You can use yoga to strengthen your core and reduce lower back pain. Yoga has become a popular therapeutic remedy for lower back pain due to its ability to strengthen the muscles of the core that are designed to support the spine. A 2005 study published in the December issue of the "Annals of Internal Medicine" examined 101 patients who suffered from chronic lower back pain. The researchers discovered that a three- to six-month yoga program was more effective in improving lower back function and reducing lower back pain, compared with traditional exercise or an educational book. Take a proactive stance against lower back pain and incorporate the following core strengthening yoga sequence into your fitness routine.
The Stable Breath
Lie on your back with a neutral spine, bend your knees and position your feet hip width apart. Place the palms of your hands on your lower abdominals. As you inhale, expand your rib cage wide. As you slowly exhale, draw your abdominals away from your hands. Repeat for five breaths.
Pelvic Tilt
Lie on your back with knees bent, feet hip width apart, and a neutral spine. Allow your arms to rest along the side of your body. Inhale to expand your rib cage. Exhale to draw your belly toward your spine as you extend your tailbone toward the ceiling, to eliminate the arch in your lumbar spine and create the "pelvic tilt." Inhale to expand your rib cage and return to a neutral spine. Repeat for five breaths.
Cat/Cow
Begin on all fours with knees hip width apart and your wrists shoulder width apart. Exhale to round your back and hold for the "cat" pose. Press the palms of your hands into the floor as you spread your shoulder blades away from each other. Assertively draw your belly toward your spine as you point your tailbone toward the back or your knees. Keep your belly firm as you inhale to move into "cow" pose. Create a slight arch in your lower back as you extend your tailbone toward the ceiling. Reach your chest through the arms by drawing your shoulder blades into the upper back. Repeat the sequence for five breaths.
All-Fours Limb Extension
Begin on all fours with knees hip width apart and wrists shoulder width apart. Inhale to extend your right leg behind you. Raise your right leg parallel to the floor and extend the sole of your right foot to the wall behind you. Draw your belly button toward your spine to keep your back flat. Exhale to return your right leg to the starting position. For a more challenging version, raise your left arm and right leg at the same time. Raise your left arm parallel to the floor and extend it toward the wall in front of you as you extend the sole of your right foot to the wall behind you. Repeat on the other side.
Plank
Begin on all fours. Move to a "plank" position by straightening both legs. Press your palms and the balls of your feet firmly into the floor. Reach your heels behind you as you draw your chest forward to create length through your body. Maximize your strength in the pose by firming your abdominals and thighs. Draw your shoulders away from the ears to avoid excessive strain through the neck and upper trapezius. Hold for 5 to 10 breaths, then return to all fours.
References
- "The Woman's Book of Yoga and Health"; Linda Sparrowe and Patricia Walden; 2002
- "Yoga As Medicine"; Dr. Timothy McCall; 2007
- "Annals of Internal Medicine"; "Comparison of Yoga, Exercise and Education for the Treatment of Chronic Low Back Pain"; K. Sherman et al; December; 2005
