PRECISION AND GENTLENESS FOR BACK PAIN
JULY 18TH, 2009: Good morning! So today I passed out a handout with the suggested foot alignment for all standing poses. We started by really talking about the detail and precision as well as precise modifications for all fundamental standing poses like Pyramid, Lunge, Warrior B, Triangle pose and Wide Standing Pose. With that said I wanted to make the point that if we only emphasize technical precision we can get overly self-critical, perfectionistic and even downright militant. The yoga practice can be used in an unhealthy way becoming way too constrictive and goal-oriented. So as we focus on the elegant principles of alignment we also emphasize gentleness. Otherwise the yoga can be a means to create more stress in our already stressful lives.
Our physical focus today was the psychological triggers of back pain. In the book The Mind Body Connection by Dr John Sarno he argues the cause of back pain is usually entirely psychological. He says back muscles go into spasm and cause pain because of mental tension and that if you can get to the root cause of the tension the pain will disappear. With yoga we can heal back pain by calming down our overactive stress response system. The greatest tool we have to do this is the breath which is why we link breath with movement leading to muscle relaxation and mental quiet. A personal favorite breathing mantra to practice in and out of class is this:
Breathing in, I am aware I am breathing in
Breathing out, I am aware I am breathing out
Breathing in, I calm my body.
Breathing out, I calm my mind.
Practicing slow deep breaths triggers the "relaxation response" the antidote to flight or flight response. The focus on all three parts of the lungs (especially deep abdominal focus on exhalations) helps bring in more oxygen. And the wave like undulation of deep inhales and exhales gently massage the spinal column which brings nutrients to our spinal disks.
The poses we practice today were specific to stretch all major muscle groups around the hip joints including adductors, quads, rotators, and hamstrings. What happens is that when our Hip rotators are tight they hold the pelvis too much and the force of movement transfers up to the low back putting strain from there on up the spine. It hurts! We held poses working on precision but then we also put a simple routine together you could practice at home for 5 minutes per day at a one breath per movement ratio, letting go of perfection. This way we improved overall circulation that brings nutrients to the intervertebral disks while removing toxins. The thing is that disks don't have an independent blood supply therefore they depend on movement of the surrounding structure to aid in the delivery of nutrients. Movement causes the disks to be compressed which squeezes out stale disk fluid and then to expand bringing in fresh supply. Judith Lasater says, “In the majority of cases back pain can be prevented. The majority have to do with how we use our bodies." We don’t hurt anymore!
Altogether we used this practice to learn how to manage addressing our mental and physical tensions so we could find stillness and gentleness by the end. The whole class intended to help us get to the final pose of Savasana where in the words of Eckhart Tolle in his power Practicing the Power of Now we experienced a feeling of letting go. I hope you find this background on healing back pain helpful and healing. Love the day! Silvia
When you surrender to what is
and so become fully present,
the past ceases to have any power.
Suddenly, a great stillness arises within you,
An unfathomable sense of peace.
And within that peace, there is great joy.
And within that joy, there is love.