In the Museum of Fine Arts in Boston I recently saw a figure from Oceania (here a similar picture from Africa - sorry, I have no clue how to make it larger and still sharp). The figure, barely a foot high, is carved from black wood and on first look seems rather crude. On second look, it reveals the perfect posture in a way I have otherwise seen only in Indian statues depicting ideal yoga stances.
The figure stands with soft knees slightly bent which struck me at first as a sort of ridiculous stance. Then one sees its graceful straight neck, with chin tugged in ever so delicately – and one gasps: This crude figure exhibits deep knowledge of musculo-skeletal workings.
If we could stand in this aware stance all the time, we would never suffer from upper back pain. Hunched as we are over computer screens, slouched onto chairs and sofas, unaware of our posture for hours and days on end, we do suffer. Here are a few exercises that should work against upper back pain:
• Micro-movements: Lie on your back – in bed, on the floor – and pull back one shoulder. Release, and pull back the other shoulder. Done repeatedly, it feels as if you wake up the snake in your spine, which starts undulating, writing. The movements are tiny. But they release muscle contractions from wrong posture. 21 times. Find new subtle ways of moving your spine.
• Stretching backward: Stand with knees soft and your buttocks tightened to protect your lower back (no use to swap upper back pain against lower back pain!). Bend backward and upward at the same time. Don’t collapse in your lower back area – it should feel like a puppet on a string, gently pulled back and up. At the same time, let go of your shoulders and let your shoulder blades glide down. The movement is a perfect up for the crown of your head, and a down for your shoulder blades. Once – whenever you think about it or feel the need to release your poor back.
• Lie on your back on the floor (this should not be done in bed, one needs a hard surface). Stand up your feet slightly apart. Raise your middle like a bridge. You now rest only on the nape of your neck and your feet. Slowly arch higher – without putting strain on your neck. Three times – but gently!
• Stand on one leg. I do this while I brush my teeth – so there is no extra waste of time. Lift one leg. Move it around – from side to side, upward, backward. Then the other leg. For a minute each. This strengthens pelvic and lower back muscles – without those your upper back has nothing to rely on.
• Walk as much as you can, preferably in hilly terrain. A strong upper back can only develop on the basis of strong legs and lower back muscles.
Do we get more stooped with aging? Or is the stooping aging us? Read More
Blog: On Health. On Writing. On Life. On Everything.
Back Pain - One Riddle Solved
April 17, 2010
My neighbor comes by yesterday, limping and moaning: Acute back pain. Knee jerk reaction: I send him to a Trager practitioner.
The neighbor returns later, with his son, to tell me about the miraculous treatment. The practitioner seems to think this is not a disc but a sacrum problem, somehow. I offer the son a piece of chocolate (dark, milk-free - of course); the boy declines politely because he just had chocolate - with nuts. The father brags that he is eating a lot of nuts, for health - especially cashew.
Cashew?? Cashew is in the poison ivy family (Anacardiaceae, or sumac family). It is well known for inducing inflammation in the body - especially in the back and joints.
So, this is the diagnosis: Cashew-induced sacroiliitis. Probably not helped by a recent flight from Europe and long hours of sitting at the computer. Not to mention a little bit of weight gain (when your belly grows, you bend backward and compress the area of your lower back - just watch a pregnant woman waddle by).
Besides Trager movement education, I recommend Zyflamend (an herbal concoction that is expensive but has anti-inflammatory action). And, needless to say: No more cashews. Oh, and no mangoes - same family. Read More
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