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10 Best Yoga’s for Lower Back Pain

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An estimated 84 percent of people may experience low back pain.The lower back is made up of the vertebrae of the spine, ligaments and muscles. Intervertebral discs are found in the spine, Back pain is actually one of the most common reasons that people visit the doctor. Fortunately, new studies are supporting yoga’s efficacy and many individuals are turning to the practice for help. While there’s a lot you can do in your daily life, from working to strengthen your core to avoiding sitting for too long, a daily dose of yoga poses certainly won’t hurt.

10 Best Yoga’s for Lower Back Pain

While yoga isn’t a good idea if you have severe pain, those with occasional soreness or chronic aches may greatly benefit from certain postures that can help lengthen your spine, stretch and strengthen your muscles, and return your back to its proper alignment. While we can’t help with your unfortunate seatmates, we can offer a way counteract all that sitting. The following yoga poses help relieve an achy back, open up hip flexors, and even provide a mini-workout while you’re on the go.

Here 10 Effective Yoga Poses for Lower Back Pain:

1. Malasana Pose:

How To Do:

Malasana 1

Start in standing position with feet hip width, toes turned out. Squat down deeply. Bring your hands together at heat center in prayer position as you press your elbows into the inner thighs. Option to open twist to each side. For support, a balancing block can be placed under the butt.

The malasana will stretch your body through the thighs, groin and lower back. Additionally, this move helps to supports digestion, and the ascending and descending colon to help ease any discomfort in your lower abdomen.

2. Cat /Cow Pose:

This is the simplest pose of the sequence, and the best to do if you only have time for one posture. Cat-Cow stretches your spine both ways and gets it warmed up for the rest of the sequence.

How To Do:

cat cow pose 412

Start in a table top position with your shoulders over your wrists, hips over your knees, and fingers spread wide. As you inhale, go into ‘cow’ position by lifting your head and tailbone and letting your belly drop toward the floor. As you exhale, come into ‘cat’ position by pulling your abdomen up, rounding your spine toward the ceiling and tucking your chin in toward your chest.

Continue to synchronize these movements with your breath, or spend a few extra breaths in ‘cow,’ as this really helps to open the lower back. Take 5-10 breaths here, and then proceed to the next pose.

3. Pigeon Pose:

Pigeon Pose 3

From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes.

4. Child’s Pose:

child pose 4

Not only is Child’s Pose an amazing way to relax, it can also stretch your entire back and your hips. Start on all fours, keep your arms forward and sit back so your butt is resting just above your heels. Hold and breathe deeply, feeling the breath reach all the way into your hips. The more you extend in either direction, the more you’ll feel relief.

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