yoga hub Somerset Back pain is one of the main reasons for sick days in the UK. Over 2.5 million people suffer with back pain every day of the year. Factors attributing to bad backs include: poor posture, stress, busy lifestyles with no ‘me time’, not warming up when exercising and a tendency to overwork the front of the body as seen in crouching over a computer or driving.
To overcome back problems we need to both strengthen our core muscles but also work the muscles that ensure the pelvis and lower back are aligned and the spine is not being pulled down. The following 5 yoga poses will release muscular tension and strengthen the core helping you maintain a strong lower back:
Cat/Cow Pose
From all fours stretch through the shoulder blades, bring chin to chest and pull the tummy in and up for Cat. Then draw the chest through the arms, hollow out the lower back and have the bottom high for Cow. Move between these two poses breathing in for Cow and out for Cat.
Bird Dog
Again on all fours with wrists under shoulders and knees under hips take your right leg out behind in line with your hip and take your right arm out in front level with your ear. Repeat on the other side.
Sphinx
Lying on your tummy place elbows under your shoulders and press the pelvis into the mat. Take the weight into the forearms and keep the chest up. Keep pressing the tops of the feet and pelvis into the mat.
Low Lunge
Step your right foot forward so the ankle is below the knee and take your left leg out behind you, hands either side of the front foot. Press the sole of the right foot into the mat and the front of the back foot. Stretch through the hip on the left side. Repeat on the other side.
Forearm Plank
Come onto forearms and take the feet back (you can keep knees on the floor if preferred). Root down through forearms, extend into heels and activate leg muscles. Keep the bottom in line with the back. Hold for a count that is manageable.