Yoga for Lower Back Pain: Keys to Sacroiliac Stability and Ease of Movement

• Video: Reducing Pain & Discomfort:  Research shows that pain alone can contribute to ongoing poor motor control and movement dsyfunction. You’ll learn a simple practice sequence for calming and alleviating sacroiliac discomfort and helping to recenter the pelvic bones. We’ll do targeted release work with the iliopsoas muscles, gently mobilize the pelvis and lumbar spine, and learn to adapt practices to prevent excessive loading into the SIJs. We’ll also look at prop considerations that can make a big difference for those with pelvic discomfort.

Part Two:

• Lectures 3 and 4: Kinesiology of the Sacroiliac Joint & Model’s for Optimal Movement Function covering the historical development of Panjabi’s Spinal Stability System, Vleeming and Lee’s Integrated model for joint function and Hoffman & Gabels’ “Stability to Express Movement” theorem.  These models give us a platform to understand why optimal movement cannot be attained through isolated core strength alone.  Startling new meta-analysis studies are revealing that training stability in isolation does not offer long-term relief in people with lower back pain. We’ll look at how stability and mobility systems of the skeleton and ligaments, muscles, fascia and tendons, and the coordination of movement through the nervous system form an interdependent relationship. Building on this we’ll investigate the intimate relationship between the “mobility-designed” hip joint, and the “stability-designed” sacroiliac joint and how these structures can be affected by common yet misguided alignment cues and “hip-opening” strategies. By understanding the movements of nutation, counternutation, and the unique action that twisting has on the SIJs, we’ll build a protocol for recovery of movement function starting with the safest movements, building towards more challenging but necessary movements, and identifying the movements most challenging to the SIJs (that may have limited usefulness for everyday living).
• Video: Coming Together: Building Pelvic Integrity – This practice protocol focuses on reducing asymmetrical torque in the SIJs caused by muscular imbalances, and progresses towards strengthening both core and global body tone and movement coordination to stabilize the pelvis and reduce SIJ joint translation.  Many people who suffer from chronic or intermittent SIJ discomfort falsely believe that further stretching will alleviate their discomfort, only to discover that within hours the pain has worsened. Although counterintuitive, increasing force closure of the SIJs (the snugness of the joint offered through increased regional muscular support) can give startlingly positive results, both immediately after practice, and in the long term.  Donna will also share some unique sequences she has developed that have radically improved her pelvic stability and improved the depth of stance, speed and balance of walking (an activity that for many people exacerbates their SIJ discomfort).  This pelvic integrity practice is a simple, accessible practice that may become your lifelong friend.
• Video: Maintaining Stability While Regaining Mobility – Restoring pelvic stability often involves limiting practice to linear, sagittal planes of movement and, for a period of time, avoiding movements that challenge SIJ stability.  Our everyday activities, however, require that we be able to move safely and effectively in multiple planes—rotating, spiraling, changing levels, and using our limbs in an asymmetrical fashion. This practice sequence begins with a standing warming and loosening sequence to improve fluidity in the spine.  We’ll then explore strategies for maintaining stability while increasing mobility and function: reintroducing asymmetrical practices such as lunges, wide-stance standing postures, and twists.  Many of the variations offered can be incorporated into your Yoga classes to help your students avoid future SIJ problems.