Current estimates rate back problems as the second most common reason for seeing a doctor, the top reason for visiting a chiropractor. And if we don't consider some serious conditions like autoimmune system disorder, there are two main reasons that cause lower back pain: either we don't move/move very less or we move incorrectly. Today we will cover the first reason and what you can do about it.
So, why is your low backs start crying out for help? Let me share a few reasons:
and there are more reasons, but you got the idea.
The question is what to do with this pain? Well, there are options: you can always continue spending money on a chiropractor, or you buy a $5 yoga strap and dedicate 15-20 min a day to Yoga Therapy (that's literally 1% of your 24 hours!) and get rid of the pain forever.
If you never come across yoga therapy, you are in luck! Unlike in a regular yoga class, yoga therapy session often accompanies by yoga props, such as blocks, chairs, yoga straps, blankets etc. There are multiple benefits of using props during your practice: it enhances awareness of alignment and muscle engagement, boosts flexibility, allows modification for injuries, pain, or discomfort, and offers support in venturing into new and challenging postures.
Below postures are perfect for beginners or those who've been practicing for some time might discover new depths and dimensions in your asanas (that's what happened to me when I joined yoga therapy course).
💎 Chair pose/Utkatasana: you can always perform it next to the wall or with a block between your thighs.
💎 Wide Stance Forward Bend/Prasarita Padottanasana: focus on lengthening instead of bending forward and down, use blocks under hands as per required level.
💎 Pyramid Pose with yoga strap/Parsvottanasana: make a loop, bring one end of the loop up and around the top of your right thigh, and the other end under your left heel, ensure it is tight. You may keep your hands on blocks/chair/namaste position. Don't bend forward and down, lengthen instead. Use your back heel to pull the strap down.
💎 Reclining Hand-to-Big-Toe Pose with two straps/Supta Padangusthasan: This is my favorite and I think the most effective! Make a large loop with one strap. Loop one strap around the top of the right thigh and around the arch of the left foot, extend your left leg on the floor, but keep your knee slightly bent. Loop the other strap around the arch of your right foot, gently bring your right leg up and pull towards your nose. You don't have to target 90 degrees angle here. Slowly push your left foot forward, you’ll likely to feel a downward pull on the right hip.
Here is my student Irene! ❤️ This is what we practiced during the initial stage when she joined. She completely forgot about back pain after 2.5 months of practice (we did only two sessions per week).
💎 Corpse pose with elevated legs on the Chair/Shavasana with Chair
This modification enhances blood circulation and relieves tension in the back muscles, enabling a deeper relaxation in your Corpse Pose. Stay for 3-5 min.
Of course, an individual approach is more effective than yoga books, pics or videos. But remember, videos and yoga books are much better than doing nothing! With or without a yoga therapist, I encourage you to take a step forward towards yoga practice. I promise you will never look back.
✅ Join my Online Individual Yoga and Yoga Therapy Live Sessions for a personalized recovery plan and to elevate your practice to the next level.
✅ Check 8-week Online Program: Lower Back Recovery. Beyond the Ordinary Yoga Experience. Unlike traditional yoga classes, this Yoga Therapy specialized program offers a comprehensive approach to healing and pain management.
✅ Access FREE 5-Day Lower Back Pain and Sciatica Relief Program: 7-Minute Daily Sessions for quick relief.
✅ Practice with me on my YouTube Channel.
✅ Find me on Instagram, I'd love to chat with you!
Stay Blessed! Stay Inspired!
Namaste!
Sviatlana Y.
