While your doctor/physiotherapist should be the first port of call if you suffer from back pain, strengthening your back is something that you can do to help prevent it. Your lower back can benefit from movement, as this will keep it mobile and supple, and some static work can strengthen the muscles that support your spine. Here are some yoga poses you can do to help keep your back healthy:
Bridge with arms overhead
- Lie on your back with your arms by your side and knees bent, keeping feet close to the buttocks
- Inhale, raising arms and hips
- Exhale lowering arms and hips
Move with control and only raise your hips as far as comfortable. Repeat six times.
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Locust
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- Lie on your stomach, legs slightly apart with your arms at your sides, palms up.
- Breathe in and, as you exhale, slowly lift your chest and legs off the floor.
- Stay in the lifted position while taking another in-breath.
- Exhale and lower to the starting position
Remember to work within a comfortable range. Repeat 4-6 times.
Knees to chest
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- Lie on your back with your knees over your chest, hands lightly placed on your knees
- Exhale and use your hip/abdominal muscles to bring your knees towards your chest
- Inhale and guide your knees away from you.
This move gently releases the muscles of the lower back. Repeat six times.
Corpse
- Lie on your back in a comfortable position. Rest for four minutes, or as long as you like.
Reference
Maniadakis A and Gray A (2000), The economic burden of back pain in the UK, Pain; 84: 95-103.
Ann-See Yeoh is a yoga teacher and head BODYBALANCE® trainer for the UK. She runs yoga holidays and courses throughout the UK and abroad. For further information, visit www.ann-see.co.uk, send her an email at mail@ann-see.co.uk, or follow her on Twitter @AnnSeeYEOH.
