Throughout the day, we tend to round our spines as we sit at a computer, lean over a desk, or simply practice poor posture. This causes the natural arched curvature of the lower back to be exchanged for a soft, rounded curvature that does not adequately support us. In order to restore the proper curve to my lower back, I practice savasana (corpse pose) following these guidelines http://www.yogajournal.com/poses/482, but I add a rolled blanket or bolster under my low back, just above the sacrum. At first, this feels very painful, but as I breathe into my back and relax my abdominal and back muscles, it becomes a feeling of relief. Stay in this pose for 3-5 minutes and be sure to gently roll to the fetal position before removing the bolster and coming to a seated position.
If the problem is facet I like downward facing dog, ragdoll, or childs pose with someone manually lengthening my spine. If it is a Lumbar disc I do Cobra and slowly work up to upward facing dog. Hope all goes well with your back.
When I have a sore or stiff back, my favorite pose is cobra. If I have a few minutes to really stretch out, I'll do a mini routine: forward bend, downward dog, cobra, and child's pose. If after that my back is still stiff, I'll do some alternating cat/cow poses.
I am going to start a few threads here and hope people will share their "go to" poses for various conditions and situations.
Starting with back pain.... my go-to poses are backbends (standing camel in my office, over a ball at home), and hip work like pigeon poses. I also like to do twists (thread the need for upper back, one legged lying down twist for lower).
How about you?
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