How can I increase flexibility in my lower back?

How can I increase flexibility in my lower back?

Casey O asked:


I can’t even touch my toes. I need to know some specific stretches I can do and how often I will need to do them. I’ve tried Yoga and it is so discouraging when I’m supposed to do the forward fold move. The instructor says to bring your chest to your legs while keeping your back and knees straight! This seems so impossible! My knees bend at least 90 degrees when I try to do it correctly!

ANDREA

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This entry was posted on Friday, February 6th, 2009 at 3:12 am and is filed under Yoga Toes. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

2 Responses to “How can I increase flexibility in my lower back?”

1. M M T Says:
   February 6th, 2009 at 7:47 am

   Anything takes time! Especially when trying to loosen up an area like the lower back. I’d say, stick with the yoga (maybe a different teacher or a beginner’s class) and keep working on it.

   Talk to your doctor about exercises/stretches that you can do at home. Not knowing anything specific about your condition makes it hard to recommend something.

2. Dances with Buddha Says:
   February 7th, 2009 at 11:36 pm

   Actually, the muscle tightness that limits your forward bend comes from tight hamstrings (muscle on back of thigh) and gluteal muscles (your behind).
   Tight calf muscles (back of lower leg) may also be a factor.

   For someone with stiffness in above muscle groups, attempting to get your chest to touch your straightened legs while either standing or seated on floor is risking injury, if you push yourself to much without listening to your body.

   A safer technique is to sit on floor, legs together in front of you, but with knees bent, perhaps eight inches or more off floor.
   Keeping your back erect (not curved/hunched forward), bend at waist and move the chest towards top of thighs.

   If your chest cannot reach, bend knees more until it can.
   If your chest does reach, gradually lessen the bend in your knees, moving them closer to floor, keeping your chest in contact with tops of thighs.

   Always breathe deeply and slowly.

   You may find that the more mindful you are of only your breath — not the goal, or any other ‘busy’ thoughts, the more relaxed you become.

   Listen to your body when the discomfort becomes too great, and stop there, where ever that may be.
   Practice this regularly (daily if possible) without being too fixated on improving.

   Good luck!
   Namaste,
   dwb