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.

2. Airplane Pose



Lie on your stomach with head turned to either side and resting comfortably. Place your palms on the mat alongside your chest with elbows bent, legs together. On the inhale simultaneously lift the head, chest, and legs up off the mat.




As you do this turn your head back to center. Keeping the legs straight, open them several inches apart.


Exhale, keeping the chest and legs up, and bring the legs back together and squeeze them, inner thigh muscles engaged. Pause and hold for a moment, then return to the starting position. Repeat six times, widening the legs a little more each time.


3. Repeat #1, Cat/Cow Variation to Child’s Pose.


More Baby Your Back:
Intro
Neck and Shoulder Pain
Upper-Back Pain
Sciatica