a bellydance workshop in the fall when she had just begun having sciatica pain. She stands on her feet
most of the day as a dental assistant and is the mom of three younger girls. She's a busy
woman with a busy family, attempting to give herself the gift of dance--which is creating
more pain on some occasions. With a pleading look in her eyes, she approached me last week after class to come up with some stretches for her--with hopes of relieving pain. She's been
going to physical therapy and is getting an MRI, but desires a livable approach to
what she's going through. I sent this to her this week and thought it may be helpful to
others. If you have suggestions, feel free to comment.
Om.
Start by sitting quietly for a few minutes and check in with your breathing and yourself. Middle back pain is associated with not feeling supported. Cultivate a positive intention to see yourself supported emotionally, physically, spiritually and intellectually--releasing any judgement that may arise.
1. Childs Pose
2. Cat/Cow
3. Gentle Sun Salutations
The poses linked below by Sadie Nardini on Gaiam are a good stretch. Notice that she talks about not over developing belly muscles.
http://blog.gaiam.com/blog/top-6-yoga-poses-for-back-pain-slideshow/
In the end, finish by lying on your back doing gentle twist with your knees to both sides to relieve any tension to the lower back. If it bothers your back though, do not twist. Legs up the wall or supported up on the couch, also is a good back release.
End with a few minutes of relaxation.
Try to do this a few times a week. Play with the timing, you may discover stretching before bed helps you sleep better.
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