Here Are Some 12 Yoga Poses To Help Relieve Lower Back Pain | Stretching And Pain Relief Exercises For Back.
12 yoga positions to Relieve back pain.
- Child pose
- Cat & cow pose
- Downward dog
- Crescent lunge on one knee
- Warrior pose
- Triangle pose
- Revolved triangle pose
- Locust pose
- One leg forward fold
- Knees to chest
- Twist
- Corpse pose
How to Do Yoga Poses To Help Relieve Lower Back Pain
1. Child’s Pose – 1 to 3 minutes
“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”.
- With your knees and 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.
- Lengthen your neck and spine by separating your ribs from your tailbone and away from your elbows.
- Rest your chin on the table, with your arms spread out in front of you.
- Keep it for 1 to 3 minutes.
2. Cat/Cow pose – 1 to 3 minutes
This makes a good flexion and spine extension, encourages stability, and “it also helps to relieve some discomfort in the lower back. Cat / Cow pose also lets you get to know whether your neutral spine is not too rounded, which can also enhance posture.
- Start with wrists in front of your knees, and bend over your knees.
- Take a long inhalation, and lower your spine on the exhale, bend your head to the floor (this is the cat position).
- Inhale and raise your shoulders, chest and tailbone to the ceiling.
- Do so within one to three minutes.
3. Downward Facing Dog – 1 to 3 minutes
Sometimes, since our legs back is so close, we experience lower back pains. 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.
- Keep your hands on the floor like Child’s Pose, sit on your knees, then raise the butt and push 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.
- Keep it for 1 to 3 minutes.
4. Standing Forward Bend
This pose also stretches the legs back and lengthens the spine, all of which alleviate the lower back. If straightening your legs hurts your back, 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 joint together.
- Straighten your legs as far as you can, and put your toes together.
- 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 it for 1 to 3 minutes.
Pro tip: “Try to have 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 produces a fairly normal lower back curve.” 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 your stomach and thighs on the floor 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 in place for 1 to 3 minutes.
6. Knees to Chest With Slow Rock – 1 to 3 minutes
Add a slow rocking motion to this simple stretch, because it “gives you a sweet, natural massage of body.”
- Hug both of your knees into the chest.
- Slowly rock your body back and forth while keeping your legs tightly.
- Keep this pose for one to three minutes.
7. Pigeon Pose lying down-1 to 3 minutes, each leg
This moves, also known as “figure-four,” spans the legs, butt and inner thighs.
- Lie on the bottom.
- Cross your right foot over your left leg, 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 on sides and repeat.
8. Reclined Supine Twist – 1 to 3 minutes
This is a perfect stretch that will offer some pain relief for the lower back if you’re tight. 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 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.
- 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, then repeat on the other side.
These Are Some Yoga Poses To Relieve Lower Back Pain
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