Taking Care of our Lumbar Spine

I have lived with lower back pain for the past ten years. Physical therapy helped, but it was not the cure I had hoped it would be. The results of  an xray & subsequent MRI of my lumbar spine determined that I have Degenerative Disc Disease in discs L4-L5. In addition, rotation of the spine (scoliosis). Sounds pretty ominous doesn't it. but it explained why I had this pain that seemed to never go away. According to statistics, 75-85 % of Americans suffer from lumbar spine pain. The causes can be tied to poor  sitting posture-in appropriate strength in the lower back-mobility of the spine-frequent forward bending & lifting heavy items. The list does not end here. 
I recently attended a seminar on Back Pain & Sciatica to get a better understanding of my diagnosis and to find out how I can help those, like me, that I work with who also suffer from lower back pain. 
The diagram below displays the five parts of the spine. The lumbar spine makes up the curve in our lower back before taking us to the sacrum. 

Lumbar Spine 

The lumbar spine (lower back) consists of five vertebrae in the lower part of the spine between the ribs and the pelvis. The bones (vertebrae) that form the spine in the back are cushioned by small discs. These discs are round and flat, with a tough, outer layer (annulus) that surrounds a jellylike material called the nucleus. Located between each of the vertebra in the spinal column, discs act as shock absorbers for the spinal bones. Thick ligaments attached to the vertebrae hold the pulpy disc material in place. Of the 31 pairs of spinal nerves and roots, five lumbar (L1-L5) and five sacral (S1-S5) nerve pairs connect beginning in the area of the lower back (aans.org).

"The psoas is a deep-seated core muscle connecting the lumbar vertebrae to the femur.The psoas major is the biggest and strongest player in a group of muscles called the hip flexors: together they contract to pull the thigh and the torso toward each other. The hip flexors can become short and tight if you spend most of your waking hours sitting, or if you repeatedly work them in activities like sit-ups, bicycling, and certain weight-training exercises." (Yoga International). The Psoas is a major player in our
standing upright and our posture. The Psoas spans from the inner thigh, across the pubic bone, then sinking down deep into the torso connecting to the spine at L1, L2, L3 and L4. This is where the back of the diaphragm connects to the spine. Diaphragm and Psoas are intimately interconnected. (Patricia Green-Sotos)

What is the nature of your pain? Is in mechanical (movement) or non-mechanical (physical makeup)? Is the nature of the pain a result of the miles of nerves in your body becoming restricted and not gliding as they should? What is the appropriate care regime: xrays, MRI's, injections, surgery? Is a medical solution the only solution? Thankfully, no. 
The presenter showed us a slide of a group practicing Tai Chi and another Yoga. My heart was so pleased.  I have been practicing yoga for over 15 years and I firmly believe that my back would be much worse were it not for yoga (I also lift weights, play tennis & step).  I try very hard to be proactive in my programs so that I don't find myself becoming reactive and making appointments for shots or having to discuss surgery.
There are  other proactive approaches one might try such as acupuncture, massage therapy, chiropractic care or physical therapy. Our presenter stated that, in her opinion, surgery is the most common but also the least effective. Injections are a short term fix (I have had two sets of shots in my back over the past ten years), the side effects may be uncomfortable (I had a flushed face for three days), and most importantly, they may have no impact on your disability. She really stressed "conservative care," treating pain with non-surgical techniques.  
I have designed a Mindful Sequence which focuses on strengthening your lumbar spine. Please adapt, modify, or change any asana if you find that it is impacting your lower back. 

Props: 2 Blankets, Bolster, Strap 

MINDFUL YOGA: LUMBAR SPINE

Strengthening vs Stretching

Neutral Spine: Don’t push down

OPENING

C.R or Seated Meditation

BACK

Dead Bug Series

Hamstring Stretch/Strap

Knee In/Hold/Point - Flex Foot

SIDE/HIP ABDUCTOR

Clam/Knees Bent/Top Leg

BELLY

Glute Strengthening/Lay on Folded Blanket

Prone Press Up/Cobra

Child’s Pose/Side Stretch

TABLETOP

BirdDog

CNC

Low Lunge/Psoas

STANDING

Sitting Wall Squats

Squats

BACK

TVA Strengthening/Reach Up

Bridge w/Toes Up-Heels Down

Figure 4/Piriformis

RELAXING

Supine Twist/Feet Together

Savasana (knees over Bolster)

 Love to hear from you. Thanks: Debra 

BallMindYoga Facebook Page 

Email Address 

Resources:
https://www.aans.org/Patients/Neurosurgical-Conditions-and-Treatments/Low-Back-Pain

Psoas Diagram: https://my.clevelandclinic.org/health/diseases/15721-psoas-syndrome

Stability of the Five Elements brings Stability to our Lives

• Beginning at the foundation is Earth. The Earth is seen as our foundation; one of stability and strength. The Earth is "strong & steady & dense; it is there to support us." It is our bones, our nails, our teeth; it is our physical body. Power, strength, will power, determination & awareness. As we are grounded so to is our feeling of security & safety. When we stand firmly rooted to the Earth we feel strong; we feel grounded. From Earth we flow to Water. When Earth is not in balance we may feel stressed and lacking confidence. 
• The fluidity of Water, the flow of blood in our veins, the water found in our fascia & juices in our joints. This element emerges as nourishment & lubrication. It cools & moistens, soothes & softens. When in balance we find that adapting to life's changes comes with ease. We "go with the flow," as they say. We feel content. Finding yourself feeling emotionally stagnant or physically numb may mean that your water element is unbalanced.
• To our center we find the element of Fire. It is here that we feel our sense of empowerment; it is here that we generate our self-confidence. Fire is seen in belly; our digestion & metabolism. This element brings tremendous strength,power & opportunity for transformation. Our eyes are bright; our skin shines when Fire is balanced. Our belly is calm; we eliminate without concern. If we find ourselves feeling depressed, withdrawn, aggressive or angry our "fire" is inflamed and needs to be cooled. Breathe.
• Air is what we breath; oxygen. Inhale & Exhale & you have found Air. Flight or Fight and our breath is short/shallow & fast. Rest & Digest & our breath is relaxed & calm. Some would hypothesize that air is a channel for communication;clear communication & self-expression. Our breathing is smooth; we have the ability to freely receive & give to others love, compassion & openness. A feeling of jealousy may be a sign that our air element is unbalanced. We feel tight in the chest; our breathing is labored. Bringing in a Pranayama breathing technique will help ease the anxiousness.
• Lastly, we have the calmness, the expansiveness, the emptiness of Ether(Space). In our bodies it is the space between our joints & our cells. "To be still. To be mindful." This is the element from which all of the other elements originate & to which they return. If one feels cold (lack the heat of fire). If your skin is dry (lacks the moisture of water). Stillness (lacks the mobility of air). Feeling light (lacks the heaviness of earth). When in balance communication is done freely & we feel connected to what is around us. Out of balance: we feel empty & isolated; we feel overwhelmed & as a result withdraw.

 Stability of these elements in our bodies can bring stability and steadiness to our lives. 

PROPS: Mat, Blocks, Blanket

GENTLE YOGA: FIVE ELEMENTS

OPENING/BACK/EARTH

Constructive Rest

Slow Bridge to Butterfly (sweep arms) (5)

Eagle Knees/Pull in to Supine Twist (Switch)

BELLY

Press Hip Pointers/Raise Leg

Hands behind/Palms up & Pulse

Raise Legs/Palms up & HOLD

TABLETOP/WATER

CNC

Hip Circles  

DD/FF

SUN SALUTATIONS/FIRE

Lunge w/Arm Movement

Goddess Breath

STANDING/EARTH & WATER

Tadasana 

Chair

Crescent w/Arms

Warrior II

Reverse/Peaceful Warrior

Side Angle 

GODDESS BREATH/SWITCH

BALANCING

Tadasana

Tree Prep (E)

Tree

GODDESS BREATH/SWITCH

SEATED/EARTH

Boat (F)

Butterfly to 90/90 Twist

BACK/WATER

Supported Waterfall (W) 

Happy Baby

Knees In

SAVASANA (ETHER)

Stillness

MEDITATION (ETHER)

Sacral Chakra Mudra **

**Svadisthana

The sacral chakra, Svadhishthana, the ‘dwelling place of the self’ is associated with relationships, creativity, desires, sensuality and sexuality. Creative and procreative generativity is the task of this chakra. It is the second chakra located in the pelvic area, near the genitals, 3 inches (around 7.5cm) below the navel. Its element is water and the corresponding endocrine gland is the gonads (ovaries and testes).

 Love to hear from you. Thanks: Debra 

BallMindYoga Facebook Page 

Email Address 

Resources:
Five Elements Diagram: davidji.wpengine.com
Ayurveda 101: The Five Elements: https://aloha.com/blogs/think/ayurveda-101-the-five-elements-and-the-three-doshas
Sacral Mudra Visual: https://www.pinterest.com/pin/386605949236875133/

The Human Body is a combination of the Five Elements.  Each of us is comprised of these elements in varying amounts.  The better attuned we are to our natural rhythms, the better we feel on all levels of being.