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Yoga relaxation techniques can be a powerful tool for coping with back pain. If you’ve ever suffered from an aching back, (and most of us have), you will have noticed that the pain seems to strike at the most inappropriate times – hurrying to an important meeting, racing to meet a business deadline, about to board an airplane for that long overdue vacation. Job demands, tragedy and even joyful events can be stressful and this stress can contribute to the possibility of back pain. When we’re in a state of stress our body responds with an increased heart rate, blood pressure, mental alertness and muscle tension. If this condition is prolonged, it can lead to stress-related diseases such as ulcers, high blood pressure, depression and of course back pain. Stress also exaggerates postural strain by increasing muscle tension. Muscles that are already irritated tense or injured are much more vulnerable. So any misalignment in our posture is then exaggerated thus increases the possibility of muscle injury. Increased tension to an already tense muscle can send it into spasm – an abnormal painful state of muscle contraction in which the muscle won’t relax. A spasm squeezes the blood vessels feeding the muscle, cutting off its supply of nourishment. This causes the muscle to go into an “anaerobic mode” (without oxygen) in which lactic acid is produced by the muscle. Lactic acid is a chemical messenger that tells your brain that you are under stress, so stress messages are sent throughout your body, further increasing stress and muscle tension.
Gentle yoga relaxation techniques can help by breaking up the stress cycle and head off a Back Attack. The Psychological state produced by relaxation enhances healing and reduces stress. It is the psychological opposite of the stress response in which the body’s tissues begin to break down. Even though we do relax somewhat during leisure activities, therapeutic relaxation means practicing a set of skills that create a specific psychological response and healing activity. Yoga techniques are not difficult to do, but learning to deeply relax is something most of us Westerners have not learned to do since it’s not part of our cultural heritage. To deeply relax requires an internal focus.

Helpful Hints: At the end of each exhalation, pause for a second or two before inhaling again. If possible, breathe only through your nose. If your nose is congested, you can breath through your mouth. Do not try to inhale or exhale deeply, just breathe slowly. If you feel the urge to spontaneously inhale more deeply, follow the urge and then return to normal breathing. Try to keep your eyes closed and turned down as if looking at your lower eyelids. Notice how the eyes tend to look up with each inhalation. Resist this tendency. Notice the effect of eye position on your awareness, calmness and ability to relax. You can also use your daily activities to practice relaxation technique: at a stoplight, whenever you look at a watch, whenever you go to the bathroom, just before you pick up the telephone. There are hundreds of times throughout the day when a short relaxation period can bring you back to peace and equanimity. Each of these breaks allows your body to release accumulated tensions so they don’t build up into a full-blown Back-Attack.

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