The one action that can make or break even a strong back is a forward bend. Doctors confirm that behind most cases of backaches, there is a history of lifting some heavy object incorrectly. Does that mean that we should never bend forward? It is impossible to perform daily chores without these essential actions; we have to bend and straighten many times a day. So the question ought to be: ‘How should we bend forward?’   

When bending forward, you must keep the following points in mind:

Hinge at the hip

A healthy forward bend involves a forward hinge at the hips with a straight lower back. The length of the back ought to be maintained all through the bend. Such a bend does not affect any disc anywhere in the spine. The discs remain decompressed and are not under any strain. A healthy bend at the hips is a beneficial exercise for the muscles of the back as they get a stretch. Such a bend brings muscles that run along the length of the spine into action. This keeps the back aligned rather than rounded. As these muscles strengthen, the hamstrings get a healthy stretch and tone.

Soft knees

We are taught to bend our knees to preserve our backs. This does preserve the back as it does not round. However, it stresses the knees and reduces the opportunity for the hamstrings to stretch.  In general, you must avoid bending forward with the knees bent too much as this can put undue pressure on the knee joints. You can bend knees for lifting heavy objects or when the back is injured or in pain.  Bent knees also facilitate a hinge at the hip for those with tight hamstrings. In such cases, tight hamstrings pull the sitting bones [to which they are attached] down. This forces the pelvis to tip backward. Bent knees ease the demand on the tight hamstrings and facilitate the hinge forward at the hips.

How to move when you bend forward and come up?

In the beginning, a correct forward bend requires concentration and slow motion. With time, it becomes an automatic process. Practise the following method a few times to get a feel of the ideal mechanism of bending forward and coming up.

• Stand with the feet parallel at hip-width distance. If the forward bend is deep, you can place your feet wider apart.
• Place the fingertips of one of your hands in the midline groove of your lower back. This is to monitor the bend.
• Place the edge [little finger side] of your other hand in the crease or the fold between the torso and the thigh. When you bend, feel the hinging on the hip joint on this hand.
• Unlock your knees and keep them soft. You can bend them as necessary to accommodate the tightness of your hamstrings.
• Start the bend from the hip joints. Feel your pelvis come forward as your back follows it.
• The fingertips of the hand on your lower back should not feel any change in the midline groove. If the groove begins to disappear or if it becomes deeper, straighten up a bit and proceed again.
• If the hamstring muscles behind the thighs and the knees are tight, the lower back groove tends to disappear. To preserve the shape of the back, you will have to bend your knees. The bend at the knees should be smooth and not jerky. It should be coordinated with the hip hinge. The knees should not turn inward [they should not go close to each other]. The knees should point in the same direction as the feet.
• If the lower back groove begins to deepen, it reflects that the abdominals are weak and lax. The muscles along the length of the back begin to over-contract to deepen the groove. In such a case, remember to engage your inner corset and come up. Restart the forward bend with your core muscles activated to support your lower back from being pulled down.
• For the safety of the neck, do not allow your neck to protrude forward. Imagine that your neck is an extension of the spine and keep it aligned with the head, the neck and the shoulders in the same manner as you would when you stand.
• When you are ready to come up, engage your inner corset and start unhinging at the hip joints so that the trunk moves up along with the pelvis. The groove in the back should remain the same.

Backaches related to forward bends

If the lower back hurts when you bend forward, it means that the back muscles are in a state of spasm. Forward bends stretch the back muscles, making the back round. This leads to pain. To keep the back supported and the lower spine discs safe, observe these safeguards:

• Navel in: Engage your inner corset before you begin to bend. This helps to maintain the torso as a single unit.
• Gentle bend at the knees: If the back still hurts, start with a small bend in the knees along with the inner core tone. Practise lower back stretches and abdominal strengthening exercises regularly.
• In case of an acute prolapsed disc, take rest to relax the back muscles and follow the doctor’s advice. Apply these principles once you have been advised to resume normal activities.

Lifting heavy objects

Lifting heavy objects exerts further pressure on the joints of the spine. It is estimated that lifting a 12 kg weight with bent knees and a straight back puts around 140 kg of force on the bones of the spine. If the same weight is lifted with straight knees and bending from the waist, the force exerted on the back gets almost doubled. You can save your back all this anguish.

• Assess the load and its weight by pushing it with your foot. If it is too heavy, ask someone for help.
• Avoid bending and lifting anything first thing in the morning as one is more vulnerable to disc injury at that time.
• Go close to the load. The closer we are to the object, the lesser is the strain on the joints. The weight evenly distributes over the spine, the pelvis and the legs. Also, you are less likely to lose balance and fall. The pressure on the back increases when the distance from the object increases.
• Face the object. Do not venture to lift objects when the body is twisted. Most injuries caused while lifting objects occur when the spine is twisted. The remedy is to face the load before we lift the object. Lifting sideways is a definite ‘NO’.
• Before the lift, tighten the abdominal muscles as much as you can. This accords a firm support to the lower back. So, take a deep breath and pull the navel in as much as you can, as if you are zipping up a pair of tight-fit trousers. Keep the abdominals drawn in when you lift or put the weight down. However, do not forget to breathe simultaneously!
• Do not bend from the waist. Bend the knees and the hips. This allows the larger muscles of the legs to work. If you bend from the waist to lift objects, the back muscles have to work twice as hard to do the job. In addition, if they are already compromised, the pressure gets transmitted to the discs – a dangerous proposition.
• Pick the load and bring it in close to the body. Push the ground firmly with both your feet as you straighten your legs.
• If you need to carry the load, keep the stomach muscles tight as you breathe.
• Maintain a neutral spine.
• As you carry the object, hold it as close to the body as possible. Again, the closer the object to the body, the lesser the strain on the spine and the muscles.
• Never raise a heavy object above the waist level.
• If you need to turn, do not twist at the waist with the object in your hands. Instead, turn your feet with small steps to turn the body.
• To lower the load, again bend your knees and hips. Stick the buttocks behind as you go down.

Adapted with permission from The Power Of Posture by Renu Mahtani; Published by Jaico Books

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If you have to walk, do it the ChiWalking way

ChiWalking^® is a mindful walking technique created by Danny and Katherine Dreyer. It maximises the benefits of walking by helping you build your core strength to improve balance, alleviate back pain, keep a steady pace to burn more calories and reduce the risk of injury by moving with proper biomechanics.

ChiWalking blends walking with the sound movement principles of T’ai Chi, which has gained much recognition for improving balance, strength and mental function, as well as improving the ease of movement. You don’t need to know anything about T’ai Chi to start learning ChiWalking. What’s more, it is beneficial for everyone, even those recovering from or managing illness, injury, or surgery.

Each walk is an opportunity to learn something new about our bodies and optimise our movement

Mind and body collaborate

The primary principle behind ChiWalking is that you don’t have to use your legs for propulsion. Of course we all use our legs to walk, but we don’t need to rely on them as much as we think. Most walkers lead with their hips and pull themselves forward with their legs. This is a big job for small muscles, and walking longer distances this way can lead to injuries like shin splints, plantar fascitis, sore toes, calf pain and many other injuries. To avoid overuse and impact injuries to the lower legs, ChiWalking teaches you how to use your core muscles to move forward. The core is the strongest part of our bodies, and when movement initiates from there, we can walk farther and faster with greater ease.

ChiWalking also helps us get more out of our walks than just the physical benefits. By focussing on how we move, our minds and bodies become better connected. Each walk is an opportunity to learn something new about our bodies and optimise our movement; skills that can carry over into the rest of our lives. With practice, we can become deeply aware of our own presence and personal power to create real change.

What are ChiWalking techniques

Try incorporating these form focusses into your next walk to feel the difference ChiWalking can make:

Start by getting into your best posture

• Stand tall and imagine a straight, vertical line connecting your shoulders, hips and ankles.
• Point your feet forward, not splayed out. Balance your weight evenly on both feet.
• Soften your knees and relax your legs as much as possible.
• Lengthen your spine by reaching the crown of your head up to the sky. You’ll feel your chin drop down slightly as you reach up.

Engage your core

• Put one hand on your lower abs [the area below your belly button] and the other hand on your lower back right above your rear.
• Imagine that this area is a bowl of water. Keep the bowl level so no water ‘spills’.
• Don’t arch your back too much. Likewise, don’t over-engage your core. You should only feel a very slight tension in your lower abs.

Keep your stride short to reduce impact to joints and muscles

• Try not to reach forward with your legs when you take a step. Instead, let your upper body lead and land softly with your feet under your hips.
• Don’t land hard on your heels. Land on the front of your heel toward the middle of your foot and gently roll forward.

Use your arms for counterbalance

• Bend your elbows to 90 degrees. Make a relaxed fist with thumbs lightly resting on top of your fingers.
• Imagine there’s a vertical line running down the centre of your body. Don’t let your hands cross that line when you swing your arms.
• Allow your arms to swing gently from your shoulders. Keep your arms and shoulders as relaxed as possible.

These tips are a great way to get started. To learn more techniques, there are books and DVDs, along with an app.

The ChiWalking principles also make everyday activities safer, gentler and more efficient, so you can practise these anytime—when you’re sitting, driving, doing dishes, standing in queue at the grocery store… the possibilities are endless.

NOTES
^{[i] According to the American Heart Association↩}

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People experience backache at various points on their back. It varies in symptoms like intensity, duration, triggering and relieving factors, and needs to be managed accordingly. It could be due to exertion, bad posture or as complex a cause as a renal condition.

Here is a list of causative factors, which could be avoided to prevent backaches at all times and places:

• Bad posture i.e. sitting in a wrong position for long or sitting, bending, standing for many hours. Your posture should be changed. Taking a break of five minutes in between helps.
• Wearing high-heeled shoes or ill-fitting footwear
• Obesity surely is a causative factor for backache and can be prevented. Maintain weight to make sure that your back is not burdened by excessive weight.
• Sedentary lifestyle or lack of exercise
• Infection, anywhere in the body
• Sleeping on an uneven surface or too soft mattresses
• Jerky movements
• Digestive disturbance, flatulence and constipation
• Osteoporosis or rheumatoid arthritis.
• Menstrual problems like PMS [premenstrual stress], menopausal aches or excessive bleeding, or painful menstruation.
• Smoking and other addictions.
• Stress.

Oil massage—when and how?

People usually start oil massages and take fomentations to relieve pain, which are helpful. But, one must be cautious not to overdo it and immediately consult a doctor if pain persists or gets worse.

Medicated oil can be prepared using any of the following or all of them—clove, garlic, asafoetida, cumin, ginger or aniseeds. These should be powdered and boiled in oil [gingili, mustard, til, coconut oil]. This massage should be washed off using hot water or herbal fomentation [papaya leaf, castor leaf or cabbage leaf can be heated and placed on painful area] to get relief.

Tip: Any of the above oils with camphor dissolved into it acts faster.

Diet and lifestyle

Eating a balanced diet with fresh fruits and vegetables is a must. Food and beverages that help relieve constipation should be preferred. Avoid eating fried food, and food that causes flatulence like peas, potatoes, and caffeinated drinks like coffee, and tea. Drinking fresh fruit juice, ginger tea, clove tea with liquorice powder or pomegranate juice, or lemon juice also helps.

Sedentary lifestyle can cause backaches. So it is advisable to start simple exercises like walking or jogging regularly before aches and pains start.

Herbal plasters

Garlic, ginger or potato paste can be smeared on a thin cloth and applied on the affected area. Garlic paste may cause some transient blisters and application of soothing oils will heal it. [If blisters do not manifest, garlic paste would be one of the best plasters to relieve pain.]

Tips to relieve pain

• Yogasanas that are beneficial for back pain are Bhujangasana, Halasana, Shavasana, Shalabhasana, and Uttanpadasana. But, remember not to over do. Also, don’t start these asanas after you develop backache. Learn yogasanas from a qualified person even if you have not got backache till now.
• Resting on firm mattress helps. Shavasan is a sure way to ease backache. Too much of bed rest may act adversely so beware of taking too many days off from work.
• Avoid lifting heavy objects if you suffer from backache and, if it cannot be avoided, do it in such a way that your back is not hurt. Bending the knees and maintaining the back straight helps ease the weight on the back.
• Bend one knee slightly and try sleeping on your back or on the side that pains more, this relieves pain.
• Start regular activities, which improve your posture and prevent or reduce activities that cause pain.

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Even if there isn’t any pain, your back needs care and attention. Because it’s like what celebrity fitness trainer Bob Harper has said: “You’re only as young as your spine is supple.”

Below are some yoga asanas that can be safely practised by all to improve spinal flexibility, strengthen the lower back and get relief from backache.

Marjarasana: The cat pose

1. Kneel on the mat keeping some space between your knees and feet. Rest your palms on the mat such that they are in line with your knees and feet. Keep your back straight.
2. Inhale, and extend your neck and hips upwards, drawing your abdomen towards the floor. This gives a concave curve to your spine. Be careful to not bend your elbows. Keep your breathing normal. Hold this pose for 3 – 5 breaths [one inhalation and one exhalation completes one breath].
3. Exhale and move your head and hips towards the mat, while drawing your abdomen upwards. Your spine will assume a dome shape. Feel your spine lengthening and the spaces between the vertebrae opening up. Relax your shoulders and hold this pose for 3 – 5 breaths.

This gentle forward and backward bending of the spine helps relieve back pain.

Setubandhasana: The bridge pose

1. Lie flat on your back, resting your hands on either side of your body. Bend your legs at the knees keeping your feet firmly on the mat.
2. Grip both your ankles with your hands on either side. If it is not possible to reach your ankles, place the palms flat on the mat and as close to your feet as possible.
3. Exhale and raise you hips, lower back and upper back [in that sequence] off the mat.
4. Hold for 3 – 5 breaths. To come out of the asana, release the grip of your ankles, and gently rest your upper back, followed by lower back and then hips on the mat.

Jathar Parivarthasana: The lying down side twist

1. Lie on your back with your feet together and hands tucked below your neck.
2. Bend the legs at the knees, keeping feet on the mat.
3. Exhale and turn your head to the right side and your knees to the left side. Try to touch the left knee to the mat. All the while, keep your feet, ankles, thighs and knees touching each other. Hold for 3 – 5 breaths.
4. Inhale and bring your head and knees to the centre.
5. Exhale and turn your head to the left side and your legs to the right side. Hold for 3 – 5 breaths. Inhale and come back to the starting position.

Uttanpadasana: single leg raise

1. Lie on the back, keeping your feet together and hands at your sides.
2. Bend the left leg at the knee, keeping the foot on the ground.
3. Using the strength of the abdominal muscles, raise the right leg from the hip. Do not bend the knee. Try to bring the raised leg perpendicular to the mat. Hold for3 – 5 breaths.
4. Slowly lower the right leg on the mat. Straighten the left leg and bend the right leg at the knee. Repeat the same with the left leg.
5. While raising one leg, always keep the other leg bent at the knee. This reduces strain on the back.

These asanas also have benefits other than healing and strengthening of the back. Practise 3 – 4 rounds of each asana and hold the final pose for 3 – 5 breaths each time.

Managing your backache

1. If you have been experiencing backache, first ascertain the cause. This will help decide the movements you should restrict and those you should do.
2. If you feel discomfort during any stage of the asana, release the pose. Pain does not always mean gain. Do not practise yoga when your backache is acute. Rest and wait for the pain to subside.
3. While doing any asana, always do both, the right and the left side. Pay special attention during transitions from one side to another and to your breathing. Avoid doing jerky movements.
4. Don’t restrict caring for your back to the time that you spend on the mat. Keep checking your posture during the day and if you spend a lot of your time at the desk, invest in an ergonomically-designed chair. Poor posture is one of the commonest causes of lower back pain.
5. Avoid all forward-bending postures, whether standing or sitting, if you have a slipped disc. Attempt sitting forward bends only with the knees bent.
6. If you are practising yoga in a group, make sure you inform your trainer about your backache. Do not do all the asanas just because others are doing them. Yoga is not a sport; avoid the competitive attitude during your yoga sessions, especially if you have any ailment.

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