This sequence is a standing sequence. The poses shown are a little deep and intended for a healthy spine so modifications will be given.

Standing poses can really help to stabilze back muscles and leg muscles. They balance spinal muscles. You can do each pose on each side or do them on one side and then the other. Experiment to see what your spine likes.

Back Pain Exercises - Flow 1

The first pose is Triangle pose.

Step the legs apart and make an angle similar to the one shown.

Place the hand on the leg when the hamstrings resist. On the picture it shows the hand all the way down. You must find a spot on the leg that gently reflects your muscles flexibility. It one side is less flexible than the other hold the stretch for longer.

Hold for up to 3 minutes. (This pose can push a bulge on a disc back inward and prevent it from pressing on a nerve.)

This stretch can also help balance the hamstring muscles which often cause severe muscle imbalance if one is tighter than the other.

This pose is a lunge. It is shown deep so do it 3/4 of what is shown. It is another pose that stretched

When held this pose balances deep back muscles. Only hold as long as you feel comfortable.

Bend and straighten the leg for some relief.

 

This pose helps to strengthen the spine and also encourages a lift around teh navel helping to relieve the lower back from pressure. It is an enjoyable pose that can be done on the ball points of the toes or with both feet flat on the mat.

 

Chair pose is done to bring balance to the quadriceps muscles. It also encourages better posture when lifting things. Do it for up to 1 or 2 minutes.