Several weeks ago, I introduced some thoughts on low back pain and yoga (see here). As I mentioned, the majority of episodes of lower back pain are related to short-term issues of muscle strain or spasm, or other soft tissue and joint situations that usually resolve in six weeks or so. However, it is possible that a regular yoga practice or a special sequence directed at the lower back area can speed up that process and get you back on track a bit sooner. I have frequently observed that for students who come to class for the first time, acute low back strain often requires only a few sessions in my Back Care Yoga class before the student is well enough to return to or advance to a regular yoga class. In this setting, the variety of poses that may be helpful is a bit larger than with more serious lower back injuries or conditions. For example, you can be a bit more comfortable with some twisting and forward bending poses, which often have to be modified in the other situation.
This week I would like to give you a very brief sequence of poses to consider when addressing low back pain. (The poses in the sequence are all poses that we have already featured individually on the blog.) My intention is to add to this basic sequence over time. However, I have found that it is better to start with shorter practices and advance things as you are ready. Some of the poses in this sequence can be done dynamically, with you moving in and out of the pose with your breath, while others are done more statically, with you holding the pose for 30-60 seconds in most cases.
1. Reclined Hip Stretch Sequence (Dynamic). See here for a complete description of pose.
2. Reclined Leg Stretch Sequence (Static). See here for a complete description of the pose.
3. Hunting Dog Pose (Static). See here for a complete description of the pose.
4. Half Dog at the Wall (Static). See here for a complete description of the pose.
5. Locust pose (Dynamic). See here for a complete description of the pose.
6. Knee to Chest pose (Dynamic). See here for a complete description of the pose.
7. Corpse Pose (Savasana) with Blanket Roll Behind your Knees (Static).
Notice how you feel after the practice and how you feel the next day. We’ll eventually add more poses to our back care routine, but these are a good start for you.
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