Yoga

Anna Eshoo

Description

The spine is complex and essential. Millions of people suffer from back pain. In this book we are focusing primarily on the functions and dysfunctions of the lumbar and sacral regions of the spine (lower back). Our hope for this book is for it to be a guide in understanding basic anatomy of the lower back, and to provide you with a roadmap to help you realize whole-body integration. By incorporating breathing, meditation, and therapeutic techniques, you can restore strength and mobility to live a comfortable, healthy life. So let the following pages help educate and assist you as you rebuild a healthy spine, a healthy lifestyle -- an overall healthy YOU! And never forget, be kind to yourself and your body.

Sujets

• Anna Eshoo
• Self-help
• Spine
• Yoga

Informations

• Publié par: Balboa Press
• Date de parution: 03 août 2022
• Nombre de lectures: 2
• EAN13: 9798765226773
• Langue: English
• Poids de l'ouvrage: 30 Mo

Extrait

YOGA
A Journey Into a Healthy Spine
 
 
 
 
 
 
ANNA ESHOO
foreword by
SHANE BURCH, M.D.
 
Copyright © 2022 Anna Eshoo.
 
All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical, including photocopying, recording, taping or by any information storage retrieval system without the written permission of the author except in the case of brief quotations embodied in critical articles and reviews.
 
 
Balboa Press
A Division of Hay House
1663 Liberty Drive
Bloomington, IN 47403
www.balboapress.com
844-682-1282
 
Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.
 
Any people depicted in stock imagery provided by Getty Images are models, and such images are being used for illustrative purposes only.
Certain stock imagery © Getty Images.
 
ISBN: 979-8-7652-2676-6 (sc)
ISBN: 979-8-7652-2677-3 (e)
 
 
Balboa Press rev. date:  08/03/2022
 
 

CONTENTS
Introduction
Foreword by Dr. Shane Burch
About The Author
Disclaimer
PART I: MY ACHING BACK! UNDERSTANDING WHAT’S GOING ON WITH BACK PAIN.
Chapter 1       The Journey
Anna’s Story
From Injury to Wellness - A Doctor- Patient Collaboration
Chapter 2       Basic Anatomy of the Spine
Basic Anatomy of the Spine
Regions of the Spine
Function of the Spine
Function of the Nervous System
Chapter 3       Back Pain, Why Does My Back Hurt?
Myths and Misconceptions
Etiology of Back Pain
Common Problems Associated with Spinal Disorders
Low Back Pain in Accordance to the General Population
How Do Surgeons Separate Non-Specific Low Back Pain from Specific Low Back Pain?
Pain Thresholds
Acute vs. Chronic Pain
Back Pain: A Self-Assessment
I Have Pain...Now What?
Chapter 4       So I Need to See A Doctor - Pre and Post Surgery Planning
Tips for your First Office Visit
Common Medications Used to Relieve Back Pain
Treatment Options
A Toolkit for Planning for Surgery
Post-Surgery-A Note on Fear
On the Road to Recovery
PART II: ON THE ROAD TO RECOVERY. STRATEGIES TO KEEP A HEALTHY BACK AND A HEALTHY YOU!
Chapter 5       Foundations of Yoga
Yoga
Raja Yoga: Pranayama - Breath
Raja Yoga: Meditation
Chapter 6       Developing A Wellness Life-Style: Self-Care and Management
Yoga and a Healthy Spine
The Importance of Exercise
The Power of Affirmations
Vision Boarding
Using Essential Oils
Dealing with Inflammation
More tips for Staying Healthy
Stress and Finding Balance
Wellness Goals and Reflections
PART III: YOGA POSES AND SEQUENCES
Chapter 7       Yoga as Therapy and Beyond
Yoga Therapy, what is it?
Yoga Poses & Sequences
Neutral Poses
Flexion Poses
Extension Poses
Chair Yoga
Hatha Yoga Sequence
Men’s Yoga
Vinyasa Flow Sequence
 
Acknowledgments
References
INTRODUCTION
The spine is complex and essential. Millions of people suffer from back pain. In this book we are focusing primarily on the functions and dysfunctions of the lumbar and sacral regions of the spine (lower back). Our hope for this book is for it to be a guide in understanding basic anatomy of the lower back, and to provide you with a roadmap to help you realize whole-body integration. By incorporating breathing, meditation, and therapeutic techniques, you can restore strength and mobility to live a comfortable, healthy life. So let the following pages help educate and assist you as you rebuild a healthy spine, a healthy lifestyle -- an overall healthy YOU! And never forget, be kind to yourself and your body.
Dr. Shane Burch is a professor of orthopedic surgery at UCSF. He specializes in treatment of spinal deformities and degenerative spine conditions. Dr. Burch focuses his research on the outcomes of patients with spinal disorders. Pre-habilitation and rehabilitation with a team of allied health care professionals help Dr. Burch complete the comprehensive care Dr. Burch provides for his patients.
FOREWORD BY DR. SHANE BURCH
Pre-habilitation and rehabilitation are core treatment strategies to help patients with back pain. Pain often weakens and stiffens the lumbar spine and core muscles. As a result, secondary pain and dysfunction occur. Yoga therapy provides safe and effective methods to strengthen the lumbar spine and core muscles while improving range of motion. Anna’s thoughtful consideration of poses and movements tailored to a patient’s symptoms will help those who suffer from back pain. This book will provide insightful information about the anatomy and pain generators contributing to back pain. With guidance, those suffering from back pain may regain function and reduce their pain.
ABOUT THE AUTHOR
Anna Eshoo, MBA, E-RYT 500, C-IAYT
Anna Eshoo is a yoga therapist who specializes in lower back care. Anna’s personal experiences with lower back surgeries have given her the insight and empathy needed for her therapeutic work with clients and yoga students. She believes in the importance of whole- body wellness, and the healing process of mind, body, and spirit. Anna’s passion for yoga gave her the drive to create I AM YOGA Wellness Studio in Turlock, California. Anna received her MBA from California State University, Stanislaus and is a member of Yoga Alliance and the International Association of Yoga Therapists (C-IAYT).
DISCLAIMER
This book was written to help people with lower back conditions. There are back conditions that are beyond the scope of this book. The information in this book is not a substitute for medical treatment. If you are recovering from a surgery, please wait until you have full clearance from your surgeon before trying any of these recommendations on your own. Remember to consult with your healthcare professional before beginning yoga or any other exercise program.
PART I My Aching Back! Understanding what’s going on with back pain.
CHAPTER 1
The Journey
ANNA’S STORY
Yoga came into my life during my college years. My first yoga class was with a college professor, Dr. Ping Lou. I walked into class and rolled out my mat. As I moved my body through the yoga class, my mind stilled, and I became focused. That first class was magical, and I instantly fell in love with being on the mat. Dr. Ping Lou then became my mentor as I trained under his guidance throughout my yoga teacher training programs, earning both my 200 and 500-hour yoga teaching certifications.
I was a healthy child, and remained active throughout college: working, volunteering, and engaging in sorority life. After college I began running, training for half marathons, and even completing the San Francisco Marathon in 2008. I felt strong and healthy. In fact, I was healthy!
In the spring of 2013, after a full day of work as a high school teacher I warmed up with a jog before walking into my yoga studio to lead a heated Vinyasa Yoga class. That day I ended my evening with a personal training session at the local gym.
Halfway through my personal training, I felt a sharp pain across my lower back. Immediately I knew I needed to stop. My trainer and I exchanged glances, both of us coming to the same conclusion. At home, I soaked in an Epsom salt bath, hoping it was a strain or sprain. The next day, still aching, I took the day off from any exercise. Weeks went by, but my lower back continued to ache and produce more pain. I then began noticing pain in my leg around my gluteal (butt and hips) region, which radiated down to my foot. I scheduled massages, chiropractic care, and acupuncture to try to solve my symptoms.
I believed I would heal over time. After about two months of continued discomfort, I decided to see my family doctor, who ordered a magnetic resonance imaging (MRI). In the meantime, my pain escalated each day to a point where I could not perform everyday tasks. I could not even bend over a sink to brush my teeth. As a result, I was hunched over and utilizing a walker to move around. As a high school teacher, I was unable to work and teach my students, operate my business’ day-to-day activities, and lead yoga classes. Within a matter of months, my life changed drastically. Eventually, my family doctor scheduled an epidural, which didn’t take the edge off the pain. I continued looking for relief, but none was found. My MRI results indicated the need for a referral to a specialist, which led me to the University of California, San Francisco (UCSF) and my first appointment with Dr. Shane Burch.
Dr. Burch confirmed a need for surgery. The procedure I would be undergoing was a microdiscectomy, which removes lumbar or lower back herniated disc material that presses on a nerve root of the spinal cord. My MRI indicated a left side L5-S1 level disc protrusion. On the morning of my surgery, I was nervous and exhausted from being in so much continued pain. I remember waking up from the anesthesia, where I immediately felt relief from my leg pain. I was able to get out of the hospital bed and walk on my own. I couldn’t believe it. I could hear voices in my head repeating, “Thank you God.” I was profoundly thankful for Dr. Burch and his surgical team. (It was at this point that I realized back pain or injury can happen at any time in life. However, when I experienced my first back injury, I believed it was a culmination of my fast-paced, overly busy lifest