In our normal day to day postures of sitting, walking, running, standing, we unknowingly put considerable pressure on our spine. Those of us who have sedentary jobs bend over a keyboard for hours together. When we sit this way without giving our spine a full back support, we also develop many spinal ailments due to lack of proper circulation of blood around the spine. These ailments include chronic backaches, sprain in the back, and also sciatica, spondylitis, slipped disc, etc.
The Cat cow yoga pose is a very useful exercise to reduce lower back pain. This pose is all about the movement of the spine by curving the back up and down from a position of being on all fours. This exercise seeks to increase the circulation of blood around the spine and nourish the tendons and ligaments around it to give us a supple spine. This pose also helps us to reduce the tension that accumulates around the spine.
You start from a position of being on all fours. When you are in this position, ensure that your spine is not curved either to the right or the left. Also check if your wrists are directly under your shoulders and your knees are directly under your hips.
Inhale deeply and curve your back downwards to bring your belly button to its lowest point. As you do this also lift your head and curve your neck. Your spine receives a stretch in one direction as you do this. Pause at this position for between three to five breaths, or as long as you are comfortable and then move on.
Come back to a neutral position where your back is neither curved upwards or downwards, and the crown of your head is in a straight line with your spine and tailbone, to the extent possible.
Inhale, and as you exhale, engage the muscles of your abdomen and draw your belly button inwards as you lift your back to curve your spine upwards. Your back is now arched, so that the center of your back is the highest point in your posture. When you do this, drop your shoulders downwards as you also lower your head between your arms. Pause at this stage for some time, before getting back into a neutral position, and then again curve your back downwards.
Repeat the cycle of these movements for some time before you exit this pose.
Sources:
http://shoulderexercises.org/600/yoga-for-lower-back-pain-cat-cow-yoga-pose-for-lower-back-pain/
Cat-Cow Pose - Yoga Pose for Spinal Alignment
http://backandneck.about.com/od/yogaforbackpain/p/yogabackpcatcow.htm
Yoga for Lower Back Pain: Cat Cow Yoga Pose for Lower Back Pain
http://www.youtube.com/watch?v=LodlEH6TluM
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