10 Yoga Poses or Exercises for Lower Back Pain
Welcome back to our informative blog site knowing steps 360 with our health & Fitness segment. There are quite a few yoga poses that can help with lower back pain, but I wanted to keep this list shot, but also relevant. So we've narrowed it down to my top 5. If you've taken a yoga class before, then I'm sure you'll recognize most of these poses.
If you're totally brand new to yoga, don't worry. These poses are easy, and gentle and don't require much flexibility. But also ones that were recommended to me by chiropractors and physical therapists. Let me know all 10 yoga poses for your lower back pain naturally.
No 1. Cat & Cow Yoga Pose
This simple yoga pose helps to open up your lower back, increase flexibility and give your spine a bit more movement. It's very gentle, but when you're doing it, only goes as far as your range of motion allows.
To do cat-cow, simply place your knees and hands on the floor (in a tabletop position) and begin by dropping your belly and lifting your head (this is cow). Next, drop your head and puff up your back (this is the cat). Repeat this 10 – 20 times, moving slowly and gently.
No 2. Child's Yoga Pose
Probably one of the best yoga poses ever, the child's pose is the standard resting pose in yoga. This pose is great for giving your lower back relief while still lengthening it. It's also great for opening up and stretching your shoulder muscles.
To do the child's pose, come down to your knees on the floor. Bring your toes together and spread your knees hip widths apart. Then slowly fold forward and lay your stomach on top of your knees. If possible, put your arms and hands above your head on the floor to get a good stretch into your shoulders. Stay in a child's pose for as long as feels good!
No 3. Spinal Twist Yoga pose
Twists have amazing benefits for your body. Not are they healthy for your spine, but they're also great for digestion. Think of twists as an internal ring out of your organs. Plus, they feel great.
To do a spinal twist, lie on your back. Bring one leg up to your chest and give it a gentle squeeze. Fold that knee across your body and allow it to rest on the ground. Take your gaze in the opposite direction of your knee and take at least 10 breaths. Come back to the center and repeat with the other leg.
No 4. Half Happy Baby Yoga Pose
I personally carry a lot of tension in my hips, so this pose mostly works that area of my body, BUT half happy baby (and full happy baby) are also really great for relieving tension on your lower back. If you are in a lot of pain or do not have great flexibility, I recommend sticking with half happy baby as it less pressure on your joints and doesn't involve quite as deep of a stretch.
LEARN HOW YOGA BURN SHEDS BELLY FAT AND REDUCES STRESS
To do half happy baby, lie on your back. Bring one leg up to your chest and give it a gentle squeeze. Grab a hold of the bottom of your foot (on the same leg) and straighten your calf. The bottom of your foot should be facing the ceiling and your shin will be perpendicular to your body. Hold for 10 – 12 breaths (moving back and forth if that feels good), then release and repeat with the other leg.
No 5. Legs Up The Wall Yoga Pose
My all-time favorite yoga pose because it just feels so darn good. I often end my yoga classes with my legs up the wall because it's relaxing, but also amazing for my lower back. Legs up the wall are a great way to straighten out your spine, remove pressure on your lower lumbar area, as well as drain lactic acid from your legs. It's actually also an amazing pose after you've done a tough workout and will help reduce muscle soreness.
%20small.jpg)
To do legs up the wall, scooch your butt as close to the wall as possible. Lay down parallel to the wall, then spin your body so your head is facing the center of the room and place your legs so they are going up the wall. Your body will essentially look like an “L” shape against the wall – your legs are up, and your body is flat on the floor. Lay in this pose for as long as feels good!
No 6. Eagle Yoga Pose
This more advanced posture requires balance and strength, but it can help to stretch and open your entire back. From Mountain Pose, with your knees slightly bent, lift your right leg and reach your right thigh over your left. Point your foot toward the floor, and either stop here and balance with your toes on the floor or hook your right foot behind your left calf.
For the arms, bring the right arm under the left and, with elbows bent, bring your palms together. You’ll get a powerful stretch by drawing your elbows up and hands away from your face.
No 7. Locust Yoga Pose
Locust is a great way to strengthen your back and buttocks. Lie on your stomach with your arms beside you, palms up, you and your forehead flat on the floor. Slowly lift your head, torso, arms, and legs away from the floor. As you do this, your thighs should be rotated slightly and you want to feel your body elongate from head to toe. Hold this for 30 seconds to a minute.
No 9. Bow Yoga Pose
Lying face down, reach your hands toward your ankles and grab hold one at a time. Slowly lift your chest and thighs away from the floor by drawing your chest forward and the back of your thighs toward the sky.
This posture is a wonderful way to strengthen the back muscles, but if you have a back injury, take this easy as it can be intense.
No10. Triangle Yoga Pose
Back pain can be helped, and in some cases prevented, with stretching and strengthening—and Triangle Pose can do both.
Stand with your feet about three feet apart and parallel to each other. Rotate your right foot so the right heel is in line with the arch of the left foot. With your arms extended to the side, tilt at the hip to reach your right hand toward the ground, on either side of your foot. Rotate your body to the side and reach the fingers of your left hand toward the sky.
Gaze at your left hand (as long as it doesn’t hurt your neck!) and hold for five to seven breaths before switching sides.
When it comes to back pain, prevention is key to a long and pain-free life, but listening to your body is also extremely important. Don’t force any posture that could cause injury. If your pain is extreme, you may want to seek medical attention.
Your Turn…
Now that you have these poses at your disposal, it's time to add them to your routine. When I was really struggling, I was doing these twice a day, morning and night. I recommend doing them whenever they fit into your schedule best. So find a time in the day that you can build these into your routine – because in the long run, consistency, rest and gentle movement is the fastest way to heal.
0 Comments