improve lung capacity.
Plank is one that many physiotherapist recommend it for back problems.
There has been a study on how side plank helps with scoliosis. This is in particular interesting to me as I have been diagnosed with Scoliosis when I was young and I use Yoga to manage the condition.
Spinal twists like 'revolved side angle', 'revolved triangle pose', 'seated twist' are great to de-stress the back and also have a stimulating function on the digestive system.
Sometimes back problem are due to tight ligaments, fascia and muscles in the hip region and legs (like tight hamstrings), specific stretching exercises for this areas will help with back problems.
Yoga encourage you to increase the awareness of imbalances and weak areas, and with a good practitioner is possible to help in a similar way as physical therapy.
It is always advisable if you have back problem to consult a doctor prior to any exercise including yoga. If you are new to Yoga it is advisable that you first learn the yoga postures with an experienced yoga practitioner.