Anatomy with Jane ~ Understanding Lower Back Pain

Understanding lower back pain

Before each yoga class, I make it a point to inquire about any injuries or specific discomforts. And about two-thirds of my students report experiencing lower back pain. Let's explore this common issue together.

Low back pain can come from various factors, often related to our lifestyle and body mechanics.

Here are three very common causes of lower back pain:

• Tight hamstrings

• Tight iliopsoas muscle

• Weak abdominal muscles

The role of the iliopsoas muscle

The iliopsoas, formed by the union of the iliacus and psoas muscles, is our strongest hip flexor. And when it’s tight it affects your spine's alignment. It’s the muscle that works hard during poses like Navasana (Boat Pose). Because many of us have jobs that require sitting for the majority of the day, this muscle often becomes short and tight. This tightness can pull the pelvis into an anterior tilt, leading to lower back pain.

By stretching the iliopsoas, we create more space in the hip area, which helps alleviate the anterior tilt of the pelvis. This, in turn, reduces the strain on the lower back and can relieve your pain.

The impact of tight hamstrings

The hamstrings are the large muscles at the back of the upper thighs. They can become tight from various activities, especially in sports like running and cycling. Additionally, long periods of sitting can also cause these muscles to become short and loose flexibility.

Tight hamstrings limit the motion of the pelvis (pull it into posterior tilt), which can result in an increased strain on the lower back. This can lead to discomfort or pain over time.

Stretching the hamstrings can help lengthen these muscles, enhancing flexibility and reducing the stress on the lower back. This can alleviate pain and improves overall posture and mobility, allowing for a healthier spine alignment.

Weak abdominal muscles

We have four layers of abdominal muscles, each crucial for stabilizing our body and supporting our spine. A strong core acts like a natural corset that holds everything in place, protecting the lower back. When these muscles are weak, the body relies more on the lower back to perform everyday activities, leading to increased strain and pain.
Weak abdominal muscles fail to properly support the spine, leading to improper alignment and strain. This often results in lower back pain. Doing exercises that strengthen the core can be incredibly beneficial. Crunches, planks and leg lifts are great for building core strength. Pilates and Yoga strengthen the core and also enhance flexibility and overall body awareness, further helping to prevent lower back issues.

Important note on core strengthening

When experiencing significant lower back pain, it's wise to avoid certain yoga poses that might worsen the discomfort. Poses like Boat Pose and leg raises can strain the back further. Instead, focus on gently building your core strength with milder exercises. As your core becomes stronger, you can gradually incorporate more intense poses into your practice.

Gentle relief for back pain

A Reclined Twist can be very soothing when dealing with intense lower back pain. This gentle twist helps release tension and can provide much-needed relief by stretching and relaxing the spine.