Low Back & Spine

6150590-man-with-pain-in-spine-part--x-ray-viewIt is very important to reduce tension and increase flexibility in the lower back and spine. The gentle exercises below encourage pelvic stretch and strengthening, and will bring movement to the lower back and spine while helping to reduce tension. You can do these at home on the floor or a yoga mat. As with all exercise, go at your own pace.

  • Pelvic Tilt
  • Pelvic Lift
  • Cow-Cat
  • Corpse Pose

These exercises are recommended by Marcia Degelman, CMT.


Pelvic Tilt:

Start by lying on your back, with you feet flat on the floor.

  1. On an inhale, press the tip of you tail bone into the floor. This should create an gentle arch in your lower back.
  2. As you exhale, curl your tailbone up off the floor. This should cause a gentle rounding of your lower back.
  3. Repeat this series a few times. Let the breath guide your movements and relax deeply.

Pelvic Lift:

Start by lying on your back, with you feet flat on the floor.

  1. On an inhale, lift your whole lower back off the floor, using your arms for support.
  2. With your exhale, roll back down slowly, start by lowering your upper torso first. Your tailbone should be the last thing to come back down
  3. Repeat this series a few times. Let the breath guide your movements and relax deeply.
  4. To finish this series, bring your knees together and tuck them into your chest. Gently roll side-to-side

Cow-Cat:

Start with your hands and knees on the floor in a table top position.

  1. Get into a table-top position by placing your hands and knees on floor
  2. On an inhale, arch like an angry cat. This will cause a tucking of your pelvis and lower back and your head will face down and inward.
  3. On the exhale, bring head and tailbone up. This will cause an arch of your pelvis and low back and your head will now face out and upwards.
  4. Repeat this series a few times. Let the breathing guide your movements and relax deeply.
  5. To finish this series, bring one knee up to your chest and extend the leg back. Think about stretching your body out in each direction. Repeat with the other leg.

Corpse Pose:
  1. Lie on your back and progressively tighten all muscle groups.
  2. Release with an exhale
  3. Repeat a few times.
  4. To finish, lie flat with feet turned out and arms spread out. Close eyes…. Relax…
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