lower back pain

Sometimes, weekends or after-work evenings are made for time on the couch. Whether it's because you've had an exhausting day of meetings and workouts or because you're indulging in a marathon of your favorite TV show, the couch can beckon in just the right way.

Unfortunately, the cuddly couch can be the opposite of comfort. Spending too much time sitting or lying on the couch can cause more pain than relaxation. First, there's the fact that your body won't be supported correctly while you're slumped in the cushions. Then there's the fact that sitting for too long causes the supporting muscles around the spine and pelvis to deactivate, which leads to chronic back pain.

If you spent too long getting acquainted with your couch last night, check out five easy types of stretches that will help relieve back pain, release shoulder tension, and remedy a stiff neck.

While teaching a Vinyasa Yoga class Saturday morning, I noticed three of my students shifting around while in Savasana (aka corpse pose), the relaxation pose done at the end of class where you lie on your back and just breathe. Afterward I asked if they were uncomfortable, and they all complained of an aching lower back.

It seems like an oxymoron that a resting pose would be so unbearable, but Savasana causes many people discomfort, including me. I've discovered some tips to prevent the unsettling back pain, so if you suffer during Savasana, give these a try. One might do the trick, or you might need to incorporate a few in your next yoga class.

• Skip inversions like shoulderstand. I know this pose tends to be a must-do at the end of a class, but since it's challenging for your neck and spine to extend in this manner, it's a common cause of pain during or after the pose. If you don't want to miss out on inversions altogether, lie on your back and extend your legs in the air while keeping your pelvis on the floor. If you absolutely can't give up shoulderstand, be sure to do Fish as a counterpose, which will help release your neck and lower back.
• Do modified backbends. Pressing yourself into a full backbend requires upper-body strength, but most of all you need a flexible spine. Compressing your vertebrae into a tunnel shape may be too much for your spine and back muscles, so do an easier version like Half Wheel or Camel with one hand on your foot at a time.

Learn more tips so you can say "ahhh" in Savasana instead of "owww."

Do you find that you have back pain after spin class? FitSugar reader livingthin turns to an expert for an answer and posted it in our 10 Pounds DOWN! community group.

According to a recent stat published in Women’s Health Magazine, 58 percent of professional cyclists experience lower back pain and experts think it may be even more common among casual riders who tend to sit too high or too far back in the seat, reports the magazine. "Sitting on a bike can often cause stiffness in the lower back or pain after a prolonged bike ride," says Dr. Yoav Suprun, DPT, and owner of SoBe Spine in Miami.

"The discs in the lumbar spine move backward (posteriorly) when we slouch forward on the bike (either outdoor or in a spin class). This mechanical change in the resting position of the spine can often start the stiffness followed often by slight pain or discomfort," explains Suprun.

One way to help prevent lower back discomfort (in addition to insuring your bike seat is in the proper position by asking your instructor to set you up properly) is to bend backward before and after a bike ride to make sure the back isn't stiff, says Suprun. "If it is difficult or painful to bend backward once, try to do 10-15 repetitions into the stiffness. Often the stiffness will subside with repeated movements into extension of the back (back bends)."

And Suprun recommends this "slouch-over correct exercise" for during your ride: create as large of a hollow in the small of the back as possible by doing an anterior pelvic tilt (as if pushing the belly button forward) and relax. Do this 15-20 times. "You may feel stiffness or slight discomfort in the first 10 repetitions and then it often becomes easier to do with more repetitions. Once you spend 15-30 minutes on the bike, do 15-20 repetitions of this movement, hold for two to three seconds in the anterior tilt and relax. Repeat 20 times."

Do you have a nagging exercise question or have a stellar workout to share? Post it in our 10 Pounds DOWN! group in the FitSugar Community!

Lower back pain is a common complaint, and if you suffer from it, the pain can make simple everyday activities like walking, taking the stairs, tying your shoes, and even sleeping unbearable. Although many people have chronic conditions or injuries that cause their discomfort, lifestyle choices may also be the culprit. Check out the list below and see if you can make some changes to prevent the pain.

1. You sit most of the day. If you sit at a desk or in a car most hours of your day, you're putting 40 percent more pressure on your spine than if you were standing. You're also most likely not taking many breaks to stretch and move around, and as the old saying goes, if you don't use it you'll lose it. Back muscles weaken when they're not used, and the vertebrae lose lubrication, which translates to pain. If you can't break free from your desk job entirely, break free several times a day to walk around and stretch out your muscles.
2. Your mattress is how old? Mattresses don't last forever and should be replaced every five to seven years. After that time, they're no longer providing you with the best support. Also note that a firmer mattress isn't necessarily the best choice for preventing back pain. It's best to try our different types of mattresses to see which one feels best to you and your back.
3. You're all about the ab exercises. A strong core protects your back, but crunches and sit-ups only work your abs. If one side of your core is stronger than the other, it creates an imbalance. So be sure to include strength training moves in your weekly routine that target your back muscles such as Superman lifts and opposite limb extensions.

To see what other reasons you may be having back pain read more

If you suffer from chronic back pain, grab a mat and head to the nearest yoga studio. New research funded by the National Institute of Health found taking regular yoga classes helps reduce pack pain and improves your mood and your ability to move. After 12 weeks, those in the study who took 90-minute yoga classes twice a week experienced a 42 percent reduction in pain and also reduced their intake of pain medication. Researchers also found that practicing yoga regularly decreased symptoms of depression by 45.7 percent.

About three quarters of the US population has issues with back pain, and more than $34 billion is spent on medical costs aimed at getting relief. If you suffer from back pain and have tried chiropractors or medication with no luck, it's time to give yoga a try. It increases flexibility and mobility, improves posture, and strengthens the core muscles. Aside from the physical benefits, yoga also reduces stress, improves your self confidence, and lifts your spirit. It's recommended you stick with a regular practice for at least 24 weeks in order to start seeing major improvements.

Tell me, have you tried yoga for its health benefits?