Lower back pain is a global epidemic with 619 million people suffering from this condition worldwide, according to an article published in The Lancet Rheumatology journal. And by 2050, this number is set to reach 843 million.
If spending prolonged periods in one position has left you feeling stiff and achy, yoga instructor Nicole Wood, a master trainer at YogaSix, says one move can help: standing forward fold.
"There are many poses that offer relief for low back pain," Wood explains. "Personally, I prefer a standing forward fold because that is what feels best in my body.
“I feel that a forward fold offers a complete reset of my spine, and also helps to relax my neck and shoulders.
“After a long day of sitting, and working at my desk, when I enter a forward fold, I feel relief through my backside body. I can feel the space between my vertebrae become more open."
How to do the movement
Wood recommends completing three to five repetitions of standing forward fold and holding the stretch for 30 seconds. The instructor advises doing the move when you wake up, after you’ve finished work, and before bed.
"You can do this every day of the week," Wood explains. "There is no rule limiting how many forward folds one does, just be mindful with movement and breath."
Repetitions: 3-5 Time: 30 seconds
- Stand in a mountain pose with your feet hip-width apart, arms by your side and your core engaged. Ground down through your feet to lengthen your spine.
- Inhale and raise your arms overhead.
- Exhale, fold forward by hinging at the hips. Maintain a small bend your knees and lead the movement with your chest.
- Relax your hands and head towards the ground.
- Draw your navel in and up and engage your quads (front thigh muscles) and hip flexors (at the top of your legs).
- Move deeper into the stretch with every breath. Inhale, find length in your spine, exhale and fold deeper.
- Modifications: If your hands don’t reach the ground, place your hands on yoga blocks, or on your shins or hips. You may wish to bend your knees and bring your hands to your thighs.
The benefits of doing standing forward fold
Standing forward fold, or Uttanasana as it’s known in Sanskrit, is one of the best yoga poses for beginners for flexibility. But that’s not the only benefit.
"Anytime you are folding forward in a yoga pose, there is a calming effect on the nervous system," Wood explains.
"A standing forward fold also strengthens the thighs and knees, while stretching the
hamstrings, calves, hips, glutes, shoulders, and soles of feet.
"Folding forward also helps improve digestion. When the belly is folding over the thighs there
is gentle stimulation to the digestive system."
Wood says forward fold can also help the spine stay strong and supple, supporting better posture.
