HEALTH Sore back? Yoga can help

Stretch out lower back pain


Yoga
Lee Kennedy

Lower backache can be caused by stiffness in the ligaments or muscles of the lower back or by weak abdominal muscles. Poor posture and lack of exercise also can lead to tight and swollen back muscles resulting in pain in the area.
Yoga has been known to raise the threshold of pain and endurance, although when this generally only happens you practice yoga’s physical postures regularly, with patience and dedication. Yoga also calms the brain and soothes the nerves, helping to reduce the apprehension of pain, which is, in many cases, as damaging as pain itself.
Conventional medication does accelerate the healing process, but most of us would rather cure pain naturally. Yoga aims to enable the human system to function as efficiently, effectively and naturally as it can.
The yoga pose known as Supta Padangusthasana is a reclining leg, foot and toe stretch that helps remove stiffness in the lower back. It relieves backache by helping to align the pelvic area, strengthen the hip joint, tone the lower spine, and stretch and strenghten hamstrings, calf muscles and knees. You will need a yoga mat and a tie or yoga belt for this one. This pose should be avoided if you suffer from asthma or have bronchitis or migraine. If you have high blood pressure place your head on a folded blanket:

• Place your mat against a wall
• Sit facing the wall, soles of the feet touching it, toes pointing upward
• Lower your back onto the mat – use your hands to support the torso as you come down and rest head gently on the mat.
• Bend your right knee into chest, keeping the left sole pressed against the wall
• Loop the belt around the sole of right foot
• Hold end of belt in each hand
• Aim to hold the yoga belt as close to foot as possible
• Keep the extended leg pressed down on the mat
• Inhale, raise the right leg perpendicular to the floor
• Place left hand down on left hip, this helps keep the pelvis stable, keep pressing left foot against wall
• Stay here for 20 to 30 seconds, increasing to one min with practice.
• Repeat the pose on other side.

This article is not a recommendation for your own practice but serves as interesting reading  for anyone thinking of going to a yoga class. As with any form of physical exercise, please consult your family doctor beforehand.

Lee Kennedy qualified with The BKS Iyengar Yoga Association UK, the YTTC and Ana Forrest of Forrest Yoga. She specialises in pregnancy-related yoga and also studied with Janet Balaskas, founder of the Active Birth Foundation, UK. Visit Yogadara.com or call 0863906343 for more information.