Taking Care of our Lumbar Spine

I have lived with lower back pain for the past ten years. Physical therapy helped, but it was not the cure I had hoped it would be. The results of  an xray & subsequent MRI of my lumbar spine determined that I have Degenerative Disc Disease in discs L4-L5. In addition, rotation of the spine (scoliosis). Sounds pretty ominous doesn't it. but it explained why I had this pain that seemed to never go away. According to statistics, 75-85 % of Americans suffer from lumbar spine pain. The causes can be tied to poor  sitting posture-in appropriate strength in the lower back-mobility of the spine-frequent forward bending & lifting heavy items. The list does not end here. 
I recently attended a seminar on Back Pain & Sciatica to get a better understanding of my diagnosis and to find out how I can help those, like me, that I work with who also suffer from lower back pain. 
The diagram below displays the five parts of the spine. The lumbar spine makes up the curve in our lower back before taking us to the sacrum. 

Lumbar Spine 

The lumbar spine (lower back) consists of five vertebrae in the lower part of the spine between the ribs and the pelvis. The bones (vertebrae) that form the spine in the back are cushioned by small discs. These discs are round and flat, with a tough, outer layer (annulus) that surrounds a jellylike material called the nucleus. Located between each of the vertebra in the spinal column, discs act as shock absorbers for the spinal bones. Thick ligaments attached to the vertebrae hold the pulpy disc material in place. Of the 31 pairs of spinal nerves and roots, five lumbar (L1-L5) and five sacral (S1-S5) nerve pairs connect beginning in the area of the lower back (aans.org).

"The psoas is a deep-seated core muscle connecting the lumbar vertebrae to the femur.The psoas major is the biggest and strongest player in a group of muscles called the hip flexors: together they contract to pull the thigh and the torso toward each other. The hip flexors can become short and tight if you spend most of your waking hours sitting, or if you repeatedly work them in activities like sit-ups, bicycling, and certain weight-training exercises." (Yoga International). The Psoas is a major player in our
standing upright and our posture. The Psoas spans from the inner thigh, across the pubic bone, then sinking down deep into the torso connecting to the spine at L1, L2, L3 and L4. This is where the back of the diaphragm connects to the spine. Diaphragm and Psoas are intimately interconnected. (Patricia Green-Sotos)

What is the nature of your pain? Is in mechanical (movement) or non-mechanical (physical makeup)? Is the nature of the pain a result of the miles of nerves in your body becoming restricted and not gliding as they should? What is the appropriate care regime: xrays, MRI's, injections, surgery? Is a medical solution the only solution? Thankfully, no. 
The presenter showed us a slide of a group practicing Tai Chi and another Yoga. My heart was so pleased.  I have been practicing yoga for over 15 years and I firmly believe that my back would be much worse were it not for yoga (I also lift weights, play tennis & step).  I try very hard to be proactive in my programs so that I don't find myself becoming reactive and making appointments for shots or having to discuss surgery.
There are  other proactive approaches one might try such as acupuncture, massage therapy, chiropractic care or physical therapy. Our presenter stated that, in her opinion, surgery is the most common but also the least effective. Injections are a short term fix (I have had two sets of shots in my back over the past ten years), the side effects may be uncomfortable (I had a flushed face for three days), and most importantly, they may have no impact on your disability. She really stressed "conservative care," treating pain with non-surgical techniques.  
I have designed a Mindful Sequence which focuses on strengthening your lumbar spine. Please adapt, modify, or change any asana if you find that it is impacting your lower back. 

Props: 2 Blankets, Bolster, Strap 

MINDFUL YOGA: LUMBAR SPINE

Strengthening vs Stretching

Neutral Spine: Don’t push down

OPENING

C.R or Seated Meditation

BACK

Dead Bug Series

Hamstring Stretch/Strap

Knee In/Hold/Point - Flex Foot

SIDE/HIP ABDUCTOR

Clam/Knees Bent/Top Leg

BELLY

Glute Strengthening/Lay on Folded Blanket

Prone Press Up/Cobra

Child’s Pose/Side Stretch

TABLETOP

BirdDog

CNC

Low Lunge/Psoas

STANDING

Sitting Wall Squats

Squats

BACK

TVA Strengthening/Reach Up

Bridge w/Toes Up-Heels Down

Figure 4/Piriformis

RELAXING

Supine Twist/Feet Together

Savasana (knees over Bolster)

 Love to hear from you. Thanks: Debra 

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Resources:
https://www.aans.org/Patients/Neurosurgical-Conditions-and-Treatments/Low-Back-Pain

Psoas Diagram: https://my.clevelandclinic.org/health/diseases/15721-psoas-syndrome