Creating space in your lower back

This is just a short post with a couple of asanas to help create more space in your lower back. Both very gentle and suitable for beginners.

 

Alike many I have suffered from chronic lower back pain, it is common and widely talked/moaned about…

Lower back pain can be caused by such a variety of reasons it can be hard to pin down… but what we do know is that our back is an interconnected network of spinal muscles, nerves, bones, discs or tendons in the lumbar spine.

We can use tools to ease our recovery and bring us back to comfort.

 

I believe creating space between the vertebrae to be one of the most relieving and calming ways to ease a gentle stretch and move the body back to a more mobile state.

Marjariasana
(Cat Cow)

This asana is beneficial as it lubricated the vertebrae bringing back shape and curves into the spine. A healthy spine is one that can bend in all directions with comfort and ease, Marjariasana allows this gentle movement to take place.

How to enter:
  • Sit with your knees under your hips and wrists under your shoulder in a strong table top, fingers spread wide and palms flat to the floor
  • Working in unison with your breath, with an inhalation, slowly go into the ‘cow’ by lifting up your tailbone and chest, while allowing your belly to fall down creating a curve in your spine. Have your shoulders pulled back and neck to follow the direction of your spine
  • As you start breathing out move into ‘cat’ by pulling up your abdomen and rounding your spine to the sky, tucking your chin to your chest
  • Continue this for several rounds and end in tabletop to neutralise your spine

If you struggle with flexibility, let’s start by lying on your back, trying to get our whole spine relaxed and flat on the floor.

  • Raise your knees over your hips and hold your knees gently…
  • Slowly bringing your knees towards and away from your chest
  • Using your exhale to bring them closer and your inhale to stretch
  • Do this by consciously and mindfully focusing on your breath
  • Repeat, close your eyes and internalise your sensations…
By doing these gentle dynamic movements for at least 20 breaths, it allows your spine to release pressure and stimulate the fascia.

SETU BANDHA SARVANGASANA

(Bridge Pose)
with supported block

 

Benefits:
  • Opens the chest, heart, and shoulders
  • Stretches the spine, back of the neck, thighs, and the hip flexors (front hip joints)
  • As your heart is higher than your head in this pose it is considered a mild inversion and holds all the benefits of inversions. Including relief from stress, fatigue, anxiety, headaches, insomnia, and mild depression
  • Also calming the mind can be therapeutic for individuals with high blood pressure, opening the chest, increasing lung capacity, which is therapeutic for those with asthma
How to enter:
  • Lie on your back with your knees bent and feet on the floor, extend your arms along the floor, palms flat
  • Press your feet and arms firmly into the floor. Exhale as you lift your pelvis toward the ceiling
  • As you raise your pelvis have a block close to hand and place on the lowest level under your sacrum (It is important not to squeeze your glutes or flex your bum, this is a restorative pose)
  • Keep your thighs and feet parallel, make sure not roll to the outer edges of your feet or let your knees drop together. Press your weight evenly across all four corners of both feet
  • Lengthen your tailbone toward the backs of your knees
  • Exhale as you slowly roll your spine along the floor, vertebra by vertebra. Allow your knees to drop together

 

The Cork Yoga Block I use in this example I highly recommend as it is the perfect resistance for your practice!

Hold for 2-5 minutes

 

I hope you found some useful insight here! Get in touch if you would like any unique asanas for your lower back.

 

Namaste
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