My Top Yoga Poses for Lower Back Pain, by our Yoga Instructor Michelle Spencer
My Top Yoga Poses for Lower Back Pain, by our Yoga Instructor Michelle Spencer
“After being diagnosed with degenerative disc disease and scoliosis about 18 months ago, I have been fine tuning my personal practice and focusing on poses that really help to strengthen these muscles as well as those that help to release tension built up in this area.
Below are my Top 10 Yoga Poses for Lower Back pain,
- Downwards Facing Dog
- Rag doll- Standing forward fold, holding opposite elbows, tucking the chin into chest, and allow gravity to pull the head towards the floor.
- Parsvokanasana (Pyramid Pose)
- Trikonasana (Triangle Pose)
- Kneeling Lunge. Keep the spine upright, perhaps using blocks to hold yourself up.
- Cat pose. Avoid the counter Cow pose. Just come into a neutral table top or even into child’s pose
- Reclined hand to toe pose using a strap and flexing both feet.
- Locust Pose
- Tiger Balance
- Apanasana with leg extensions- be sure to squeeze the belly button in towards the spine. If you are just starting out, start with just the knees bent- squeezing them in and out.
To further enhance my practice, I began to train with Lewis, who is one of the Personal Trainers here at Better Gym Brentwood.
I would teach a class Tuesday morning, then head straight into training with him. The routine that he created was all about strengthening, not just my core, but my glutes and hamstrings as well. In addition, we had a good laugh, so it was good for me both physically and mentally.
Over time, my posture began to improve, and my awareness of my posture grew with it. I became stronger all around.
Now having adjusted my general practice I thought it insightful for my class participants to be made aware of why I was not doing certain poses with them, but also why I had modified the way I sat in class. I now incorporate all the poses I recommend into my weekly classes.
I have seen significant improvements in my pain although I do recommend visiting your doctor for further advice and treatment if your pain persists.
Finally, if you are not sure how to do any of these exercises, simply ask me next time you come to a Yoga class and I will be more than happy to guide you on your Yoga journey”.
Follow Michelle on Instagram @midlifeandmichelle or go visit her website via the link below for more practical yoga tips that everyone can try.
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