Category:

Back Pain

Back Pain? Get Off Your Ass.

http://nykdanu.com/back-pain-get-off-your-ass/

I recently read an article entitled ‘sitting is the new smoking‘. Yikes! At first, glance that sounded pretty extreme, but is it really? It’s actually not an exaggeration.

Sadly chairs are indeed wrecking our backs (not to mention increasing evidence that prolonged sitting increases the risk of developing several serious illnesses like cancer, heart disease and type 2 diabetes).

depositphotos_1437052_s-2015

Since I am a teacher who specializes in Back Pain Yoga, I’m going to focus on that aspect in this post. We are hunter-gatherer creatures meant to walk and roam, run, squat and sit on the earth. This is how we are designed to function. Sitting in chairs goes against our fundamental design. Here are some surprising Back Pain Statistics:

  • 80-85% of people will experience Back Pain in their lives and for many it is chronic
  • 56 billion dollars is spent annually on Back Pain treatment
  • The percentage of back pain suffers is the highest in developed nations where people are likely to spend time sitting in chairs

So if you sit at a desk all day odds are at some point you will have pain in your back, hips or neck. If not debilitating pain, you will at the very least have chronic tension or discomfort.

Right now you may be thinking, I know, I know, but what can I do about it? I can’t quit my job.  In the video below I go into more detail about the damage chairs do to our backs and some ideas on how to lessen the damage.

 

5 Things You Can Do To Get Out Of Pain:

  1. Consider investing in a standing desk or at least a better chair.
  2. Take breaks. Set a timer to go off every hour. Then get up, move around, stretch your legs, get a glass of water then come back to work.
  3. When you aren’t working, stand up.
  4. Move more. It doesn’t take long to eat lunch so you can spend half your lunch hour moving instead of sitting.
  5. YOGA! You may already be practicing some Yoga but stepping it up to 5-7 days a week whether in a studio or home practice will really help.

I hope this post inspires you to not take your back for granted and make changes before you are in serious pain.

Here’s To A Healthy Back,

ox nyk

Yin Yoga – Shoelace Pose

http://nykdanu.com/yin-yoga-shoelace-pose/

Shoelace pose is a great way to get into the muscles and fascia in hips, butt and IT band, which can feel cursed in our culture because of all of the sitting in chairs we do.

Because the muscles and  fascia in the hips are so dense they really benefit from the long hold in Yin Yoga. The hips and the butt being chronically tight can be one of the causes of mis-alignments of the spine and can lead to back pain.

Yin Yoga Shoelace pose

If you sit at a desk all day then doing this pose daily would not be to often! Practicing this pose regularly can keep you from becoming a tight ass 😉

In the video below I’ll walk you through the complete ‘how-to’ of shoelace pose including options for those of you with knee issues.

 

Happy Practicing

ox

nyk

Back Pain? Squat Down!

http://nykdanu.com/back-pain-squat-down/

Back Pain sadly is a common theme in my classes. I myself have suffered with back pain on and off over the years due to some poor standing habits from back when I was a hairstylist and the misalignment of my spine because of it. For many of you it’s likely from sitting at a desk all day.

In my Back Pain Yoga classes, we work directly on the common areas that affect the back which includes stretching the areas that are chronically tight that pull our spines out of alignment and strengthening the areas that are weak and leave the back prone to injury.

Squatting down on a regular basis can do wonders for lower back pain and increase the flexibility of the whole lower back and sacrum.

Nyk Danu

Check out this fun informative music video by Denise Kaufman about why you should learn to give a squat.

The Squat Song from Denise Kaufman on Vimeo.

If you have knee issues then squatting may not be available for you, but for the rest of you I recommend squatting everyday! This will likely be difficult at first but with practice you will become more and more comfortable and be able to hold your squats longer and longer.

I’m a bit of a Yoga geek so I like to find hidden pockets of time to squat down while I’m doing other things (like during the commercials of your favorite TV show instead of hitting the fridge).

In the video before I walk you through the complete how-to when it comes to squatting.

Happy Squatting!

nyk