A lot of folks I see at events tell me they "have a bad back". This doesn't surprise me, as up to 80% of adults will experience back pain in life. That's a lot of people suffering. Back pain can be a real pain the ass when it comes to play and sexyfuntime, too, can't it? Whether you top or bottom, it's always nice to feel great.
There are many ways to use yoga to alleviate low back pain, but there is one pose in particular which I have seen work time and time again: supported bridge.
To do this pose, you will need a body, a floor and a yoga block. Knowing that you already have two out of three, all you will need to purchase is said yoga block, which you can find at Target, Wall-Mart, and also at fancy-schmancy boutiques. I prefer the ones made out of foam to the ones made out of cork or wood, myself.
To prepare for the pose, get on your back and bend your knees so that your feet are under your knees.
Lift up your butt, slide the block under your tailbone and settle down.
|picture by @RiggerJay, model: @LeilaHazlett|
How long you settle is up to you. I recommend at least 3 minutes - 5 is better. While you are holding the pose, relax your belly and receive the support of the block - that means you let go and feel the weight of your body on the block.
Why does this help low back pain? Simple, Watson - it decompresses the vertebrae in your lower back, specifically L3, L4, L5, S1 and S2. These are the 5 vertebrae that are the usual suspects of low back pan.
Why do you hold the pose so long? To let your muscles relax. Once this happens, the connective tissue running through and around your vertebrae has an opportunity to be appropriately stressed. From that place, the vertebrae are decompressed, flexibility in the spine itself increases, and this helps to relieve back pain.
When you come out of the pose, simply lift up your butt, slide the block out from underneath you, and then lie down on your back in goddess pose:
|picture by @RiggerJay - Model, @MsNaughtyEm|
Hang out here for a bit to let your lower back relax and come back to baseline, roll to your side, sit up and you're on your way!
Now I know some of you are saying and thinking to your fine selves "But I have a bad back - I can't do that!" To this I say - if your doctor has not expressly told you NOT to back bend, then try it.
That said, if you 'have a bad back' and you haven't bothered to talk with anyone about it - do anything about it - move towards any kind of healing headspace, then I would ask "why aren't you taking care of the most important toy you have?"
Ms Hazlett and Naughty Em are two of the models in the upcoming: Yoga for Kinksters, which will be published in 2012, yo!