Movement for low back pain

 

Noell Hyman

Take a moment to notice the way you’re sitting right now. Is your back rounding backward? Think about how much you sit during the day and how often your spine might be rounding back, which is the opposite position the lower back is designed for. It is supposed to curve slightly inward toward the belly. The upper spine should be upright. When we sit with our spine rounding back, we’re pushing our vertebral discs backwards. Think about what happens when we do this throughout the day, every single day. It might be the biggest contributor to low back pain.

Do you have chronic low back pain? You’re not alone. It is the number one cause of pain in the U.S., and 80% of us in North America are experiencing it! What can you do? A 52-week study showed that yoga can be as effective as physical therapy at decreasing low back pain (Annals of Internal Medicine). Yoga is a lot less expensive, and in my opinion, a lot more fun.

If you feel your body isn’t up for yoga, think again! Most yoga classes at the Cottonwood Palo Verde Country Club are slower and specifically designed for more rehabilitative and therapeutic purposes. We have several types, so if most exercise is problematic for you, you can sit in our Chair Yoga. If you’re up for more active full-body movements that are mindful of conditions like arthritis, back troubles, osteoporosis, hypertension, joint pain and other common conditions, Gentle Strengthening classes should be what you’re looking for. Or maybe you want something to help relax your body into a healthier state while relieving joint pain: try Restorative Yoga. Beginners are welcome to any class!

Teachers with special training:

• Noell and Kary are certified with the Silver Sneakers Foundations training (note: these are not Silver Sneakers classes).

• Noell and Suchen are currently in a two-year advanced training program specifically for yoga with a therapeutic healing emphasis, especially with regard to pain, back and nerve troubles (Suchen is our newest teacher).

• Chris and Noell have extra training in adding a chair to active yoga to adapt the postures to any person’s needs.

• Cindy’s background is in nursing, and she has a lot of knowledge.

Please note a few changes to our schedule:

Mondays

9:00 a.m. – Yin/Restorative (Cindy)

2:00 p.m. – Gentle Strengthening (Noell)

Tuesdays

3:00 p.m. – Chair Yoga (Cindy)

Wednesdays

11:00 a.m. – Gentle Strengthening (Noell)

Noon – Chair Yoga (Noell)

Fridays

9:00 a.m. – Yin/Restorative (Kary)

1:00 p.m. – Chair Yoga (Noell)

2:00 p.m. – Gentle Strengthening (Noell)

Saturdays

9:00 a.m. – Canceled

1:00 p.m. – Gentle Strengthening (Suchen)

2:00 p.m. – Chair Yoga (Suchen)

Sundays (all with Chris)

1:00 p.m. – Gentle Strengthening

2:00 p.m. – Gentle Strengthening

4:00 p.m. – Flow Yoga (fast-moving class)

5:00 p.m. – Yin/Restorative Yoga

Classes are $5 and are held in the Cottonwood Dance Room (A-6). No need to bring equipment. No advanced booking. Just bring $5 cash and walk into a class that seems right for you.

Questions? Call/text Kary Sinkule at 480-861-3788 or email thesinkules@cox.net.