A short video showing a dynamic variation of the Sfinx-pose. Great for upper back strength and mobility!
Short warm-up excercise that will allow you to access the hip joints, the lower back and the shoulder joints. Try it out, keep your awareness fully on the movement of the body and how the weight of your legs brings a rotation of the spine. Enjoy!
So, I felt the need for a soft and kind, yet vigorous yoga flow for the first day of my cycle. The day when I don’t feel like moving, but still kind of feel like moving, without moving. Of course you can do it on any day of your cycle. Enjoy!
So what can you do to make your back pain free, to really get that feeling of having a spine as strong and viable as a tree’s trunk? First thing: get to know your pain! I mean really. Get to know it. I like to think of pain as an old relative that you wouldn’t say you like, because she’s nagging and complaining way to much, but still, she’s a relative and you need to make sure she’s all right. Most importantly, you would never do anything to hurt her. It’s the same with your pain, you may think angry thoughts about it, but it’s still a part of your body and your body deserve nothing but your unreserved love, no matter how deficient it is and how bad it works and how much it hurts. Especially than, when it hurts and doesn’t work the way you want I to.
In practice: Keep a pain journal. Take notice of when you feel pain and how bad it is. For instance you can do it three times a day, when you wake up, somewhere in the middle and before you go to sleep. This will allow you to recognise any patterns that your pain follows.
The importance of movement for the back cannot be pointed out enough. While it is beyond doubt good to walk, bicycle, run, swim or whatever you like to do, you can also try to move through conscious, slow yoga flows with focus on the somatic experience of being in the body. The reason why mind-body techniques such as yoga works so well for treating back pain is because they include both body and mind, and back pain is a body and mind issue.
What I believe has been most valuable for me was a new approach to yoga. I did a teacher training with Julie Martin, who applies a rather rebellious approach to yoga. She works with freedom in movement and moves away from the old understanding of what constitutes a yoga position, or asana. Instead of being based on static strength like traditional yoga, it’s soft, fluid, dynamic. By moving ni this way, I have reached a whole new range of motion in my spine and in my hip joints. I work my hips a lot, because – surprise! – it’s all connected. The spine is part of the pelvis so naturally the pelvis affect the spine. I also work my feet, or rather try to keep them healthy by not (not anymore) squeezing them into shoes that are too small.
Building stability and strength, especially if you have a tendency of hyper mobility (that is, if your joints can easily move beyond a normal range of motion), can rally help easing back pain. One of my favourite things to do when I start to feel that pinch in my lower back is to go to the gym and do dead lifts. Check out this guide if you want to learn how to do deadlifts! http://www.styrkelabbet.se/marklyft/ (in Swedish.)
There is also a lot to say about posture. Having a ”bad” posture is not connected to having back pain. This seems a bit counter intuitive but as you may have noticed a lot of people walk around life slouching like question marks without ever having any trouble with their backs. However, just because there is no correlation between posture and back pain does not mean that posture is irrelevant in treating back pain. Having a good posture, which I define as finding support for the spine from the feet, legs, and pelvis, takes focus away from the back. Imagine never having to think about where you place your spine, no more arching and no more rounding to find ease, the back can just be there without you thinking about it.
A good posture should be one that offers support and stability for the spine to be in its natural curve.
Last but not least something needs to be said about the illiopsoas. The psoas muscle has been called ”the muscle of the soul” (by Liz Koch of http://coreawareness.com). I really don’t want to go into the discussion about the validity of this claim, but limit myself to saying that the psoas is important as it connects the upper body to the lower body, stabilises the back and life the legs. It is one of the deepest muscles of the body and it originates along the spine and joins to the thigh bone. Typically most people would benefit from strengthening the psoas, more so then to stretch it. typically, what most people do is stretching it…
This is the illiopsoas:
An easy exercise: stand tall, arms alongside the body and lift and bend one leg so that you draw your knee towards your chest. Stay for a minute or so and make little circles with your knee, while allowing the pelvis to move with the circles. Do the other leg. Repeat.
And of course, I’m announcing a workshop on back pain to the held at May 20. Please join me for a possibly life changing event! (Check out separate post!)