Back pain is very common, especially when it comes to the lower part of the back, the lumbar spine. It’s important to always keep your spine active by introducing movement throughout the day. The lower back is a very sensitive area so always be gentle with it and nurture it often.
*Download the FREE release back pain yoga sequence at the end of this blog post.
Emotional and mental tension is often stored in the lower back and in the hip area. You can have an active exercise routine, but if you are feeling stressed, or have been going through something emotionally challenging, this could create blocked energy in these body areas, pertaining to the root chakra our energy centre of grounding and stability and the sacral chakra, the energy centre for creativity, sensuality and movement. Also if you have an office job, where you have to spend most of your day sitting, your lower back can really suffer from this. There are special chair props you can buy to support the lumbar spine, but additional movement is needed to increase flexibility to the overall spine and to allow the prana/life force energy to flow freely in the body.
This FREE sequence can be used by anybody; however it’s been specifically created for those with a sore lower back. It’s a yin yoga practice, meaning that you will need to stay in the poses for longer. I suggest doing so for 2 minutes in each pose, but of course if you feel discomfort or pain during either of the poses, please release from the pose. It’s always important to listen to your body because you know yours best. I also suggest you use a yoga mat to support your joints and body, but if you don’t have one, you can use a soft carpet (if you have one) but please make sure that it’s not slippery because if it moves during your practice, you could injure yourself.
To prepare yourself for your practice, you can play some relaxing music and if you have any incense sticks, especially ones for relaxation, they are wonderful to use. Most importantly make sure that the environment you are practicing this sequence in is safe and well aired, and somewhere where you will not be disturbed. Enjoy yourself and take deep breaths during each of the asanas. Focus on your breath and allow your body to move with the flow of your breathing.
*Always check the contraindication for each of the poses and if your are unsure, check with your medical practitioner.