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

The post How to Bend Forward Without Hurting Your Back appeared first on Complete Wellbeing.

Published by: Little, Brown and Company [December 22, 2015]

ISBN: 978-1409156024

Pages: 352

Price: INR 415

Haven’t we all been in situations where we were expected to present our strongest and most confident self—like a job interview, or a business presentation, or a competitive athletic event? These very moments that demand your best also cause anxiety and self-doubt, making you feel powerless, often leading you to walk away with regret, wishing you could have done better.

In Presence, Harvard Business School professor Amy Cuddy expands on her popular TED talk about adopting confident body postures, or “power poses”, to bring your best self to social and professional situations.

Instead of just a collection of poses to practise in front of a mirror, the author takes us on a journey to learn to nurture our authentic selves and to overcome the damage that Impostor Syndrome inflicts on us. She also offers some practical approaches to take control of the challenging situations we might find ourselves in. The book collects real-life anecdotes from everyday folks who have surmounted difficult situations by being present and by practising the power postures that worked for them.

What is “Presence”? We’ve all read about mindfulness, being present in the moment, bringing our authentic selves to every situation, but the author gives a simple yet accessible definition: “Presence, as I mean it throughout these pages, is the state of feeling connected with our own thoughts, values, abilities and emotions, so that we can better connect with the thoughts, values, abilities and emotions of others.”

In other words, if we can train our speech and nonverbal behaviour to be in tune with our beliefs, abilities and values, we can achieve a synchronised inner state that can then reflect outwards.

Referring to psychologist William James’ body-mind theory of emotions, the author shares an assertion that struck the deepest nerve with her: “I don’t sing because I’m happy; I’m happy because I sing.” This eye-opening idea, attributed to James back in late 1800s, asserts that bodily experiences cause emotions, not the other way around. This is the basis for proposing that physical power poses can, in fact, alter the emotional state.

A research study shared in the book states that by adopting behaviours that emulate power and strength, the testosterone levels increase while the cortisol levels decrease, priming our mind for potential success. Much like “Fake it till you make it” principle, once you start practising expansive “power poses”, the biochemistry can help transform the fear and anxiety to excitement and intensity that helps us navigate the tough situation with confidence.

A few of the poses shared in the book might seem frivolous at first glance—like, the Wonder Woman pose with arms at the hips and legs planted firmly apart—but, by expanding our body laterally [and/or vertically] we give ourselves power to be there, to occupy that space and own it, much like dominance display in animal kingdom.

Postures such as slouching and hunching, sitting with arms wrapped around the body or placed on lap make us look small and thus feel subordinate—as if we don’t belong in that space, in that moment. However, the author is quick to point out how certain poses might be offensive in other cultures and cautions us to use it for our own self affirmation rather than to project superiority.

While talking about personal power, the author shares the disturbing results from a study done with kids aged four to six that reveals a strong male-power gender bias. She challenges us to change it by changing the stereotypes that our kids are exposed to. Powerful poses are not exclusively masculine, and powerless postures are not necessarily feminine—we are not encouraging women to be men with such power poses. Adopting a triumphant posture is not about competing with others but to accept one’s own strength and personal power in a given situation.

When we focus less on how others might be judging us and more on fully inhabiting the moment—feeling neither threatened or dominant—we are thoughtfully engaging with the present, and therefore we experience personal power.

The author points out that presence is not a continual state of being but a moment-to-moment experience which we can tweak through body language, behaviour and mind-set. The ideal effect of presence in a challenging situation, as the author puts it, is to execute your role with comfortable confidence and synchrony, and walk away with a sense of satisfaction and accomplishment, regardless of the measurable outcome. That is true personal power.

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Causes of poor posture

There are several reasons why people tend to develop poor posture over a period of time:

Impossibly high heels look delectable, but can take a toll on your spinal cord.

Overcome it: Don’t throw those high-heeled Jimmy Choo sandals away. Flaunt them by all means, but only for shorter durations and when not too much walking/standing up is involved. Keep a pair of sensible and comfortable shoes handy in your car, to be slipped into when the party is over.

You like to carry your world with you, in your suitcase. Lifting heavy luggage can result in back strain.

Overcome it: Travel light, even though it might seem like a tall order. When travelling, be careful while lifting or carrying heavy objects such as your suitcase, in order to avoid straining your back. Here’s how to do it right: assume a wide stance, bend at the knees rather than at the waist, keep your back straight and lift slowly with your arms and legs, not your back.

An improper bra size is likely to tug at your breasts and consequently at your back

Overcome it: Spend some time on getting the measurements right and tryout different styles before choosing one that falls in line with your centre of gravity.

 Spending hours hunched before the computer screen

Sitting hunched before the computer screen for hours together isn’t doing any favours to your back. In fact, it’s what can give rise to a hunched back in the long run. “I have difficulty getting up from my chair at the end of a long, tiring day,” a client of mine admits.

Overcome it: Invest in a chair with a straight back, arm support and a firm cushion. When seated, tuck a small, firm cushion in the small of your back for support. Use a footrest to elevate your feet slightly. “Necessity is the mother of invention,” as Mandar, an architect, so aptly demonstrates: “I put a carton under my desk to rest my feet on.” The screen of the computer should be at eye level so that the spine and neck are not strained. Avoid sitting for long periods. Take frequent breaks to move and stretch your muscles. If your job keeps you standing for long hours, use your breaks to sit down and relax.

 “I feel a tugging pain in my lower back every time I try to get out of bed,” is a frequent complaint of a client of mine. An improper sleeping position may be to blame.

Overcome it: Lying on your back forces your back to be flat, thereby placing too much pressure on your spine. If you tend to adopt this position in your sleep, place a pillow under your knees for support to prevent lower back pain; if you sleep on your side, place a pillow between slightly bent knees. It will ease pressure and help maintain the natural curves of your spine. Sleeping on your stomach may increase the curve of your lower back; so this position is best avoided. When getting out of bed, swing your legs over the side of the bed to the floor instead of twisting your body to get up. Finally, opt for a firm mattress. A good mattress will conform to the spine’s natural curves and keep it in alignment. If you don’t have a firm mattress, insert a piece of hardboard underneath.

Being overweight affects your posture and overburdens your back as well. If you tend to accumulate fat on your abdomen, it makes you a prime candidate for lordosis [excessive inward curvature of the spine].

Overcome it: Extra pounds are better off in your bank, not on your back. Make an effort to knock them off.

Having trouble carrying groceries home? Surely there ought to be a better way of doing it?

Overcome it: Avoid lugging it all in one hand or holding it in front of you. Divide your shopping into two bags, to be carried in each hand.

Ever feel tiredness seeping in to as you move from one chore to the next all day long? Ignore it and you will feel your body, and your posture, wilt under the pressure.

Overcome it: Take regular breaks from your chores. And if possible, how about sneaking in a short nap in the afternoon? It will enable you to stay energetic for the remainder of the day.

To a client, who came to me complaining of exhaustion and back pain at the day’s end, I suggested the following. They should work for you too:

• Get a therapist to give you a massage at least once a week. If you are the romantic kind, how about getting your partner to massage your back—you DO have a medical reason to indulge in a back rub now and then.
• Take a warm bath or direct a pulsating shower on your back and feel the strain ease out. You could use a warm water bottle on your back, hips and other sore spots to relieve pain.
• Exercise regularly. Strong muscles are better able to support your body even after a long, tiring day.

Some general tips you can use to improve your posture

The easiest way to a good posture is to start at the beginning and to learn how to stand, sit and walk right. As you work repeatedly at improving your alignment, your mind’s computer will store this improved version and make good posture a habit.

Sitting

Sitting puts more stress on your spine than any other activity, so it pays to do it right. When you sit, position yourself to maintain correct alignment, with the pelvis, spine, chest and head falling into a straight line. If you slouch when you sit, reposition your body to sit upright.

Standing

Keep your shoulders relaxed and your spine tall and in a neutral position. The chest should be upright, the abdomen tucked in and the head and neck aligned with the spine. Distribute your body weight equally on both feet.

Walking

In general your standing posture is the one you tend to exhibit when walking. If you slump when standing up, you will exhibit the same poor alignment when you walk. So stand upright first before you start walking. Take quiet, smooth steps and keep your sternum or breast bone lifted when you walk. This enables you to breathe properly and eases the tension in your neck.

Fight Plan

Consult a certified trainer for specific exercises. In general, a fitness regimen for good posture would include:

Strengthening exercises

You need strong muscles for a good posture. If your upper back muscles are weak, it is only natural that you will tend to slouch. So make strength training a part of your exercise routine.

Stretching exercises

Posture and stretching are directly related. Most postural problems result from incorrect alignment caused by tightness in the muscles. Yoga and stretching exercises help loosen muscles and realign soft tissue structures, thus reducing the effort it takes to achieve and maintain a good posture in daily activities.

Relaxation

It is just as important as exercise. If your mind is relaxed, tension is released. Many scientists believe that emotional and muscular tension are related and can give rise to headaches and joint and muscle strain. Find the time to relax at least once a day so that it becomes part of your routine.

Back To Work

One of the common outcomes of a bad posture is a stiff back. To avoid this, try yoga. It enables you to flex and extend different parts of your spine, thus keeping it supple and capable of all the normal range of movements available to the spinal column. I have listed simple postures for your back; which you can perform everyday. Please consult your physician before attempting them. Also learn them under the supervision of a yoga expert.

Bhujangasana [Cobra pose]

Lie down on your stomach with your arms resting on the side. Now bend your elbows and place your palms just below the shoulders. Raise your arms, back, chest and neck off the floor. Hold for 30 seconds.

Setubandhasana [Bridge pose]

Lie down on your back. Raise your hips and back off the floor. Hold for 30 seconds.

Pavanmuktasana [Knees-to-chest pose]

Lie down on your back. Bend your knees and bring them to your chest. Clasp your hands over the knees and use them to compress the knees to your chest. Hold for 30 seconds.

Excerpted with permission from Sexy @Sixty by Namita Jain published by Westland Publishers. Price INR 200

This was first published in the December 2012 issue of Complete Wellbeing.

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Our body speaks its own language: each time you move a hand, or your eyes or even shift your weight you give away what you are thinking at that particular moment. clearly, actions do speak louder than words!

Know your body’s language

Body language is a form of non-verbal communication that involves the use of stylised gestures, postures, and physiologic signs, which act as cues to other people. Hundreds of years of research have concluded that we depend heavily on body language to reach conclusions about a person’s honesty, attitudes and preferences.

In fact, lawyers and judges also make decisions about innocence based on the body language of the accused. Psychologists and therapists rely heavily on their clients’ sitting posture, hand movements and eye contact to gauge what kind of mental disturbance they may be having.

Body language also decides if we like a person or not. According to Dr Albert Mehrabian, world authority on body language: Total Liking = 7 per cent verbal liking + 38 per cent vocal liking + 55 per cent facial liking.

So although you may think you loved a teacher’s class because she taught so well, in all likelihood her words left less impact on you than the animated gestures she used and how well modulated her voice was. Moreover, since it’s tougher to control body language than our words, people choose to rely more on these signals to gauge the feelings involved, especially in difficult situations.

Imagine that your boss takes you aside and gives you a talk about your poor performance. You can choose not to say anything but how could you not send a non-verbal message? Nodding gravely would be a response. So would blushing, avoiding or making direct eye contact, shaking your head affirmatively or negatively.

While you can shut off your linguistic channels of communication by refusing to speak or write, it is virtually impossible to avoid sending signals through your body.

This is why it becomes very important to understand the language that our body speaks and learn effective ways of adjusting non-verbal communication to make it more effective.

Use body language to your advantage

Experts believe that one of the most important precursors to success is how one controls his or her body language. For example, if you have a habit of crossing your arms while talking, people could perceive that as a sign of being rude. Although this may just be a habit with you, most people would unconsciously interpret your gesture as untrustworthy and judge you based on your actions.

Using the right body language sends out positive signals to people you meet. Not only will you be liked and trusted, but this could also hugely boost your relationships, career and even your self-esteem. Research has found that nearly all body language behaviours include one or more of eight primary elements.

Here are some tips on the universally accepted way of using these eight elements.

1. Face: A person’s face communicates emotions clearly. Smiles for instance convey friendliness. You can express warmth and acceptance on your face by thinking positive thoughts; when you think good things, it’s likely to show up in your expression!
2. Eyes: They are the window to your soul. Maintaining eye contact gives an impression of honesty and genuineness; poor eye contact may indicate lack of interest, being untruthful, shyness or a feeling of superiority.What’s good eye contact then? Focus your eyes on the other person, and gently shift your gaze away from their face and then back. Never stare into a person’s eyes or their forehead—it conveys doubt, hostility or insincerity. Avoid blinking frequently as it indicates anxiety and lack of confidence.
3. Gestures: Stroking the chin while listening suggests that the listener is contemplating what is being said. Similarly, nodding conveys interest and understanding. Pointing can have a cultural significance—in the USA, pointing with an extended finger is common; while in Asia, it is considered rude. Handshakes are a universal gesture of greeting.Fidgeting, tapping a pen, drumming on the desk, jingling pocket change, shifting from one foot to the other are all considered negative body language—so avoid them.
4. Postures: Crossing arms and legs are considered defensive gestures, indicating barriers and an attempt to protect oneself. Hands on the hips may suggest superiority. In a face-to-face conversation, always sit at a slight angle and lean forward when speaking. This indicates genuine interest. Avoid slouching, leaning back and stretching your feet in front of you.
5. Tone: We pay more attention to the inflection, pitch and pace of a speaker’s voice rather than the words they use. So keep your voice wide awake, smile when you speak, avoid artificial accents, enunciate clearly and emphasise important words.
6. Movement: Moving toward another person may send a message of dominance or assertiveness, while moving away from another person may send a message of avoidance, submission, or simply bringing the interaction to a close.
7. Touch: This is one of the most powerful elements of body language used for friendship, professional, social, and intimacy purposes. Touch has cultural significance; in Asian cultures a while greeting someone, a touch on the shoulder is adequate, while Americans prefer hugging or kissing.
8. Appearance: Dressing and hygiene says a lot about you and your mood. A few pointers: dress neatly and appropriately; avoid overpowering perfumes and hair oils. Use minimal make-up and jewellery. Clothes need to be ironed, colour co-ordinated and occasion specific.Yet body language is not always reliable. Sitting with your arms crossed is often perceived as a defensive, stand-off posture. But it might simply mean that you are feeling cold!

Don’t jump to conclusions

Body language can have a multitude of meanings depending on several factors, and it is a serious mistake to assume that you can decide the truth in any given case.

A better idea is to look for clusters of behaviour instead of just one action. If someone has their arms crossed and their lips pursed disapprovingly, it’s a fairly safe bet they are on the defensive.

Most body language experts favour the Rule of Four—look for at least four signals suggesting the same thing before totally believing it.

So while some proponents do claim that body language is the key that makes it possible to read a person ‘like a book’, approach that thought with caution! An awareness of body language can certainly boost your understanding of others, but it’s unlikely to transform you into a mind reader.

And finally, remember that your body language is only a reflection of your inner self. If you have a positive attitude, high self-esteem and confidence it will automatically show up as appealing body language!

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