Yoga can be a great way to alleviate lower back pain by improving flexibility, strengthening core muscles, and promoting relaxation. Here are seven yoga poses that can help with lower back pain:
1 – Child’s Pose (Balasana)
Kneel on the floor, sitting back on your heels, and lower your torso forward, reaching your arms out in front of you. Rest your forehead on the mat or a cushion. This pose gently stretches the lower back and relieves tension.
2- Cat-Cow Pose (Marjaryasana-Bitilasana)
Begin on your hands and knees, aligning your wrists under your shoulders and your knees under your hips. Inhale, arch your back, and lift your tailbone and head, creating a concave shape (cow pose). Exhale, round your back, tuck your chin to your chest, and tuck your tailbone under (cat pose). Move between these two poses, syncing your breath with the movement.
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3 – Downward-Facing Dog (Adho Mukha Svanasana)
Start on your hands and knees, then lift your hips up and back, forming an inverted V-shape with your body. Keep your arms straight, fingers spread wide, and press your heels toward the ground. This pose lengthens the spine, stretches the hamstrings, and relieves tension in the lower back.
4- Sphinx Pose (Salamba Bhujangasana)
Lie on your stomach with your forearms on the ground, elbows under your shoulders. Press your forearms down and lift your chest off the ground, keeping your hips and legs relaxed. Sphinx pose strengthens the muscles along the spine and can help relieve lower back pain.
5- Supine Twist (Supta Matsyendrasana)
Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides, palms facing up. Drop your knees to one side, keeping your shoulders on the ground, and gaze in the opposite direction. Hold the pose for a few breaths, then switch sides. This gentle twist releases tension in the lower back.
6- Bridge Pose (Setu Bandhasana)
Lie on your back with your knees bent and feet hip-width apart. Press your feet into the ground, engage your glutes, and lift your hips off the floor. Interlace your fingers beneath your pelvis and roll your shoulders back to open your chest. Bridge pose strengthens the back muscles, stretches the hip flexors, and improves spinal flexibility.
7- Pigeon Pose (Eka Pada Rajakapotasana)
Start in a high plank position, bring your right knee forward and place it behind your right wrist. Slide your left leg back, straightening it behind you. Lower your upper body down, resting on your forearms or a cushion, if needed. Repeat on the other side. Pigeon pose opens the hips and stretches the muscles in the lower back and glutes.
Remember to listen to your body and only go as far as feels comfortable. If you experience any pain or discomfort during these poses, modify them or consult a yoga instructor or healthcare professional for guidance.
