Many of my clients come to me with back and neck injuries. As a result, they have a real fear of hurting or re-injuring their back. Let me tell you, back and neck pain is no fun at all. That pain affects all positions and all social events in your life. People with back problems are fully aware of their back and hips if they stand too long, walk too much, or try new exercises. As a person and teacher who has lived with back pain, I will tell you honestly; To relieve back and neck pain, constant adjustment may be required. Chronic back pain sufferers are often on the defensive to protect their backs. But many re-injure their backs carelessly by moving furniture incorrectly or carrying a heavier load (like your favorite three-year-old son, grandson, nephew, or nephew). And you know what I mean.
To me; Modified yoga is a way of life to control back, neck, and hip tension. I have practiced and taught for twenty-two years, because it works. But here’s the catch. I truly believe that these modified yoga stretches are most effective if you can incorporate some into your daily routine. It would be like pouring milk in coffee and having lunch. For many daily routines, we will do something every day, like eat yogurt. You have probably eaten the same thing for breakfast for the last twenty years of your life. You are going to have cereal or yogurt for breakfast, sometimes you have eggs and toast. If you live near a city, many of you have a weekly routine to go to a museum or show at least once a week. Why is it so difficult to include a few modified stretches every day? Or at least once a week? The stigma?
If you want to ease your back pain and build core strength, just say yes to a more daily routine of stretching and strengthening your back. You will feel the difference in how you move and you will feel more free in your daily activities.
For starters, I have chosen a few back and core strength poses that work for almost all backs and all body types. The first one I call; hanging on the side of a mountain. Do this on the mat or in bed. Begin by lying on your stomach. If you are in bed, remove extra pillows and blankets so you can stretch well. Lie on your stomach. Stretch your arms past your ears and place your palms on the mat or bed. Give yourself room for your arms. If you need it; move down, to give yourself room for your arms. Before beginning this pose, tuck your tailbone and hips down. Bend the lower part of the hips towards the navel or stomach, tighten the buttocks all the way to protect the back. Keep your palms down and lift your legs and head.
If your neck hurts from doing this, you will tilt your chin slightly toward your chest so you don’t lift your head too high. Imagine if you were holding the edge of the mountain cliff with your fingertips. Count from five to fifteen seconds. Let go of your arms and put your hands under your head, and lower your elbows, as if you were making a pillow for your head. We really call this the pillow position. After a few seconds of rest, stretch your arms past your ears once more, hold onto the mountainside, and lift your legs and head. You can do repetitions of three to five.
The next posture continues lying face down. The starting position is the same. Stretch your arms past your ears and place your palms in front of your face. This time we are going to keep our feet on the ground to be able to anchor. Tense your glutes and tuck your lower hips toward your stomach or waist. This pose is; a version of the super girl and super boy pose. Begin by lifting your arms and hands, off the mat or bed, keep your feet down, and turn your hands, as if you could place your palms together. We’ll bring our palms together in a moment. But for now, move your arms around your hips. The feet stay down. If your neck is tight, lower your chin. When your hands reach your hips, lift your torso as high as you can. If your back hurts, you don’t need to lift your torso too high. Pause for five to fifteen seconds. Move your arms back to the front and now bring your palms together and lift them off the mat about three inches or so. Keep your feet on the ground. Hold your palms together in front of your face for three to five seconds. Rest in a pillow position by placing your hands under your head and breathing.
As you develop core strength, the next pose will be a little more challenging. This is a version of flying. Once again, lie on your stomach. Begin by placing your hands near your hips. You will place the palms of your hands on the mat or bed next to your hips, so that your fingers point toward your feet. When you lift, this time it will be your head, hands and feet that go up. This exercise will work your abdomen and strengthen your back. Fly like this for three to five seconds and come to a resting or pillow position. You can do repetitions three to five times. If you apply some of these techniques in your daily or weekly routine, your back and neck will feel stronger.
Just remember the interconnectivity. The back tenses when the hips lock, and the neck and shoulders when the back hurts. Sometimes to free the back you have to start with the legs and hips. Do yourself a favor and don’t overdo it. Work with a give-and-take mentality. Today I am not going to push too hard, the next day you will feel better. Check with your body. If you listen, your body will tell you if you can add more stretching or need a day off. Do not be afraid. Be more like a scientist. This works? No, this does not work. That works? No, that doesn’t work. Does this work, yes, does this work? Then keep doing what works!