Basics of Back Pain Care
Back Pain is a pain in the…back! Sometimes it’s a vague nagging or dull ache, but sometimes is quite severe and constant. Whatever the type or cause of your back pain, Here some basic principles that are helpful (sometimes immediately). I’m sharing this info with you after years of suffering from back pain myself and ignoring these principles. Why would I do such a thing? As a young, active, even athletic person I thought these concepts were too simple. Surely, my deep core was strong enough with the hundreds of crunches I was doing every day? Surely my back and hips were strong enough with all the lunges, squats, and deadlifts I was doing? Well, now that I’m (a little) older and (much) wiser, I know better. Coming back to these basics at first was humbling, as I found that they were exceptionally difficult for my toned body. Now I find them delightful, because doing them every day is what keeps me feeling good in my body.
Strengthen your deep core muscles to stabilize your spine.
The deep core muscles are responsible for stabilizing your spine in the upright position, which is why you’ve probably always heard that core strengthening is good for back pain. But regular crunches don’t strengthen your deep core. Check out this video core strength routine, which is safe for almost everyone. Remember, though, that the most important part of this work is to develop the habit of paying attention to your body, its position, and its needs as much of the time as possible. As you get stronger your endurance will increase and you’ll be able to hold your body in a neutral posture longer. It may even become a habit. Over time, you’ll be able to progress to multi-joint movements that mimic real-life activities. This way, you can program healthy movement patterns that keep your spine protected as you go about your daily business.
Increase your hip mobility.
Having mobile hips will do wonders for back pain. If you have a lumbar injury, and you need to keep your low back straight all the time, it’s essential to have mobile hips. In fact, chances are good that if you have any type of back pain, your hips are tight. The two are related because when we can’t move the hips well, we make up for it with our back. Start with stretching your legs with the first video. Then try some standing yoga poses that help with hip strength and mobility in the second video.
Work on hip stability.
The foundation of spinal stability starts all the way down at the feet. But for the purposes of this article, we’ll travel just below the back to the hips. It’s hard to have a stable spine if the hips aren’t sturdy enough to support a variety of movements. To get you started, I have a hip stability routine that’s safe for beginners in this video. Even if you don’t consider yourself a beginner, you may be surprised at the challenge and benefit of these movements so just give it a try.
Make your wellness a priority. Forever.
We never get to say, “Ok, I did it! I’m all done taking care of myself!” If you’re fortunate enough to have never had a painful chronic condition or illness, it’s probably because you’re already making your wellness a priority. For the rest of us (yes, I’m including myself here), there comes a time when we have to start. Don’t beat yourself up, though. These things happen even to the best-intentioned, healthiest people. Sometimes the body changes and we find we need to put more effort into wellness, when it used to be so easy. Or the things that used to keep us well start wearing us down. The best thing you can do is pay attention every day to the needs of your body and be aware and responsive to changes as they happen. Everything is changing all the time. If your back pain is severe and/or long-term, you’ll benefit greatly from scheduling multiple breaks throughout the day. This gives your nervous system a chance to calm down, and your body a chance to heal. Put all of your self care into your calendar- yoga, breaks, drinking water, etc. That way you’ll always remember. Consistency is key!
Progress comes in little baby steps.
...Especially if you’ve been in pain for a long time, or you have a spinal injury/condition. Remember to stick with your yoga routine and always include relaxing, calming activities like breathing exercises and meditation. Don’t be discouraged when you have a day that’s harder than the one before. I often hear people say, “I was doing so great, then when I woke up this morning I was back to where I started.” This is extremely common, and just part of the process. If you have a day like this, just accept it for what it is (you can’t change it anyway). Stay calm, and use your self-care strategies to build resilience.
Coming in 2025…
My online class, Somatic Yoga Evolution, will be available in 2025. I’ve been pouring my love into this class for a long time, and I’m so happy I will soon be able to share it with you. In Somatic Yoga Evolution you will:
Learn how your nervous system works, and why your reactions are not your fault!
Finally feel comfortable being present in your own body.
Use multiple techniques to regulate your nervous system.
Release stored emotions.
Customize your somatic yoga practice to fit your needs.
Free access to the course for one year.
