Back flexibility and pain

Faye Valentine started this discussion · 11/11/2013

I've searched the web and can't find much, so I'm hoping somebody here will be able to help me out. I have had a lot of lower back pain for many years, and I've realized that it's probably due to the lack of strength and flexibility I have there, which makes me very rigid. I don't have a huge problem going backwards, like backbend type of stretches. It's stretching forward that hurts, if that makes sense... like when I sit in a straddle or pike and try to touch my toes. It is absolutely impossible for me to reach down to my toes without curving my back a lot. If I try to keep my back at all straight, I have a ton of pain. I know Veena has some great back mobility lessons, and I just signed up for her lessons this week so I will check them out. It's just that I'm hoping for extra advice on how to help stretch out the forward flexibility of my back. I feel like most stretches focus on backwards flexibility. Thanks in advance for any and all advice!

8 replies

sassylina · 11/11/2013
I learned from my doctor and my yoga instructor that it's not just the back. Tight hamstrings and quads can give back pain as wel. Also a strong core is important. It's important to stretch those as wel besides the back.
AriFerrari · 11/11/2013
Nukpana, I have a pretty bendy back when it comes to going backwards as well, but I also find I'm stiff in that area with some SI joint pain when folding forward. Especially when I don't warm up my lower back before aerial/pole sessions where I'm expecting it to arch often. One thing that always gives me relief and you can also do before workout to warm this area up is Standing Cat/Cow poses. The kneeling ones are also great, but I find that the Standing Cat (second picture in the link I've attached) really gives me the most relief, and I like to hold it for an extra couple of seconds for the stretch. Additionally, this stretches hamstrings, which helps with back pain, too. http://www.yogaworkout.com/poses/2011/10/standing-catcow/
Faye Valentine · 11/11/2013
Thank you so much! I had no idea my hamstrings could be contributing to it. Ari, thank you for the stretches. The Standing Cat looks exactly like the sort of stretch I need. You girls are awesome.
Gibby Smalls · 11/11/2013
I don't have back pain necessarily but have learned to be more aware of my pelvis/hips when bending forward to touch my toes or with a straddle position. For example, if I keep my back flat and pelvis more tipped anteriorly (butt pushing out), I feel the stretch in my hammies when leaning forward to touch my toes. If it's the opposite position (posterior pelvic tilt...what I tend to do), I feel the stretch more in my lower back than my legs. Hope that makes sense and helps! Good luck!
Veena · 11/11/2013
Faye, make sure to watch the Getting started lessons at the beginning of each section and watch each of the individual stretching lessons too. They have a lot of cues for proper form. Once you are familiar with those you can start working on the flexibility routines. :)
AriFerrari · 11/12/2013
So I have absolutely no idea why I addressed that message to "Nukpana", I swear that was the name that was showing as OP when I read this yesterday. Maybe I've lost it, lol! Glad the stretch suggestions seem useful, FAYE lol
shelbsy33 · 11/12/2013
One of the biggest reasons for low back pain is simply postural problems. We are daily in a flexed position (sitting and leaning forward) and over time it has tightened everything on the front and weakened everything on the back. I don't know you so maybe this isn't it but it's where I have many of my clients start. Stretch things like pecs, anterior deltoids and quads/hip flexors and start to strengthen the posterior chain (back muscles, glutes etc). Good Luck!
Faye Valentine · 11/12/2013
I love all the feedback guys! I will try all of these tips and let you know how it goes. And Shelbsy, yes, I definitely have terrible posture. Ari - lmao you're not crazy, I changed my Veena name from Nukpana to Faye just yesterday. :)