Back pain is quite common and equally common is yoga being done for backache. Though freely available on the net, is it advisable to do it without proper guidance? It is indeed very sad to see how we perform yoga with total lack of inner awareness.
The aim of yoga is to create space between bones with support from strong and supple muscles in balance. Is our practice of doing yoga or any kind of exercise for that matter crushing us from inside? Give it a thought! So, choose the exercises wisely and also the person who is training us and is capable of customising the yoga practices for you!
Some common mistakes can hurt the back:
Yoga without Core Awareness
A weak sagging and toneless abdomen puts strain on the back while doing any yoga practice. The activity of the inner corset or the deep abdominal muscles is fundamental to the stabilisation of posture. And developing this central support will make it possible to let go of the compensatory tension we are carrying in different parts of the body. When the inner corset gives the continuous support, the outer corset helps build strength and movement.
Forward Bending on the Waist
Instead of bending from the hips, we bend from the waist due to tightness of the hamstrings or the back thigh muscles. Forward bending should be done as if the hip joints are the hinge with a straight back. If it is not happening this way, then bend the knees safe guards the back.
Unsteady Twisting
We may be twisting from the pelvis or the hip region rather than the spine. It is very important to stabilise the pelvis before going into any twist. Chair twisting is indeed a very healthy alternative that stretches the muscles that to without destabilising the hip region.
Overdone Back Bends
Bhujangasana, a back bend, is a part of every yoga protocol. If done carelessly with a sway back or the accentuated lumbar curvature, the movement may be occurring in the lumbar spine instead of happening in the middle and the upper back. Over arching from the lower back will compress the bones. So, it is important to stabilise the tail-bone by gently bringing tone in the back muscles of the hips (gluteal muscles), and then lifting the middle and upper back away from the pelvis.
Going beyond your limits
Some asanas which are good for the back can become harmful if overdone. The bridge pose or Setubandhasana is one such example. Straight leg lifts (alternate) also overarch the back when they are overdone. Let us therefore approach yoga as not for the eyes but for the inside!
A safe home protocol
Imprinting
Press the spine to bed. Fold your legs and while exhaling, press the spine to the bed for a few seconds and release. This will strengthen the core abdominal muscle or the transversus abdominis which will provide a steady support for the back.
Pawanmuktasana (Back Stretch)
Fold one leg and exhale to press the thigh on abdomen. Hold it and do not raise the neck. Tuck your chin to stretch the full length of the back muscles — the para spinal muscles. Repeat with the other leg.
Setubandhasana Foundation
This gentle rocking of the lower body in the lying down position will help restore mobility of the pelvis on the hip joints — needed for a healthy posture and smooth walking. Lie down with folded legs and feet parallel. After engaging the core belly muscles as with imprinting, raise your hips up by just two-five inches. This will strengthen the muscles in the tail bone area and the hips.
Ardha Shalabhasana (Back Strengthening)
Lie on your stomach and rest your forehead on the floor lengthening the neck without pressing down through the nose. Then place the arms straight on the sides with the palms down. Prepare the body by connecting with your core — firm the buttock muscles without squeezing them in.
Pressing one thigh down, lift the other straight leg up by two-four inches. Maintain position for a few breaths as you keep extending and lengthening. Come down with control and relax.
The aim of yoga is to create space between bones with support from strong and supple muscles in balance. Is our practice of doing yoga or any kind of exercise for that matter crushing us from inside? Give it a thought! So, choose the exercises wisely and also the person who is training us and is capable of customising the yoga practices for you!
Some common mistakes can hurt the back:
Yoga without Core Awareness
A weak sagging and toneless abdomen puts strain on the back while doing any yoga practice. The activity of the inner corset or the deep abdominal muscles is fundamental to the stabilisation of posture. And developing this central support will make it possible to let go of the compensatory tension we are carrying in different parts of the body. When the inner corset gives the continuous support, the outer corset helps build strength and movement.
Forward Bending on the Waist
Instead of bending from the hips, we bend from the waist due to tightness of the hamstrings or the back thigh muscles. Forward bending should be done as if the hip joints are the hinge with a straight back. If it is not happening this way, then bend the knees safe guards the back.
Unsteady Twisting
We may be twisting from the pelvis or the hip region rather than the spine. It is very important to stabilise the pelvis before going into any twist. Chair twisting is indeed a very healthy alternative that stretches the muscles that to without destabilising the hip region.
Overdone Back Bends
Bhujangasana, a back bend, is a part of every yoga protocol. If done carelessly with a sway back or the accentuated lumbar curvature, the movement may be occurring in the lumbar spine instead of happening in the middle and the upper back. Over arching from the lower back will compress the bones. So, it is important to stabilise the tail-bone by gently bringing tone in the back muscles of the hips (gluteal muscles), and then lifting the middle and upper back away from the pelvis.
Going beyond your limits
Some asanas which are good for the back can become harmful if overdone. The bridge pose or Setubandhasana is one such example. Straight leg lifts (alternate) also overarch the back when they are overdone. Let us therefore approach yoga as not for the eyes but for the inside!
A safe home protocol
Imprinting
Press the spine to bed. Fold your legs and while exhaling, press the spine to the bed for a few seconds and release. This will strengthen the core abdominal muscle or the transversus abdominis which will provide a steady support for the back.
Pawanmuktasana (Back Stretch)
Fold one leg and exhale to press the thigh on abdomen. Hold it and do not raise the neck. Tuck your chin to stretch the full length of the back muscles — the para spinal muscles. Repeat with the other leg.
Setubandhasana Foundation
This gentle rocking of the lower body in the lying down position will help restore mobility of the pelvis on the hip joints — needed for a healthy posture and smooth walking. Lie down with folded legs and feet parallel. After engaging the core belly muscles as with imprinting, raise your hips up by just two-five inches. This will strengthen the muscles in the tail bone area and the hips.
Ardha Shalabhasana (Back Strengthening)
Lie on your stomach and rest your forehead on the floor lengthening the neck without pressing down through the nose. Then place the arms straight on the sides with the palms down. Prepare the body by connecting with your core — firm the buttock muscles without squeezing them in.
Pressing one thigh down, lift the other straight leg up by two-four inches. Maintain position for a few breaths as you keep extending and lengthening. Come down with control and relax.
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