Wanted to share... the most effective strech that I have found to help my back pain go away ... yes am 99% fine! I had level one (of four) lower back pain that plaqued me for 7 months. Made me miss 10 days of work in '04 and 05.
lie on ground , face down
ligthly clasp your hands near your lower back
Warm up
raise your chin and shoulders off the ground , slowly lower, repeat 6-7 times at least
after that .... raise your feet and knees of the ground, slowly lower, repeat 6-7 times at least
Strech
raise your body off the ground , turn one side
eyes looking up.
count slow to 10
come back down, repeat the other side.
Lie on your back, slowly curl your legs up to your, raise your chin to touch OR if u cant go as near to your knees.
Other streches - yoga bow posture , basic back arch, with Swiss ball..
Cool down same as warm up Do 2.
Image 1 : lower back strech 1
Image 2 : lower back strech 1
Image 3 : lower back strech 1
Image 4 : back strech 2
Image 5 : back strech 2
The things that helped me besides streching are:
good attitude.
10 mins of prayer and spiritual reading every other day. No I do not go to any Guru. Just at home/ on the road , gym or where ever I get the time.
worry less. Planning and time management help
including 5 minutes of humor everyday { comics, friends with a nice sense of hunor (thank-you folks.) Include 10 mins of fun in your life
exercise every day 15 minutes of streching + 40 minutes of either swimming, walking, aerobics or slow jogging. (Plan for change time. Wear good shoes.)
sleeping on a flat bed. No mattress. I removed the mattress and put a "chattai" on my bed.
for upto 15 days had til oil (sessame / gingerly oil, get the good quality one approximate Rs. 50 for a kilo). (Directions: put a table spoon, raw, on your rice, toast, roti and eat with your vegtables/ gravy)
Got Ayurvedic massage for 10 days and following the diet and medicine plan they gave for 50 days. It helped a lot. With a combination of the exercise, stretches, physiotherapy for 2 weeks, sesame oil , AND the management and fun elements.
What has also helped me last few days is 3/4 of a tea spoon full of gingerly oil added to my rice / roti on the table and eaten along with the rest of curry/vegetables - pain relief
gingerly oil is "til" - sesame seed oil
Email - mailto:tushar.kapila@gmail.com
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Copyright Tushar Kapila 2007