How to Do the Yoga Cycle Exercise for Back Pain

There are many different factors that can cause back pain. Before starting any exercise program, it is always best to get a correct diagnosis. An exercise program that might be appropriate for muscle spasms might be harmful if you have a disk injury. Sometimes it is also helpful to meet one on one with a physical therapist who can take the time to really diagnose your individual situation and needs. Since one of the main reasons people experience back pain is due to weak abdominal muscles the following exercise can help. There are several variations ranging from gentle to challenging. Once your doctor tells you it is OK to proceed with exercise, start slowly to avoid aggravating your symptoms.

Difficulty: Easy

Instructions

Gentle/Beginner

1. Lie on your back on the floor or other firm surface. It is not usually recommended to do this exercise on a bed or couch. These surfaces are too soft and will not give you good back support.

2. Bend your knees and place your feet flat on the floor. Tighten your abdominal muscles and press your lower back flat into the floor. It is important to not let your back arch off the floor as this can lead to further injury and pain.

3. Clasp your hands behind your head. On the exhale bring the right knee into your chest. On the inhale lower the foot to the floor, keeping the low back pressed down.

4. Then repeat with the left knee. Focus on tightening the abdominal muscles to bring your knee in and to lower your foot to the floor.

5. Always keep the leg you are not moving bent with the foot on the floor. Do not straighten the other leg out as this will place unnecessary strain on the back. Repeat 8 to 12 times.

6. You can advance this exercise by lifting the opposite shoulder up. So if you are bringing your right knee to your chest your left shoulder is lifting. Do not try to touch the elbow to the knee, this will cause you to pull on the neck. Think about bringing your shoulder to your knee instead and keep the elbow back. You should not be able to see your elbow as you are lifting up.

Moderate/Intermediate

7. Lie on your back on a firm surface. Tighten your abdominal muscles and press your lower back flat into the floor. It is important to not let your back arch off the floor as this can lead to further injury and pain.

8. Clasp your hands behind your head. Bring your knees into your chest. On the exhale straighten the right leg out. Inhale and bring the right knee back to your chest. Then do the same with the left leg.

9. Focus on tightening the abdominal muscles to bring the knee in and to extend the leg out. Be careful to only move one leg at a time. The common mistake with this exercise is to get both legs going. Moving both legs at the same time does not isolate the abdominal muscles as well and increases your chance for injury as the movement is created by momentum rather then muscle strength. Make sure you bring the other knee all the way in and stop before you extend the other leg.

10. The closer your legs and feet are to the floor the more challenging this exercise is. If your back is sensitive keep the legs higher up. As your abdominal muscles become stronger, work on bringing the legs closer to the floor.

11. You can advance this exercise by lifting the opposite shoulder up. So if you are keeping your right knee into your chest your left shoulder is lifting and your left leg is extending. Do not try to touch the elbow to the knee, this will cause you to pull on the neck. Think about bringing your shoulder to your knee instead and keep the elbow back. You should not be able to see your elbow as you are lifting up.

Advanced

12. Lie on your back on a firm surface. Tighten your abdominal muscles and press your lower back flat into the floor. It is important to not let your back arch off the floor as this can lead to further injury and pain. Clasp your hands behind your head.

13. Bring your knees into your chest. Extend both legs out. The closer your legs and feet are to the floor the more challenging this exercise is. If your back is sensitive keep the legs higher up. As your abdominal muscles become stronger work on bringing the legs closer to the floor.

14. Exhale, contract your abdominal muscles and bring your right knee into your chest, leaving the left leg extended. Then inhale and extend the right leg back out. Repeat with the left leg.

15. Be careful to only move one leg at a time. The common mistake with this exercise is to get both legs going. Moving both legs at the same time does not isolate the abdominal muscles as well and increases your chance for injury as the movement is created by momentum rather then muscle strength. You should pause for a moment with both legs extended before bringing the other knee to your chest.

16. You can advance this exercise by lifting the opposite shoulder up. So if you are bringing your right knee into your chest your left shoulder is lifting and your left leg is extended. Do not try to touch the elbow to the knee, this will cause you to pull on the neck. Think about bringing your shoulder to your knee instead and keep the elbow back. You should not be able to see your elbow as you are lifting up.

Tips & Warnings

• Remember to get your back pain diagnosed correctly to make sure you are doing the right exercise program.
• Never exercise to the point of pain.
• Stop any exercise that makes your symptoms worse.

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