Back pain or stiffness is quite common over the age of 40.
So what can us older stiffer duffers do about it?
Tuning into the brain will actually help.
Easy, simple movements where you tune into the quality of movement or the nature of movement itself enhances your brain and body.
Today we know more about the brain and how it can change which means that our brain can change feelings of stiffness or reverse pain.
Rigid tension or harmful stress can be melted so we can feel more pliable, flexible and a return of pleasurable feelings.
Here are 7 tips to help us get the back… back to feeling great.
1. Use it consciously or lose it unconsciously
Many of us take our back for granted since we’ve mostly forgotten about tuning into the spine (unless it’s stiff or aching).
This unconscious behavior happens over time since we aren’t tuning in enough, until there is an issue.
The spine’s ability is enhanced when you give it some attention with your conscious awareness.
All it takes is just noticing whatever activity you are doing for a few movements and hone in on your spine.
Notice how your spine feels when you move around.
If feeling the spine is fuzzy or isn’t clear, simply tune in from the top of the spine to the bottom or vice versa.
This is just sensory information to be aware of and will wakeup the brain and body.
2. Move your spine in a variety of directions
Sounds reasonable, but who is actually thinking it through and then doing it afterwards.
If we keep using the spine the same way day in, day out. Then we set a program in the brain of what muscles are being used and others which are not.
The brain grows when you give it something different such as tuning into your spine when you move.
You up the level of the connection when mindfully bending, flexing, and twisting in a variety of ways.
3. Being sedentary or sitting too long works against us
You’ve probably heard that sitting for too long is the new smoking. Well kinda sorta since you can sit comfortably for long periods – if you are aware.
Sitting for long periods can undermine us since we can be unconsciously programming the brain and muscles to certain contractions, tension patterns or pulls of the spine – and before you know it they are held in check.
A key is to vary how you sit.
Plus, get up more often than you think, especially if you feel stiff or tension creeping in.
With back pain, mindful movement and awareness is paramount since this can free us while you cheer to your heart’s delight.
4. Wake-up your spine with gentle mobilizations
Easy, gentle small movements helps to rebuild and maintain the capacity of the spine.
The more gentle you are, the better you can tune into both – the how of how you are moving – and what the feelings in your back provide as feedback.
Certain neurological feedback loops can be targeted to enhance your ability to free up the back.
So let your back warm up easily and gently – and feel as much as you can in terms of how your spine can adjust (or not) before going full bore with the rest of your day.
5. Update the movement software
Our computers and devices can get bogged down if the software isn’t updated.
By paying attention to your feelings and awareness, you can change the structure of the brain through a movement software update
This way you can enhance the memory and the information to the muscles, tendons, joints and fascia – which has many sense receptors .
A conscious movement update can smooth out the kinks and let us remain flexible
This will help maintain the spine’s ability to function when you need it most.
6. Floss your back joints
Your spine is a series of joints where you can take the plaque out of it.
Feel both sides of the spine and notice if you can feel each segment or notice if there are any blank spots in terms of feeling each segment.
Gentle movements joint by joint (or in each group) from top to bottom and on each side helps to maintain comfortable freedom.
7. Breathe as you move
Consciously play with your breath as you move to add in another level of difference so the brain can enjoy the novelty of different ways to breathe and move.
Or don’t breathe and feel what happens to your ability to move your spine.
A Comfortable Back
Mindfully paying attention to the little movements you can do helps build and maintain a foundation for overall comfortable, easy, effortless movement.
Getting in tune with the building blocks of movement helps us become more familiar with the nature of movement itself.
It is here to serve you to feel free and in control.
In nature, healthy vertebrate animals have the good sense to program and reprogram via the act of pandiculation.
For the human animal, we’ve made it simple to naturally move easier with a conscious mindful 3 step method where you delve deep into the nature of movement.
So go ahead and explore small, minute adjustments which can make all the difference to keep the back feeling good.