The lower back is a fulcrum
for the rest of the body, acting as
the hinge that connects the upper
and lower bodies. The muscles,
vertebrae, disks, and ligaments in
the lower back can twist and bend
forward, backward, and from side
to side. Because of this wide range
of motion, the area ab sorbs a lot of
stress during everyday movement.
“It’s the hot spot where all forces
are focused,” says Scott Brown,
MD, chief of rehabilitation medi-
cine at Sinai Hospital in Baltimore.
The lower-back muscles function
like shock absorbers. When you
run, jump, or fall, they prevent the
shock from moving to the spine’s
vertebrae, disks, and ligaments.
These parts are not designed to takeARDHA UTTANASANA
(HALF STANDING
FORWARD BEND)
Stand with your feet hip-
width apart and hands at
your sides. As you inhale,
draw your spine upward
and open the chest. Bend
your knees slightly; as
you exhale, fold forward
from the hips, bringing
your palms to the front of
your shins. Hold for a few
breaths. Inhale, and lift
yourself to standing.
Repeat 5–10 times.Build lower-back strength to enhance
athletic performance and keep injuries
at bay. by Alisa Bauman
THE LUMBAR LOWDOWN
back & twists
84 YOGAJOURNAL.COM YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTHPHOTOS: DAVID ROTH; MODEL: WILLIAM ASAD; STYLIST: SAM DEGEN; GROOMING: COLETTE TABER