Flexible Spine, Strong Back. Safety Tips for lifting & Yoga poses for Back Strengthening
”Yoga is the fountain of youth. You’re only as young as your spine is flexible.” ― Bob Harper
When I first heard this quote in my yoga teacher training, I thought ok that is simple. I was 30, in good health, and learning how to teach yoga. I agreed wholeheartedly with the quote. I understood how being flexible was an important part of healthy living. Now I am nearing 60 and have taught many people with differing health issues. Practicing yoga and taking good care of themselves while caring for others and juggling daily issues in their lives. What I see as a teacher is how yoga keeps people moving and aware of their bodies. Those who practice regularly carry themselves upright and walk with energy and purpose. They also seem to rarely get sick and recover from injuries quickly. So yes, I still believe the quote.
Yoga poses also focus on strength and balance. I would add to the quote, “Yoga is the fountain of youth. You’re only as healthy as your spine is flexible and your back is strong. This will keep you balanced and as young as you feel.”
I recently received a caregiver assistance newsletter that focused on the importance of back safety. The article focused on proper body mechanics to prevent injuries and fatigue for caregivers. Body Mechanics is defined as standing and moving in ways that prevent injury, avoid fatigue and make the best use of strength. “When you learn how to move, control, and balance your own body, it’s easier to control and help or move another person”. Lifting, moving, and using body strength is important for all of us…caregivers, people who lift in their jobs, parents, and grandparents caring for children. That is exactly what we practice in yoga class. Even if you are not a caregiver this information is beneficial. I want to share some safety tips from the article to prevent back injuries and yoga poses I suggest for back strengthening.
Safety tips for lifting.
1. Lift only as much as you can comfortably handle. Remember to ask for help when it is more than you can handle.
2. When helping lift someone let the person you are helping know what you are going to do. Also, ask her to do as much as she can safely.
3. Place your feet 8-12 inches apart with one foot half a step ahead of the other. This is your base of support.
4. Keep your knees bent slightly when lifting.
5 Use your legs and not your back to do most of the work. Leg muscles are stronger than back muscles.
6. Keep your spine in a neutral position while lifting (normally arched, not stiff)
7. If you can, adjust the bed to keep the top about waist level. If it is lower than your waist put one foot on a footstool to relieve pressure on your lower back when transferring a person out of the bed.
Use these tips as a reminder to prevent yourself from getting hurt.
Keeping your back strong with yoga poses is another way to stay safe. Here are 4 poses to practice daily even when you feel like your back is strong. Remember an ounce of prevention is worth a pound of cure. It's easier to stop something from happening in the first place than to repair the damage after it has happened. Sometimes when we care for others or are busy, we forget to take time to consider our own health.
Back Strengthening Yoga Poses
Knees to chest pose bent feet on the floor. Exhale draw 1 knee into your chest, inhale rock your knee forward over your hips, and repeat 6 times on each side. Continue to exhaling, draw both knees into your chest inhale rock your knees forward over your hips, and repeat 6 times.
Bridge Pose
Lie on your back knees bent feet on the floor, keep knees above your ankles and hips-width apart, and don’t let your legs splay out to the sides. Rest your hands at your sides, inhale, and begin to roll up onto your upper back and shoulders. Exhale slowly roll back down your spine onto the floor. Repeat 6 times. Repeat again and hold in the upward position for 4 – 6 breaths building strength in your back, legs, and stomach.
Pelvic tilts Finish on your back knees bent inhale and draw breath in and down into your stomach, arching your lower back. Exhale draw your belly toward your spine, press your lower back onto the floor, and repeat 6 times. Repeat pose and pause on your back tighten your abdominal muscles draw them in and up toward your sternum. Pause and hold your muscles for a count of 15 while you continue to breathe in and out.
Cobra Pose Roll onto your stomach and place your hands by your chest. Inhale, lift your head and chest, keeping your neck long. Exhale, roll back onto the floor, repeat 6 times. Repeat the pose holding in the upward position counting to 15 while you continue to breathe in and out.
Use this as a guideline and work into the poses at your own pace. Attending a yoga class with a qualified teacher is a good place to ensure that you’re doing the poses correctly. Strengthening poses take time. Continue to practice even as you get stronger to maintain your strength. Remember to check with your doctor before starting a new exercise program.
Join me online for more yoga poses and classes to keep you strong and flexible.
https://mindbodyspirityoga.heymarvelous.com/shop