Simple Back Release (not stretch)
It is more productive to focus on the release of tension, rather than stretching, when looking for relief from pain.
Flexion (forward bending) may be useful for relieving back pain due to tight muscles, facet joint problems and spinal stenosis.
However, if the pain is coming from disc problems or damaged ligaments, flexion will likely make things worse.
However, if the pain is coming from disc problems or damaged ligaments, flexion will likely make things worse.
Simply lying on the back with the knees bent may bring relief to a tight back. By lifting the head from the floor we start to engage abdominal muscles.
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Bringing the knees toward the chest (increasing flexion) can create more space in the lower back.
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Keep the front body long and hinge from the hip joints.
Bend the knees if the front body is collapsing or the back rounding.
Bend the knees if the front body is collapsing or the back rounding.
Only go to about 80% of maximum. Do not force the body, treat it gently. Remember to release, not stretch tightness.
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From a standing position tuck the pelvis to keep the back long.
Bend the knees which will take the seat toward the floor. Only go part way to the floor if the body resists. |
The above routine taken from YOGA THERAPY FOR BACKS
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Model Silvana Azar, Mexico City
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