Find more about yoga poses for lower back pain in our guide. We’ll give you a few moves that you can incorporate into your yoga routine. Get started right now!
Lower back pain is a common cause of discomfort while working out, especially in yoga. You depend on your muscles both in your core and back. If you’re having aches and pains, doing yoga can be a bit harder and uncomfortable. It’s best to rely on modified yoga routines to help avoid this.
Yoga is known for its benefits in strengthening your core muscles and keeping you flexible. By learning modified yoga poses, you can get the same benefits for your lower back and full body as regular ones. Except for this time, you’ll be without the pain or discomfort.
So, here’s a few moves and poses to include in your yoga for lower back pain session.
1. Supine Twist
A supine twist is exactly what it sounds like — twisting your spine. It’s an excellent move for stretching your upper and lower back, while also relieving built-up tension. Overall, it’s the most relaxing yoga pose, perfect for the start of your workout and great for your lower back too.
To perform a supine twist, lay down on the ground with your stomach facing towards the ceiling. From there, put your arms in a T-shaped position and twist your legs to the right. Bring your knees upwards towards your chest while keeping your neck in a neutral position.
While holding your shoulders glued to the ground, maintain this position for at least 3 minutes. Take a deep breath and suck in before exhaling through your nose. From here, switch sides and repeat for another 3 minutes.
2. Cat & Cow Pose
A cat and cow pose is a simple movement that can be done to stretch the hips and spine. It’s excellent for lower back pain and often is recommended by health professionals to help alleviate some lower back tension. It should be added to the beginning of a workout, as it aids in stretching rather than working out the muscles.
To perform a cat and cow pose, start with your hands and knees on the ground. Take a deep breath and inhale while arching your back towards the ceiling. Then, exhale and move your torso towards the ground. Repeat this a few times while holding it for at least a minute.
It’s important to breathe while performing this move, as it will help relieve tension and allow the muscles to relax. Focus on feeling the muscles throughout your backstretch and then rest after you perform this exercise. We recommend doing it at least six times to get the full benefits.
3. Sphinx Pose
The Sphinx pose is an excellent choice to incorporate into your yoga workout if you have a lot of pain in your lower back and other spine sections. It’s perfect for relieving lumbar pain and reducing tension. The lower back tends to be overworked if you’re either slouching, have poor posture, or stuck at a desk job. The sphinx pose can help ease these symptoms and allow you to go about your day more comfortable.
To perform this pose, lay down on your belly with your legs and arms extended. Slowly drag your elbows towards your shoulders and push up so that your back is arched, and your torso is almost horizontal to the ground. From here, tighten your muscles and stretch while holding this pose for around 3 minutes.
This position is perfect for stretching out your muscles and improving your flexibility. While doing it, you should feel a slight pull on your torso, back, legs, and arms. It can work as a full-body stretch, creating a relaxing atmosphere for your body to work out afterward.
4. Downward Facing Dog
Another major cause of back pain is likely because the back of our legs is tense and tight. It’s best to stretch out the lower back and also strengthen your thighs and hamstrings to help relieve this feeling. Thus, yoga poses like this one help you prevent tension and get rid of lower back pain.
To perform a downward-facing dog, you must first be on all fours on the ground. From here, take your body and press your butt upwards until you’ve made an upside-down “V” shape with your body. Spread your fingers out and hold both your arms and legs at hip-width.
After you’ve got into position, hold it for up to three minutes at a time. You can repeat as many times as is necessary. You should feel the tension relieve in your hamstrings, lower back, and in the gluteus maximus area.
5. Extended Triangle
Now that we’ve covered the lower back, it’s time to focus on other types of back pain. A stiff neck is one of the major contributors. An extended triangle pose can help alleviate backaches, stiff necks, and also sciatica. As well, it helps relieve tension in your hips, butt, shoulders, and legs.
To perform an extended triangle, start by standing with your feet slightly apart. Take your right foot and face them forward while taking your left foot and facing it at an angle. You’ll then want to lift your arms so that they are parallel to the floor and extend your hand outwards. From there, take your arms and tilt forward, keeping them extended. Bring them downwards towards your feet and extend your other arm to the ceiling.
Hold this pose for approximately one minute while steadily breathing. You can move your head and either look down towards the ground or up at the ceiling. This can help relieve neck tension or make a stiff neck looser. After you’re done with one side, you should also switch to the other one.
6. Upward Forward Bend Release
By performing an upward forward bend, you can help relieve tension that’s been built up in the hamstrings and lower back. These points of strain are often a culprit of lower back pain throughout your day. Additionally, this move can help release tension in your shoulders, as well.
To perform an upward forward bend release, start by standing upwards with your feet shoulder-width apart. Take your knees and slightly bend them so that they aren’t locked. You’ll then want to bend forwards and touch down towards the floor. Stretch as far as you can reach without it being uncomfortable.
As long as you feel a slight burn and tugging in your hamstrings, you are bending far enough. Hold this position for a least one minute. Over time, you’ll find that it will be increasingly easier to bend further, so don’t stress if you can’t do the first few times.
7. Camel Pose
A camel pose is among those yoga poses that can be beneficial if you want to relieve all your lower back tension and pain. Although it’s not recommended for beginners because it requires some strength and balance. It also has been praised for helping increase the efficiency of your digestive system.
Sit on the floor with your legs underneath your bottom. From there, sit up so that your lower legs are on the ground, but you are on your knees. Now, arch your back and extend your arms backward and grab onto your ankles.
Stretch your core outwards and bend backward while holding the position. Maintain it for up to one minute before letting go. Remember, it’s important to inhale and exhale slowly as it helps release tension in your body.
8. Locust Pose
A locust pose is ideal for those looking to stretch their full body. The posture includes an extension of the arms and legs, while also flexing your core muscles. This, in turn, helps relieve built-up tension in your shoulders, neck, legs, and back.
Start by laying down on the ground with your belly flat on the ground. From there, reach your arms straight out in front of you and extend your legs outwards as well. Slowly press them off the ground before holding them upwards towards the ceiling.
Hold it for at least 20 seconds before going back down. Repeat this move no less than three more times before ending the exercise. If done correctly, you’ll feel that your whole body is much less tense and feels relaxed.
Hopefully, you’ve found a few different yoga poses that can help alleviate back pain.
It can be easy just to try and go to a chiropractor or take pain medicine, but those don’t always help the underlying issue. Stretching has been proven to be beneficial and effective for relieving back pain.
Author Bio: Lavera Stewart is an expert fitness instructor with seven years of yoga experience. She regularly writes on gym-expert.com, tackling various topics of high interest for men and women who are trying to improve their health.