Over the years, I’ve noticed one particular ailment stand out due to its frequency and intensity — lower back pain in women. They usually manifest in mothers with young children who have had C-sections and epidurals during childbirth. Most of these women have been neglectful of their bodies and well-being and suffer from lower back pain, sagging abdominal muscles, knee pain caused by stiff leg muscles and mild to severe incontinence. The entire pelvic region is weak and non-supportive of the body. Simple tasks like lifting or pushing weights can leave them both breathless and gritting their teeth with pain. Lack of tone in the abdominal region paves way for digestive disorders and a sluggish metabolism, leading to weight gain.
The good news is that a well-planned exercise regime can restore vitality to a weak back and allow one to pursue activities that have been previously discarded. The first step is to release the stiffness and improve blood circulation in the lower back, pelvis and back of the legs. The following is a posture that is to be done first thing in the morning or at the beginning of a work out routine on a regular basis.
Janu Sirasana (Seated Head to Knee Posture)
As the name suggests, the objective is to touch your head to the knee of the extended leg. This may not be possible for everybody, so a rolled up towel under the knee and a folded blanket to sit on are recommended.
Warm up by marching on the spot and rotating your hips clockwise and anti clockwise 5 times.
Sit with your legs stretched out in front of you with knees and toes pointed upward.
Bend your left knee, point it sideways and bring the heel close to the groin.
Inhale, raise your arms up, push upwards from your shoulders and hips and lengthen your back.
Exhale, tuck your belly in and push forward from your hips as you reach out for your feet, ankles or lower legs. Lower your head towards the knee.
If there is stiffness and resistance, don't strain.
Breathe deeply and hold for 15 counts. Release the posture slowly and repeat for the other side.
