Back Care Basics : Yoga for a Healthy Spine

According to Edward Paul,Md,Associate Professor of Family and Community Medicine at the
University of Arizona College of Medicine,"back pain is the number one type of pain we see
every day in our office...It is a condition 80% of adults experience in their lifetime.
That is a fairly shocking number."

There are many types of spinal injuries and discomforts,ranging from mild to acute.The mild
forms are due to muscular strain,which happens when an unexpected force twists,pulls or
over-stretches the back muscles.More serious spinal conditions include herniated discs,spinal
deformities,age-related degeneration of the spine and fibromyalgia.

When it is not the result of a specific injury or accident,back discomfort is generally associated
with the lower back compensating for other parts of the body.Bad postural habits,such as sitting at
a computer all day,can lead to a hunch in the upper back,issues with the lower back,and neck troubles.

Mellisa Valentine, a physical therapist,yoga therapist, and founder of Discover Yoga Therapy in Hong Kong,explains,"The spine is built for balance.That is true when we make unhealthy demands
on it as well as healthy ones.The spine always seeks to balance itself.If we sit at a desk all day
with our chin jutting forward to see a computer screen better,the lower parts of the spine will accommodate this posture.The more often we make the same demands,the more permanent that accommodation becomes.Some muscles grow shorter while others stretch."

Keeping the spine supple and mobile is ideal preventive medicine,and it is paramount to any yoga
practice.The spinal vertebrae are stacked on top of each other to protect the all-important spinal cord and central nervous system.According to yoga teachings,when the spine is in good condition,all the other systems of the body will function well.The integrated practice of yoga helps
to maintain and protect these natural curves and correct bad postural habits that have altered the spine's structure.

As Valentine comments,"Yoga is a great physical practice because it allows you to move your spine in all directions, and strengthen it as well stretch it. Where the spine is concerned,it is always important to start by focusing on hip flexibility and lower extremity alignment.Without this,the postural 'core' muscles will not be able to function properly to support the movement of the spine."The following yoga sequence can help to keep the spine healthy and relieve many types of lower back pain.Chronic back pain or serious spinal injuries should be attended to by professional healthcare providers,osteopaths or qualified yoga therapists.

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