Stiff lower back?

TBarnett · 03-11-2005, 03:56 PM

I've practiced yoga off and on for several years. I've taken a few beginner classes, but mostly have practiced using videos at home. About a month ago, I started back again on a regular basis. Each time I start back up, I make fairly good progress in gaining my balance and progress in flexibility. But one area that never seems to improve is flexibility in my lower back - at least I think that's the problem. I can reach the floor, legs straight in standing forward bends. I can lay my head on the floor in seating cross legged forward bend. But I have a lot of difficulty in getting my back straight in staff position - what looks like a really simple pose! When in cobblers position, I cannot straighten my back. When in dog pose, it is difficult to keep my lower back from rounding and I cannot get my heels to the floor. Are there specific poses that I should focus on to help?

This looks like a great forum. Thanks.

Chandra · 03-14-2005, 02:06 PM

Lower back stiffness and tight hamstrings often go hand in hand. When practicing Downward facing Dog pose, it is helpful to bend the knees to achieve a straight spine. As you gradually lengthen the heels toward the floor, you will feel the tension in the hamstrings. By actively lifting the kneecaps (engaging the quadriceps), you can use their strength the assist the lengthening. The sensation should be felt in the belly of the hamstrings. Not at the tendon/ligament behind the kneecap.

Alternately rounding the back and extending the spine from easy seated pose , followed by lateral flexion and spinal rotation will help you to release and strengthen the back muscles. See Mukunda Stiles' "Structural Yoga Therapy" for complete instructions.

Namaste,
Chandra

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03-11-2005, 03:56 PM	#1
TBarnett Junior Member Join Date: Mar 2005 Posts: 2	I've practiced yoga off and on for several years. I've taken a few beginner classes, but mostly have practiced using videos at home. About a month ago, I started back again on a regular basis. Each time I start back up, I make fairly good progress in gaining my balance and progress in flexibility. But one area that never seems to improve is flexibility in my lower back - at least I think that's the problem. I can reach the floor, legs straight in standing forward bends. I can lay my head on the floor in seating cross legged forward bend. But I have a lot of difficulty in getting my back straight in staff position - what looks like a really simple pose! When in cobblers position, I cannot straighten my back. When in dog pose, it is difficult to keep my lower back from rounding and I cannot get my heels to the floor. Are there specific poses that I should focus on to help? This looks like a great forum. Thanks.

03-14-2005, 02:06 PM	#2
Chandra Senior Member Join Date: Jan 2002 Location: yoga teacher, massage therapist Posts: 243	Lower back stiffness and tight hamstrings often go hand in hand. When practicing Downward facing Dog pose, it is helpful to bend the knees to achieve a straight spine. As you gradually lengthen the heels toward the floor, you will feel the tension in the hamstrings. By actively lifting the kneecaps (engaging the quadriceps), you can use their strength the assist the lengthening. The sensation should be felt in the belly of the hamstrings. Not at the tendon/ligament behind the kneecap. Alternately rounding the back and extending the spine from easy seated pose , followed by lateral flexion and spinal rotation will help you to release and strengthen the back muscles. See Mukunda Stiles' "Structural Yoga Therapy" for complete instructions. Namaste, Chandra