Various Yoga Poses For Lower Back Pain

Lower back pain can be incredibly uncomfortable and painful. In fact, some people lose a tremendous decline in quality of life as a result of their lower back pain. When it comes to relief for aches and discomfort of lower back pain, there are many options. One of the best methods to effectively reduce and alleviate the pain is to exercise.

Exercising – specifically breathing and stretching – helps by working out the muscles of the lower back so they aren’t so tightly knotted up. This is one of the biggest reasons why yoga can be so beneficial for the healing of lower back pain. Practicing yoga for lower back pain relief has been known to help many people suffering from chronic backache. Plus, there are many yoga poses you can do that aren’t very strenuous.

Here are some yoga poses for lower back pain:

Downward dog. This is one of the best yoga positions for relieving lower back pain, because it does not only stretch out your lower back – it also stretches out your upper back, thighs, hamstrings and even your arms. To get into this position, crouch down on the floor with your hands and knees on the mat. Then, slowly lift your rear end in the air with your arms stretched out in front of you, hands flat in front of you and your feet flat behind you. You need to get to the point where you are making an arch position with your body. While you are doing this yoga move, be sure to breathe deeply – in and out, in and out.

Read related article: The Best Exercises for Back Pain

Child’s pose. This can be another great yoga move for relieving lower back pain, because it is easy and it doesn’t take a yoga expert to learn how to do it. All you have to do is sit on your knees, then put your arms straight out in front of you. Then slowly stretch your arms down to the point where your hands are on the floor. Keep stretching and bending until you get to the point where your nose is about a quarter of an inch from the floor. This pose will have an amazing impact on stretching your lower back and you will feel relief almost immediately. There may be a moment of brief discomfort when you first begin, but if you relax and take deep breaths, it will alleviate some of the initial pain so you can get the most benefit from this yoga pose.

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Triangle. This yoga pose is great for strengthening your core. Your core is a group of muscles in the middle of your body that includes lower back muscles, abdominal muscles, and the muscles along the side of your body. When you have lower back pain, it is incredibly important to find ways to strengthen your core. A strong core means your back has more support and the weight of your body won’t be impacting the muscles in your lower back as much.

The triangle pose is simple. All you have to do is stand up and keep your legs apart. Then reach down with one hand and touch the ground. At the same time, lift your other hand the opposite way – towards the sky. Basically, you want your body to look like a triangle. You’ll know that you are in the right position when you can feel the muscles on your side stretching. Just make sure to repeat this pose with each side of your body a few times to the right and a few times to the left– all while inhaling and exhaling.

Read related article: How To Strengthen Your Lower Back

Cat and Cow pose. This is one of the best yoga poses for lower back pain because it won’t have too much impact on your lower back. Plus, this pose is incredibly simple to do. Everyone who has seen a cow or cat before can imagine how this pose is done.

Simply get on your hands and knees. Keep your back straight at first. To do the cow pose, drop your lower back and lift your head and neck. After that, do just the opposite – lift your back and lower your head, so that you look like a scared cat – this is the cat pose. Doing a few repetitions of this yoga pose while breathing slowly in and out will make you feel great. If it starts to feel like it’s too much, you can always stop, take a break, and resume whenever you want.

Upward facing dog. This is just the opposite of downward facing dog, but it is just as effective. Instead of making an arching position, you are doing what looks like a push up. This yoga move is great, because it will also work out your upper arm strength. It will also bulk up your upper back as well – all while stretching the lower back.

To do the upward facing dog, simply lie flat on the ground with your body as straight as possible. Then lift your upper body off the ground with your hands, keeping your palms firmly placed on the mat. The idea is to get your upper body off the ground as much as possible. You should be able to feel the burn in your arms. You will also feel your lower back stretching as you lift yourself. As with any yoga move, you want to be sure to breathe in and out whenever you stretch. Breathing purposefully will allow you to push your body further and it will help you relax.

Read related article: Guide to Back Pain Exercises

As you can see, using yoga for lower back pain can be a great way to alleviate the pain and discomfort.

Not only that, but yoga will also help ensure that you stay centered and stress-free – both of which will increase your body’s natural power to heal itself. When you are practicing yoga moves for lower back pain, make sure that you use a mat. Doing some of these poses on a hard surface can be quite uncomfortable. You may also want to wear the right yoga clothes – nothing too tight.

In the end it is important to note that yoga has actually been used for thousands of years to ease aches and pains in the body. The best part about yoga is that it can be done just about anywhere and it is fairly easy to do.

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