What's the secret to relieve lower back pain?

Yoga poses to help with back problems

Yoga poses to help with back problems
myndi yoga

I have teamed up with Yoga Expert Nathalie Kosman, who is featured in the video above and helps us identify four yoga poses that will relieve some pressure with our lower back. With all the sitting around and "hunch-back" things we do with our bodies in 2019, the lower back is typically the region that is hurting or aching the most. If you are suffering from lower back pain, in most cases this affects your mood and your day; and no one wants a grumpy co-worker! Yoga in general can help relieve this back pain, but these 4 poses will be most beneficial for you. So be sure to click on the video above! Also, since I am not the greatest at yoga, I have provided a clip-on repeat in the lower right-hand corner of Nathalie doing the poses correctly, to follow along!

1) Supine twist pose

While laying on your back and bringing one leg (bent at the knee) over the straightened-out leg, (see above). This twist offers a big relief for the entire back, as gravity takes you down. Be sure to keep your arm in a T-shape and lower both knees to the floor, (unlike mine). Also make sure to keep your neck neutral and keep your gaze beyond the finger tips, while keeping both shoulders on the floor. Nathalie suggests staying in this position for either :20 seconds (minimum), up to a couple minutes. The longer you can hold the position the better, and you can always ease into it. After your appropriate time of holding, move onto the next pose, and so forth. Be sure to repeat on both sides at least three times (in one session), on each side, for best results.

2) Sphinx pose

This pose looks like it will hurt your back by the arch, but it does not. This pose is great for toning the spine and stimulating the sacral-lumbar arch. Again, with most of our bodies in "hunch-back" position, this position will help promote the natural curvature of the lower back. Be sure to align your elbows underneath your shoulders. If this does feel like a bit of pressure in the lower back, be sure to bring your elbows slightly forward. Again, on this one hold the pose anywhere from :20 (seconds), up until ythree minutes. This is for however long you are comfortable holding. Once this hold is completed and you move onto the next, don't forget to go through the same rotation, at least three times.

3. Thread the needle pose

This one is not only good for your lower back, but also good for opening up those hips. Little known fact is, when the hips and hamstrings are open, this can help alleviate back pain. You can also roll out your hamstrings, to help alleviate this pain in the lower back. One key item that Nathalie points out (and I always do wrong) is to be sure to keep your spine neutral. Be sure to lay the back of the head on the floor, while keeping the gaze starring straight up into the sky. Don't forget to repeat this on both legs…don't want to be walking with a limp after stretching out only one side. This one also would hold for :20 seconds, up until a couple minutes. Repeat all four poses at least three times.

4. Cat and cow pose

This position offers your entire spine a nice stretch. While inhaling, lift your chest and tailbone towards the ceiling, and while exhaling, arch your back, pressing through the shoulder blades and dropping your head. Be sure to go to the rhythm of your breath. You can repeat this for :20, or longer. Whatever feels right for your body. Once you are done with this pose, be sure to go back up to the top (supine twist pose) and repeat entire session at least three times going through all four poses each time.

These are the four KEY poses that will help with back pain, even though there are plenty more! Special thanks to Nathalie Kosman for helping to walk us through these poses. Nathalie will be joining me for the next two weeks for a yoga series, so be sure to stayed tuned for that. You can catch her at The Preserve, Fit Athletic Club and Equinox for private and group classes! Also on Instagram @Nathalie_kosman

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Jake Meyers is the latest Astro to be rushed back from injury too soon. Photo by Tim Warner/Getty Images.

Houston center fielder Jake Meyers was removed from Wednesday night’s game against Cleveland during pregame warmups because of right calf tightness.

Meyers, who had missed the last two games with a right calf injury, jogged onto the field before the game but soon summoned the training staff, who joined him on the field to tend to him. He remained on the field on one knee as manager Joe Espada joined the group. After a couple minutes, Meyers got up and was helped off the field and to the tunnel in right field by a trainer.

Mauricio Dubón moved from shortstop to center field and Zack Short entered the game to replace Dubón at shortstop.

Meyers is batting .308 with three homers and 21 RBIs this season.

After the game, Meyers met with the media and spoke about the injury. Meyers declined to answer when asked if the latest injury feels worse than the one he sustained Sunday. Wow, that is not a good sign.

 

Lack of imaging strikes again!

The Athletic's Chandler Rome reported on Thursday that the Astros didn't do any imaging on Meyers after the initial injury. You can't make this stuff up. This is exactly the kind of thing that has the Astros return-to-play policy under constant scrutiny.

The All-Star break is right around the corner, why take the risk in playing Meyers after missing just two games with calf discomfort? The guy literally fell to the ground running out to his position before the game started. The people that make these risk vs. reward assessments clearly are making some serious mistakes.

The question remains: will the Astros finally do something about it?


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