5 Yoga Poses to Relieve Back Pain….

With daily activity from sitting in chairs, walking, driving, and normal everyday movements we develop tightness in our hips and low back soreness.

Our low backs are one of the weakest (and should be the strongest) parts of the body and we are not able to give it much love to strengthen it. It is one of the first places that we feel tender or soreness and it can easily be over used because of tight areas around the back.

Here are some great yoga stretches that will really release the tension in the back and hips and remove those low back aches and pains.

1. Forward Bend with Elbow Wrap 

forward bend elbow wrap

Stand on your yoga mat with feet hip-distance apart. Bend your knees and release your torso over your legs until your belly touches your thighs (or as close as you can get). Make two fists and place them in the opposite elbow creases. Relax your back, neck and head, and squeeze fists actively.

Fists and bent elbows together are a central nervous system trigger that causes your back muscles to open. You’ll feel it after just a few breaths!

Take 10-20 breaths here, releasing more tension from the back with every exhale.

#2 Wall Bend

wall bend

Stand in front of a wall at arm’s length. Reach forward from your shoulders and plant your palms on the wall, fingers wide, middle fingers pointing straight at the ceiling.

Firm your fingers into the wall and draw your navel back as you lengthen the tailbone towards the floor. Lift your ribs from the pelvis. You want to work with a natural lower back curve but an active belly.

Keep length in your spine as you begin to walk the legs back, folding at the waist, and walking your hands down the wall. Eventually you’ll come to an L-shape as seen here. If you can’t get there today without feeling pain or rounding in the lower back, bend your knees and maintain the proper spinal alignment.

As you lift the navel and lower ribs into the body, reach long through the tailbone and legs into the floor while reaching the spine, arms and head towards the wall.

Repeat for 10-20 breaths, then fold into Fists Forward Fold once again. Move to the next pose after a few breaths.

#3 Downward Facing Dog 

downward dogg

This is excellent for spinal traction and lower back health.

Move into the pose with feet hip-distance apart and hands shoulder-distance apart.  Carve the tailbone towards the heels and press back through the inner and outer legs equally.

Even as you move the shoulders down the back and wrap your outer shoulder blades towards your armpits slightly, press long through the arms and fingers, providing a whole-body realignment and stretch.

# 4 One Legged Seated Spinal Twist

seated twist

Begin seated on your mat with your legs extended straight out in front of you.

Bend your right knee and place your right heel as close to your right sit-bone as you can. There should be at least 8-10 inches between your right foot and left inner thigh.

Reach your right arm behind you and plant your palm on the floor. Press your right hand on the floor behind you to help lengthen your spine. Place your left elbow on the outside of your right knee to help you twist.

Stay here or work on binding around your knee. Do this by wrapping your left arm around your right knee. Take your right around around your lower back and work on grasping your left hand or if you can reach, hold the left wrist. If that’s easy, wrap your right fingers around the front of your left leg.

#5 Cat Cow Pose

cat cow

Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged.

As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called cow.

With an exhale, round your spine up to the ceiling pulling your abs toward your spine, and simultaneously tuck your tailbone in (don’t clench your tush) and tuck your chin toward your chest. This part is known as cat.

Continue flowing back and forth from cat to cow, breathing deeply so as not to rush each movement.

Now you have these simple tools to help relieve tension and build strength ….

Happy Friday!

 

The O-Board Says…

A. 30 Minutes of PT Grinder

B. 3 Rounds
50 squats
21 Toe to Bar/ V-Up
10 Power Snatch

Post by Annie.