Lower Back Health
Nearly half of the world's population will experience lower back pain within their lifetime. Current research indicates that yoga may reduce lower back pain. That said, the yoga practices used in evidence-based research are generally not the same as a drop-in public yoga class. Often it is not so much the postures that create the healing or added pain but the order they are executed in and the muscles used to accomplish them. Learn about the delicate balance between the legs, pelvis and lower back and how to execute postures to maintain or improve that balance.
Example Workshop Schedule
1 Hour: Overview of common causes of lower back pain in the context of daily life. Introduction of basic musculature of the lower limbs, pelvis and trunk as they relate to lumbar function. Discussion of the research-based psychology of lower back pain including the role of stress and fear-avoidant behavior.
2-3 Hours: Lecture and practice concerning lower back pain. Yoga has the potential to improve lower back injuries or to create or worsen them. This segment covers postures that often contribute to LBP as well as those that can be used to reduce it or to replace contra-indicated postures. Special attention is given to evidence-based practices for LBP as well as take-home techniques for those currently in pain.
2-3 Hours: Poorly executed transitional movements in yoga classes are often the root of lower back and lower limb aches and pains. This segment is particularly useful for student's who typically practice flow-based asana. Large asymmetrical movements, such as lunges, done rapidly without proper engagement and support of the lower limbs places the lower back in a constant state of compensation. Learn how to make strong, stable transitions in this course.
Facilitated Discussion: The delicate balance of the lower back
Lecture and Practice:
Reducing lower back pain
- Postures that commonly increase pain
- Transitions that commonly increase pain
- Postures that strengthen the back
- Postures that can balance strength and flexibility of pelvis and trunk musculature