LUNGE FOR YOUR BACK PAIN

You have low back pain; however, you are in good physical health and are willing to exercise.  You may have just ended a low back acute episode and now want to start exercise to help prevent future episodes.

Realistically, there is no exercise program that works for everyone, no magic pill, no magic diet.  Your path should be determined specifically for you with your individual factors as the ultimate parameters.  That is something every patient of our office receives and improves upon continually.

That said I can suggest one Yoga Pose that will point most on the correct path.  A Low Lunge with overhead reach will be best.  The picture shows the pose, follow these steps.

Stand with feet hip width apart, arms at sides, palms facing forward.  Take a long step forward with your left foot, placing flat to the floor, this should force your right foot to be on your toes keeping the right knee extended, leg straight.

Slowly flex the left knee until you can get your right knee to floor, then point your right foot placing the top of your foot on the floor.  This may be a good time to note that a mat or carpet is best. 

Your left knee should be at 90 degrees with the knee above the ankle.  Balance is key, reach overhead with both arms and palms facing each other.  Stretch for the ceiling and feel stretch in the back and at the right hip and groin, psoas muscle.  Hold for 10 to 20 seconds, curl your right toes to floor and rise.  Step forward with right foot and return to start position. 

Repeat with opposite, right leg forward and left leg back.  This pose helps stretch the primary muscles of the low back and pelvis and equally as important, helps improve balance.