Lower back pain is no stranger to many people. With many jobs requiring sitting down for long periods or lifting heavy objects, the lower back is often the victim.
Yoga comes in as a great form of physical therapy to help alleviate many issues with our bodies. In this post, we'll highlight 9 of such poses. You can also use ankle sleeves and wrist sleeves to help your body recover while doing these yoga poses.
9 Yoga Poses for Lower Back Pain Relief
Yoga has countless poses, but we'll focus on the ones that help you reduce your lower back pain. Here are nine of them:
1. The Extended Triangle
The Extended Triangle pose, an understated champion in tackling lower back pain, brings more benefits than you might think. This unassuming pose pulls its weight, stretching your spine, hips, and shoulders to provide deep, soothing relief.
At the same time, it quietly toughens up your upper body. Don't overlook the power of this two-fold approach in addressing back pain, which often stems from tight muscles.
How to perform the Extended Triangle Pose
Start with your feet hip-distance apart and standing straight. Shift your right foot outward, keeping your left foot slightly inward. Stretch out your arms, and at your hip, reach your right arm down towards your right foot.
Look towards your left hand, ensuring your knees are straight but comfortable. Maintain this position for several deep breaths before switching to the other side.
2. The Cat-Cow
The Cat-Cow pose is another staple in yoga’s portfolio for easing lower back pain. This pose, with its rhythmic movement between two positions, targets your spine and abdominal muscles.
It aids in limbering your back, nurturing flexibility, and encouraging a strong and stable core.
How to perform the Cat-Cow Pose
Begin in a tabletop position, with your knees underneath your hips and hands beneath your shoulders. For the 'cow' pose, inhale, drop your belly towards the mat, lift your chin and chest, and gaze upward.
Transitioning into the 'cat' pose, exhale, draw your belly to your spine, and round your back toward the ceiling. Repeat these movements for several breaths.
3. The Downward-Facing Dog
The Downward-Facing Dog pose is not just iconic; it's thoroughly therapeutic for lower back pain. This pose elevates your hips, lengthens your spine, and distributes the weight evenly across your body.
The result? Less strain on your back muscles and more relief for your lower back.
How to perform the Downward-Facing Dog Pose
Start on your hands and knees with your knees hip-width apart. Lift your hips, forming an inverted "V." Push your hands into the mat, straighten your legs, and keep your head between your upper arms. This can cause a strain on your wrists, so you can wear a wrist sleeve to secure it.
Maintain this pose for a few breaths. Regular practice of the Downward-Facing Dog pose can be your ticket to enhanced back strength and reduced discomfort.
4. The Upward-Facing Dog
The Upward-Facing Dog wins a spot in your lower back pain relief remedy. This yoga pose opens up the chest and strengthens the entire back and upper body.
As you lift, you'll engage your back muscles, offering relief and bolstering your body against future pain.
How to perform the Upward-Facing Dog Pose
Begin lying flat on your stomach. Place your hands on the mat beside your ribs, fingertips pointing forward.
As you inhale, straighten your arms and lift your torso and legs a few inches off the floor. Keep your shoulder blades pressed against your back and lift through the top of your sternum. After a few breaths, lower back to the ground.
5. The Sphinx
The Sphinx pose is a serene pose that can help you reach the flow state. It also does wonders in strengthening your lower back and easing its pain.
It builds strength in the spine while soothing tight back muscles, offering a gentle stretch that promotes flexibility and comfort.
How to perform the Sphinx Pose
Lay on your stomach, extend your legs behind you, feet hip-distance apart. Position your elbows under your shoulders, forearms flat on the mat, palms down.
As you inhale, press your forearms into the mat and lift your chest, creating a slight backbend. Hold for a couple of breaths, then lower your chest back down as you exhale.
6. The Cobra
The Cobra pose is all about gently stretching and strengthening your entire back.
As you lift your chest off the ground, you'll squeeze your back muscles, encouraging them to loosen up, relieve tension, and potentially fend off future pain.
How to perform the Cobra Pose
Begin by lying down on your stomach with your legs extended behind you. Place your hands under your shoulders and keep your elbows close to your body. For this pose, you can wear an elbow sleeve to protect your joints from injuries.
As you inhale, begin to lift your head and chest off the floor by using the strength of your back, not the force of your hands. Keep your hips grounded and press your shoulder blades down your back.
After holding for a few breaths, lower your chest and head back down as you exhale.
7. The Bridge
The Bridge pose may be often used for the glutes, but it's an effective technique for those seeking lower back pain relief.
This yoga pose engages your back muscles in a supportive manner while stretching your chest, neck, and spine. The result is not only relieving tension but also building a more resilient body.
How to perform the Bridge Pose
Start lying flat on your back with knees bent and feet flat on the floor, hip-distance apart. Place your arms alongside your body, palms facing down.
Push your feet and arms into the floor, and lift your hips toward the ceiling. Hold for several breaths, then slowly lower your hips back down to the floor.
8. The Half Lord of the Fishes
The Half Lord of the Fishes is a seated twist that does wonders for your lower back pain.
This pose stimulates your spine while stretching your shoulders, hips, and neck. It brings balance and stability to your body by relieving tension and promoting flexibility.
How to perform the Half Lord of the Fishes Pose
Start seated with your legs extended. Bend your right knee, placing the right foot outside of your left thigh. Bend your left knee, drawing the left foot under your right leg.
Press your right hand into the mat just behind your hips, reach your left arm up, then twist to the right and hook your left elbow outside of your right knee. Look over your right shoulder, hold for a few breaths, and then switch sides.
9. The Child's Pose
The Child’s Pose imbues a sense of calm while directly addressing lower back pain. This pose, with its gentle stretch, offers a soothing experience for your spine, hips, and shoulders, effectively relieving back pain.
How to perform the Child’s Pose:
Start in a tabletop position. Spread your knees apart while keeping your big toes touching. As you exhale, lower your buttocks towards your heels and stretch the rest of your body down and forward.
Extend your arms in front of you, and rest your forehead gently on the mat. Engage in a few deep breaths before rising.
Final Words
These 9 yoga poses will stretch your muscles and ease your back pain. However, it's always recommended to be equipped with the proper gear. That's why the thermo recovery wear is excellent while doing these yoga poses
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