How to look after your amazing spine.
Back pain. I am a firm believer that unless you have suffered with it, you wont and cant understand how badly it can affect your life. Having been diagnosed with degenerative disk disease (yes, yoga teachers are actually more likely to suffer from this than most!), along with nasty trapped nerves due to a disk bulge a few years back, I have learnt so much regarding back pain, as well as how to "live with" and take care of your spine to prevent it happening or treat it for a quicker recovery.
Below are a few tips to prevent back pain if you are prone to slipped disks or pulled muscles.
Tip #1 - Do not lift heavy objects
This is obviously a no brainer, and sometimes cant be helped. But seriously, if you have hurt yourself in the past and there is a weakness there, please do not lift anything heavy at all. Ask for help, or leave it.
Tip #2 - Stretch regularly
Morning is best, we do gentle stretches at the beginning of our yoga classes, those are the types of stretches you need. The back is linked to the legs. Stretching the back, hips, hamstrings and thighs on a regular basis will often prevent an "attack". Take care of yourself! Daily! Knee hugs, pelvic tilts, side stretches etc will lengthen the muscles surrounding the spine and lubricate the joints.
"Over 80% of people will suffer back pain at some point in their lives"
Tip #3 - Get to know your body properly
Understanding where the nerves run in the spine through to areas of the body will help you with your choices of stretch. You can also learn how to massage your own back muscles using a tennis ball - blog post to follow!
Tip #4 - Relax more
Emotional health can directly affect the body. Someone once told me "the body keeps a score" and I totally believe that. Anytime I have had a flare up I can relate it to something I am struggling with emotionally. I will do a blog later about the chakras (energy meridians in the body) to show how each one and it's relating body parts are affecting by a chakra imbalance.
Meditation is the key. If you can't learn it alone, try guided meditations for relaxation on Youtube. I use sleep meditations, I cant plug this enough! It heals, it resets the nervous system, and it works! Blog post to follow later on meditation!
Tip #5 - Keep your core strong
Find something that you can do on a regular basis to ensure you have fantastic core strength. Not only does the naval area relate directly to the nervous system, keeping us emotionally well, our immune systems stronger and our digestive system working, it is the best way to prevent back injuries. A strong core literally holds the back muscles in place. The abdominals allow the body to transfer stress through the muscles rather than the spine.
Tip #6 - Do EVERYTHING with a straight back
Even in yoga classes we do EVERYTHING with a straight back. Bend your knees to lift something and always keep the abdominal muscles and pelvic floor connected throughout. This is the absolute KEY to looking after your back.
Tip #7 - Get your sleeping position right
I love to sleep on my side. So I have a body pilllow which I hug and wrap my legs around. This encourages my hips to stay aligned. If you are a back sleeper, even better, put a pillow under your knees and thighs. Your spine will be perfectly aligned.
Tip #8 - Invest in a good chair
We spend so much time sitting, it is vital we choose a great chair. If money is an issue just use good props. Feet should be on the floor, your lower back can be supported with a pillow, chest lifted and your knees in line with your hips. Driving is another cause of back pain - you can buy lower back supports and follow the instructions above regarding seating positions. Take rests and move around, stretching when you get the opportunity.
My next blog I will explain how to heal back pain. If this info resonates with you or you have anything that you would like to add regarding prevention of back pain, please leave a comment below this post.