The Do’s and Don’ts of lower back pain. Yoga approach.

Let’s discuss how to actually maintain or even get rid of that back pain:

Do

practice sitting and standing yoga postures to help strengthen the back. Think tall. Utilise  core support by lifting the front of your pelvic and engaging pelvic floor.  Strong core equals healthy back.

Don’t

lose your natural lumbar curve. Slumping, or rounding the spine encourages bad posture and take a toll on the back. it’s important to maintain the natural inward curve in your lower back. Keep the back of your head lined up with tail bone. Keep your shoulders back and down away from your ears stacked right over your hips.

Do

yoga 1-2 times per week to maintain the balance in the body and in the muscles.

Don’t

let the feet turn out too much when standing or walking. External rotation of the feet cause shortening of the piriformis and as a consequence cause sciatica problems.

Do

keep the feet parallel. Move your heels out so second toes of each foot to be relatively parallel your knee cup  in line with the center of the foot.

Don’t

round up from a standing forward fold with straight legs. This action can compress the discs of the anterior spine and aggravate back pain.

Do

come out of standing forward folds leading with your chest and a long front body with shoulders pulled back. Use the core and maintain the lift in the front of the legs.

Don’t

forget to strengthen your core. Yoga poses that incorporate abdominal work are important for healthy back.

Do

seek advise from your physiotherapist if you are suffering from a long term, strong back pain or if you are yoga beginner to get an advise on type of stretches.

Don’t

neglect your hamstrings. Short hamstrings will pull the back of your pelvic down, flatten you back and lead to aches and pains.

Do

make your hamstrings stretches your daily routine. Especially if you are athlete, fitness entusiast or playing sports. 90% of world’s population suffer from lower back pain simply because they think that stretching leg muscles is secondary.

Stay healthy!

Namaste

photo credit to https://www.davidfairlambfitness.co.uk

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