As a leading provider of spinal surgery in Beverly Hills, we know both sedentary and active people can experience lower back pain, but for very different reasons. Physical activity can place added stress and joints, bones, muscles, tendons, and ligaments supporting the spine from repeated use and exertion. Inactivity, on the other hand, can weaken muscles over time. Regardless of what category applies to you–realistically, most people fall somewhere in the middle–a 10-minute yoga workout like the one detailed below can contribute to strengthening back muscles.
Get down on the floor with your legs under you and back extended forward, also towards the floor as if reaching for something with your arms stretched out.
Cat and Cow
Start in neutral position on all fours. Balance on one leg with the opposite arm on the floor for support.
Get on all fours. Stretch forward so that your body is in a straight line. Keep your elbows close to your ribs and slowly descend to end the pose.
Assume the “snake-like” position by pressing your pelvis to the floor or mat. Position your hands beneath your shoulders and push your upper body up slowly to stimulate your lower back muscles.
Press your pelvis to the floor as with cobra. This time, extend your chin forward and lift your legs up from the floor.
Start on all fours. Balance yourself on one arm with your legs extends straight on the floor for support. Switch sides after taking a short break.
Kneel down, and move your chest towards the ceiling while extending your arms backwards to touch your heels to get a good spine stretch. If you are unable to touch your heels, just place hands on your lower back.
Step into a lunge with one leg completely extended backwards. Place your hands together in a “prayer” position and extend your arms upwards above your head while maintaining your balance.
While sitting on the floor with your legs extended, stretch your arms forward. Flex your feet and move forward as far as you can comfortably go.
Roll onto your back and go into a full corpse pose. This is the point where you can rest as you wrap up your 10-minute yoga sequence. If you have the energy, hug your knees and hold it–if not, just breathe and relax.
If your persistent back pain isn’t responding to conservative treatments like acupuncture or yoga, it’s time to make an appointment with a board-certified orthopedic surgeon in Beverly Hills. An experienced spine surgeon can diagnose the source of your pain and provide a comprehensive list of back treatments. For more information or to schedule an in-person consultation, call (310) 828-7757 today.