My "Magic Four" for Back and Spine

by Beth

Model from the Back by Georges Seurat

Search this blog and you will find
Great posts on back pain, back care and more
So this post will tell you my story
And share “My Magic Four” 
I, like many others, have occasional back pain. But I don’t use the words “suffer from back pain” because while the pain may be a drag and it is definitely uncomfortable, I know that I can use a variety of techniques to reduce the pain, manage it, accept it, work through it, or live with it. If I use the words “suffer from,” I’ve somehow—in my mind—given up a measure of control over the situation. It goes back to that often-quoted anonymous saying “Pain is inevitable. Suffering is optional.” I am also aware that my pain is not chronic, and it currently exists at a level that I am managing. If that were to change, my choice between “have pain” and “suffer from pain” might change until I’m able to get a yogic handle on it. 
I’ve had occasional back pain on and off for years. Mostly it’s my low back and right hip that talk to me and, if I think about it, I can usually pinpoint what the causes:

• Poor posture
• Lifting heavy weights or packages
• Wrong lifting techniques
• Pulled muscles
• Straining to hold a difficult yoga pose (yes, I know better but sometimes my mind chooses to ignore signals from my body)

I rarely take anything for the pain when it occurs. I see commercials for over-the-counter painkillers that ask, “What pain?” They show folks performing extreme physical activities and I think, “Wha-a-at?! You take a painkiller and still do that?!” Painkillers don’t go to the core of why you hurt. They mask the pain. You could actually hurt yourself and be worse off if you don’t know why you are hurting. 
I wanted to know why I was hurting so I sought professional help. I saw a chiropractor, massage therapist, an acupuncturist, a reflexologist, and a sports medicine doctor. All I got was temporary relief, a smaller bank account, and no definite diagnosis—that is, until recently. 
After a visit to an orthopedic surgeon who took an X-ray, I was told that I have spondylolisthesis. According to The Cleveland Clinic, the word “spondylolisthesis” comes from the Greek words spondylos, which means "spine" or "vertebra" and listhesis, which means "to slip or slide.” It’s a condition in which one of the bones of the spine (vertebrae) slips out of place onto the vertebra below it. If it slips too much, the bone might press on a nerve, causing pain. The doctor told me that the pain in my right hip was likely referred from my lumbar spine and that there was nothing wrong with the hip itself. That was a huge relief because I thought I was going to be a candidate for a hip replacement. 
There are many causes of spondylolisthesis. Mine was traumatic. The doctor explained that my X-ray showed an old injury. As he was telling me that, I flashed back to 1992 about 4 weeks post-op from a total hysterectomy. I had gone out to get the mail, and on the way back to the house, I slipped and fell hard, right on my butt. 
Hello! At last I had the “why” and “how.” That doesn’t mean that the other factors I listed above are incorrect; they most likely exacerbate the situation. The choice of treatment plans were physical therapy and/or anti-inflammation supplements. I chose the doctor-recommend supplements because yoga is my preferred form of physical therapy. 
Within two weeks of taking the supplements, the occurrence and severity of the pain and stiffness diminished but they still occur. Now between the supplements and a regular therapeutic practice of My Magic Four, my back and right hip have spent the past year in a mostly happy state. My Magic Four:
1. Legs On the Chair Pose 
This is a gentle pose for relaxing the muscles of the back, spine and hips—and also sooths the nervous system. Try it first thing in the morning when you get out of bed, at the end of the day before dinner, or make it the last thing you do before going to bed. This one stands alone.

1. Set a timer for 10 minutes so you don’t have to watch the clock. 
2. Lie on the floor with your lower legs on a chair, sofa, or bed so that your calves form a 90-degree angle with your knees and hips. 
3. Allow your arms to rest comfortably by your sides. 
4. Place a pillow or blanket under your head or neck if that increases your comfort. 
5. Relax completely. 
6. You can come out now, or move on to the variations described next. To come out, bring one knee then the other to the chest, roll over to one side and curl into a ball. Take 3 to 5 breaths, and then use your upper arm to press yourself up to a seated position.  

2. Pelvic Tilts in Legs On the Chair Pose

1. Stay in Legs On the Chair pose. 
2. As you exhale, tilt your pelvis backward, pressing your lower back into the floor.
3. Inhale and return to neutral spine.
4. Let the motion be gentle, slow-moving, and wave-like. Repeat slowly 10 to 12 times or more if you like.

3. Knee To Chest in Legs On the Chair Pose

1. Stay in Legs On the Chair pose. 
2. Inhale and raise both arms overhead. 
3. Exhale and bring your right knee into your chest. 
4. Interlace your fingers below your knee or behind your thigh.
5. Gently pull your right knee toward your chest or, if pulling the knee toward the chest creates discomfort, toward your right armpit. 
6. Relax your shoulders and soften your face.
7. Hold for 5 to10 breaths or longer if you like. 
8. Inhale and release your right leg to the chair as you bring your arms overhead.
9. Repeat with your left leg.

4. Knee Drops in Legs On the Chair Pose

1. Stay in Legs On the Chair pose. 
2. Move your arms out to the side at shoulder height, with palms down. Bring one knee and then the other in towards your chest. Keep the inner edges of your feet and the knees touching.
3. Inhale.
4. Exhale and drop your knees slowly 6 to 8 inches to the left—no more than halfway to the floor.
5. Inhale and bring your knees back to center.
6. Exhale and drop your knees 6 to 8 inches to the right—no more than halfway to the floor.
7. Inhale and bring your knees back to center.
8. Repeat the sequence 5 to10 times on each side, or more if you like.
9. Rest with your legs on the chair for a few breaths.
10. To come out, bring one knee then the other to the chest, roll over to one side and curl into a ball. Take 3 to 5 breaths, and then use your upper arm to press yourself up to a seated position.

After practicing this sequence I notice that any stiffness I’m feeling is greatly reduced, my back feels freer, and I move more easily. From that I deduce that my circulation has improved and that my tight back muscles have softened. Energetically I notice a sensation of openness and free flowing energy throughout my low back and right hip. 
Here’s hoping that My Magic Four can work some magic for your occasional back aches and pains!
Subscribe to Yoga for Healthy Aging by Email ° Follow Yoga for Healthy Aging on Facebook ° Join this site with Google Friend Connect