Actually yes. And it’s the speaker, but only when he stops doing his yoga routine! You see, the muscular system behaves the same way as brushing you teeth everyday. If you don’t move or stretch the body, then on the inside, the tissue that surrounds your muscles understands it is time to retract. When a part of the body is retracted, it will pull the rest of the tissue in the body, affecting your mobility, flexibility and range of motion. In this article, we will provide a fundamental understanding of the causes of lower back pain, and how to treat it with yoga and body postures.

Can Yoga Help to alleviate back pain?

Yes, yoga can help alleviate back pain. By stretching the back, hips and legs it is certain that lower back pain will decrease. In this article we will understand the causes of back pain and also explain exercises that will help to alleviate pain.

Little side note; one of the things that have fascinated me the most about becoming a teacher is the understanding of the body. And now that for several reasons I’ve stopped teaching, I spend more time sitting down in front of the computer for long periods of time. With awareness, I feel several parts of my body starting to retract and become stiffer. No wonder why when we spend a lot of time sitting down, lower back pain appears “all of a sudden”.

What happens when you don’t move?

Naturally, when a part of the body is having muscular problems, another part is feeling the effects. This happens because on the inside the problem is extending to other parts of your body. The reason is simple, the connective tissue is indivisible in the body. Fascial tissue comprehends the totality of your body and when it contracts, it pulls the tissue. It’s important to know this for two reasons.

1. When you stretch your legs, the forces of elasticity inside your body end up stretching up to the neck as well. Did you know that?

2. When you have a muscular problem, sometimes the area of pain is not the root of the retraction, but a consequence of a pulling that has its root in another part of your body.

Having said this, let’s go into deep about the consequences all over the body when you spend a lo of time sitting down.

What are Biomechanics?

• Biomechanics is basically the study of how the body moves and works. It looks at things like muscles, bones, joints, and other structures, and how they all interact to make movement possible.

• So, for example, if you're walking or running, biomechanics would look at how your muscles contract and relax to move your bones, how your joints bend and flex, and how all of these movements work together to make you move forward.

• If you're interested in yoga, you might be curious about how the body moves during different poses and stretches. Biomechanics can help you better understand this by looking at how muscles, bones, and joints interact during these movements.

• For instance, a teacher who has undergone biomechanics training might be able to help you avoid injuries during certain poses, suggest modifications to help you achieve a deeper stretch, or give you cues on how to improve your alignment and form.

• By studying biomechanics as part of a yoga teacher training program, you can gain a deeper understanding of how the body works and how to help your students get the most out of their practice. It's a fascinating field that can really enhance your knowledge and skills as a yoga teacher.

What happens to the body when you sit down for too long?

The legs:

• Basically, when you spend a lot of time sitting down or being sedentary, your hamstrings - which are the muscles at the back of your thighs - can get tight and weak. This is because when you're sitting for long periods, your hamstrings stay in a bent position and don't get to stretch out properly, which can make them less flexible and harder to move around.

• When your hamstrings are weak, it can make it harder to do things like bending over, walking, or even just standing up. It can also put more strain on other parts of your body, like your lower back, hips, and knees, which can cause pain and injury.

• Another thing that can happen when you're sitting for a long time is that blood flow to your hamstrings can be reduced. This means that your muscles aren't getting as much oxygen and nutrients as they need to stay healthy and function properly, which can make them even more stiff and weak.

The Hips

Tightness and pain: Sitting for extended periods can cause the muscles in your hips to become tight and stiff, particularly the hip flexors. This can lead to pain and discomfort in the hips and lower back.

1. Reduced range of motion: Prolonged sitting can also lead to a reduced range of motion in your hips. This can make it more difficult to perform simple activities such as walking, bending over, or even sitting cross-legged.

2. Weakened muscles: Similar to the hamstrings, prolonged sitting can also lead to weakened muscles in the hips. This can result in muscle imbalances, making it more difficult to engage in physical activity.

3. Posture problems: Sitting for long periods can also cause poor posture, which can negatively impact your hip health. Poor posture can cause your pelvis to tilt forward, putting more strain on the muscles in your hips and lower back.

The Lower Back, Middle Back, and Upper Back

1. The lower back: Prolonged sitting can cause the muscles in your lower back to become weak and tight, which can lead to pain and discomfort. When you sit, you are placing a lot of pressure on the discs in your lower back, and over time this pressure can cause the discs to compress and become damaged. This can lead to conditions such as herniated discs, sciatica, or lower back pain. Also, the lower back is being pulled by the retraction of the hips. So it makes sense that after spending time sitting down, lower back pain appears. Keep after the effects of the body we will discuss safe yoga and body postures that help alleviating the lower back pain immediately after they are performed.

2. The middle back: Hunching over a desk or computer can cause your posture to become rounded, which can further exacerbate middle back pain.

3. The upper back and shoulders: Additionally, leaning forward while sitting can cause the muscles in the upper back to become strained, leading to conditions such as shoulder impingement or rotator cuff injuries.

The neck

1. Muscle tension and pain: Sitting for extended periods can cause your neck muscles to become tense and stiff, leading to pain and discomfort. This can be especially true if you hunch over a computer or phone screen, as this can cause the muscles in your neck to become strained.

2. Reduced range of motion: This can make it more difficult to turn your head or look up or down, which can affect your daily activities and overall quality of life.

3. Posture problems: Poor posture can cause your head to tilt forward, placing additional strain on the muscles in your neck and upper back.

4. Increased risk of chronic pain: Sedentary behavior is associated with an increased risk of chronic pain conditions, such as neck pain and headaches.

a solution for lower back pain when its caused by sitting down for long periods of time

This next solution has worked for me every-time! It doesn’t mean it will work for you, but it stretches not only the lower back, but the hips and the legs, so it has a positive stretch effect on these parts in relation to the contraction being experienced in the tissue.

Yoga postures and body postures for lower back pain

The first thing you need to do is grab a strap. If you don’t have a strap you can use a belt, or also a towel!

1. Lay on the floor with a flat spine. Start with the right foot and put the strap below the foot. Lift you leg up and grab the strap with your arms. Relax the shoulders, neck straight, and flat back. Now, stretch the knee cap and stretch the leg while bringing it up. It’s fundamentally important that the knee is completely stretched and not bended. Hold for 1 to two minutes, and then change the leg. Repeat 2 to 3 times each side.

2. Lay on the floor and place the left foot on the ground. Bring your right ankle on top of your left knee. Bring the left leg up and hold the leg with your arms wrapped around your left knee. Relax the left leg. Relax the shoulders and jaw muscles. Hold for 1 to 2 minutes and then change the leg. Repeat 2 to 3 times.

3. Happy Baby Pose: Lie on your back on a yoga mat or comfortable surface. Draw your knees up towards your chest and hold onto the outside edges of your feet with your hands. As you exhale, gently pull your knees down towards the outside of your torso, opening your hips. Try to keep your lower back in contact with the mat or floor, and avoid lifting your tailbone off the ground. Hold the pose for several breaths, breathing deeply and relaxing into the stretch. You can rock gently from side to side to help release tension in your lower back and hips. When you're ready to release the pose, let go of your feet and slowly lower your legs back down to the mat.

4. Wind removal Pose: Lie on your back on a yoga mat or comfortable surface. Inhale deeply, then exhale and draw your right knee towards your chest. Use your hands to gently pull your knee towards your chest, holding onto your shin or thigh. Keep your left leg extended on the mat. Hold the pose for several breaths, breathing deeply and feeling the stretch in your lower back and hip. As you exhale, release your right leg and return it to the mat. Repeat the pose with your left leg, drawing your knee towards your chest and holding for several breaths. You can also try doing both legs at the same time, drawing both knees towards your chest and holding onto your shins or thighs. When you're ready to release the pose, let go of your legs and slowly lower them back down to the mat.

5. Spine twist: Sit on a yoga mat or comfortable surface with your legs extended in front of you. Bend your right knee and cross your foot over your left thigh, placing it on the floor next to your left knee. Inhale and raise your arms up to shoulder height, extending them out to the sides with your palms facing down. As you exhale, twist your torso to the right, placing your left hand on your right knee and your right hand on the floor behind your back. Look over your right shoulder and hold the pose for several breaths, feeling the stretch in your lower back and spine. Inhale and come back to center, extending your arms out to the sides again. Release your right leg and repeat the pose on the opposite side, crossing your left foot over your right thigh and twisting to the left. Hold the pose for several breaths, feeling the stretch in your lower back and spine. When you're ready to release the pose, come back to center and extend your legs out in front of you.

Remember to listen to your body and not push yourself too far. If you feel any pain or discomfort, ease out of the pose and come back to a comfortable position. Happy Baby pose can be a great way to stretch and release tension in the lower back, but it's important to be gentle and mindful as you practice.