Building Better Back: Holistic Health & Yoga TherapyPrevention, Posture & Emotions

Damaris Maria Grossmann RN BSN AHN-BC CYN

Integrative Holistic Nurse www.damarismaria.com

Building Better Back: Holistic Health & Yoga Therapy

Prevention, Postures & Emotions 1. What are the natural curves in the Back?

2. What are 4 ways to prevent Back Injuries?

3. What are common health Back issues?

4. Why core muscles are important for Better Back? (stabilizer Power House )

5. Describe the different types postures for Better Back Care?

6. Describe emotions involved with the Back?

7. What are ways to prevent or decrease pain?

8. Describe Integrative Holistic Health Treatment for Back Care

9. What exercises will help with Back Care seated?

10. Research Yoga Therapy Techniques for Back care?

What are the natural curves in the Back?

Cervical-7 Thoracic 12 Lumbar -5 Sacral- 4 Fused Vertebrae Coccyx Tail Bone Proprioception is your ability

to know where your joints are in space. If your eyes were closed and someone bent your finger, you would know they bent it, which direction, and about how far.

http://www.mayoclinic.org/healthy-living/adult-health/multimedia/back-pain/sls-20076817

Why is a Neutral Pelvis good for Back Care?

i) Anterior pelvis ii) Posterior pelvis iii) Neutral pelvis Test Your Back!

Describe the different types postures Decrease Back Care?

Hunchback-Kyphosis

Lordosis-Lumbar curve

Sitting posture Standing posture Computer Overuse of

technology

What are common health Back issues?

1. Genetic – stenosis ,muscular dystrophy 2. Degenerative- stenosis, arthritis 3. Trauma-accidents , injury, bulging , pinched

nerve4. Overuse- lifting, working , turning , prolonged

standing 5. Bad Posture6. Kidney Bladder Problems7. Weight gain / Obesity

5. What are ways to prevent Back Injuries?

Body Mechanics –• lift properly knee bent • use device for support when needed • Be aware of your body

Ergonomics –study of effective work environment – fix posture tools chairs , eyestrain, neck , back

Core Stabilization- core muscles Stretching Stabilize Exercise Keep weight down-obesity/Nutrition Shoes Sleep/Bed

Diaphragmatic Breath

Why core muscles are important for Better Back? (stabilizer Power House )

Muscles throughout the neck & back Psoas Iliac sacral Corridor of strength

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Back Posture

Choose a chair that allows you to rest both feet flat on the floor while keeping your knees level with your hips. If necessary, prop up your feet with a footstool or other support.

Sit back in your chair. If the chair doesn't support your lower back's curve, place a rolled towel or small pillow behind your lower back.

Stretch the top of your head toward the ceiling, and tuck your chin in slightly.

Keep your upper back and neck comfortably straight. Keep your shoulders relaxed — not elevated, rounded or

pulled backward.

Describe emotions involved with the Back?

Upper Back –People in your life do not support or emotionally help you /Heavy Weight on my shoulders

Connect with these people from the heart not, I have to do this Middle Back –Anger & Guilt Feeling, physically embrace the situation

and open through the grace of happiness within Lower Back –trauma, & drama, hips pain. Our own struggles are held

in the hips and lower back Emphasis Of Never Not feeling supported Back Hold Past experience Emotions (Behind Us) The unknown When We open Our Back we find FREEDOM of Letting go

Describe Integrative Holistic Health Treatment for Back Care?

Mind body medicine Massage Therapy Acupressure , acupuncture Energy medicines

Nutrition(Hydration) Increase Carrots, beets, sweet

potatoes, cherries, berries, Calcium , magnesium ,Vitamin D

Alkaline Foods(Kidneys) Herbal Medicines – Kava,

Turmeric, Bromelain-Pain , Beets,(inflammation)Arnica Gel , RICE

AVOID smoking, excess Caffeine,

What are Poses for The Back Sitting?

Abdominal strengthener corridor of strength- leg lifts Bridge pose /leg lifts Knees to chest Figure four –sciatica Hamstring stretch Neck Exercise Arms –with strap Gentle twist

Damaris Maria Grossmann©2015 www.damarismaria.com with /www.yoganurse.com

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Questions? Comments?

Damaris Maria Grossmann RN BSN AHN-BC RYT

Certified YogaNurse®

www.damarismaria.com

Email-healthyogarn@gmail.com

Resources

Mayo clinic www.nancycandea.com Nancy Yoga Nurse Annette Tersigni www.yoganurse.com Yoga as Medicine Dr Timothy Mcall How to sit at a computer. American Academy of Orthopedic Surgeons.

http://orthoinfo.aaos.org/topic.cfm?topic=A00261. Accessed March 8, 2013. Everett T, et al. Human Movement: An Introductory Text. 6th ed. Philadelphia, Pa.: Churchill

Livingstone Elsevier; 2010:61. Muscolino JE. Kinesiology: The Skeletal System and Muscle Function. 2nd ed. Philadelphia,

Pa.: Mosby Elsevier; 2011:601. Armiger P, et al. Stretching for Functional Flexibility. Philadelphia, Pa.: Lippincott Williams &

Wilkins; 2010:171. Tips to maintain good posture. American Chiropractic Association.

http://www.acatoday.org/content_css.cfm?CID=1452. Accessed March 8, 2013. Low back pain fact sheet. National Institute of Neurological Disorders and Stroke.

http://www.ninds.nih.gov/health_and_medical/pubs/back_pain.htm. Accessed March 8, 2013. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. March 11, 2013.