|
|
 |
|
Reply
| | | From: Rene (Original Message) | Sent: 9/15/2006 6:13 PM |
THE BEST EXERCISE FOR BACK PAIN I have written several articles about the challenges of chronic back pain and the array of non-surgical and non-pharmaceutical treatment options, especially different forms of exercise. Now a study by Group Health Cooperative Center for Health Studies in Seattle has evaluated an exercise routine and a form of yoga to determine which is best and if there is a "best exercise" for back pain. The study included 101 patients with an age range of 20 to 64. All had seen a doctor in the past three to 15 months for chronic low back pain. Participants were randomly assigned to one of three groups -- one group did 12 weekly 75-minute viniyoga yoga classes and also practiced about three times a week at home... a second group spent the same amount of time in an exercise program that included aerobic exercises, stretching and strengthening exercises designed to improve back strength and flexibility... the last group was given a book that explains in detail what to do to improve back pain, from a variety of exercises to arranging work space to make it back friendly. Researchers interviewed participants at six weeks, at the end of the 12-week study and again 14 weeks later using the Roland Disability Scale, an assessment tool of pain, function and activities of daily living in back pain patients. Yoga came in the clear winner. At 12 weeks the yoga group showed the most improvement on back-related functioning. While all three groups reported similar levels of pain at this time, 14 weeks later the yoga group showed the greatest sustained relief from pain. NOT JUST ANY YOGA Karen J. Sherman, PhD, who headed the study, was quick to explain when we talked that this wasn't just any yoga. For the study she selected viniyoga because it is safe and therapeutically oriented with participants flowing gently from one pose to the next. It also teaches proper breathing and mental focus. Dr. Sherman speculates that one reason viniyoga was so successful is that it helps people become aware of the natural movement of their spine. This may teach them to pay closer attention to small movements and body sensations that enhance moving properly and help prevent stressing the back. Although she warns against yoga styles that are demanding and/or competitive such as power, vinyasa and bikram yoga, she encourages people with chronic back pain to give viniyoga a try. Call local fitness clubs and yoga studies to see where it is offered. Look for a viniyoga teacher whose approach is therapeutic and who has worked with back patients. Even then, Dr. Sherman says to observe a class before you enroll. How much you should do depends on the individual, but she says patients eventually discover how hard they can work and what poses work best for them. Be well,
Carole Jackson
Bottom Line's Daily Health News |
|
 First
Previous
2 of 2
Next
Last
|
|
Reply
| |
Yoga
RELIEVING LOWER BACKACHE
by Yoga Teacher Sheri Kauhausen TONING THE ABDOMINALS
Summer will soon be upon us. I thought it fitting to include postures in this article that will help tone those pesky abs. However, and probably much to your dismay, I believe that the abdominal area deserves to be somewhat fleshy. In other words, although toned abdominals are good, buff abs, as in a six pack, are not. Yoga is all about finding the balance between two opposites. So, in finding the balance with the stomach muscles, aim for flat not muscular. PLANK (Chaturanga Dandasana).
If the truth be told here, I actually learned from my then 17 year old daughter how much the abdominals play a part in push ups. She is a black belt in Tae Kwon Do and told me after she had her appendix removed that it was much harder to do push ups than sit ups after surgery. That’s when I realized that if you bring the abdominal muscles into play when lifting into a push up, the arms don’t have to work so much! So no more excuses of your arms not being strong enough �?it’s your abs. Lay on your front, toes curled under, hands on the floor on either side of your chest, palms down, fingertips forward, chin on the floor. Inhale.
Exhaling, tighten your abdominals, straighten your arms and push your body up off the floor as in a push up. Try to lift the body as a whole unit. What I see most often in people trying to execute this posture is either they come up like a snake, head, then upper back, then hips and finally the legs... or they come up by using their knees. To begin with, you may have to use your knees, but eventually you want to stop relying on them to get you up.
Once you have yourself up, your shoulders should be directly over the heels of your hands, with the elbow creases facing each other. Make sure you draw your abdominal muscles toward your spine to support your lower back. Your tailbone should be aimed toward your feet and your heels should push toward the wall behind you. Your buttocks should be midway in height between your heels and head. Don’t stick your bottom up into the air and definitely do not let your hips sway. Hold this posture and breathe.
Inhale. Exhaling, bend your elbows and slowly lower your body back to the floor. Again, you want to move your body as a whole unit. Make sure you keep your elbows tucked beside your torso. If you let your elbows flair out, you’ll find that your wrists will begin to hurt. If you need to lower your knees first, do that, but work toward coming down all at once, slowly and gracefully.
Relax.
I’m not sure which is harder, the PLANK or the FOREARM REST. Both postures strengthen the shoulders, arms and back muscles along with the abdominals. They are great for the feet, too. Begin on your knees and forearms, toes curled under, elbows under the shoulders, bum up in the air. Keeping the abdominals tight, walk your knees away from your elbows until your back is almost flat. Inhale.
Exhaling, raise your knees off of the floor until your body weight is suspended between your toes and forearms. Nothing else should be on the floor. Keep your body as straight as possible. Tummy is tight, tailbone is drawn toward the heels and shoulders are away from the ears. As in the Plank, you don’t want your bottom sticking up into the air, nor do you want your hips sagging. This time your body is in a straight line from the heels to the head.
Hold the posture and breathe.
Inhale. Exhaling, lower your knees
Relax
The SITTING FORWARD BEND (Paschimottanasana) stimulates the abdominal organs as it creates their strength. Digestion is improved and the heart is nicely massaged. Because the nervous system is toned during this posture, people will often have a feeling of calmness after completing it. It helps to relieve stress and anxiety and is therapeutic for high blood pressure and insomnia. During the initial stage of Forward Bend, the upper back gets a good workout. Moving deeper into the pose, the lower back gets a nice stretch. This is also a superb posture for discomfort from constipation, along with menstrual and menopausal issues.
Sit with your legs extended, hands resting on knees. Inhale.
Exhaling, fold forward from the hips. Lift the sternum and draw the shoulder blades gently in toward the spine and down toward the hips. Stop the forward movement when you feel your upper back begin to round. Hold the posture here and feel the strength in the upper back.
If you feel that you can move further forward, do so. Try to keep the spine long. Move your hands down your legs without letting your shoulders droop forward. Grasp your legs or your feet to help you move deeper into the pose. If you’re very flexible you may be able to lower your chest down toward your legs.
Hold the posture and breathe. Inhale.
Exhaling, slowly come back to an upright position by releasing the back and abdominal muscles and stacking one vertebrae on top of the other as you uncurl your spine.
It is always wise to consult with your physician before beginning any exercise program, including Yoga. This article is not meant to diagnose or treat any ailments. People who have undergone surgery, or have high blood pressure, heart problems, or any other major physical ailment, should obtain their doctor’s approval before engaging in these activities. ENJOY your Yoga practice. ALWAYS move slowly. NEVER feel pain or move past your “edge�?�?the farthest point to which you can take a posture without experiencing pain. Everyone’s edge is different. Pain is your body’s way of saying “STOP�? Respect it! SHERI KAUHAUSEN, founder of INTO YOGA, brings the wisdom of her studies and many years of teaching to her students at their work place and in community centres. Also offered are pilates, massage, reflexology and Baby Sign Language. Sheri is the author of “INTO YOGA�?and both she and her book can be found at [www.intoyoga.ca] From: [http://www.thehealingjournal.com/index.html]
|
|
|
|
Free Forum Hosting
Important Announcement
