Back pain affects millions around the world, often leading to discomfort that discourages movement. To address this issue, certified yoga therapist Jillian Pransky offers two restorative yoga exercises aimed at relieving tension and restoring mobility. These accessible movements target the psoas muscle—linked to both physical and emotional stress—and provide a pathway to relief for those struggling with back discomfort.
The psoas muscle, which connects the legs to the spine, plays a crucial role in stabilizing posture and facilitating movement. According to Pransky, this muscle is also deeply intertwined with the body’s stress responses. When individuals experience anxiety or overwhelm, the psoas can contract rapidly, which may lead to chronic tension and discomfort in the back.
While factors such as aging and prolonged sitting contribute to back pain, Pransky emphasizes that stress significantly exacerbates the issue. The psoas often remains activated due to daily stressors, leading to shortening from habits like sitting for extended periods or wearing high-heeled shoes. To counteract this, Pransky recommends incorporating specific yoga poses into one’s routine.
Two Restorative Exercises for Back Relief
The two exercises suggested by Pransky are designed to calm the psoas muscle and promote relaxation. Both poses are best performed on a yoga mat, which provides support for the back and joints.
1. **Sphinx Pose and Crocodile Pose**
Begin by lying face down in Sphinx Pose, with your forearms on the ground and chest lifted. Allow your hips to remain heavy as you inhale and gently elevate your upper body. Transition into Crocodile Pose by bending one knee outward while resting your cheek on the ground. This encourages your body to fully relax, allowing your breath to flow through your pelvis and spine. Repeat this sequence for 2-3 rounds of breath, then switch sides.
Pransky notes that these restorative poses help reset the body by calming the psoas muscle. The gradual, supported movements facilitate a transition from guarding to releasing, which is essential for relieving tension. Sphinx Pose provides a gentle extension for the front body while engaging the core, while the Crocodile Pose encourages complete surrender, reinforcing relaxation.
2. **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. Focus on deepening your breath and hold this position for 1-3 minutes.
While Child’s Pose doesn’t directly stretch the psoas, it allows surrounding muscles to relax, indirectly benefiting the psoas. This forward fold promotes a calm, restful state, enabling the body to integrate the effects of previous movements. Pransky emphasizes that this pose provides grounding and a sense of security, balancing out the previous restorative work.
Implementing these two exercises into a daily routine can significantly alleviate back tension. As many individuals continue to grapple with stress-related discomfort, integrating yoga into their lives may be a beneficial approach to enhancing overall well-being. With the guidance of experts like Jillian Pransky, individuals can reclaim mobility and reduce back pain, fostering a healthier and more balanced lifestyle.
