Yoga for a Healthy Lower Back (51 page)

3C (FIG. 3.27)

3D (FIG. 3.28)

4 (FIG. 3.17)

5 (FIG. 2.8)

6 (FIG. 6.17)

7 (FIG. 3.20)

8 (FIG. 4.9)

9 (FIG. 4.12)

10 (FIG. 3.3)

11 (FIG. 2.27)

12 (FIG. 4.27)

8

P
RACTICES FOR
S
PECIFIC
L
OWER
B
ACK
C
ONDITIONS AND
D
IAGNOSES

T
HE TITLE FOR THIS BOOK IS
Yoga for a Healthy Lower Back,
and I firmly believe that anyone who suffers from lower back pain can make progress toward health, if not achieve a fully functional, pain-free lower back. But for some of you, “lower back pain” has been given a more intimidating, serious name, such as spinal stenosis, spondylolisthesis, or fibromyalgia, and you may be wondering if your diagnosis means you aren't destined to be included in the “healthy lower back club.”

The truth is, you may have a longer road than others whose pain is stress- or lifestyle-based. And there are some movements that are less likely to be helpful to you because of your condition. However, yoga is absolutely available to you as a tool for bringing wellness, energy, and renewed strength to your lower back—and your whole body—regardless of your diagnosis.

This chapter offers condition-specific yoga sequences, using poses we've practiced in the book, for lower back issues ranging from sacral sprain to
arthritis to pregnancy. So take a look (you may even want to bring this chapter to your next doctor's appointment), take a deep breath, and see how your lower back can find its path toward health.

Practice for a Sacral Sprain

A diagnosis of “sacral sprain” means that you have injured either your hip muscles or your sacral ligaments. Sacral sprain often feels like a dull ache, and it can result in muscle spasm and painful tightness if not tended to. This sequence of poses will help relieve the pressure and pain of sacral sprain, giving the injury the chance to heal.

  1.  Extended Puppy Pose and Side Puppy Pose

•  Broadens and elongates your sacrum to release tightness and tension

•  Stretches your entire spinal musculature

  2.  Seated Crossed-Legged Pose Flow

•  The hip rotator (piriformis) and buttock (gluteus maximus) muscles are stretched and elongated to help release tension and tightness in your hips and sacrum

•  The back hips and the sacral joints are broadened

•  For a less intense stretch, practice
Chair-Seated Hip Opener

  3.  Chair-Seated Twist

•  Sacral joints are stable in a seated position

•  The sacrum is gently stretched and the spinal musculature is massaged and elongated

  4.  Noble Warrior Pose

•  Strengthens the stabilizing muscles of your legs, hips, and spine

•  Lubricates your hip joints

  5.  Half Moon Pose

•  Broadens your hips

•  Elongates all the musculature of your spine and trunk, especially the side muscles

  6. Low Lunge Pose

•  Broadens your sacrum and balances your sacral joints

•  Elongates the front thigh (quadriceps) and hip flexor (psoas and illiacus) muscles

  7.  Proud Warrior Pose

•  Lengthens all your spinal musculature

•  Practice
Supported Deep Lunge Pose with Variations
for more support to your lower back

  8.  Half Deep Side Stretch Pose

•  Strengthens the stabilizing muscles of the legs, hips, and spine

•  Broadens your sacrum, elongates your lumbar spine

  9.  Alternate Arm/Leg Prone Backbend

•  Massages, tones, and strengthens all the myofascia of your sacrum, back hips, and lower back

•  Elongates thigh (quadriceps) and hip flexor (psoas) muscles to bring your pelvis into neutral hip position

10.  Supported Locust Pose

•  Stabilizes and strengthens your sacrum and lumbar spine

•  Tones and lengthens your hip flexors

11.  Reclining Bolster Twist

•  Gently massages your hips, sacrum, abdomen, and lower back while hips and spine are completely supported

•  Quiets the mind and releases mental tension