Regular exercises to create a strong back
One of my articles is discussing the central function of the sacroiliac joint (SI joint) in the human body. The average person appears to have difficulty to support and stabilise the set of two of our most essential joints in the body.
The sacroiliac joint or SI joint is the junction in the bony pelvis between the sacrum and the ilium of the pelvis, which are joined by strong ligaments. As we evolved from walking on all fours two walking upright our whole pelvic construction had to change as well.
What is the function of joints?
As the birthing process became more lengthy and complex though this evolutionary step the actually envolved joints still need a lot more maintenance than other joints in the body.
Yoga philosophy describes the SI joint and the sacrum as the “seat of all karma”. Karma being old genetic and personal ‘baggage’carried from one life into the next.
Many Yoga excercises were deviced to purify the pelvic area, amongst the most effective and commonly known is ‘Pascimottanasana’ (Sanskrit: ‘The geat western stretch’).
Why forward bends are so effective
The posture group of forward bends is for sure one of the most effective to relief back pains. It is importand to stretch the SI joint, even though the joint has a relatively limited movement capacity (2-18%)
As most people spend a lot of their time seated on chairs with there feet on the ground they generate if at all a 90 degree angle between femur bone and lumbar spine, which means that the SI joint does not get stretched in this position.
As all joints require ideally to be extended on a regular base to there full movement potential, these joints with the majority of the population, don’t get stimulated and expanded enough.
What happens is that the muscles that normally would help to stretch the sacroiliac joint become weak, tense and inactive.The surrounding tissue than tightens habitually around the two joints, which than even more so conveys the feeling of stiffness in the lower back.
Through the SI joints also run nerves, especially the sciatic nerve, an important spinal nerve.With a gradually compacting SI joint this nerve will get regularily aggravated and can cause a lot of grief.
What can be done to create mobility and extension
to maintain well these two essential joints ?
- Regular walking and walking up hills, steps etc. The SI joint is essential in the process of healthy walking and running and benefits greatly of these movements.
- Yoga provides a series of relevant postures and breath exercises to keep the pelvis toned and strengthen the bodys fluidity.
“Sukkasana”= simple cross legged posture
- Sit cross-legged with a straight spine.
- Taking your hands beyond your feet, stretch forward.
- Breathe deeply 5 to 10 times. Straighten up and change the cross of your legs and repeat.
This posture heals many lower back issues. “Pascimottanasana” (great western forward bend)- see drawing above and below.
Regular abdominal excercises to strengthen the core muscles involved to support lower-back function.
The pelvis, is the structural centre to our body. Two major nerve plexuses (Chakras) are situated in the pelvic floor and sacrum governing the main pelvic functions of digestion and sexual reproduction. The sacral plexus (“Svadhistana Chakra”) services our bodily fluids and some of our most vital organs like bladder kidneys and sexual organs.
To strengthen and maintain flexibility in the pelvic joints means not only increasing functionality but also doing something for your over all health.
