Yoga Poses To Relieve Lower Back Pain

Yoga Poses To Relieve Lower Back Pain

Here Are Some 12 Yoga Poses To Help Relieve Lower Back Pain | Stretching And Pain Relief Exercises For Backbone

12 yoga positions to Relieve back pain.
How to start with the child’s pose spreads through all 12 poses.

  1. Child pose
  2. Cat & cow pose
  3. Downward dog
  4. Crescent lunge on one knee
  5. Warrior 1
  6. Triangle pose
  7. Revolved triangle pose
  8. Locust pose
  9. One leg forward fold
  10. Knees to chest
  11. Twist
  12. Corpse pose

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How to Do Yoga Poses To Help Relieve Lower Back Pain

1. Child’s Pose – 1 to 3 minutes

child pose

“Child’s Pose eliminates the strain from your lower back by elongating and aligning the spine, which will decompress it and give you a nice stretch,” says Tyler.

  • With your knees hip width apart and your feet behind you, kneel on your mat. Take a deep breath in, then lie your body over your thighs as you exhale.
  • Seek to lengthen your neck and spine by separating your ribs from your tailbone and away from your elbows, the top of your head.
  • Rest your chin on the table, with your arms spread out before you.
  • Keep in for 1 to 3 minutes.

2. Cat/Cow – 1 to 3 minutes

cow/cat pose

“This is probably my absolute favorite back line,” Tyler says. This makes a good flexion and spine extension, encourages stability, and “it also helps to relieve some discomfort in the lower back.” Cat / Cow also lets you get to know whether your neutral spine is not too arched and not too rounded, which can also enhance posture.

  • Start with your shoulders over your wrists on all fours, and hips over your knees.
  • Take a long inhalation, and round your spine on the exhale, and lower your head to the floor (this is the’ cat’ position).
  • Inhale and raise your shoulders, chest and tailbone to the ceiling as you arch for’ cow’ on your back.
  • Perform so within one to three minutes.

3. Downward Facing Dog – 1 to 3 minutes

Downward Facing Dog

“Sometimes, since our legs ‘ back is so close, we experience lower back pains,” Tyler says. Down Dog is an ideal way to stretch out your calves and hamstrings. You should bend your knees a little bit to make the stretch more comfortable, if you are extra close.

  • Hold your hands on the floor from Child’s Pose, sit on your knees, then raise the butt and press back into Downward Facing Dog.
  • Stretch your fingers out far. Act to straighten your knees, and lower your heels to the ground.
  • Relax your head between your arms and turn your attention through your legs or up to your button on your chest.
  • Keep in for 1 to 3 minutes.

4. Standing Forward Bend

Standing Forward Bend

This stretch also stretches the legs back and lengthens the spine, all of which alleviate the lower back. If straightening your legs hurts your back, Tyler suggests, change it by keeping the knees slightly bent.

  • Slowly step up from the Downward Facing Dog to the top of your board. Stand apart, with your feet big back.
  • Straighten your legs as soon as you can, and put your torso up.
  • Bring your chin in to your stomach, relax your shoulders and stretch your head’s crown toward the floor to build a long spine.
  • Keep in for 1 to 3 minutes.

Cyrelson’s Pro tip: “Try talking about having your butt stuck out during this move so the bend is coming from your thighs, not your back.”

5. Sphinx Pose – 1 to 3 minutes

Sphinx Pose

“Sphinx pose produces a fairly normal lower back curve,” says Tyler. It also stimulates the abs a little bit, which is helpful to benefit the lower back.

  • Lie on your back, your legs together and straight behind you.
  • Place your elbows on the floor under your shoulders and forearms as you raise your chest off the floor.
  • Place the floor on your hips and thighs and imagine lengthening your spine while keeping your shoulders relaxed.
  • Just sit up and feel a good stretch in your lower back. Do not hyperextend, and if you start to feel any pressure or pain, stop immediately.
  • Keep the place for 1 to 3 minutes.

Cyrelson recommends tucking your tailbone beneath and dragging your belly button against your spine to prevent backward hyperextension.

6. Knees to Chest With Slow Rock – 1 to 3 minutes

Knees to Chest With Slow Rock

Tyler says she likes to add a slow rocking motion to this simple stretch, because it “gives you a sweet, natural massage of body weight.”

  • Hug both of your knees into the chest.
  • Slowly rock your body back and forth while keeping your legs tightly.
  • Perform so within one to three minutes.

7. Reclined Pigeon Pose – 1 to 3 minutes, each leg

Reclined Pigeon Pose

This moves, also known as “figure-four,” spans the legs, ass and inner thighs, says Tyler.

  • Lie on the bottom.
  • Cross your right quad over your left foot, and bend your right knee.
  • Keep your right leg back, and bring it softly to your stomach.
  • Hang in there for one to three minutes until you reach a relaxed stretch.
  • Turn between sides and repeat.

8. Reclined Supine Twist – 1 to 3 minutes

Reclined Supine Twist

Tyler says this is a perfect stretch for the lower back, and if you’re tight, will offer some pain relief. However, for some people, twisting motions can irritate the lower back. If this stretch starts to hurt, then stop. You can also try to place a towel under your thighs, if you are super close, she says, to help you ease it.

  • Lie on the bottom.
  • Upper your knees to the shoulders. Then, lower both of your knees to one side while you twist your body in the other.
  • Seek to keep your knees and hips in line with each other as you lower them to the floor, and bring your shoulders up to the ceiling as straight as possible.
  • Keep for one to three minutes this stretch, then repeat on the other side.

These Are Some Yoga Poses To Relieve Lower Back Pain

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