Body Wisdom Blog

by Donna Brooks

Yoga Poses for Lower Back Pain.

A self help tool.

Lower back pain can be everything from an ongoing nuisance to a debilitating life crisis. Everyone who feels lower back pain needs both pain alleviation and learning how to move without re-triggering the problem. So how can yoga poses help alleviate lower back pain? And how can you help yourself with yoga poses for lower back pain?

Yoga poses can help your lower back pain.

But they can also do nothing or even hurt you. How you approach and actually do the yoga poses make all the difference. Let me tell you!

Yoga Poses need to be integrated with the rest of your body.

There are connective tissue sheaths in your lower back. These sheaths, especially the thoracolumbar sheath, connect your upper body to your butt and legs. It also connects your lower back to your abdominal or “core” muscles.So, if you want to relieve lower back lower back pain it helps to get rid of any restriction, gripping or crimping in this sheath. And, of course, if you don’t ease out the the restrictions then the yoga poses you do to help lower back won’t be as effective. If you want a visual of this sheath you can visit this site. Scroll down!

Yoga poses for lower back pain are like a path that connects the part with the whole.

You can release sheath gripping and restriction and get more benefit for lower back pain.

Try this simple experiment: Lie on your back with your knees bent. Notice how much space there is between your lower back and the floor. Know do just a few pelvic tilts. Do these gently and without strain. With each movement try to be as smooth and fluid as possible. Go for a slide and glide in your movement and do your best not to tighten and grip. (If you are not sure how to do them watch my video on sciatic pain and learn!)

After you do a few pelvics tilts notice if there is less space between your lower back and the floor. If so you have released some of your thoracolumbar sheath. Now try child’s pose or baby pose. If you are unfamiliar, these poses involve a rounded back and will stretch your lower back. The stretch should be easier and more pleasant after you release the sheath!

Do you want to learn more? Or get some guidance about your lower back through personal instruction? I have helped many clients and students through lower back pain and I would be delighted to help you. You can join a class or make an appointment with me for in person or zoom. Learn more here