Low Back Relief

There are a few things you can do to maintain a healthy back and prevent low back pain:

1)  While standing, start by taking your thighs back a little, then gently tuck your tailbone towards the floor.  Don’t overtuck, but with a little adjustment, you should have a natural curve and some length in your lumbar spine.

2)  While standing, bend over and bend the knees a lot.  Place your hands on the outside of your shins/calves (side of the leg) and press firmly in with your hands while you press the inner thighs out. This is called “Shins In, Thighs Out”.  Try this a few times a day to create space in the low back.

3)  Partner stretch or counter stretch.  Stand face to face with a friend or spouse.  Grab each others’ wrists and back up with your feet keeping them hips width apart.  Begin to bend your knees and take your hips back.  As you pull gently on your buddy’s wrists, you’ll get a nice side and back stretch.  Keep the low belly drawing inward while doing this partner pose.  If you don’t have a partner, use a solid surface like a counter or wall to hold onto while you step back, widen the knees, bend the knees and pull the hips backward.  Again, keep the core drawing in.

Instruction by Lisa Kneller, yoga instructor.

Website:  http://www.healthwiseholyyoga.com