Thank you for attending this class! In this session, we explored gentle, effective yoga movements designed to relieve and prevent back pain. These exercises can be done while seated, standing, or using a stability ball to accommodate different levels of mobility and comfort.

Key Takeaways and Next Steps:

1. Build a Strong Foundation

Strengthening both the core and the lower back is essential. A strong core supports the spine, reducing strain and discomfort. The connection between back strength and core strength cannot be overstated.

2. Move with Control

All movements should be slow, intentional, and free of jerky motions that can aggravate back pain. Listen to your body and adjust movements as needed.

3. Spinal Twists and Flexibility

Gentle spinal twists help maintain flexibility and relieve tension. However, if your doctor has advised against twists, skip these movements and focus on other stretches.

4. Cat-Cow for Mobility

The Cat-Cow stretch is excellent for the lower back. It can be performed seated, standing, or on all fours. This movement gently flexes and extends the spine, promoting circulation and flexibility.

5. Simple Modifications for Accessibility

Yoga poses were demonstrated with modifications for different abilities. You can practice standing, sitting in a chair, or using a stability ball for additional support.

6. Everyday Movements Matter

Pay attention to how you lift objects (bend at the knees, not the waist) and how you move throughout the day. Activities like walking can help maintain back health.

7. Motion is Lotion

Regular movement keeps the spine flexible and prevents stiffness. Even small activities like seated marching or gentle stretching can make a difference.

And remember: Always consult with your healthcare provider before beginning a new exercise program.