The Yoga Back Book: The Gentle Yet Effective Way to Spinal Health

In order to relieve stress on the lumbar spine, a natural lumbar curvature (at the small of the back), good balance and flexibility must be maintained at all times. The natural lumbar curvature is maintained through pelvic tilt (assisted by tightening abdominal and buttock muscles). The position distributes weight evenly down through the spine allowing the strong leg muscles to bear the weight.

Now that you have a basic understanding of the structure and function of the spine, you will readily appreciate the principles of good body mechanics which follow and the importance of maintaining the normal spinal curves.

Sitting

Good posture when sitting puts the pelvis in a neutral position, that is, neither tilted backwards not tilted forwards (remember that posture is controlled mainly from the pelvis).

The spine should be supported along its natural curve. The height of the seat should be such as to place the knees level with, or higher than, the hips (Fig. 5 (#litres_trial_promo)).

Figures 6 and 7 are examples of poor posture in sitting. In Fig. 6 (#litres_trial_promo) the pelvis is tilted backwards. This flattens the normal curve of the lower spine, stretching ligaments and eventually producing pain.

Fig. 5. Good posture in sitting

Fig. 6. Poor posture in sitting

Fig. 7. Poor posture in sitting

In Fig. 7 (#litres_trial_promo) the pelvis is tilted forwards, thus distorting good posture in much the same way as prolonged standing does. This, too, can lead to back strain and pain.

The Easy Pose

One excellent way to sit is in the yoga Easy Pose (Fig. 8 (#litres_trial_promo)). It provides a stable base, encourages you to hold your spine naturally erect and promotes relaxation of the back muscles. It brings into play the sartorius, or tailor, muscles which lie across the thighs, from about the front of the hip bones to what we know as the shin bones. These are the muscles used in bending the legs and turning them inwards.

Fig. 8. Easy Pose

Here’s how to do the Easy Pose.

1 Sit with your legs stretched out in front.

2 Bend one leg and place the foot under the opposite thigh.

3 Bend the other leg and place the foot under the other bent leg.

4 Rest your palms quietly on the respective knees or place them upturned, one in the other, in your lap.

5 Maintain this posture as long as you comfortably can, breathing regularly, and keeping your body relaxed.

Note

If your knees do not touch the surface on which you are sitting, do not be discouraged. They eventually will as your joints become more flexible and your ligaments more elastic.

The Japanese Sitting Position

Here’s another position that encourages good posture in sitting (Fig. 9 (#litres_trial_promo)).

Fig. 9. Japanese Sitting Position

1 Kneel down with your legs together and your body erect but not rigid. Let your feet point straight backwards.

2 Slowly lower your body to sit on your heels. Rest your palms quietly on the respective knees. Sit tall and breathe regularly. Keep as relaxed as you can.

Note

If at first your heels cannot bear your weight, place a cushion between your bottom and heels, and hold the position only briefly. As your knees and ankles become more flexible and your body more conditioned, you will be able to sit in this posture for a longer time.

Squatting

One quarter of the human race habitually take weight off its feet by squatting. A deep squat position for work and rest is used by millions of people in Africa, Asia and Latin America.

Squatting reduces any exaggerated curve of the lower spine, thus lessening tension in spinal muscles and ligaments. It reduces pressure on the spinal discs. As a result, the back is both strengthened and relaxed, and back discomforts are minimized. Squatting is, moreover, excellent for strengthening the ankles and feet.

Fig. 10. Squatting

The Squatting Pose

1 Stand with your legs comfortably apart. Distribute your body weight equally between your feet. Breathe regularly.

2 Slowly bend your knees, lowering your bottom until you are sitting on your heels. Relax your arms for maximum comfort (Fig. 10 (#litres_trial_promo)). Hold this posture as long as you can, breathing regularly.

3 Resume your starting position. Rest.

Note well

If you have varicose veins, you would do better to practise the dynamic version of the Squatting Pose which follows, rather than holding the squat for any length of time.

The Squatting Pose – Dynamic version

1 Stand with legs apart and arms at your sides. Inhale and slowly raise your arms to shoulder level as you simultaneously raise yourself on your toes. (If you have difficulty keeping your balance, use a stable prop for support.)

2 Exhale and slowly lower your arms as you lower your body into the squatting posture (Fig. 10 (#litres_trial_promo)).

3 Without holding the posture, come up again on tiptoe. Repeat the up-and-down movements in smooth succession as many times as you wish. Relax afterwards.

This version of the Squatting Pose gives a gentle, therapeutic massage to the legs and stimulates the blood circulation.

Sitting to Prevent Backache

Sitting puts great pressure on spinal discs. Take periodic breaks from prolonged sitting to practise stretching and relaxation exercises. Two examples will be given later in this chapter.

Be sure that the seat on which you habitually sit to do your work is well designed. It should be fully adjustable to suit your own measurements. It should support your back and legs comfortably. It should be at a height that permits you to do your work without having to stretch your arms forwards from the shoulders. It should be adequately padded yet firm. You might consider using a desk or other work surface that slopes towards you, so that you don’t have to bend your head and neck down.

Do arrange things on your desk so as to avoid having to twist back and forth.

Don’t cradle the telephone between your ear and shoulder. It promotes upper back tension.

Do rest your arms on armrests when they’re available.

Do consider using a lumbar roll (back log), which is a support specially designed for the low back. Use it to good advantage when reading, writing, watching television or driving your car to counteract any tendency to slouch. An ordinary cushion is not to be relied upon for long-term use; only in an emergency.