A Meditation for Back Pain by Alessandra Young
You can heal your back pain with a simple seated meditation - best in conjunction with other interventions, of course.
When I’m working with a chronic recurrent back pain patient, one of the first things that I am curious about is their postural alignment throughout the day. Of particular importance are the types of chairs they use, length of time sitting, and the activities performed while seated.
Many of us have poor postural habits while sitting and this contributes to spinal compression and pain. I use a kneeling chair to help maintain good posture while I sit at work and recommend this type of chair for all of my back pain patients. Taller people may find greater comfort using a large sitting ball due to limited dimensions in the chair design.
In the case of a patient who wakes up with little pain but has increasing pain over the course of their seated work day: their chair is the number one suspect and likely culprit. Implementing corrections in sitting habits will, over time, benefit back health more than interventions like Acupuncture and Chiropractic because…
Prevention is key!
Correcting postural imbalances and weaknesses with orthotics, pilates and strength training are approaches integral to improving the health of your back.
Did you know that MEDITATION can help reduce your pain symptoms and also be a powerful tool in healing your back?
Meditation encourages and trains the body to operate in the parasympathetic system - the “rest and relax” system. The sympathetic nervous system is the “fight or flight” system and it is responsible for sending pain signals and preparing the body for action. In cases of chronic pain, the nervous system becomes trapped in a constant "fight or flight" or sympathetic system response. In this state, pain signals are not being delivered as they should. This condition is known as central sensitization or central amplification, where the central nervous system becomes overly sensitive and the pain signals are intensified.
Meditation cultivates a relaxed and balanced nervous system that does not amplify pain signals
BUT there is something you can access in meditation that is even deeper!
There are many types of meditation: mantra, metta, vipasana etc. The type of meditation I teach for the purpose of powerfully engaging your inner healer and inner alchemy is a…
body awareness practice:
SET YOUR TIMER FOR 5 - 20 minutes.
Settle into a comfortable kneeling position, straddling your meditation pillow with hips above knees (45 degree angle). Ample soft cushion between your knees and the floor too.
Gently close your eyes.
Take a moment to find a neutral pelvis. Roll through your pelvis to find the connection to neutral.
Take a moment to relax your hip flexors and glutes. Allow the pillow and the ground to be your support.
Take a moment to roll up through your middle back and tuck your ribs under in front.
Take a moment to connect with the point at the top of your head and imagine a a golden string attaching the top of your head to the heavens and feel an elongation through your upper back and spine.
Take a moment to roll your shoulders back and down, allowing your scapula to fall down your back. Relax your traps and lats. Relax your arms to your sides and then rest them on your thighs with your palms facing up (supinated). If you work with a Mudra do not activate it yet.
Feel your spine stacked and then relax all of your muscles, as if only your bones and the imaginary string pulling you up to the heavens from the crown of your head are doing the work of keeping you aligned.
Take a moment to relax your throat and place your tongue at the top of your palate - on the roof of your mouth.
Apply your mudra
Gentleness is key. You are not locked in this position. You are fluid and still. Allow yourself to make micro adjustments throughout this practice. Rediscovering alignment and relaxation within each moment. Tune into all of the messages in your body.
If you are feeling pain actively in your lumbar spine, try sucking your navel in toward your spine and then up. Relax everything around it. Keep you abdomen engaged for a few breaths and then relax. Repeat as many times as your inner wisdom guides you.
If you are not feeling pain and are not practicing engaging your abdomen to support your lower spine and feel comfortable then you may add a…
breath awareness practice:
Without effort and by using focus and intention:
Inhale into the base of your spine for 4 counts and exhale for 8 counts.
As you exhale for 8 counts, scan your body and release tensions you find, reconnect with the golden cord attaching your spine to the heavens, relax your glutes and hip flexors, feel anchored to the floor.
Repeat - inhaling into the base of your spine for 4 and exhale body scan for 8.
When you feel relaxed in the rhythm of your breath, you may add the mudra you are working with.
NOTE: If you cannot safely get up and down from the floor or sit with weight on your knees; then, please do not attempt this and find a modification that works for your condition.
If you try this practice please send me a note and let me know how it goes for you. I may need to refine my instruction and I am happy to do this.
Please remember this is not a meditation with the goal of finding the Zen place. It is an active and inward discovery. I hope that it feels like gentle work and that you learn exactly what you need to improve your posture by paying your body perfect attention.
In optimism!
Alessandra