Have a sore back? Whether you've pulled something carrying the groceries or sitting too much is starting to give you aches and pains, you're not the only one. Around 4 million (16%) people in Australia were estimated to be living with back problems, according to the Australian Institute of Health & Welfare. That could include conditions related to bones, joints, connective tissues, muscles and nerves of the back. And it means we're spending an awful lot of time in pain or at the physio.
I know a lot about back pain, having had to do home haemodialysis while waiting for my second kidney transplant. That meant I had to sit for 20 hours a week on a machine on top of sitting at my desk as a freelance editor.
Here are some exercises that helped me:
- Swimming does wonders for supporting the back and getting things moving. It especially helps if you keep your abs engaged and your bottom even with the surface. Backstroke is especially good for managing tight, rounded shoulders from working over your computer.
- Walking helps too, especially if you keep your shoulders rolled back (put down your phone!) and your belly lifted as you keep up your steps. It doesn’t have to be dynamic at all either but aim for a good 20-30 minute walk. This is backed up by science – researchers recently found that for people with chronic back pain, walking helped reduce recurrence of back pain and reduced flare ups.
- Reformer Pilates is also wonderful for teaching you how to safely use your back and how to "switch on" your abdominals and build your core to support your body.
As a yoga instructor, I know that yoga is also very good for helping you both manage back pain and stop it from happening. Here is a simple 15-20 minute practice you can do at home to keep your spine in tip-top shape.
Gentle yoga for sore backs
1. Child’s pose
Start with child’s posture, kneeling and stretching forward. Think about extending your spine and slowing your breathing. Hold for 20 breaths before moving both your arms to stretch out the left side of your body, and hold for another 20 breaths before swapping to your left side. Come back to child’s posture for another 10 breaths.
Next, cross your legs with your right leg in front. Fold forward slowly and gently lift your heart to lengthen your spine. Hold for 20 breaths. You can sway side to side if you feel stiff. Swap legs and repeat with the left leg in front.
2. Pigeon pose
Come into a pigeon pose with your right leg underneath you. If your knees don’t like this, you can do the same shape lying on your back. You can alternate between sitting up and folding forward, hold for 20 breaths before swapping sides.
3. Eagle pose
This posture is great for tight lower and upper backs. Cross your right leg over your left leg and allow your feet to come to the sides. If your hips or knees don’t like this, keep your lower leg straight. Now cross your left arm on top of your right and gently lift the elbows up, and pull the hands away from the face. If your hips are happy to do so you can also fold forward. Hold for 20 breaths before swapping sides.
4. Wide fold
Take your legs wide, bend your knees if your legs or hips feel stiff (you can also sit on a pillow for back support). Lean forward making sure that your back is as flat as possible. Slow your breathing and make it as comfortable as possible. Hold for 30 breaths before coming out.
5. Reclining floor twist
This reclining floor twist is the best. Lay flat on the floor and pull your right knee into your chest, keep it bent until your lower back softens. Then carefully pull the leg across the body to the left reaching for the floor. Soften your belly and let your shoulders rest as you turn your head to the right. Hold for 30 breaths. Come back to the middle and lay flat for 10 breaths before changing sides.
Martine Allars is the Head of Yoga at Elixr.
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