By Request: Back Traction?

This month, I’m taking requests for things folks want to know about fitness (yes, please!  Ask me questions and I will blog the answers!).

How do I give myself a little traction in my lower back?

 

Lower back pain and tightness is endemic.  The good news is that most of us can get a little relief using just a yoga block.

 

To do it, we lie on our backs on the floor.  We probably feel better already!  But we’re just getting started.  We want to bend our knees and put our feet flat on the floor with our heels in line with our sit bones.  Those of us who have osteopenia or osteoporosis will take a big inhale, exhale, and lift our hips straight up toward the ceiling, keeping the spine in a straight line.  Those of us who do not have those conditions will take a big inhale, tilt the pelvis toward the belly button as we exhale, and peel our hips up toward the ceiling one vertebra at a time.  All of us will take a big inhale at the top and then return to the starting position by reversing the way we lifted.  This bridge exercise creates a bit more space in the lumbar spine and loosens up all those joints.

 

But it gets better.  After we’ve done a couple of bridges, we get to the top position and then we slide a yoga block under our hips.  The direction of the block will depend on our flexibility—we don’t want to force our hips higher than they want to go.  Allowing our hips to rest on the block creates a gentle traction for the lower back.  We can hang out here as long as it feels good.

 

Those of us who have tight hip flexors (spoiler alert:  that’s most of us) can give them a stretch by extending the legs on the floor.  The front of the hips and thighs will enjoy an opportunity to lengthen.  Bend the knees again before lifting off the block, removing it, and coming down to the starting position.

 

Aaaahhhhh.