By Rebecca Bell
At one point or another, just about everyone experiences lower back discomfort. The following exercises can help relieve tightness, and they fit easily in the middle of a busy day. Once you are familiar with the exercises, try to focus on your breathing, matching the length of the breath in to the breath out. For example, breathe in on 8 counts, pause and breathe out for 8 counts.
|
Child’s Pose Position
Kneel down and sit on your heels, then bend forward with your forehead on the floor and your hands wrapped around your heels. If this feels uncomfortable, try placing a pillow on your calves and sit on it.
Or you can hug a pillow to your chest and bend over it. Allow your shoulder blades to fall toward the floor and be sure to relax the back of your neck.
Notice where you feel tightness or discomfort, and mentally imagine that all of your breath is going to that tight spot. Then as you exhale, see it releasing, even if it’s a tiny release. Stay here for as long as you want! Come out of the position slowly!
|
|
Cat and Dog Tilt
Come to your hands and knees, making sure that your hands are beneath your shoulders and your knees are directly beneath your hips.
Draw a deep breath in and then, as you exhale, round your lower back up and tilt your head and tailbone down. You should feel as if your lower belly is hollowing out.
Draw a deep breath in and reverse the position of your spine, arching the lower back down and tilting the tailbone and head and chest up. Keep the abdominal muscles lifting even though you are pressing the belly area down.
Repeat routine 5 or more times, noticing where your back feels tight, and breathe into that area.
|
|
Curve Turn Position
Stay on your hands and knees and establish as flat a back as you can. Check to make sure that your weight is distributed evenly between the hands and the knees and shins. Allow your hips to fall to the right and move your head to look around or over your left shoulder, trying to set your gaze on your right foot. Hold for a few breaths and then repeat on the other side.
Do 2 or 3 sets. You will likely feel this on the outside of the hip area and in the waist. When you are finished, rest again in the child’s pose position.
|
|
Figure 4 Position
Stand near a desk or a wall (for support) and place your left ankle on top of your right knee. Bend your right leg and sit the buttocks back as if you were sitting in a chair. You should feel this very clearly in your left buttock. Hold and breathe and try and press into the tightness. Repeat other leg.
|
