Quick Relief for Low Back Pain

Quick Relief for Low Back Pain

Quick Relief for Low Back Pain

Many of the students that come to North Main Yoga do so because of low back pain.  Low back pain can stem from many things.  One major cause of this pain is weak abdominal (or core) muscles.  Due to this, we highly recommend strengthening the core in all yoga classes by pulling the belly in and up on each exhale.  This allows your core to strengthen in every yoga pose and you will not have to do specific core work to target that area.  Another reason for tight now back pain is tight hips, gluteal muscles, or hamstring muscles.  Below is a sequence you can do at home, or on the go, to relieve the dull aches and pains that arise from everyday life.

  • Standing chi gung with arms out to sides (ujjayi inhale arms open, exhale arms closed)
  • Standing chi gung with arms overhead (ujjayi inhale arms up;exhale arms down)
  • move to floor on hands and knees
  • exhale- cat tilt (arch spine up like a cat and draw the belly in)
  • inhale- dog tilt (draw navel toward the floor and pull heart forward)
  • repeat 5-10 times
  • exhale- look over your right shoulder and move your right shoulder and right hip closer together
  • inhale center
  • exhale- look over your left shoulder and move your left shoulder and left hip closer together
  • repeat 5-10 times
  • exhale- downward dog (stay 3-5 breaths)
  • inhale- look between your hands
  • exhale- walk your feet to your hands
  • inhale- 1/2 way position
  • exhale- forward fold with knees bent (feel free to stay here a few moments)
  • inhale- stand up
  • place your foot as high as your hip or lower (use a ledge, window sill, railing, or the wall)
  • turn both hips toward the wall you are facing and make sure your bottom foot is straight (slight internal rotation)
  • inale both arms overhead
  • stay as long as you can comfortably then change sides
  • pushwall- place hands on the wall shoulder height, walk back until your body makes an L with the floor; if you used a ledge in the previous pose, place hands on the ledge and walk back until your body makes an L)
  • as you breathe in pushwall, exhale navel to your spine and tilt your tailbone up to the sky
  • stay 3-10 minutes here
  • move to the floor
  • take a twist with knees to the chest
  • rest in savasana

There are other poses that are extremely beneficial for low back pain.  Brian and I use these poses after being in the car for a long trip or after flying.  Begin with these and see how you feel.  If you practice this at home, be sure to leave a comment and let us know if the sequence worked for you.

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Elizabeth Delaney