Did you know that back pain is the most common reason for missed work and the second greatest reason for going to the doctor? The American Chiropractic Association estimates that 31 million Americans experience lower back pain at any given time. Although most back ailments are not serious – meaning they are not caused by serious conditions like arthritis, infection, fracture or cancer when you get one – it definitely stinks. Fortunately, studies have shown that those who practice yoga for as little as twice a week for 8 weeks make significant gains in strength, flexibility and endurance. Those are the basic goals of most rehab programs for neck and back pain.
Since sitting is what we do for great lengths during the course of a day, included are a few gentle stretches on our backs. We can do these immediately in the office, home, even at the beach. As you practice these movements, dwell on the Bible verse and let stress dissolve and have peace.
…”I will keep in perfect peace whose mind is stayed on thee.” Isaiah 26:3
Being on our backs provides a great opportunity to look up. Snoopy says it’s the secret of life!
1.) Lying Knee Hug
Lie down and stretch. Bend and bring your right knee to your chest. Inhale while wrapping your arms around it with a hug. Exhale and release it back down. Repeat on your left leg, inhale while hugging your knee into your chest and exhaling as you release it back down for a total of 5-10 times each leg.
2.) Baby Pose
Raise both of your legs and try to grasp your toes or feet, or anywhere on your leg that is comfortable for you. Inhale and exhale, letting the weight of your legs sink so that your back can let go. Sway side to side. It’s okay to have fun like a tiny baby, discovering for the first time that they have legs and feet.
3.) Simple Spine Stretch
Lay down and stretch. Bend both of your legs and stretch your arms out to the sides. Take a deep breath then exhale deeply, letting your legs slowly fall to the right. Keep looking up. If pain arises stop immediately but if you can let the outsides of right leg settle on your mat. Stay for a while, inhaling and exhaling long and deeply. Repeat on your left side.
4.) One Legged Spine Stretch
Lay down and stretch. Bend your right knee. Stretch your arms out to the sides and look up. Inhale and then exhale, letting your right knee slowly fall over your right leg. Where ever the stretch feels comfortable, remain there and breath long and deeply before repeating on your left leg.
5.) Seated One Legged Spine Twist
Sit with your legs stretched out forward. Press the back of your left knee into your mat. Sit up tall while bending your right leg into your body. Pick up your right foot and place it over your left leg. Gently wrap your left arm around your knee, hugging it towards your body. Inhale and exhale long and deeply up to 10 times and repeat on your other leg.
If you are able raise your right arm for a more intense stretch, do so!
6.) Legs Up A Wall
This soothing restorative posture calms the nervous system, eases muscle fatigue, and helps to restore healthy restful breathing. It’s a great pose to do if your stressed, overwhelmed, or in need of some sleep.
To begin, shift your body near a wall and gently walk your legs up. Rest the backs of your thighs against the wall, which offers a gentle support that deepens the restorative benefits of the pose.
If your thighs cannot get there, then bend your legs and shimmy your hips a little closer to the wall. If in any way you feel strained, come back down and lay before a chair with your legs resting comfortably upon it. If that is even too strenuous, simply lay down on your mat or lay with your knees bent.
Once you arrive at your perfect resting place position for Legs Up a Wall, you need only to close your eyes, exhale completely, and melt into the pose. Scan your body limb by limb, inviting any knots and grips of tension to dissolve away completely. Let your brain drain, relinquishing its hold on obsessive worries and fears that may still linger. Grow easy and tranquil, grasping after absolutely nothing. Let everything you know about yourself dissolve. Fall beneath the surface of life into quiet stillness.
Invite your breath to deepen. With each quiet exhalation and with every ounce of letting go, fall deeper. Linger in the soothing silence. Dwell in the freedom of surrender and enjoy the tranquility and deep rest of letting go.
HALLELUYAH!
