Yoga for Lower Back

Preliminary Posture II

Purpose

This is a posture with mild movements, which are beneficial to the lower back.

This posture helps to relax the lower back and to mobilize the hip musculature. This is a very preliminary posture to activate the hip muscles (especially Gluteus medius and minimus). This also gently activates the stabilizing muscles of the lower back. It also is very soothing for the thoracolumbar facial, which is sheet of dense connective tissue that covers the muscles of the back of the trunk. The thoracolumbar fascia is often referred to as the nature’s back belt.

Method

Props: Two bolsters

Position

1. Lie on your back and rest the lower legs on bolsters.

• Ensure that the lower back is completely rested on the floor.
• The lower legs should be relaxed on the bolster.
• Keep an appropriate support to relax the neck.

2. Fold the right leg so as to rest the right heel on the edge of the bolsters.

• Stretch the right heel
• Right knee and heel should be in line with the hip

3. Stay with slow and deep breathing for 15 seconds.

4. Release the right leg back to the position and change on the left side.

5. Repeat these movements for 4 times.

Focus:

Feel the expansion and contraction of the entire abdominal cavity with every inhalation and exhalation. Develop intense awareness about the deeper muscles especially the transverse abdominus and multifidus.

Additional Informations

Muscle contraction is often a primary source of lumbo-pelvic dysfunction and pain. In LBP or dysfunction, it is typical for the erector spinae to be held in a sustained contraction. The hypertonicity limits the movement in the joints, creating a fixation of the facets. This stimulates the joint mechanoreceptors, which have neurologic reflexes to the surrounding muscles. Some muscles increase their tension, and others become inhibited, such as the multifidus. Good coordinated movements help to tone the muscles properly.