Alignment Thursday: Beyond the Mat: Holistic Strategies for Managing Back Pain in Everyday Life

Soundtrack Suggestion: Nev?er Break (feat. Alyss) - Couros

“Hey Leyla, I have severe back pain – despite a regular Yoga practice. Is there a specific Yoga pose or exercise I can do?” is a question I receive regularly. Annually, health insurance companies, often including several major providers, compile comprehensive absence reports. For instance, the AOK Absenteeism Report 2023 draws insights from data encompassing 15.1 million AOK-insured employees. The report highlights that absences predominantly stem from six primary categories of illness, with the top three being:

1. Respiratory diseases, constituting 17.5 percent of absences.
2. Musculoskeletal disorders, closely following at 17.4 percent.
3. Mental illnesses, contributing 10.3 percent of total absences.

As back pain is commonly classified as a musculoskeletal disorder, it is no wonder that this question is often asked. It's crucial to emphasize that as Yoga teachers, we operate within certain boundaries. We are not medical professionals, psychologists, or coaches. Our role primarily involves sharing knowledge and insights gained through our own experiences.

When faced with inquiries like the one mentioned, it's imperative not to offer direct advice without a proper diagnosis or solely based on described symptoms. It is utmost important to have a formal diagnosis first to support on alignment cues and practical implications. However, I'd like to share guiding principles and perspectives gained from teacher trainings emphasizing holistic well-being and balance, along with insights from my own practice. These insights include how to manage pain effectively and prevent its recurrence.

First and foremost, it's essential to emphasize the fundamental principle that guides all practices, regardless of whether one experiences pain or not: "Ahimsa" (Non-violence). "Ahimsa" constitutes one of the foundational moral precepts delineated in the ancient Indian philosophical text, the Yoga Sutras, attributed to the sage Patanjali. These sutras serve as guiding principles for ethical conduct and spiritual evolution within the realm of Yoga.

?"Ahimsa" encapsulates the ethos of practicing kindness, compassion, and non-violence towards all living beings. Importantly, this principle extends to oneself. Thus, the primary directive for any practice is to operate within a realm devoid of pain. It underscores the necessity of engaging in Yoga with a sense of ease and comfort, avoiding any strain or discomfort that may compromise one's well-being.

One valuable insight I'd like to emphasize is the tendency in the realm of Yoga to overestimate flexibility while undervaluing the importance of strength, especially when it comes to the core muscles.

Core muscles, encompassing abdominals, obliques, lower back, and pelvic floor muscles, play a pivotal role in providing support and stability to the spine. A robust core is essential for maintaining proper alignment and posture, ultimately reducing strain on the back muscles and spine. Conversely, weak core muscles can lead to poor posture and spinal misalignment, resulting in undue strain on muscles, ligaments, and spinal discs, often causing discomfort and pain, especially in the lower back.

A strong core evenly distributes the load throughout the spine and torso during movement, preventing other muscles, such as those in the lower back, from overcompensating and risking strain. Think of strong core muscles as a natural corset, offering stability and shielding the spine from injury during physical activities. Conversely, weak core muscles heighten the risk of injury and can exacerbate existing back pain.

Core strength is indispensable for everyday activities like lifting, bending, twisting, and sitting without straining the back. Insufficient core strength leads to inefficient movement patterns and increased stress on the back muscles. Consequently, core muscle strengthening is a crucial component of back pain rehabilitation programs.

By targeting the core, individuals can enhance stability, posture, and overall spinal health, which ultimately aids in alleviating and preventing back pain over the long term.

In addition, regular walking or movement is essential for maintaining spinal health. It's widely recognized that aiming for up to 10,000 steps per day can effectively prevent back pain. Consistent walking not only enhances flexibility and range of motion in the spine and surrounding muscles but also alleviates stiffness and tension, both of which are significant contributors to back pain.

Lastly, I want to underscore the significance of adopting a holistic perspective when addressing physical restrictions, pain, as well as mental health concerns. Regardless of the number of Downward Facing Dogs, steps taken, or planks endured each day, these efforts may prove to be not that much effective if:

• Ongoing enduring high-pressure situations
• Exceeding standard working hours without physical activity.
• Remaining in a toxic work environment
• Succumbing to the influence of a Dark Triad supervisor
• Maintaining poor posture
• Compromising one's integrity for career advancement, wealth, or fame.

Back pain can stem from a variety of factors, including poor posture, muscle imbalances, a sedentary lifestyle, stress, and structural issues. Emphasizing balance and harmony in all facets of life, holistic health and well-being advocate for a comprehensive approach that encompasses physical, mental, and spiritual wellness.

Addressing back pain holistically recommends a thorough assessment of various aspects of your life:

• Personal Life: Reflect on your satisfaction and fulfillment in your personal relationships and activities.
• Work Life: Evaluate how your work environment and responsibilities may contribute to your back pain and overall well-being.
• Nutrition: Consider the quality and balance of your diet, as nutrition plays a significant role in overall health, including the management of back pain.
• Sleep Patterns: Assess your sleep habits and routines, as inadequate or poor-quality sleep can exacerbate back pain and other health issues.
• Social Connections: Reflect on your relationships with friends and family, as social support and connection can influence both physical and emotional health.
• Financial Well-Being: Consider how financial stress and stability impact your overall health and ability to address back pain effectively.

Self-Study Questions

• In case you are affected by back pain, how does you current understanding of back pain align with the insights shared in the article?
• Have you considered the role of core strength in relation to your own back health and physical fitness routines?
• How do you currently practice "Ahimsa" (non-violence) in your Yoga practice, your daily life as well as your professional life?
• Have you been mindful of incorporating regular walking or movement into your daily routine to support spinal health?
• Which aspects of your personal, work, or lifestyle environment might be contributing to any back pain or discomfort you experience?
• How can you improve your awareness of physical and mental cues that may indicate the need for adjustments in your lifestyle to support back health?

Practice of the Week

Start strengthening your core by practicing the plank once a day:

• Start in a push-up position, with your hands directly under your shoulders and your body forming a straight line from head to heels.
• Engage your core muscles by pulling your belly button toward your spine and squeezing your glutes.
• Keep your neck in line with your spine, looking down at the floor.
• Hold this position for as long as you can maintain proper form, aiming for at least 20-30 seconds to start.
• Remember to breathe steadily throughout the pose.

Consider incorporating additional movement into your daily routine. It's not necessary to commit to a 60-minute jog each day. Instead, explore various avenues such as taking different walking routes, enjoying leisurely walks, and opting for stairs over elevators whenever possible.

Start journaling with a success journal documenting your successes, achievements, and positive experiences. The purpose of a success journal is to cultivate a mindset of gratitude, acknowledgment of accomplishments, and self-awareness.

In a success journal, people typically write down:

• Achievements: Note down things you have accomplished, both big and small, whether it's completing a project, reaching a goal, or overcoming a challenge.
• Gratitude: Express gratitude for the positive aspects of your lives, including supportive relationships, opportunities, talents, and personal qualities.
• Reflections: Reflect on what went well, what lessons you learned from your experiences, and how they can continue to grow and improve.