It’s a Matter of Balance

By Laura Gordon

If you suffer from what you think is lower back pain, it may not be your back that is the problem, and if you are like a lot of people, you will plod on waiting for it to go away because you are a healthy person, right? Meanwhile if you move in just the wrong direction – maybe even move at all, Ouch!, it really talks to you.

So if it’s not your lower back that’s out, what it is? Consider the pelvic region as the foundation of your skeletal body. If it is out of alignment, your body will start sending pain signals up the back to the shoulders as well as down into the lower body.

What can you do to be proactive in resolving the matter and returning to a state of physical balance? In a word, stretch. Below are yoga poses and exercises that will give your body gentle stretches to strengthen and help realign pelvic region. Remember as you go into them and out of them slowly and consciously without pushing yourself, you will also want to pay attention to your breathing. Take deep, full breaths expanding the abdominal region and slowly releasing it as you sink into the position.

The idea is to seek steady improvement over time with increased flexibility. How much time is determined by your body’s response and your deliberate attention to posture and movement. Don’t forget to do some warm ups before going into these exercises.

Warrior Pose
To begin start with a wide stance and feet parallel. Turn your right foot out, and your left foot in, bend your right knee 90 degrees centered over your right foot, lift your arms parallel with the floor, Keeping your back straight turn your head in the direction of the bent knee and look over the top of your right hand, relax your shoulders and lengthen your spine. Hold for 5 breaths, then slowly ease out of the position and repeat on the left side.

Again, with your legs in a wide stance step your right foot out, bend your knee at a 90 degree angle, lean into your right leg and bring your left knee to the floor. Use your hands for balance and keep our hips parallel. Hold for 5 breaths slowly ease out of the position and repeat on the left side.

Pigeon Pose
From a seated position, bring your right foot in front of your left hip and your right shin parallel with your hips. Stretch you left thigh back as you draw your left hip forward and fold over your right leg. Stay for 10 breaths and repeat on the other side.

The Bridge
With your arms at your sides lie on your back and bend your knees at a 90-degree angle leaving your feet flat on the floor. Inhale and lift your hips as high as you can. When you exhale, slowly roll your back down to the ground, curling your spine down one vertebrae at a time. Repeat this movement 10 times. Increase that number over time.

Reclining Butterfly
Lying on your back on bend your knees at a 90-degree angle with your feet on the floor. Let your knees to open up and rotate outward as you touch the soles of your feet together. Relax your legs and allow them to fall open as far as they will naturally. Let gravity slowly pull your knees downward toward the floor. Breathe deeply and hold the position for as long as you comfortably can, working your way up to four to five minutes.

Let’s get up a try them.


Try two of these stretches to start your day.  The can make an amazing change over time.  Let us know your thoughts as you try the stretches.

These poses and more can be found on Yoga Journal at
The Bridge and Reclining Butterfly was taken from eHow at

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