Baby Got Back (Problems)
Understanding Muscular Causes of Back Pain in Yogis and The Solutions
Back pain is a common woe that affects people of all ages and genders. However, women, in particular, often face unique challenges when it comes to back pain, especially due to muscular issues. From pregnancy-related strains to the daily grind of modern life, many factors contribute to this discomfort.
We’ve been sold a bill of goods when it comes to yoga (gasp!) - often we’ve been told that stretching in yoga will help with certain chronic pain issues, such as back pain. And for some, it does. But for many, they’re hoofing it in and out of yoga classes, barre classes, stretch classes, and every other type of classes, and still that nagging (or debilitating) back pain is there. Why?
Yoga, like pretty much all other forms of fitness we practice in the West, was created by men (with men’s bodies in mind). That does not mean there are no benefits to it - in fact, there’s many. But healing back pain isn’t one of them, if your postures aren’t being practiced with your back pain in mind.
In this post, we'll delve into the muscular causes of female back pain and explore how yoga (adapted correctly) can be a powerful tool for finding relief and reclaiming your back health.
Muscular Causes of Female Back Pain:
Pregnancy and Postpartum Changes: The miraculous journey of pregnancy brings about significant changes to a woman's body, including shifts in weight distribution and hormonal changes. These changes can strain the back muscles, leading to discomfort during pregnancy and after childbirth.
Sedentary Lifestyle: In today's digital age, many women spend long hours sitting at desks or hunched over smartphones and laptops. Prolonged sitting weakens the abdominal muscles and contributes to poor posture, which can result in chronic back pain.
Muscle Imbalances: Weakness (which manifests as tightness) in certain muscle groups, such as the core, glutes, or hip flexors, can create imbalances that put undue stress on the back muscles. Over time, these imbalances may lead to pain and discomfort.
Stress and Tension: Emotional stress always manifests physically, causing muscles to tense up, particularly in the back and shoulders. Chronic stress can exacerbate existing back pain or even trigger new episodes of discomfort.
How to adapt your yoga or Buti practice to help heal your back pain, once and for all:
Stand up tall: When our yoga teacher cues “flat back” many of us are still rounded over, with a weak core, our back muscles compensating, and our shoulders hunched forward, putting lots of strain on the lower back. Instead, make sure your chest is in line with your hips or higher, your shoulders can be pulled back, and your tailbone lifted (ie, stick your butt out). Knees should be bent. If you still feel like your low back is straining, stand up even taller until you can feel that abdominal engagement.
Renew your relationship with your core: A painful back is almost always the result of a chronically weakened core. But it’s not all about the rectus abdomens (the 6 pack muscle) like we’re misled to believe. It’s the transverse abdominals and obliques that matter here, and they wrap around you to keep the spine long, strong, & pain free. Forget the “forward and back” movements (like sit ups) and focus on lateral (left-and-right) movements & spirals to activate these deep abdominals.
Don’t squeeze the butt: Another sneaky cause of back pain is a hyper-contracted piriformis and deep gluteal muscles that pull on your sacrum and irritate your SI joint. Almost all forms of “fitness” in the west exacerbate this by cuing us to “tuck the tailbone and squeeze the glutes”. What we actually need is to activate the glutes in the opposite direction (think leg extended behind you), elongating the PSOAS muscle and allowing the pelvis into anterior tilt. So, soft glutes - release that booty, once and for all.
Back pain can be a formidable foe, but with the healing power of yoga done correctly with a modern update, women can address the muscular causes of their discomfort and find relief. Remember, consistency is key, so make time for your yoga practice and listen to your body's needs. With dedication and patience, you can bid adieu to back pain and embrace the joy of a healthy, resilient back.
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