Imagine a LIFE where you NO LONGER need to work through chronic lower back pain… how much more productive, energetic, and happier will you be?
When it comes to our spinal column, lower back pain (LBP) is the MOST common back condition we see in Singapore. Most back pain comes from lumbar sprains and strains caused by stressful movements.
The most common causes of sprain and strain include:
- Lifting a heavy object or twisting the spine while lifting
- Sudden movements that place an impact/ trauma on the low back, such as a fall/ sports injury
- Poor posture over a prolonged duration
The ways to reduce the risk/ severity of LBP include:
- Maintaining a healthy weight as weight puts pressure on the vertebrae & disks.
- Practicing the right posture to lift heavy items – Lift with your legs (and not the back). Hold heavy items close to your body and do not twist the torso while lifting.
- Strengthening the abdominal muscles as stronger core muscles supports the spine more effectively.
- Maintaining the mobility of the spinal column through Flexion, Extension, Rotation, and Lateral Flexion.
Apart from lifestyle modifications one needs in (1) and (2), for (3) and (4), what could be better than YOGA done mindfully with breathing as Yoga primarily focus on proper posture and spinal alignment through core engagement? Based on many years of experience in helping students with LBP, we ASSURE you that these 5 YOGA MOVES, done 15 mins/ day for the next 7 days will provide you RELIEF and reduce the frequency of reoccurrence.
MOVE #1 (Spinal Flexion with CORE ENGAGEMENT)
Stand with the feet hip-width apart and place the hands on the hips. Inhale, roll the shoulders back, exhale and bend forward halfway or less (with the navel drawn in towards the back). Hold this pose for 10 counts. (Should the hamstrings be tight, feel free to keep the knees slightly bent as in the picture on the right)
MOVE #2 (Spinal Extension with CORE ENGAGEMENT)
Stand with the feet and hip-width apart. Place both palms at the lower back for support (as shown in the picture on the left). Inhale and exhale, (with the navel drawn in towards the back), slowly push the hips forward and extend the spine. Continue to breathe and tuck the chin to the chest to protect the neck from over-extending. Hold this pose for 8-10 counts. (Should there be any discomforts, reduce the arch)
MOVE #3 (Standing Forward Bend with CORE ENGAGEMENT)
Stand with the feet hip-width apart and place the hands on the hips. Inhale, roll the shoulders back, exhale and bend forward. Hold on to the legs and pull yourself deeper into the pose. Hold this pose for 10 counts.
(Should the hamstrings be tight, feel free to keep the knees slightly bent as in the picture on the right)
MOVE #4 (Standing Spinal Twist with CORE ENGAGEMENT)
Stand with the feet hip-width apart (about 2 feet away from the wall) and place the hands on the hips. With an inhale and exhale, gently draw in the navel (to engage the core muscle) and twist the torso towards the back, and place palms on the wall. Hold the twist for 10 counts, Inhale and exhale to release. Repeat on the other side.
MOVE #5 (Forearm/ Dolphin Plank with CORE ENGAGEMENT)
Come down onto the mat on fours. Place both forearms on the mat and lift the knees off. Keep the hips high (like a downward-facing dog), and hold the pose for 10 counts while constantly drawing in the navel (to engage the core muscles).
We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain.
However, the stretching and strengthening yoga moves are often what your lower back needs to feel better, so do not be afraid to give it a try. With mindful breathing and core engagement efforts, YOU can safely improve your mobility and strength while stretching out these tight and aching back muscles.
GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.
We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!