Back pain is a common issue that affects many individuals, often leading to a reluctance to move and engage in daily activities. For those seeking relief, certified yoga therapist Jillian Pransky offers two restorative yoga exercises designed to alleviate tension and restore mobility. These exercises specifically address the psoas muscle, a key player in back health.
Understanding Back Tension
Back tension can arise from various factors, including age and prolonged periods of sitting. Yet, Pransky highlights that emotional stress plays a significant role in this discomfort. The psoas muscle, which connects the legs to the spine, is particularly responsive to stress. As Pransky explains, “When we feel overwhelmed, activated, or anxious, it contracts in about 1/20th of a second to help us fight or flee.” This constant state of activation can lead to chronic tension, making it crucial to manage both physical and emotional stress.
The psoas muscle, with one on each side of the body, connects at the inner thigh bone and attaches to the spine. Its location allows it to exert pressure on the spine and contribute to various issues, including back pain and anxiety. Therefore, keeping this muscle relaxed is essential for reducing tension.
Two Effective Exercises for Relief
Pransky’s two recommended exercises come from restorative yoga, which aims to relax both the body and mind. These poses focus on the psoas and are effective at releasing built-up tension.
Sphinx Pose and Crocodile Pose
To begin, lie on your belly in Sphinx Pose, placing your forearms on the ground and lifting your chest. Allow your hips to sink into the mat as you breathe deeply. Next, transition to Crocodile Pose by bending one knee out to the side and resting your cheek on the ground. This position allows your body to relax fully while facilitating deeper breathing.
Repeat this sequence for 2-3 rounds of breath, then switch sides. Pransky notes that these poses provide a reset for the body, calming the psoas muscle. The gentle extension of Sphinx Pose lengthens the front body while supporting the spine. Following this with Crocodile Pose encourages complete surrender, reinforcing the relaxation response and alleviating tension.
Child’s Pose
Another beneficial pose is Child’s Pose. Start in a kneeling position with your big toes touching and knees apart. Extend your arms forward and lower your torso between your thighs, resting your forehead on the mat. Hold this position for 1-3 minutes, focusing on softening any areas of tension.
Child’s Pose effectively eases tension in the lower back and surrounding muscles. Although it does not directly stretch the psoas, the relaxation it promotes can help relieve tension indirectly. As Pransky explains, this pose allows your body to integrate the effects of previous movements while providing a sense of grounding.
Incorporating these exercises into a regular routine may offer significant relief from back pain. As many individuals experience tension in their backs, understanding the underlying causes and implementing restorative practices can lead to improved mobility and overall well-being.
