Baby Your Back: Lower Back Pain

By Nora Isaacs

Although it’s a catch-all term, lower-back pain is often the result of instability around the sacrum, a large, triangular bone made of five fused vertebrae in the lower back, wedged between the two pelvis bones and held together by two joints. Problems are typically caused by stress, too much sitting, and over-arching the lower back, says Gary Kraftsow, founder of the American Viniyoga Insitute. The following exercises help stabilize the sacrum. As you repeat the poses, engage the abdomen on the exhale in order to continuously tone your abs—and ultimately support your back.

1. Cat/Cow Variation to Child’s Pose


Begin on your hands and knees; shoulders should be directly over the wrists and hips directly over the knees. Inhale and slowly arch your back (Cat), lifting the chest up and away from the belly and extending your tailbone toward the ceiling. On the exhale round the lower back (Cow), gently contracting the belly, then bring the chest down to rest on the thighs (Child’s).

Repeat six times, increasing your range of motion.


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