Up to 80% of adults in the US will experience back pain at some point in their lives. Others suffer from chronic back pain. Many of us spend so much time sitting at a computer that our posture and spine start to suffer. If we do not have solid core muscles to support us, pain can result.
Also remember to always lift any heavy objects safely and sensibly, squatting down near it, gripping it firmly and then using your leg muscles to raise it off the floor. Do not bend over it and then try to pick it up with your arms. Also avoid twisting from side to side if you have a heavy weight in your arms.
What are some of the poses to help with back pain? Here are a few suggestions that can be used for other health benefits as well. They are in a flow sequence to keep you moving and your back flexible, your core solid.
Start with Mountain.
Raise your hands above your head, Mountain with raised arms.
Move the palms to face each other. Step one leg forward, keeping both arms above your head. This is Warrior I pose. Hold for 15 seconds.
Now lean backwards gently and bring the arm on the same side as the back leg down to that leg. Warrior-Reverse.
Return to Mountain pose and step to the front with the opposite leg. Hold Warrior I. Move to Warrior-Reverse, then back to Mountain.
From Mountain, step out forward again with one foot, but this time, position the arms so they are about shoulder-height and parallel to the floor. The front arm should match the front leg, and the back arm should match the back leg. Hold and breathe. This is Warrior II.
Return to Mountain and switch sides.
Return to Mountain, then step out to the side to do Triangle. Hold for 15 to 20 seconds. Return to Mountain and then step out with the opposite side.
Step to the side as though doing a jumping jack. Bend forward from the pelvis to bring your hands and the top of the head if possible. This is Standing Wide-Legged Forward Bend. Hold this position for 10 to 20 seconds, breathing into your back as you do so.
Step the foot into the side so they are close together and balance the weight of your body on the hands and feet. Wiggle as needed to get comfortable. This is Downward dog. Hold and breathe into the posture, feeling your spine stretch.
Bend your knees and go to Cat-Cow. Move in a smooth motion from one pose to the next. Feel the spine release. If you experience any pain, stop.
In this chapter you have learned ten ideal poses for back pain, and as you have seen, many of the ones you learned in relation to arthritis are also good for back pain.
Chronic Fatigue Syndrome
Chronic Fatigue Syndrome or CFS used to be consider a myth or ‘laziness’, but in the past few years, medical professionals have set diagnostic criteria for this misunderstood condition. All us get tired from time to time, but chronic fatigue lasts every day and is so severe that it affects a person’s ability to do their activities of daily living (ADLs) such as getting dressed, cooking and eating, shopping and work.