A friend asked what to do with back pain in boat pose? Let’s talk today.How to deal with back pain in boat pose
There are three most common causes of low back pain during practice: being squeezed, excessive unilateral stretching of the lower back, and stress on the lumbar spine. It is possible for both situations to occur in one asana.
Squeezed: Most common in backbends, such as camel pose. It also occurs in side bends and twists.
Solution: During backbending, the upper end of the lumbar vertebra should try to extend the spine and the ribcage should be lifted up, and the lower end of the lumbar vertebra should let the upper end of the buttocks look down at the heels, and the buttocks and eyebrows should be spread out. In scoliosis and torsion, the lumbar is extended bilaterally and the spine is extended.
Excessive unilateral stretch of the lower back: The most typical example is the arch of the back in forward flexion. The abdomen on the front side of the body collapses and the back on the back side protrudes. The back of the spine is overstretched.
Solution: Fold from the groin, extend the lumbar spine, lift the pubic bone up to the navel, lift the navel up to the lower end of the sternum, and lift the lower end of the sternum to the upper end of the sternum. That is to say, elongate the front side of the body, so that the front and back sides of the lumbar spine are symmetrically extended in equal lengths.
Stress on the lumbar spine: It occurs in various postures such as backward bending and forward bending. It happens when the back, abdomen, buttocks, legs, shoulders, arms, etc. need to exert force to support the body, which is weak or insufficient.
Solution: Pay attention to details and practice within your ability.
When you have back pain during a certain pose, you can compare these three points.
Let’s take a look at lower back pain in Boat Pose.
First, let’s get to know the boat style: the picture below
Forward bending posture, the body is in a V shape, the center of gravity is on the pelvis, and the sit bones are pressed to the ground.
Use the back, front and inner thighs to straighten the pelvis and let the center of gravity of the pose rest on the sitting bones.
To put it bluntly, it was originally in the boat pose: the strength of the back + the front of the legs is one after the other, one up and one down, supporting the pelvis, so that the pelvis is in the right position, and the body is in the right position.
However, because the boat pose is a forward bending pose, the flexibility of the hip joint and the influence of the flexibility of the back of the leg on the completion of the pose should also be considered.
Take a look at how different combinations of these two factors affect the asana.
- If the strength is enough, the flexibility of the back of the leg is also very good. This is the most perfect and ideal state, which is what we call the balance of strength and flexibility. At this time, the center of gravity of the boat is stable, the legs are straight, and the posture is stretched.
- If the strength is good, but the flexibility of the back of the leg is poor.
At this time, the posture is stable, but it is difficult to straighten the leg. You will obviously feel the back of the leg is very tense and unable to straighten.
If you must straighten your legs, the only way to do it is to shift your weight back from your sit bones. To put it bluntly, it was originally from the ischium, but now it is folded from the lumbar spine. Moving the folded point to the lumbar spine is equivalent to extending the back of the leg, thereby alleviating the problem of insufficient flexibility in the back of the leg.
However, the point of force will also move backward from the ischium to the lumbar spine, causing back pain.
The solution is very simple: bend the knees and do half boat pose to reduce the impact of the flexibility of the back of the leg on the posture; or straighten the legs, but keep the hands on the ground, or grasp the extension belt with the hands, increase the strength to straighten the pelvis, the strength is stronger, make up Insufficient flexibility.
- If the strength is not enough, but the shaky ground can barely maintain the center of gravity and stability of the body, and the flexibility of the back of the leg is OK. At this point the legs are straight and the hips are still free. Then you can get into boat pose and straighten your legs, but the pose is not stable and stretchy enough to withstand a little disturbance. Barely maintained and maintained for a short period of time. If you hold it for a long time, the strength will not be enough to support the pelvis, and the center of gravity will shift back, which will put stress on the lumbar spine.
Solution: keep it within the capabilities,
4.If the strength is not enough, but the trembling can barely maintain the center and stability of the body, but the flexibility of the back of the leg is not enough.
When the legs are straight, the pelvis will be pulled towards the legs. There is no excess strength, and there is no excess force to resist the force of the back of the leg pulling the pelvis down. Like a tug of war, the pelvis will run to the back of the leg, and the body will The center of gravity rolls backward from the ischium to the lumbar spine. You will find that as soon as the legs are straightened or slightly raised, the person will fall backwards, causing the lumbar spine to be stressed.
Solution: Practice within the range of your ability, or when you feel that your strength is insufficient, bend your knees so that the flexibility of the back of the leg does not affect the posture. Or keep your legs straight, but use your hands on the ground to make up for the lack of strength.
Analyze what causes your back pain in boat pose. If the flexibility is insufficient, strengthen the flexibility; if the strength is not enough, practice more strength, and usually practice according to your ability. Whether it is because of insufficient flexibility or insufficient strength, once the posture cannot be maintained in the right position, use the strength or withdraw.
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