Essential Yoga Sequence for Lower Back Pain

 

I am familiar with back pain. Over the past 20 years, I've experienced back pain in varying degrees, ranging from light to severe. Additionally, I've worked with hundreds of children who have comparable difficulties. Many students turn to yoga when they have lower-back issues, whether their doctor has advised it or they have tried every other option.

I now have a fantastic tool for managing my back and reducing flare-ups because of my yoga practice. However, there isn't a one-size-fits-all method for using yoga to treat back pain. Postures that calm some pupils while agitating others. Everyone can practise yoga, but not every stance is suitable for everyone. In light of this, the purpose of this sequence is to provide you with some broad principles and a straightforward routine that could aid in your general, all-around lower-back maintenance. If you routinely practice them, I'm hoping that many of these postures—if not the entire sequence—will help you avoid back pain.

Naturally, neither this sequence nor the diagnoses it accounts for (or provides) are for acute pain. Find a doctor if you are experiencing severe discomfort. Please avoid any postures that go against what your doctor has advised.

One more thing: This blog post is too short of examining yoga for back pain in detail. However, there are a few key guidelines to remember before beginning this sequence:

MY STRATEGY FOR DOING YOGA FOR BACK PAIN

1. Pay attention to preserving your spine's natural curves, particularly the lordotic curvature in your lower back.

2. Pay attention to leg and hip flexibility. It's true that some pupils require greater steadiness in these areas. But generally speaking, in order for the pelvis to be in the right position in daily life and during yoga poses, there needs to be some attention paid to excessive tension in the hips and legs.

3. Take a few deep breaths and exhale smoothly. The act of breathing helps to reduce the tendency for the nervous system to overreact and promotes spinal mobility.

4. Keep in mind that there will be some trial and error. You'll find that certain things will work for you and others won't.

5. Take a step back if something hurts. Period.

6. Consistency is a requirement for any hygiene. Consider the movements in this sequence to be good back hygiene. Got it?

WHY POSES 1–5 OF THIS SEQ. WORK

The cornerstone of lower back care methods should include supine hip, hamstring, and inner leg (adductor) openers. Yes, lower back comfort depends on a solid and steady core. But no amount of core strength will help to preserve your lower back if excessive hip, hamstring, or adductor stress is holding your pelvis out of alignment.

If you're uncomfortable with the next postures, you can still practice the first three poses on your own because they are extremely beneficial. Your lower back or pelvis is not required to move throughout the first four poses of this sequence. Instead, you move your leg while remaining motionless in the lower back and pelvis. Instead of supporting your foot, the majority of you will need to hold a yoga strap. The fifth position adds a slight reclining twist to aid in increasing the mobility of your thoracic spine (the part of your spine that your ribs connect to).

POSES 6-8

For lower back comfort, you must develop your core in addition to your hips, hamstrings, and adductors. What I refer to as "Core Connector" (position 6) and Forearm Plank are two of yoga's most potent core-strengthening poses (pose 8). To perform these poses correctly, there is barely any spinal flexion (anterior spinal rounding). Perform several sets of forearm planks if the slight curving of your spine during the "Core Connector" makes you uncomfortable. Between the two core poses in this sequence, I added in Down Dog to help you concentrate on stretching your spine, which can help ease back pain.

POSES 9-10

The majority of individuals enjoy switching between Cat Pose and Cow Pose. I don't. In all honesty, I just don't feel like Cow Pose works well or comfortably for my physique. Cat, I enjoy it. Cow, I don't need it. I decided to pair Sphinx Pose with Cat Pose instead. The first pose in this series where you extend your back is the sphinx. Avoid letting your tummy drop far into the floor while performing this pose as this may cause your lower back to arch excessively. Instead, firmly press your pubic bone into the ground while pulling your lower tummy into your spine. Take note of how your lower back feels in this position. Some of you will have stronger cravings, while others will want to go as quickly as possible.

POSES 11-14

Hip stretches should be a regular part of your back care regimen. The stretch that Pigeon Pose provides to the outer and posterior hips, particularly the gluteus maximus and the six external rotators that reside under the glute Maximus, makes it particularly noteworthy. However, Pigeon Pose also lengthens the hip flexors that are located on the front of the pelvis, just like the two poses that come after it in this sequence. This is especially true if your hip flexors are quite tight. By stretching the quadriceps, Posture 13 also lengthens the hip flexors. Lunging twists are used to complete this group since they are very relaxing for many persons who have back muscle tightness.

POSES 15-16

For almost everyone who experiences lower back stiffness, ending a sequence with a gentle twist and a gentle forward bend like Child's Pose is calming. By focusing your inhalations on your lower back, you can enhance the benefits of Child's Pose.

Additionally, have a look at my online yoga course if you want to feel more assured and knowledgeable about your sequencing abilities. It's excellent for yoga instructors and students who wish to comprehend the anatomy and physiology of the body and learn effective stretching and strengthening techniques.