We all suffer from it from time to time, a weak lower back. Overuse and or incorrect posture are often the cause. Let’s be really clear, that I am not a doctor and this blog is not based on medical knowledge. But I do know that there are certain yoga exercises that can strengthen the muscles in your back that will make you experience less pain.
What is very important in Yoga is that you listen to your own body. There are (online) many providers of Yoga, whose practice of asanas often looks easy. Remember that these individuals have often trained for years to put their bodies in such a position. What I want to say is that you can’t just copy someone; after all, we all have different bodies. Stretch as far as it feels good for you, it should not hurt. If you practice Yoga incorrectly, it can even have negative effects.
What should you especially NOT do with a weak lower back?
For example, exercises where you bend over from a standing position and want to touch your toes with your hands are not recommended. In addition, it is also not good to sit or stand in one position for too long. Seated abdominal exercises (e.g., the Navasana, boat pose) are also best avoided.
But then, what does work?
What is advisable for a weak lower back, are back bends (Cobra), which help you keep your spine in shape. Lie on your stomach with your legs together, place your hands next to your chest on the floor and your elbows by your torso. On an inhale lift your head and chest and on an exhale return to your starting position.
Another yoga exercise that is recommended is the cath pose (Bidalasana) where you sit with your knees and hands on the floor and lower your back and abdomen (hollow back) on the inhale and on the exhale make a rounded back.
One of my favorites is the freeing pose, also called the Apanasana. This asana provides relief from back pain and stiffness. Lie on your back and pull your knees up and wrap your arms around your bended legs. On the exhale, pull your legs firmly against you, compressing the belly and massaging your back on the mat, so to speak. On the inhale, you can let your legs rise again a bit.
Finally, the Sun Salutation is always recommended, it is also a great exercises to start the day with. With a weak lower back, it is important to pay attention to good posture when sitting, walking and standing and also change your posture regularly.
I hope I have been able to give you some knowledge about what to do and what not to do when you have a weak lower back.
Until next time.
Hug,
Tamara
