Mini Back Care Stress Management Practice

by Nina

Two Birds by M.C. Escher*

Yesterday I came up with this three-pose mini practice for a student who has lower back problems and is also suffering from stress and anxiety. Because he has high blood pressure that isn’t yet controlled, I couldn’t include any inverted poses or even partial inversions. But I was quite pleased at what I came up with; it’s a simple sequence but also very effective. 

So I thought I’d share the mini practice with you today in case any of you want to try it. I’d love to hear what you think of it.  

Pose 1: Reclined Leg Stretch Pose, version 1, 1.5 minutes per side if possible. 

This classic pose releases tight hamstrings that can pull on your lower back while also lengthening your lower back, creating space in your spine and relaxing back muscles. Because it releases physical tension from your hips and legs, it can also help reduce stress. For a more relaxing experience, try this pose in a doorway, with one leg up the wall and the other through the doorway and your arms by your sides. (You may have to use more than one doorway to practice the pose on both sides.) See Featured Pose: Reclined Leg Stretch Pose for information on the classic pose.

Pose 2: Restorative Child’s Pose, 3 to 5 minutes (turning your head half way through). 

This classic restorative pose is soothing for the nervous system and also lengthens your lower back, creating space in your spine and relaxing the back muscles. While you’re in the pose, try bringing your awareness to your breath as it moves in your back, and intentionally ask your lower back muscles to relax (hopefully they'll listen!). See Featured Pose: Child's Pose for information on the pose.

Pose 3: Legs on a Chair Pose, 10 or more minutes. 

This is Beth’s go-to back pain reduction pose (see My Magic Four for Back and Spine). It’s also a very relaxing version of Savasana, which is more comfortable for some who have back pain than the classic pose. So it’s perfect pose for reducing stress at the same time you’re reducing back pain. While you’re in the pose, focus your awareness on your breath or, if that causes anxiety, bring your awareness to letting go and relaxing your lower legs onto the chair seat. 

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