[The Secrets Of YogaMember]

What would be good postures for someone who has extreme lower back problems?

[Shanti B.Participant]

Sorry to hear you hurt your low back! I have back problems too so here is a little routine I like to do. You should really take a class 1 on 1 but a couple things that would be a good start:

THE KEY IS TO BE GENTLE!!!

Roll on your back, hugging knees, knees shoulder width apart. Gently rock from side to side. Roll to seated. Paschimottanasana, seated forward bend. Use a strap to wrap around your feet and keep your back straight. Don’t lean too far forward, just get a gentle stretch on the lower back. Upavishta Konasana, wide straddle forward bend, followed by and janu sirsanana, single let forward bend. Always always always keep back straight, lift the heart, and don’t round the back or shoulders. The goal is not to get your face to the floor, but to get length in the muscles of the low back…Pelvic tilts are really nice. Lay on your back, knees bent. Press your low back in the floor, lifting tailbone up on exhale. Inhale, arch the low back and push tailbone into floor. This is really small, gentle, and simple, but makes a big difference…From standing, take a forward bend. Grab opposite elbows, bend your knees A LOT, sway from side to side. Relax your neck. This is called rag doll, a variation on uttanasana. Do this every morning when you get out of bed….. Also good are psoas stretches, like anjaneyasana (crescent moon stretch) with the back knee up or down. Engage core and lift the chest. Tuck the tailbone forward…. Once you feel better, do some sit ups and easy back bends (like bhujanghasana/ cobra, shalabhasana/ locust) to strengthen core and low back. Usually you injure your low back because you don’t engage your core muscles. Use the secrets of yoga website to look the postures up if you have any confusion. Good luck, sorry to hear you are in pain!!

ShantiB

[Anonymous]

Do you have a tennis ball? That makes for a great, and intense, self massage on the floor. Put the tennis ball under where it hurts and kind of roll back and forth. Do it three times a day for five minutes each time, or as long as you can stand if five minutes is too long. Also good if the floor is too intense is to do it on a bed or the couch. It also feels really good to roll your feet on the tennis ball from standing or sitting on a couch. The more pressure, the better.

KaliGrrrrl2007

[Anonymous]

You should do cat/cows (on all fours), and rag doll (which Shanti already described) every day. Maybe even three or four times a day. From there, on your back, with knees bent and feet hip width apart, let your knees ‘windshield wiper’ from side to side, keeping the same general foot placement even though you will roll to the inner and outer edges of the feet. another nice low back massage and good for the SI (Sacro Illiac Joint, where the sacrum meets the hips), which is what I think you injured. It’s what I always injure.Good Luck!

Laxman

[Anonymous]

You should really stretch before sitting in a car or at the computer for hours at a time, as that tightens the psoas and piriformis muscles. Anjaneyasana is a good one, as is figure 4 stretch.

OmOmOm

[Anonymous]

I love to end any stretch sequence with jathara parivartanasana (reclined twist) with bent knees, not the core version with straight legs. After jathara parivartanasana lay on your back in savasana (corpse pose) completely still, for at least five breaths. So sorry to hear you are hurting. There’s nothing worse.

KrishnaFlute

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