Back problems can often be very uncomfortable, making it difficult to bend down, lift objects, sit on a soft sofa " common things that many people take for granted. GPs advise you to go on diets, take medications, and follow special treatments to deal with the more painful symptoms, but in recent years there has been an upsurge of interest in non-western solutions to psychical problems. And apparently, they work. One eastern alternative has been particularly helpful for dealing with back pain: yoga.
How it works
Yoga has many varieties " gentle exercises that relax the mind and body, to more challenging types that are psychically demanding and a great workout. Through a combination of poses and breathing techniques, yoga allows you to gain a greater awareness of your body, helping it become more aligned and improving your overall posture.
Osteopaths and yoga experts recommend a style that is known as hatha yoga for people who are suffering from back problems, as it is one of the gentlest forms that involves careful stretches, easy breathing exercises, and practices of the basic yoga poses. They discourage yoga variations such as Bikram and Ashtanga, as they can be hard on the back. Hatha yoga can make it easier to recover quickly from back problems such as Sciatica, Osteoarthritis and Fibromyalgia, and can also prevent them from occurring in the first place.
What you can do
Here are some yoga exercises you can do to strengthen your back, alleviate pain, and make your muscles more flexible:
1) Begin with some stretches before moving on to the more complicated poses. Get into the Mountain Pose: stand up straight with your feet touching, balancing the weight of your body over the feet evenly. Keep your arms at your sides, slightly pressed into the body. Tighten your buttocks and stomach muscles but maintain a firm posture. Whole holding the pose, breathe in through your nose, out through your mouth.
2) The Crescent Moon Pose: this pose builds up your stamina by strengthening the legs, back, and shoulders. It is best done in two steps:
Kneel down to your knees while keeping a straight back. Step forward with your right foot so that your foot is a little past your right knee, and keep your leg parallel to the floor.
Stretch both arms above your head, hooking the thumbs together. Keeping your balance, slowly lift your left knee off the floor, stretch out the leg, and make sure your weight is spread evenly over both the front and leg. Pay attention to keeping your chest low, otherwise you create a hollow in your back.
3) The Child Pose: this is a good pose for stretching the thighs, hips, and spine. It should help you get rid of any stresses you may have. Complete the pose in three steps:
Kneel down to your knees, with the legs slightly parted, and your feet pointing outwards in opposite directions.
Gently place your forehead on the floor in front of you and swing your arms forward, so that your shoulders brush your ears.
With your head still touching the floor, bring your arms around to your sides, palms facing upwards.
This non-western approach can therefore be a great supplement or alternative to the treatments that are commonly adopted in the UK. As long as you take great care when carrying out each pose, hatha yoga can make you feel fitter and younger.
