Pick a second. Any second will do. At the moment, 10 percent of Americans – roughly 30 million people – were experiencing back pain.
No epidemic has touched as many lives as acute or chronic lower back pain. Each year, Americans spend more than $50 billion to assuage their discomfort. More than ever before, Americans hunch, lounge and recline while watching television, playing games, inputting data, eating dinner, writing mail. And when they do exercise, they make up for a 60-hour work week with one concentrated hour of jump-roping, jogging and weight lifting.
Why not do yoga?
Child’s Pose
Directions: Sit down on your heels. Bow towards your choice of deity. Keeping your spine more or less straight, place your hands above your head onto the floor. Do not strain! As always, breathe slowly. After 1-3 minutes, return to the sitting position.
Wall Plank
Directions: Find a wall. Any wall will do. Face it from approximately three feet away. Then bend forward, inspect the floor, and place your hands on the wall. Keeping your back straight, bend your body into a right angle at the hip. If you feel pain in your lower back, bend your knees ever so slightly. Hold for 1-2 minutes.
Hollywood
Directions: Put on your best beach model face. Sit down on the floor, and place your left palm on your right knee. Then slowly twist your body towards the right. Some people like to curl their opposite legs inside. Keep your spine straight, and suck in your stomach for the full stretch. Breathe slowly, and return to a sitting position in 30 seconds to 1 minute.
Downward Dog
Directions: This exercise is a favorite of the team at Health & Wellness Chiropractic of Utah. First, ease onto your hands and knees. Then keeping your hands and heels flat against the ground, lift your hindquarters towards the sky. Feel pain? Put your hands farther in front of you, and then repeat. Hold the position for 5-10 deep breaths.
Spine Straightener
Directions: Sit cross-legged. Intertwine your fingers and raise your hands, palm up, towards the ceiling until your arms almost lockout. Hold the position for at least 20 seconds and then repeat 3-5 times.
Pick one of these exercises. Any one will do. Perform it every day, perhaps when your brush your teeth in the morning, and your lower back will thank you. And get rid of that poufy mattress topper, too.
