The lumbar spine, or lower back, is the third of five regions of the spinal column. Comprised of five to six vertebrae, it's positioned below the thoracic spine and above the sacrum. Overexertion strains, degenerative disc disease and spinal stenosis are contributing factors to low back pain. Yoga provides opportunities to increase lower back flexibility and develop core strength, decreasing your risk of injury or providing therapy for persistent pain.
Consult your physician before practicing yoga for lumbar spine issues to determine whether it is appropriate to your condition.
Forward Bend
The forward bend improves posture, stretches your entire spine and increases flexibility in the lumbar region. Sit on the back end of your mat with your legs fully extended. Keeping your knees extended throughout the exercise, engage your quadriceps to help stabilize your legs. Cross your arms over your chest and place each closed hand in the opposite armpit. Bring your head forward, dropping your chin to your chest as you round your upper, middle and lower back. Activate your hip flexor muscles to pull your upper body forward toward your thighs. Gently extend to reach the limit of your comfortable range of motion, then hold the posture.
Standing Forward Bend
The standing forward bend is a variation on the forward bend. If you lack flexibility, you can place yoga blocks on the mat outside each heel. Stand with your feet hip-width apart. Inhale, raising your arms up overhead. Turn your palms in as you widen your collarbone and lengthen your arms. Exhale and fold your torso forward, rounding through your upper, middle and lower back. Place your hands on the blocks or on the mat next to your heels. Relax your head and neck. Hold the pose for 30 seconds, then place your hands on your hips and roll up through your spine to come out of the position.
Child’s Pose
This exercise is a classic yoga pose that requires great flexibility when practiced in its full expression. Practitioners often go into child’s pose between other poses because it thoroughly stretches out the spine. If you lack lumbar spine flexibility, you can place prop pillows beneath your torso, between your thighs and under your forehead. Start on your hands and knees with the tops of your feet on the mat. Sit back onto your heels and fold your torso forward on top of your thighs. Place your forehead on the mat just in front of your knees. Allow gravity to pull your shoulders down and forward. Rest your arms close to your body, palms up alongside your feet. Hold the pose as long as is comfortable.
Sphinx Pose
The sphinx pose not only strengthens the lumbar spine, it also strengthens your legs, opens your chest and prepares your body the cobra pose and back-bends. Lie prone on the mat with your upper body propped up on your forearms, your elbows directly below your shoulders. Keep your forearms parallel and your palms face down. Extend your toes toward the wall behind you so the tops of your feet rest on the mat. Engage your quadriceps. Imagine reaching your tailbone toward your heels. Keep your glutes relaxed so you don't bring tension to your lower back. Lift your belly up and in to support your lumbar spine. Hold the pose for five breaths, then release your upper body onto the mat.
References
- “Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners”; H. David Coulter; 2001
- “Yoga: Awakening the Inner Body”; Donald Moyer; 2006
- SpineUniverse: Lumbar Spine
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