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Yoga for the Lumbar Spine

Jun 21, 2011 | By Sarka-Jonae Miller
Yoga for the Lumbar Spine
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The lumbar spine is more prone to injury than the upper or middle parts of the spine. The lumbar spine consists of five or six vertebral bones, depending on the person. Strong back and abdominal muscles are important to avoid injury. Flexibility in the lumbar spine is important as well because half a person's ability to bend forward comes from his lumbar spine, according to Cedars-Sinai Medical Center. Yoga poses increase strength and flexibility in the lumbar spine.

Improve Back Strength

The muscles of the lower back connect to the spinal column via tendons, which are connective tissue. Without these muscles, the spine would collapse. Stronger lower back muscles better support the lumbar spine. Yoga poses such as "low cobra" strengthen the lower back muscles. To perform "low cobra," lie on your abdomen with your legs together and your forehead on the floor. Bring your hands next to your ribs with the elbows bent close to the body and place your palms flat on the floor with your fingers pointing straight ahead. Slowly lift your head and chest off the floor and arch your lower back. Do not use your arms to lift your body up. That is a different variation of the pose. You want your lower back muscles to do the work. Hold for up to 30 seconds if there is no pain and then lie back down.

As a general warning, backbends like "cobra" can cause problems, even in flexible people. To keep your spine safe, lengthen your spine in both directions by stretching back through your feet and upward through your back, recommends "Yoga Journal." This stretches the spine from top to bottom.

Improve Core Strength

The UCLA Spine Center at the University of California, Los Angeles recommends yoga as a core strengthening program for people with degenerative disks in the lumbar spine. The core muscles support the lower back like a corset. The lower back muscles are the back of the corset, but yoga also strengthens the sides and front of the waist according to an article entitled "Forget Six-Pack Abs" in the March 2001 issue of "Yoga Journal."

"Full boat pose" tones your abdominal muscles without sacrificing flexibility in the back. To perform "full boat pose," lie on your back with your legs together and your arms at your sides. Raise your legs straight toward the ceiling and bring your upper body off the floor too, reaching with your hands forward until they are outside of your knees. Hold your spine straight with your arms parallel to the floor and your palms facing inward. Maintain this position for 30 seconds.

Improve Elasticity and Mobility

Yoga poses for the lumbar spine increase mobility and elasticity of the muscles and connective tissue of the lower back. Elasticity is an aspect of flexibility. The more elasticity in the lumbar spine, the more it can move throughout its natural range of motion. Mobility is the ability of joints to move.

The "seated-forward bend" improves elasticity and mobility in the lumbar spine and relieves compression on the sciatic nerve in the lower back that causes sciatica pain. To perform a "seated-forward bend," sit on a small cushion with your legs together on the floor. Keep your legs straight as you bend forward from the hips and fold your abdomen and chest to your thighs. Your arms will rest on the floor or grip your lower legs. Hold the pose for 1 to 3 minutes.

Improve Blood Circulation

Yoga poses such as "fish" also improve blood circulation to the upper, middle and lower regions of the spine. This reduces stiffness and improves nerve impulse. To perform "fish pose," lie face up on the floor with your legs straight and pressed together. Relax your arms at your sides on the floor. Then arch your back toward the ceiling and tilt your head back so that you can rest the crown of your head on the floor. Hold for 10 to 15 seconds.

References

Article reviewed by JanetM Last updated on: Jun 21, 2011

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