Look around. You will see that most people you know have had or have back problems. It is already a fact that back pain has reached proportions endemic in the western countries. The statistics that measure everything confirm the impact it has on productivity and the economy. However, it is more difficult to quantify human suffering:
– “How are you?” –
– “Well, today my back only hurts 4,5” –
Think of the wonderful miracle your back is. It is a strong pillar and at the same time flexible enough to rotate, bend forward, back and sides. Guauuuu! In case it does not protect your spinal cord, hold your heavy head, agglutinate the ribs, pelvic girdle and muscles of the back. Does anyone give more?
And what do you get in return? Very little attention, bad postures, poor stretching or excessive exercise taken to the limit. Just as harmful is not to exercise as practicing without restraint. As my mother says “little likes it and very tired.” You just have to remember some impossible postures of yoga.
We lightly spoil our back and are still surprised when the irremediable arrives. First, he complains from time to time, waiting for you to take action. Yes, you, not the neighbor! Later, when there is no remedy, it will not stop screaming and your life begins to revolve around the consultations of traumatologists and physiotherapists.
Get to work. Invest in yourself, in your health, every day … Start by changing your daily postures by putting into practice what you have learned in the yoga class.
1. Stand: visualize Tadasana.
Even being perfectly placed our lumbar discs undergo tremendous pressure. If you have no choice but to stand for a long time distribute the weight evenly between both feet, relax your knees a little as if you were to flex and imagine that you pull the crown to lengthen the column a little. Watch that the ischions, those bones that are nailed to us in the seats, go to the ground. We do not even want the hip to go forward like a beer belly, or backwards, chicken ass type.
2. Sitting: do your best Dandasana.
Did you know that the stress we put on the spine is twice as high as when we stand? To minimize this tension, sit erect while respecting the natural curves of the back and without bending forward. Sit on the ischions and not on the coccyx (vulgarly known rump) Balance your pelvis type Shakira in front and back until you find them.
At the wheel: in addition to all of the above, sit as far back as possible in the seat to be able to catch the steering wheel with a safe but relaxed posture. Imagine Fernando Alonso driving, erect but not rigid, head and neck leaning against the back, relaxed jaw.At work: If you work sitting, organize your work space so that you can easily reach those objects that you use most frequently with the slightest inclination, torsion and stretching. Be as meticulous in choosing your dream chair as in choosing your favorite brand of beer. Even look at yourself and put on a small cushion or a towel wrapped around your lower back. Please do not cross your legs (very sexy but fatal for circulation, so book it for stellar moments) or hold the phone between your ear and shoulder. This tightens the muscles of the neck! Use headphones or a hands-free phone. However, get up once in a while and stretch gently. If you feel ashamed in the chair, go to the bathroom. The back does not understand the concept of ridicule.
Also You Can Read : Basics For Giving a Relaxing Massage to Your Partner at Home
3. Lying: Imagine Savasana.
This is the best posture to relieve tension including pressure on the discs. Put a pillow under your head if your cervicals ask for it or wrap a towel like a sausage and place it under your knees. Your lumbars will thank you.If you can only take a few minutes of rest try to lie on the floor and support your legs on the wall or the seat of a chair. The knees and hip joints should form a 90 degree angle.If you have no choice but to lie on your abdomen place a pillow or a cushion under it and if possible another under the feet. This helps to prevent an exaggerated bowing in the lumbars.
4. Get up from the bed: remember how to end the yoga class.
Do not get up by raising your head first. For this you must rely on your abs and are not always 100%. Roll to your side, bend your knees and pull your feet out of bed. Inhale and with the help of the arm on which you are lying and the opposite hand pushes and you see incorporating the back. Leave your head hanging and only when your trunk is straight and raise your head.
5. Walk: turn to Tadasana and add a pinch of Pranayama.
Walking is one of the best exercises. Take advantage of it by accompanying movement and breathing.Part of Tadasana. Make sure your jaw does not protrude. Usually we advance the whole body. Keep your head in line with your spine. Breathe by synchronizing your steps. It sounds easy, does not it? Notice how you support your feet. To do this, look at the sole of your used shoes. There you have a record of how you move. Do you have the soles worn inside or out, plus the heel that the tip? Propose to distribute all your weight on the soles of the feet. With practice you will make of your walk your best meditation.
6. Incline and lift weight: Utkatasana.
The rule of thumb is to prevent before curing. Perform these movements even with the least heavy objects. Educate your body. Thank you. Stand close to the object you are lifting with your feet apart for a good base. Keep your head in line with your back straight. Bend your knees when you exhale. Grab the object with both hands flexing elbows. Inhale with the navel into the spine (active abdominals) and lift the weight with the strength of your legs and abdominals and not with your back. When in doubt ask for help by repeating the same steps. Four hands are better than two. Or as Bruce Springsteen says “Two hearts are better than one”.