April 2023 | Volume 9
Strong Back = Good Life
The strength and resilience of your back determines the quality of your life. The back needs to be a “Bamboo” - strong and yet, flexible!
However, despite all the advancements we’ve made in healthcare back pain remains an epidemic of great proportions. One of the main reasons is that we do not give attention to simple ways to maintain its ‘Bamboo”.
Contrary to popular belief, our spine is actually one of the most robust body parts. It has evolved over millions of years as humans grew from being four limbed to standing erect on two legs. And yet, it is the part of our body we abuse the most in our daily urban lives.
Back pain can occur when there is damage or inflammation in any of the structures of the spine, including the muscles, ligaments or nerves, and is caused by multiple factors.
Lack of movement
For millions of years humans were foragers and hunters. Bending, jumping, squatting and lifting their whole life. And, in our urban lives, we are limited to our seats. Sitting for long periods of time, without taking breaks to move around and stretch, can put a significant amount of pressure on the lower back and lead to stiffness, muscle imbalances, and pain.
Posture & Technology
The spine supports the 5 Kg head at its top but due to constant tilting down of the head and neck - the effective weight on the spine increases drastically, putting immense pressure. Also, slouching or hunching over can cause strain on the muscles and ligaments in the back, leading to pain and discomfort.
Stress and the Role of Mind
Stress due to Mental and Emotional situations is something that the mind finds tough to process and tries to divert the attention to other body parts. Chronic stress increases muscle tension, which can lead to pain and discomfort in the back. Additionally, stress can also cause inflammation in the body, which can exacerbate existing back pain.
Constant stimulation of Sympathetic Nervous System
While being constantly connected through phone, internet and social media, we have all become “doctors on call” ! When the body and mind are in this “always on” state, the muscles in the back and neck become tense and tight, leading to pain and discomfort.
Poor Sleep
Tissue regeneration and repair happens when we are asleep and that’s when the healing mechanisms of the body kick in. Poor sleep can interfere with this process, which may slow down the healing of injured tissues and increase the risk of the pain becoming chronic.
What this also tells us is that most of the back issues that plague us can be resolved with a holistic and multi pronged approach. So, here are 5 ways to build your “Bamboo” back:
1. Motion is Lotion - let it flow
Our lives have become increasingly sedentary, which means that we have to all the more ensure physical movements to build strength and flexibility of the spine. Physical activities like walking, jogging, swimming that we enjoy doing and can sustain long-term are recommended for a strong and supple spine.
2. Stress Less - Mind-body connection
The more easily the mind shuts down from a constant state of alertness and worry, the better the maintenance activities of the nervous system for regular wear and tear to ensure a pain free living. Practices such as meditation, deep breathing, and relaxation are our best friends in this journey.
3. Deep Sleep Solution - Rest up!
One of the most underrated tools of well-being for pain free living is sleep. It is nourishing for both body and mind. Even a quick dose of Yoga-nidra during our busy and hectic work-schedules can do wonders to the back’s healing mechanisms.
4. Your Posture
Basic things like maintaining good posture, sitting with your back straight and shoulders relaxed, using ergonomic furniture while working can be invaluable hacks that we often forget.
5. Yoga Release
Despite all that you do, stresses do build up in your back and it is important to release them regularly. Yoga offers a highly effective way for this, as it combines movement and breath thereby impacting the body and mind. 3 essential poses
“Child” pose with arms stretched out (alternately - “Knees to chest” pose while lying on your back
“Downward facing dog” - for a complete back stretch
“Cat - Cow” pose - for an alternating release
There are more but it is best that you learn these from a trained teacher.
Having played competitive sports and also having been a track and field athlete for more than a decade as a minor, I dabbled with various forms of fitness. But as an adult, I ultimately found yoga to be the complete solution to ensure painfree living. Yoga focuses on synchronized body movements with breath control and meditation being the quint-essential tools to supplement movement. The direct result is more strength, better flexibility and suppleness, less stress, more energy, better sleep and most importantly soothing of the nervous system - All of which together aid the back and body to reach back its best.
Afterall, spine is the tree of life :)
Upcoming events
Happy in Paradise
Join us for a 6-day retreat in Ubud, Bali and immerse yourself in:
🤸🏼♀️ Yoga
🧘🏻♀️ Healing sessions & Meditation sittings
🥝 Nourishing plant-based food
🌊 Daily treks into nature (waterfalls, rainforest, paddy and more)
🎶 Joyful evenings of stories, poetry and music
Experience various ways to grow and strengthen your inner joy.
Hosted by trusted well-being and life coach, Subba Sattvic.
Book before April 30 to get early bird offer of SGD 100 off at: beingme.com.sg/baliretreat
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Heal Your Back:
A course for the aching back
Join Surbhi in the 3 week Gentle Yoga Course! We use the tools of therapeutic yoga asanas (movements), potent yogic breathwork (pranayamas), deep relaxation techniques and also explore the role of mind in the journey to live pain free.
This course is for you if…
You suffer from any kind of back pain- stiffness, lower back pain, neck and shoulder pain, middle and upper back pain and even pain radiating into hips or legs
You have a very sedentary lifestyle
You work really long hours in front of computer or otherwise
You are going through a stressful period in life.
Your sleep is not the best and you wakeup all stiff and tired
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Until next month…
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