Easing Back Pain

Movement is vitally important to good health. Every system in our body benefits from movement, including – of course – our immune system. But sometimes it is challenging to move much, to say nothing of enough, because we have too much pain. And now - because of the pandemic we are isolated from our favorite exercise class, chiropractor, massage or other therapist... the people and things that help to keep us pain-free – many of us are not getting the kind of treatment we’ve grown accustomed to in caring for ourselves.

Static Back

This article is to remind you that there are many things you can do at home, without much equipment, to help reduce your pain and/or to remain fairly active. We’ll start with just one option here, which is designed to gently begin to realign your spine and provide some relief to painful joints and tight or sore back muscles.

It’s called Static Back, and here’s how you get into the position:

• Lie on your back and place your legs up and over a block, ottoman, chair or couch, with your knees bent at a 90-degree angle. If the chair or ottoman is too low, place one or more folded towels or blankets atop it so that your lower legs are parallel to the ground, as shown.

• Place your arms at a 45-degree angle with your palms facing up. If you have shoulder pain in this position, try moving your arms a little closer to your body and/or placing a small towel under that shoulder. And if you have kyphosis, you may also want to place a rolled-up hand towel under your neck to support your head.

• Relax your entire body – feet, legs, abdomen, torso, shoulders and arms, head and neck – allowing your back to gently settle into the floor. (Don’t use your muscles to try to make your back flat.)

• Breathe through your diaphragm, so that your belly rises with each inhale and falls with each exhale.

• Lie in this position for five to 15 minutes. You can rest without distractions, nap, listen to relaxing music or meditate. The point it to relax as best you can.

Note that even though the name of this exercises is Static Back, it is not as passive an exercise as it appears to be. Many micro adjustments take place to the muscles and joints in the body, due to the force of gravity being at play. But it is so gentle that for the most part we don’t even feel it happening. Until we stand up and notice that we feel better.