Yoga is a great way to strengthen your core and improve your posture, which can help alleviate lower back pain. It’s important to remember that not all yoga poses are created equal, and some may be more beneficial than others for targeting the lower back. Here is an 8 yoga poses that can help relieve lower back pain:
1. Cat-cow pose
Cat-cow pose, also known as Chakravakasana in Sanskrit, is a gentle yoga pose that involves moving the spine and torso. It is a great way to warm up the body before a yoga class or can be practiced on its own to release tension in the back, neck, and shoulders. Here’s how to do it:
- Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
- On an inhale, arch your back and lift your head and tailbone towards the ceiling, letting your belly drop towards the floor. This is the cow pose.
- On an exhale, round your spine and drop your head towards the floor, bringing your chin towards your chest, and pulling your belly button towards your spine. This is the cat pose.
- Repeat these movements, inhaling into cow pose and exhaling into cat pose, for 5-10 breaths.
- You can also add variations to this pose by moving your hips from side to side or by circling your torso.
2. Downward-facing dog
Downward-facing dog is a yoga pose that is widely practiced in yoga studios and fitness centers. It is a fundamental pose that is often used as a resting pose, transition pose, or warm-up pose. The pose is also known as Adho Mukha Svanasana in Sanskrit.
To perform the pose, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Spread your fingers wide and press your palms into the ground. Curl your toes under and lift your hips up and back, straightening your arms and legs. Your body should form an inverted V-shape.
Press firmly into your hands and feet, lengthen your spine, and draw your shoulder blades down your back. Keep your neck relaxed and gaze towards your navel. Hold the pose for several breaths, then release by dropping your knees to the ground.
Downward-facing dog is a beneficial pose for many reasons. It stretches the hamstrings, calves, and spine, strengthens the arms and legs, and improves circulation. The pose also helps to calm the mind, relieve stress, and increase energy.
3. Child’s Pose
Child’s Pose is a yoga position that is often used as a resting pose during a yoga practice. It is an easy and gentle pose that can help to calm the mind, relieve stress, and release tension in the body.
To do Child’s Pose, start on your hands and knees on a yoga mat. Bring your big toes together and sit back on your heels. Keep your knees hip-distance apart and let your forehead rest on the mat. Rest your arms alongside your body with your palms facing up or bring them forward, stretching them out in front of you.
Take slow, deep breaths in and out, focusing on relaxing your body and mind. You can hold this pose for as long as you like, and it’s often used as a way to rest and restore during a yoga practice.
Child’s Pose has many benefits, including:
- It gently stretches the hips, thighs, and ankles.
- It can help to relieve back pain and tension in the spine.
- It calms the mind and reduces stress and anxiety.
- It can help to improve digestion.
- It is a great pose to use as a restorative pose during yoga practice.
4. Standing Forward Bend
The Standing Forward Bend, also known as Uttanasana in Sanskrit, is a yoga posture that stretches the entire spine, hamstrings, and calves, while also calming the mind and relieving stress. Here’s how to do it:
- Begin in Mountain Pose, standing tall with your feet hip-width apart and your arms at your sides.
- On an exhale, slowly fold forward from the hips, reaching your hands towards the floor. If you can’t touch the floor, you can place your hands on blocks or hold onto your shins.
- Let your head hang heavy and relax your neck.
- Bend your knees slightly if you need to release tension in your lower back or hamstrings.
- Breathe deeply and hold the pose for 30 seconds to 1 minute.
- To release the pose, inhale and slowly roll up to standing one vertebra at a time.
5. Sphinx Pose
Sphinx Pose, also known as Salamba Bhujangasana or Supported Cobra Pose, is a gentle backbend yoga pose that can help to increase spinal flexibility and strengthen the muscles of the back, chest, and shoulders.
To perform Sphinx Pose, follow these steps:
- Lie face down on your mat with your legs extended behind you, hip-width apart, and your hands on either side of your shoulders.
- Press your forearms and palms into the mat while lifting your head, chest, and upper torso off the ground.
- Keep your elbows close to your sides and your shoulders relaxed away from your ears.
- Gently draw your shoulder blades down and back, opening your chest and lengthening your spine.
- Hold the pose for 30 seconds to a minute, breathing deeply and relaxing into the stretch.
- To release, lower your torso back to the mat and rest with your head turned to one side.
6. Knees to Chest With Slow Rock
Knees to chest with slow rock is a simple and effective exercise that can help to relieve lower back pain, improve flexibility, and increase core strength. In this exercise, you lie on your back with your knees bent and feet flat on the floor. From there, you lift your knees up towards your chest, wrapping your arms around them and holding onto your shins or behind your knees.
Once you have your knees pulled up to your chest, the slow rock comes into play. Gently rock back and forth, focusing on keeping your lower back flat on the floor. The goal is to increase the stretch in your lower back and hips with each rock.
To get the most out of this exercise, it’s important to keep your movements slow and controlled. Don’t rush through the motions or bounce your knees up and down. Instead, focus on a smooth, steady movement that allows you to deepen the stretch gradually.
7. Reclined Pigeon Pose
The Reclined Pigeon Pose, also known as Supta Kapotasana, is a yoga posture that is beneficial for stretching the hips, thighs, and groin area. It is also known for relieving tension in the lower back and improving flexibility.
To practice the Reclined Pigeon Pose, follow these steps:
- Lie down on your back and bring your knees up towards your chest.
- Cross your right ankle over your left knee, flex your right foot, and gently press your right knee away from your body. You should feel a stretch in your right hip and thigh.
- If you feel comfortable, you can lift your left foot off the ground and hold onto the back of your thigh with both hands. This will intensify the stretch in your right hip and glute.
8. Reclined Supine Twist
The Reclined Supine Twist is a yoga pose that helps to gently stretch the muscles in the back, hips, and shoulders. It is also great for improving spinal mobility and digestion. To perform this pose, follow these steps:
- Lie down on your back with your arms extended out to the sides, palms facing down.
- Bend your knees and bring your feet flat on the ground, hip-distance apart.
- Take a deep inhale and on the exhale, gently lower both legs to the right side of your body, bringing your right knee as close to the ground as possible.
- Turn your head to the left and gaze over your left shoulder, feeling the stretch in your back and hips.
- Hold this position for several breaths, then inhale and gently bring your legs back to the center.
- Repeat on the other side, bringing your legs to the left and turning your head to the right.