5 Poses For Low Back Pain

Anatomically, the lower back is the site of the greatest compression. Long periods of sitting or lack of movement leave this area vulnerable to collapse, and without the proper strength in the back muscles and legs, this area can get very tight and compressed. While not a definitive guide, these 5 poses as part of your daily routine will help build strength in the legs and butt, stretch the quads, stretch the hamstrings and hips, and then create a bit of space for side bending. (Note that core work is missing, this is usually dynamic but adding core work would be great).

Bridge.

First up we have bridge! In our studio, you will notice palms are facing up so that the shoulder has as much space as possible. This is so that the legs do all the lifting and the shoulders and neck are kept completely relaxed. In bridge, set up with the feet under the knees, lifting while doing an action of tucking the tailbone up. Bonus points if you squeeze and block or a roll between the thighs.

Hold this for around 10-15 breaths (We know that is quite a while).

Splits on the back.

Now the legs are switched on, it is time to stretch the hamstrings in a way that is easy on the back. Bring one leg in close to your chest, getting the knee as close to the ribs as possible. Begin to extend the leg towards straight (It probably won’t straighten but it’s better the knee is close to the chest and the leg bent rather than the leg just being randomly straight with no stretch). Press down lightly through the back of the head and the pelvis.

Hold this for 8 breaths before switching sides.

Back Release.

Back Release. The clue is in the name. To access the hips and piriformis, cross one ankle over the opposite thigh and bring the legs into the chest. Hold with both hands. If supporting the legs with the hands is too challenging, do this with the non-crossed foot on a wall. Bring the legs in towards the chest while pressing down through the pelvis and back of the head.

Hold for 8 breaths and swap sides.

Low Cobra With Heel To Butt

In a prone position, take the arms out in front and feel for a pulling action in the arms to lift into low cobra. Any back tenderness, take the arms further forwards until almost straight. From low cobra, bend one leg and reach back to begin moving the foot towards your butt. This will be a strong quad stretch enhanced by doing the action tuck tailbone down.

Hold for 8 breath each side.

Standing Side Bend

Now that the hips and hamstrings have been taken care of, it’s a great time to get into some side bending. Standing makes it easier to navigate the lower back rather than doing this seated.

With the feet about 3 feet apart, brace on hand on the hip and lift the opposite arm. Rather than scrunching to access the side bend, focus on lifting up the side with the lifted arm. Each exhalation, pull the belly muscles in without rounding the back.

Hold for 8 breaths and then repeat.

These 5 poses are regulars in our beginner classes, but you will meet a class which is focussed entirely on the back on Tuesday’s at 6.00pm or via our media library. You can join the weekly back pain classes from wherever you are in the world, just head to the book button and join us. We have MANY more strategies than 5 poses and nothing beats having a talk through with one of our professional teachers about how best we can help you with your practice.