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sore lower back
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monkey
Posted 2004-08-24 10:26 AM (#9375)
Subject: sore lower back


I've had a sore lower back lately, does anyone know a good asana or two to relieve lower back pain?

Edited by monkey 2004-08-24 10:32 AM
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YogaDancer
Posted 2004-08-24 11:00 AM (#9378 - in reply to #9375)
Subject: RE: sore lower back


It totally depends upon the source of the sore lower back. Is it muscles or do you have disc issues? Did you lift something or twist, popping out your SI?

Generally, if it is just muscles, Malasana or Ardha Uttanasana is fabulous. Malasana is even better with a blanket behind the knees, done with the back against the wall.

If it is something else, naturally other things would be indicated.

C.
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monkey
Posted 2004-08-24 9:34 PM (#9390 - in reply to #9375)
Subject: RE: sore lower back


just sore muscles - deskchair blues.
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YogaDancer
Posted 2004-08-25 9:11 AM (#9401 - in reply to #9390)
Subject: RE: sore lower back


Oh, then you're a shoe-in for desktop yoga!

First, try putting your feet on a think phone book or something while you sit at your desk. No crossed legs. Then, grabb your bottom with your right hand and pull it out from underneath you while at the same time with your left hand, rolling your thigh in and down. This is an inner rotation or spiral. Do it on both sides. This action will give you the curve in your lumbar spine that is being mushed and straightened, perpetuating weakness and discomfort in the lumbar region. Try to remember to sit like this, OK?

When things get too much, walk over to the wall, put your hands on the wall low, about hip height. You'll naturally put them up by your shoulders, so check and move them down. Begin to walk backwards until your feet are under your hips and your ears are between your elbows. Now draw your tummy in (without squeezing your butt) and gently release it. What we're trying to avoid is the sway backed posture, but a straighter spine, which your firm ab muscles will support. While you're here, if you look down at your knees and up a few times, (go slowly) you'll get a nice shoulder stretch. (Ardha Uttanasana)

Malasana is great for low back pain, as I mentioned. You can look at it )here. This page doesn't offer the variation of leaning on the wall with a blanket behind your knees, but if you try it that way, you'll be hooked. It feels FABULOUS on a tired lower back.

When you get home, make small roll out of a blanket or towel. I mean small, OK? You can always make it bigger later. Put the roll on the ground and lie so it is perpendicular to your body. You're going to lie face down on it, placing the roll on your very lower belly, just above the hip crease and pelvic bone. WAY below the navel, but not on your thighs, OK? Just lie there awhile. This tips the top of your sacrum back into your body, again reinforcing the natural curve of your lower back. When you get up, don't go twisting around. Move yourself straight back to table, coming up to standing from your hands and knees. Why ruin all that good, space-making work with a clumsy twist, right?

You need to think about some shoulder work, because what happens in the pelvis influences the shoulders and therefore the neck. Visa Versa. So do a little shoulder work to loosen the, too, and you'll feel better overall.

I hope these ideas help.
C.
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monkey
Posted 2004-08-25 1:50 PM (#9410 - in reply to #9375)
Subject: RE: sore lower back


thanks. that helped.
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