Yoga: A Journey into a Healthy Spine

By Anna Eshoo

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.

• Language: English
• Publisher: Balboa Press
• Release date: Aug 3, 2022
• ISBN: 9798765226773

Book preview

Copyright © 2022 Anna Eshoo.

All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or

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ISBN: 979-8-7652-2676-6 (sc)

ISBN: 979-8-7652-2677-3 (e)

Balboa Press rev. date:  08/03/2022

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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