Yoga for Lower Back Pain and Hips

“Help! I have this pain in my lower back that travels down my leg. It hurts to move and I haven’t been able to do much of anything. I think it’s sciatica, what should I do?”

If this sounds like you or anyone you know, this article will show you how you can help heal lower back pain and stiffness. *^{Click here or scroll down for a short video flow}*

As a certified yoga teacher, pilates instructor, and personal trainer, I’ve encountered endless conversations that begin or end with lower back pain being the reason for not exercising or stretching. Ironically, these activities help heal physical pain and imbalances over time. The practice of Yoga teaches us the key to a flexible body is to keep the body in motion, hence why guru Krishnamycharya adopted Surya Namaskar, also known as a Sun Salutation, an up and down exercise involving movement of the spine. Joseph Pilates, the creator of pilates, healed students with precise movement focusing on the core.

Even our modern doctors recognize this form of ‘treatment’ by prescribing physical rehabilitation to regain strength and mobility after major physical injury. However, most minor aches and pains do not prompt enough concern for a doctor’s visit, which can lead to ingesting over the counter pain medication and exercise exclusion. While limiting your mobility might keep your body ‘safe’, keep in mind the reality of excluding all forms of exercise will draw the body into a new host of complications such as postural changes, weight gain, muscular imbalances, depression, etc. A rabbit hole you don’t want to fall into.

Diving right into the nitty-gritty of the question, whether you are a construction worker, stay at home mom, athlete or have a profession that requires sitting for long periods of time, our lifestyles and traumatic events are the culprits for most lower back pain and stiffness, and when the ache runs down a leg, it can be mistaken for Sciatica! Sciatica pain radiates down your sciatic nerve branching from your lower back, hip, buttocks and leg, usually caused by a herniated or slipped disc or bone spur pressing against the nerve, but can also occur with piriformis syndrome.

The piriformis muscle is located deep in the buttocks and if it spasms, it too can press against the sciatic nerve causing a similar unpleasant feeling. This muscle spasm can derive from the muscle itself or from the surrounding Sacroiliac Joint, an important joint connecting the pelvis and sacrum. SI joint dysfunction can also mimic the same symptoms as Sciatica and Piriformis Syndrome. So as you see, pinpointing the origin of lower back pain requires a doctor’s guidance and tons of patience. If pain is severe or lasts more than 4-6 weeks, see your doctor immediately.

In the meantime, these seven stretches can help treat and alleviate your symptoms: (Hold each pose for at least 30 seconds or more)

1. Child’s Pose – Stretches spine, thighs, hips and ankles.

Start on your knees and draw your tailbone towards your heels as you lower your belly and chest down. Arms can be extended forward or back.

2. Cat-Cows– Improves posture, strengthens and stretches back, massages and stimulates organs in the belly, like kidneys and adrenal glands.

Begin in tabletop position. Inhale as you arch your back, lift your chest and tailbone. Exhale as you round your spine, tucking your chin and tailbone in.

3. Sphinx or Cobra– Lengthens abdominal muscles, strengthens back, and firms buttocks.

Lie on your belly, fingers spread and your forearms shoulder width distance. Press forearms down to maintain your chest lifted, keeping the pelvis steady on the ground. Maintain shoulders away from ears with a neutral neck.

4.Pigeon pose – Stretches your hip flexor and lower back.

Bend one knee and extend your back leg. Keep your hips squared to the mat as your chest lowers. If the muscle is excessively tight, use a block under your hip for support, or a chair as indicated in the picture.

4. Pyramid Pose– Stretches spine and hamstrings, improves posture and builds balance.

Stand facing the long edge of the mat with your feet 3-4 feet apart and back foot at an angle. Keep hips squared as you hinge at the waist to lower your chest. If tightness presents itself, use blocks under your hands for support.