Tai chi, a sequence of slowly executed martial arts movements coupled with breathing exercises, can be used for stretching and strengthening the lower back. However, tai chi may exacerbate damage in an injured back if done improperly. Check with your doctor or physical therapist before beginning tai chi if you suffer from a back injury or chronic pain. Learn tai chi from a qualified instructor who can tell you whether the mistakes you make might result in injury.
Salutation
Practice this posture at the beginning and end of each tai chi workout. Stand with your feet shoulder-width apart, toes forward and knees slightly bent. Let your hands fall to your sides. Inhale as you lift your hands, palms down, until they are at shoulder height. Beginning with the top vertebra in your neck, relax your spine vertebra by vertebra as you exhale until you are hanging loosely by your hips. After a moment, inhale as you return to upright, again rising vertebra by vertebra.
Repulse Monkey
Start with your feet shoulder-width apart and your head facing over your left shoulder. Step backward with your left foot into a twisted stance, keeping your face and shoulders facing front. This will put a gentle twist into your lower back. As you step, raise your hands at your sides until they are at shoulder level. Unwind your legs counterclockwise, releasing the twist in your back until you are again standing normally, this time facing over your right shoulder. As you unwind, press forward with your right hand as though pushing something away. Rest a moment, then step back with your right foot to begin the exercise on the opposite side.
Move Hands Like Clouds
Stand facing front with your feet shoulder-width apart. Press to the left with your hands, right arm over left, as though sliding open a patio door. Move your hands by rotating at the waist rather than pushing from the shoulder. Once you reach full range of motion to the left, switch which hand is on top and push to the right, again moving from the waist. The extent to which you move from the waist in this posture is the extent to which it will help your lower back.
References
- "You: The Owner's Manual"; Mehmet Oz et al.; 2007
- "Easy Tai Chi"; Dr. Keith Jeffreys; 2002
- Everyday Tai Chi: Back Stretches
- Dr. Tai Chi: Move of the Month
