NECK EXERCISES
BACK EXERCISES
10 YOGA POSES FOR LOWER BACK PAIN
Fists Forward Bend
Stand 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.
Wall Plank
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.
Downward-Facing Dog
If done properly, this tried-and true asana
can be excellent for spinal traction and back
health.
Move into the pose with feet
hip-distance apart [did you know that’s only two fists-width or so?] and
hands shoulder-distance apart. It’s important not to let your back arch
too much, which pressurizes the shoulder joints
and over-contracts the back muscles. Instead, think
of lifting the navel and front
ribs, providing a buoyancy in the
shoulders and back. Carve the tailbone towards the heels and press back
through the inner and outer legs
equally. This provides a root, a backward grounding
from which you can pull and grow your spine
and head forward towards the space between your hands.
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.
Take 5-10 breaths here, then proceed to the next
pose.
Pigeon
We should call this pose “Angel of Mercy” for
what it can do to rescue your poor aching back. It’s genius at
opening the lower body muscles
like hamstrings, hip rotators and the
iliopsoas muscles, all which can contribute to back pain,
without putting too much torque on the
already tight back muscles. This releases them by springing
open the muscles beneath. It’s a must-do in my
yoga sequencing.
From Downward-Facing
Dog, bring your right knee behind
the right wrist, foot either touching the left hip crease or
slightly forward. Stretch the left leg out long behind
you, knee and top of the foot facing the floor. Center your
hips in space even if they don’t
touch the floor. Press your palms into the floor or a yoga block, ground your legs into
the mat, and allow your legs to stretch while you let your low back
curve and lift up.
Draw your navel and pelvic floor muscles in and
send your heart to the sky. To deepen this pose, move your front knee
wider and back and creep the back leg longer.
Take 5-10 breaths here, then fold forward, forearms
on a block or the floor for a full-body stretch to counterpose. Return
to Downward-Facing Dog, then repeat on the
other side.
Back Traction Pose
After your last Pigeon, swing
your back leg around and come onto your back, knees bent, feet under
knees as if to prepare for a Bridge Pose. Grab your yoga block or if you don’t have one, a
firmly-rolled yoga mat will do.
Lift your hips, and place the block in the
center of your hips (not low back). The block should be the skinny
way, in the same direction as
your spine, not wide across the
hips like your pants line.
Place your hips on the block and gently walk
your feet wide. Knock your knees in towards one another for
one minute to stretch across the
sacrum, and then walk feet and knees together. Lift your knees over your
hips until you can relax them but still stay suspended in the
air.
This pose will release your iliopsoas muscles even as it detoxes you
and provides traction for the low back spine.
After about 30 seconds or so, scoot your head further from the
shoulders and rest for another 30 seconds. Return to the first
variation, feet wide on the floor, knees closer, for a few breaths.
To release, walk the feet under the knees at
hip distance. Engage your navel, lift your hips off the block and remove
it to the side. Roll slowly down the spine inch
by
inch and enjoy your new spacious lower back curve and sacrum!
Child’s Pose
Roll over and take Child’s Pose for one minute
or more. Try knees wide, big toes closer, but end with knees together
for a neutral spinal stretch. If your head
doesn’t touch the floor, place a yoga block or fists under your
forehead so you can
relax completely.
Breathe slowly into
your back body, expanding more nourishing
energy and space on the inhale, and
on the exhales, let ever more tension dissolve.
Half Lord of the Fishes Pose
Twists like the Half Lord of the Fishes pose are great for the back because they lengthen and strengthen the spine. Be sure to pay attention to your body while doing this pose; if you are in a lot of back pain, start slowly before going too deep into the pose. As an alternative try the One-legged Seated Spinal Twist instead.
Cat and Cow Pose
Whenever my back feels achy, I love doing the Cat and Cow pose because it warms up my spine and feels a bit like a gentle massage.
Triangle Pose
Triangle pose is a test of balance and wonderful for back alignment. This pose helps lengthen the sides of the torso where a surprising amount of tension can hide. If your neck is bothering you too, go ahead and looks down at your front foot instead of your top hand.
Fish Pose
Relieve stiffness in the neck, shoulders, and back with Fish pose. It's a great beginner pose and will help stretch out your spine too; plus it's the perfect antidote for a day spent hunched over a desk.
Note: Consult your doctor or physical
therapist before starting, especially if you’re
experiencing severe back or leg pain now
or during the practice, or if you
have known disc problems, like hernias or degeneration.
