Do you suffer with back weakness? Do you stiffen up when bending or sitting? Do you struggle to look behind you? These can be signs of muscular weakness in the back. It is especially problematical for tall people since the forces on the vertebrae are multiplied with every inch of height gained.
How Yoga Can Benefit the Weak Back
Yoga can be the answer to maintaining the back, strengthening it and keeping it in good shape. Yoga has been used for possibly as long as 5000 years to bring about health and vitality, to strengthen the muscles and to calm the mind. Many doctors recommend yoga as a way of improving back health.
What Causes Muscular Back Weakness
Back weakness is often due to poor condition in the muscles of the back and the abdomen. Tightness in the back of the legs – the so called “ham-string” muscles - worsens the problem. When there is inequality in muscle tone in these groups, the spine will be subjected to uneven stresses. Improving muscle tone allows the muscles to work as one unit, instead of pulling against each other.
Staying Safe
The suggested postures are for healthy people who have some muscular weakness. For all other conditions, please consult your physician before attempting the poses. If an exercise feels wrong then avoid it. Start with the minimum repetitions increasing slightly each week. Avoid straining and forcing.
Yoga Breathing
Hold each pose for 3 breaths. Breathe deeply but gently, right down into the bottom of the lungs. Read the following instructions at least twice and look at the photographs carefully before doing the exercises so that you build up a correct mental image of what you are aiming to do.
Cat and Dog
This exercise is done on all fours; alternate between arching the spine (look under the body towards the legs) and hollowing the spine (look upwards). Do 5 rounds the first week.
Child Pose
From Cat and Dog sit all the way back on your heels and put your head down on the mat between your elbows. Let the back stretch out. Hold for 5 breaths.
The Cobra
Lying on your front, hands near your chest, push down on the hands and raise the upper body off the mat. The legs stay down. Hold for 3 breaths. Go back into Child pose and stretch.
Cross Legged Twist
This exercise unlocks a stiff back so that you can rotate the spine easily.
Sit tall and then cross the legs. Arms are resting on the inner side of the knees. Lift the right arm above your head and lower it so that the hand rests on the floor behind your hip. Stay sitting tall as you rotate your spine to the right side and look right. Hold for 3 breaths.
Go back to the starting position. Now this time, lift the left arm up above the head and lower it so that the hand rests on the floor behind your left hip. Rotate the spine and look to your left side. Do three rounds initially.
Relaxation
Lie down in a comfortable position. If the back is weak keep the knees bent and your feet on the floor. Stay there and do yoga breathing for 5 minutes. It will help you to be more relaxed. Pilates is another holistic exercise form that can help strengthen the back.
References
Yoga for Vibrant Living, C. Fadhley, E-book, Lulu.com, 2007
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