In Yogic science, Back Pain qualifies as Adhija Vyadhi, a Stress-born disease, that is, of Psychosomatic origin.
Yogic approach directs towards the need to discover & correct at the Manas level before the afflictions percolate into the Prana & Anna body, or else, unattended it could escalate and manifest as persistent pain in the form of muscle spasm.
Yogic understanding of Back Conditions-
- As the mind becomes inert, dull, lazy, drowsy, and packed up with incessant activity, it makes one agitated, restless and distractible which consequently shows up as a violent and aggressive state of being.
- At the Pranamaya kosa, this speed translates into blocked and packed energy which prevents the flow of energy through channels, which manifests as pain and inflammation,
- The muscle bundles contract and spasm leading to stiffness, and the nerve fibres trigger off electrical activities, sending warning signals to the brain.
Yogic practices require to bring awareness to the part of pain at the physical level, work with body movements without harming underlying vital structures of the nerves, spinal cord, and the blood vessels.
It advocates an understanding of the Practice & Purpose to get the best results, thus-
1 Relax the spinal muscles –
- Makarasana, Pawan muktasana, Natrajasana
- Relaxation Techniques: IRT, QRT, DRT, Shavasana with Knees Bent
2 Strengthen the spinal muscles –
- Lumbar spinal stretch –Setubandha, Naukasana, Utthanapadasana
- Work the Abdominal muscle that supports the back –Dorsal Stretch with Leg Raise
3 Mobilize the stiff back –
- Prayatna Saithilya Ananta Samapatti
- The affected Tissues when gradually Released with variations of Lumbar Twists, the Prana blocks are diffused providing a great Sense of Freedom & Joy of Expansion
Spine care measures involve the following-
WHAT ARE THE YOGA PRACTICES ONE SHOULD AVOID IN BACK PAIN
- Postures and movements that hurt during the first few sessions and keep it simple, till one develops the confidence & trick of alternating relaxation with practices inducing mild aggravation which provide eventual relief.
- Keep off acute forward and backward bending and jerky brisk movements of the spine.
- When sitting erect for long opt for a chair with back support; when in supine posture rest the back with legs folded and cushioned.
PREVENTION IS BETTER THAN CURE
- Awareness of Correctness of Postures while Standing, Sitting, Lying, Walking, Doing work
- Regular Yoga Practice & Exercises
- Stress Management
Yogic management of Back pain-
- It is essential to Train in Self-Management with deeper & deeper internal awareness and to help oneself to completely recover. As the practices become deeper, the understanding of how Prana becomes balanced & subtle develops with personal experience.
- The Process of Alternate Stretch (Pain) and Relaxation (No Pain) requires one to feel the Stimulation, observe the Let-go Phenomenon and develop Deeper Internal Awareness.
- It is beneficial to keep repeating alternately, 5 to 10 rounds, several times during the day, whenever one finds the time, at least 3 times, when on empty stomach and when in pain.
- Such Cyclic Relaxation brings about a Rest Level that goes on deepening as Alternate Stimulations & Relaxations Release deeper & deeper stresses.
- When the mind and body complex becomes relaxed, oxygen consumption becomes much less.
- As one maintains the final posture of Asana, with more of relaxation setting in, deeper corrections take place, scar tissues get released, Prana blocks are diffused, leading to Freedom from Stiffness & Congestion.
INTEGRATED YOGA MODULE FOR CHRONIC LOW BACK PAIN:
Ardhacati chakrasana, Ardha chakrasana, Parivrtta trikonasana, Vakrasana, Bhujangasana, Salabhasana, Viparitakarani with wall support, Ustrasana
Sectional breathing, Nadi suddhi, Sitkari Sitali, Bhramari
Nadanusandhana, Om meditation