Shoot a Yogi - Day 6: Heal Your Lower Back. (note that I am giving you some helpful tips for your practice and for a happy life, so not your traditional challenge where you need to copy anything I do or post stuff daily. Find what works for you and apply it to your daily life! If you upload videos, tag #shootayogi so I can check your alignment😊)
Do you or have you ever suffered from back pain? I was born with slight scoliosis, and a car accident left my spine in a mess. Growing up I had low back and neck pain pretty much every single day (especially in my teens).
Most of us have suffered from pain in the low back more than once, some of us on a daily basis. All of us can benefit from these very simple exercises - give them a try today! If you have low back pain, practice this either first thing in the morning or right before you go to bed in the evening and stick with it daily until you feel better.
The first one is Viparita Karani, Legs-Up-The-Wall Pose (or here, legs up the river fence😊 any “wall” will do!). Come into a squatting position with your outer hip facing the wall. Set your sit bones down and swing your legs up the wall, then wiggle your sit bones as close to the wall as you comfortably can. Flex your feet. If your hamstrings are very tight (one of the biggest reasons we get low back pain in the first place), place a folded up blanket under your tailbone and keep your knees a little bit bent if needed. Relax your lumbar spine and RELAX. Stay for give minutes or more, focusing on your breathing and allowing the tight muscles in the low back to release.
The second one shown is Supta Padangustasana, or Reclined Big Toe Pose. Come lying on your back with your legs stretched out, and bend one knee into your chest. Place a strap or a belt over the ball of the foot (or a dog leash!😊) and use that to help you reach. Extend the leg straight up into the sky, flexing the foot firs. Engage the lifted leg and start to softly draw it closer to your upper body using the strap. Once your in the full pose (you want sensation, not pain), press the ball of the foot up. The back of the head is relaxed on the floor, shoulders down the back, neck soft. If you suffer from intense pain, keep the lower keg bent with the sole if the foot on the ground until you’re comfortable enough to extend it on the ground. Breathe deeply, stay for 2 minutes or as long as you’re comfortable, then switch sides.
The last pose shown is legs in 90-90 and this one is the absolute best one to move into if you’re in intense pain (back spasms etc). Come lying down and place your legs on a chair, backs of your knees on the edge of the chair and your shin bones parallel to the floor. Stay until you’re feeling some relief, take ibuprofen and ice your low back if you’re in too much pain to move.
Let me know how you feel! Soeaking from experience… You do not have to live with pain! Leave a comment if you have any questions and I will help you out. Love and light❤ #shootayogi #yogaeverydamnday