EY 200 Back Safe Movements
 

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EY Body Temple, Safe Movements Back

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Depending on the cause of your back pain, the recommended stretch’s and pose’s may vary. It is always best to consult with your doctor to discern the cause of your back issues. Certain poses might bring relief whereas others aggravate your condition. Listen to your body, always back off when pain, especially when sharp pain arises and always consult your doctor if pain persists.

It may feel like you want to rest your back, but just like knees, gentle movements and stretching are the best thing for back pain.

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Yoga poses focusing on back strengthening, stretching as well as abdominal strengthening exercises are the best ways to relieve back pain. Strong abdominal muscles help improve and relieve back pain. Opening the hip flexor muscles helps to improve posture which will help back pain. Strengthening the glutes can help support the back while walking, standing, and sitting. Proper posture will always help support a healthy back.

 

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Terms and definitions

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Acute Back Pain: Most common, lasts a few days to a week or two.

Chronic Back Pain: Less common, lasts longer than 3 months.

Causes Back Pain: Strained muscles, pulled or torn muscles, osteoporosis, disk issues (Herniated, bulging) Weak abdominal muscles, jarring deep twists, prolonged sitting or standing, overextending or exerting the back.

Preventing Back Pain: Safe movements and ongoing yoga and stretching.

Alleviating Back Pain: Stretching exercises for the back, strengthening exercises for the back, abdomen, hips and glutes.

 

Safe Movements for the Back

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-Move mindfully, twist mindfully rather than rapid, jerking movements

-Always stop if feel shooting pain

-Lift smart! Bend Knees rather than your back, using your leg muscles when lifting objects rather than back muscles.

-When coming up from a bent over inverted position, lift the head first before you begin to hinge up to reduce the weight and strain on lower back.

-When coming up from a bent over inverted position Hinge up, roll up… beginning with lower lumbar vertebrae to thorasic vertebrae, to cervical vertebrae, raising head last.

-Monitor posture, use your loops

-Maintain a healthy body weight

-Maintain healthy bone density

 

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Yoga Poses to Alleviate Back Pain

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-Upward Facing Dog, may relieve back discomfort by decompression of the spine, stretch’s and strengthens the abdominal muscles. Can relieve sciatica.

-Cat/Cow in Table, stretches back and front body, improves spinal flexibility.

-Baby Cobra, strengthens the back when using back muscles to lift the body.

-Down Dog, stretch’s and lengthens the entire back body. This is an iconic yoga pose that can relieve tightness in the back. Also relieves tightness in the hamstrings and shoulders.

- Child’s Pose, stretch’s your low back also stretch’s the hips.

-Forward Fold,  relieves low back pain. (Deep forward folds are not recommended for disk issues.)

-Seated Squat, release’s tension in the lower back muscles.

-Sphinx Pose, this is a passive backbend that engages your back muscles and improves spinal stability over time.

-Knees to Chest Pose, release’s and relaxes the entire back. Allow gravity to let the entire back sink into the floor.

-Reclined Spinal Twist, stretches the back and glute muscles. (If back become irritated, do not practice this deep twist.) This extension supports your lower back and stops you from pulling muscles in the future.

-Fire Log, this is an extension that opens the hips and supports your lower back. Not to be used in the forward fold variation.

- Locust, Bird, Airplane, strengthens the spine, relieves back pain.

 

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Stretch’s to Alleviate Back Pain

 

Knees to Chest Stretch, this is a great way to stretch and warm up the back before moving into deeper poses, as well as relieve back tension.

• Step 1: Lie on your back with your knees bent and feet flat on the floor. 

• Step 2: Use both hands to pull one knee into your chest. 

• Step 3: Tighten your abdominals and press your spine to the floor. Hold for 5 seconds.

• Step 4:  Return to the starting position and repeat on the other side. 

• You can repeat this stretch 2 to 3 times in the morning and at night. 

 

Double Knee Drop, a simple stretch to warm up the back for deeper yoga poses.

 

• Step 1: Lie on your back with your knees bent and feet flat on the floor.

• Step 2: Keep your shoulders firmly on the floor, roll your bent knees to one side and hold for 5 to 10 seconds. 

• Step 3: Return to the starting position and repeat on the other side

 

Reclined Two Legged Table, back stregthener

• Step 1: Lie on your back with your knees bent and feet flat on the floor. 

• Step 2: Tighten your abdominal muscles so your stomach pulls away from your waistband. Hold for 5 seconds.

• Step 3: Relax and flatten your back, pulling your belly button toward the floor. Hold for 5 seconds, then relax. 

 

 

 

Asana Practice Back Strengthening

 

Childs Pose

Up Dog

Chile Pose, Up Dog Flow

Down Dog

Forward Fold

Fire Log

Seated Squat

Table, Cat/Cow

Sphinx

Baby Cobra

Locust

Reclined Two Legged Table

Reclined Spinal Twist

Knees to Chest

Savasana

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