Recognising the causes of back pain
People are increasingly aware of the benefits that yoga offers in relieving the symptoms and dealing with some of the causes of back ache. There are numerous causes of back ache and it is important that pregnant women do not just assume that back ache is just a normal symptom of pregnancy.
Back ache is often reported in the second trimester, due mainly to the softening of ligaments in the pelvis and lower back. This can result in postural adaptations which may exasperate the problem. Life style may also be contributing to the problem – long periods sitting, standing or possibly bed bound will take their toll. High heels, accidents, over exercising and degeneration of the spinal column can all cause back pain and any sharp, severe or fast onset of pain requires the attention of a GP or other professional.
Back pain that is less severe but distressing may be relieved by attention to posture (not just standing and in the yoga class!) and suitable exercises performed at the right intensity, duration and frequency can ease an even eliminate symptoms.
In yoga the importance of the spine is not just about its physical characteristics. An awareness of its relationship with the mind and the breath helps us understand the relationship of our centre with the rest of the body. The parts of the spine that are most flexible are also the most vulnerable. The cervical and lumber vertebrae receive little support meaning that the neck and lower back are more likely to suffer from injury or pain. The spine is naturally curved with each vertebrae balanced in a line with the muscles providing support to keep the back in a ‘neutral’ position.
Any poses that are performed on the mat are safer than those that require balance or produce pressure on the vertebral column. Simple asana that can be incorporated into daily life are likely to be more effective and beneficial than those that can only be practised in class.
Tadasana. This is possibly the A starred pose for improving posture. Adapted for pregnancy it can completely change body awareness. Incorporate an awareness of how the body moves and relates to each breath and you have a life changing practice in one pose!
By incorporating an awareness of movement and balance by transfering the weight of the body from one leg to the other and encouraging improved posture (note: again this is unique to each woman) by rocking and adjusting the pelvis and discovering how how this translates into movement, may help ease discomfort and with time, improve flrexibility and strengthen the back.
Balasana. Many women find this is a wonderful way to relieve stress and identify areas in the spine, shoulders and pelvis that respond to stretching. Modifications and the use of supports mean this pose can be adapted to most women and by moving the buttocks back towards the heels (or supports) it can be a good position for relaxing and preparing for labour.
Standing poses. The repertoire of many traditional yoga poses can be adapted during pregnancy. It is important that standing poses are approached with caution as the centre of gravity and the weight of the foetus will place greater strain on the back and other areas of the body. Twists may be more safely practised in a seated position, with the emphais on the shoulders - women new to yoga should be encouraged to use the support of a wall/chair or other object if asana such as trikonassana and virabradrassna are practised.
In general, during pregnancy – especially in the later stages – gentle stretching and smooth movements will help provide relief from back ache. Massage, warmth and relaxation may also help but in extreme cases, painkillers (prescribed) and bed rest may need to be considered and discussed with the midwife or GP.
During a yoga class, the back should not be overstretched (this is often a tendency in ‘cat’ when the lower back may over dip...). and exercises such as regular walking and swimming can be beneficial - and enjoyable!
People are increasingly aware of the benefits that yoga offers in relieving the symptoms and dealing with some of the causes of back ache. There are numerous causes of back ache and it is important that pregnant women do not just assume that back ache is just a normal symptom of pregnancy.
Back ache is often reported in the second trimester, due mainly to the softening of ligaments in the pelvis and lower back. This can result in postural adaptations which may exasperate the problem. Life style may also be contributing to the problem – long periods sitting, standing or possibly bed bound will take their toll. High heels, accidents, over exercising and degeneration of the spinal column can all cause back pain and any sharp, severe or fast onset of pain requires the attention of a GP or other professional.
Back pain that is less severe but distressing may be relieved by attention to posture (not just standing and in the yoga class!) and suitable exercises performed at the right intensity, duration and frequency can ease an even eliminate symptoms.
In yoga the importance of the spine is not just about its physical characteristics. An awareness of its relationship with the mind and the breath helps us understand the relationship of our centre with the rest of the body. The parts of the spine that are most flexible are also the most vulnerable. The cervical and lumber vertebrae receive little support meaning that the neck and lower back are more likely to suffer from injury or pain. The spine is naturally curved with each vertebrae balanced in a line with the muscles providing support to keep the back in a ‘neutral’ position.
Any poses that are performed on the mat are safer than those that require balance or produce pressure on the vertebral column. Simple asana that can be incorporated into daily life are likely to be more effective and beneficial than those that can only be practised in class.
Tadasana. This is possibly the A starred pose for improving posture. Adapted for pregnancy it can completely change body awareness. Incorporate an awareness of how the body moves and relates to each breath and you have a life changing practice in one pose!
By incorporating an awareness of movement and balance by transfering the weight of the body from one leg to the other and encouraging improved posture (note: again this is unique to each woman) by rocking and adjusting the pelvis and discovering how how this translates into movement, may help ease discomfort and with time, improve flrexibility and strengthen the back.
Balasana. Many women find this is a wonderful way to relieve stress and identify areas in the spine, shoulders and pelvis that respond to stretching. Modifications and the use of supports mean this pose can be adapted to most women and by moving the buttocks back towards the heels (or supports) it can be a good position for relaxing and preparing for labour.
Standing poses. The repertoire of many traditional yoga poses can be adapted during pregnancy. It is important that standing poses are approached with caution as the centre of gravity and the weight of the foetus will place greater strain on the back and other areas of the body. Twists may be more safely practised in a seated position, with the emphais on the shoulders - women new to yoga should be encouraged to use the support of a wall/chair or other object if asana such as trikonassana and virabradrassna are practised.
In general, during pregnancy – especially in the later stages – gentle stretching and smooth movements will help provide relief from back ache. Massage, warmth and relaxation may also help but in extreme cases, painkillers (prescribed) and bed rest may need to be considered and discussed with the midwife or GP.
During a yoga class, the back should not be overstretched (this is often a tendency in ‘cat’ when the lower back may over dip...). and exercises such as regular walking and swimming can be beneficial - and enjoyable!
