The 20 Minute Back-Healing Routine I Swear By
If you don't like living in pain, do something about it!
Back pain can ruin your day, period. It wrecks everything. It makes food less tasty. It makes movies less enjoyable.
Back pain can even stop you from having sex. I know. You can tell a guy wrote this, amiright?
Unfortunately, it’s all too common in North America, so you're not alone if you suffer from this agony. The World Health Organization tells us that 60% to 70% of the world’s population will experience non-specific low back pain for large portions of their life. This sounds totally unacceptable.
I used to be one of those people, trudging around with a nagging, burning ache in my lower back. I went to chiropractors and massage therapists. I took pills. I tried hot baths, rubbed smelly stuff on me, you name it. But nothing stopped the dull ache that plagued me every day of my life.
This routine was what cured me.
It wasn’t an overnight fix. There was immediate relief, but it did take consistency and patience.
However, the alternative would have been suffering like a fool for the rest of my life.
Doesn’t it make sense to start exercising or stretching every day, instead of moaning and moping through life with a back that makes you want to end it all?
Disclaimer: This is provided for information only. Please consult with a medical professional before starting any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury, and you engage in any poses described here at your own risk. The author owns a back and has found these yoga poses extremely helpful in his case. Always use caution and never push yourself past your limits.
If You Don’t Like Living In Pain, Do Something About It!
This is your wake-up call. Maybe this particular routine won’t work for you, but a guaranteed fact is that physical activity of some sort is better than doing nothing at all but sitting around on your butt munching on Cheetos all night.
If you make up your mind to stretch out your back and start doing ANYTHING about it, you will feel better.
Take your health into your own hands. Get a personal trainer, or follow some YouTube videos if you can't afford one. Walk daily. No matter your starting point, you can do something to help your body heal.
How to Use These Poses
Take your time and let your body slow down. Don’t force anything. You can go through this routine in 20 minutes, but it’s even more effective if you spend more time in each pose and let your body relax. Tension seems to cause most of the pain in our backs, and rushing through won’t get rid of all of it.
Only go until you feel a good stretch. I used to push too hard and make myself extremely sore by over-stretching. Can you spell counter-productive?
Be consistent. Once a week isn’t enough. Imagine if you only ate healthy food once a week or only took a shower once a week. Does that sound like enough? The same goes for stretching and exercise. At minimum, go through this routine more than three times per week, ideally, nearly every day.
Relax and forget about how you look. Don’t worry if you’re doing the poses perfectly or if all the beautiful stretchy folk can bend more than you can. You are unique, and you are able to do what YOU can. It will be enough.
If you feel sharp, shooting pains, don’t push through it. Be gentle with yourself! You don’t want to aggravate anything. What might be right for one body may not be the solution for another. Seek professional help as required.
Here is the Back Healing Routine I Use
After over five years, I find this routine the most helpful. It was originally given to me by my yoga instructor. Later, I came across a video that perfectly encapsulates it by www.sarahbethyoga.com. I wrote it out here, but you can also find her excellent video at the end of this article.
Start in Child’s Pose — with knees wide, toes touching behind you, stretch your arms out in front, and melt into the mat. Breathe deeply and slowly for a few breaths, and let your body start to relax.
Cat/ Cow pose — in a tabletop position on your hands and knees. Drop your belly and lift your chin as you breathe in fully to Cow Pose. Then, as you exhale, pull your stomach in and curve your spine the other way as you tuck your chin and your butt down into Cat Pose. Repeat this several times, taking long, deep breaths.
Downward Dog is next — as you raise your hips high, alternate pedaling out your feet and bending each knee.
Forward Fold — walk your hands to the back of the mat, place your feet mat-width apart, and let yourself hang like a rag doll. If your knees stay bent a bit, you can fold more, and use deep breaths to let your body relax.
Low Cobra — walk your hands back out again and lower to your belly. Use your core strength, not your hands, to lift your chest off the floor. Don’t overdo it! These muscles need to be strengthened over time.
Child’s Pose — knees wide, big toes touching, relax, and breathe.
Downward Dog — again!
Runner’s Lunge — right foot forward. Move your right foot to the outside of your right hand so your knee is stacked directly above your ankle. Now, lower your left knee down. Breathe deeply, relax. Let your head hang. Let the air in and out of your lungs carry the tension away.
Downward Dog
Runner’s Lunge — left foot forward. Do the same on the left as on the right. Don’t forget to breathe deeply!
Downward Dog
Low Cobra
Child’s Pose
Downward Dog, then walk your feet to the front of the mat.
Mountain Pose, then bring your hands to your chest in a prayer position.
Yogi Squat — move your feet mat width apart, then slowly lower down into a squat. Ideally, your heels should remain on the ground, but it's perfectly fine if you aren't there yet. Using blocks or other props to support your heels would be okay. With your hands in prayer, use your elbows and arms to gently push your knees apart and pull your hands toward your chest, giving your hips and groin a stretch. Keep your hips low, and don’t let your back round too much—deep breaths to relax and release tension.
Forward Fold — rise from the squat and let your arms hang down.
Bridge Pose —lower down to sit, lie on your back and bring your feet toward your butt. Raise your hips high with your arms at your sides.
Reclining Bound Angle Pose (Supta Baddha Konasana) — On your back, feet together, let your knees fall to the sides.
Figure Four Stretch, right side — on your back, feet drawn up close to your bum, take your right ankle and place it on your left knee. Gently push on your right knee, or reach through with your right hand and around with your left to grab your left shin and give a gentle pull to stretch your right hip.
Figure Four Stretch, left side — the same, except place your left ankle on your right upper thigh. Don’t forget to breathe and let the tension go in your hip as you relax on purpose.
Happy Baby — grab your feet with your hands and lie on your back. You can use rocking motions to massage away tension gently if it feels good.
Supine Spinal Twist, right side — stretch out long and shift your hips slightly to the right. Bring your right knee into your chest, and reach your arms out spread-eagle. Now, take your right knee off to the left side while turning your head to look to the right. Breathe in and out deeply, and feel your knee sink down a little more with each exhalation.
Supine Spinal Twist, left side — just like the right side, but on the left.
Knees into the chest — relax and breathe. Let your body assimilate the routine.
Shavasana — stretch your legs out, hands by your sides in a comfortable position, eyes closed, and let go of everything.
Don’t Accept Lifelong Pain
There’s no need to go through life in agony with low back pain for most of us. Take the time to do things that will help you heal. Exercise, stretch, and eat healthily.
Imagine a universe where no one was grumpy and short-tempered due to daily pain. You could help us reach that reality by taking care of your body.
You will feel better if you can counteract the harmful effects of too much sitting, stress, and inactivity. And if you feel better, your increased happiness will affect the entire world. Isn’t that a worthwhile endeavor?
Now, what are you waiting for? Bust out that yoga mat and stretch out that back!
I do many of these poses in the AM to save my back - I throw in some supermans too. If I have a week where I consistently miss my morning yoga, guess what? Lower back pain! It is such a magical and freeeeee tool.
@Tim Ebl What a perfectly timed post for me. A few days ago, I saw Johnny Mathis in concert. For those of you who don't know who he is, Wikipedia claims he was the #3 top selling singer in the 20th century selling 300 million records. Anyway, he is now 88 and did a fine job of entertaining the audience and appears to be in great shape. However, his walk is stiff and I came home with three words: Back to YOGA! So I truly appreciate your post and tips for how to do a 90-day yoga challenge. Thank you!