Do you find yourself waking up with back pain, can’t stand up straight when getting out of the car, tired and sore after a day of work? Then feet up on the wall pose is for you!
First, let have a look at the anatomy of the lower back L5-S1….
The lower back (or lumbar spine) refers to the area where the spine curves inward toward the abdomen. It is built for both power and flexibility – lifting, twisting, and bending.
The lumbar spine’s lowest two spinal segments, L4-L5 and L5-S1, which include the vertebrae and discs, bear the most weight and are therefore the most prone to degradation and injury.
The lumbar spine meets the sacrum at the lumbosacral joint (L5-S1). This joint allows for considerable rotation, so that the pelvis and hips may swing when walking and running.
Feet up on the wall pose is a great exercise to invert the typical day to day actions we perform when we sit or stand that place strain on the lumbar spine e.g. compression of the discs.
Having your legs above the heart boosts circulation ot the head and upper body, to alleviate extended periods of sitting or standing when the blood has become stagnate.
It allows for lymph fluid to move into the lower abdomen, which is great for relief of swollen ankles and tired knees. This process of venous return to the heart is cycling deoxygenated blood away.
It teaches us to engage the lower abdominals and relax the lumbar spine. As your attention is forced into the abdominal region, the rectus abdominus takes over the job of supporting the spine, which the lumbar sacral joint can relax.
How to perform the exercise:
Grab a block, blanket or yoga mat
Sit with your hips close to a solid wall and lay down on your back
Slide feet up the wall and black the blanket between L5-S1 just above your sacral spine
Long for several minutes, focusing on the breath out the nose and breathing into the abdomen
See the full video and more info on L5-S1 and lower back pain on our facebook page https://www.facebook.com/kmjfitnessforwomen
Who should do this exercise?
This exercise is not just great for those with lower back pain, its helpful for runners and anyone who performs any kind of lifting or resistance training. The ability for you to relax your body under load will mean its more efficient at lifting the weight and better at activating the abdominals to support the spine.
Why not get some practice in and join one of our core yoga classes today. Held daily and for all ages and abilities. Check schedule on the website for more.