Do you suffer from lower back pain? There are medicines, home remedies, and exercises to reduce lower back pain. But, a practical solution is to perform yoga poses for lower back pain. Several yoga poses can help to stimulate the lower back and release the accumulated tension. Here, you’ll find the best yoga poses for lower back pain.
Low back pain generally occurs in the lumbar muscles. Body posture or discomfort in the sciatic nerve is some of its causes. But do not worry. The following yoga poses will help you to relieve lower back pain. Read on!
Yoga Poses For Lower Back Pain
1. Sphinx Pose
In this pose, the spine is stretched. It stimulates the abdominal muscles and improves circulation. And even more important, it rejuvenates and releases tension from the lower back.
How To Do:
- Extend face down with your belly resting on the floor, and your legs stretched.
- Hold your chest high with your forearms on the floor, and you should look straight ahead and keep your shoulders down.
2. Half Spinal Twist Pose
How To Do:
- Sit with your legs straight forward and your back straight, bend your right leg with your foot toward your left buttock.
- Now bend your left knee by passing your foot over your right leg. The sole of the left foot is firm on the ground, and the knee points towards the ceiling.
- Next, make a twist, place the right elbow in front of the left knee and bring your left hand behind your spine or your left buttock and support it on the mat.
- Inhale and extend your back, exhale and try to deepen the torsion.
- Stay in this position for five breaths.
- Direct your gaze over your left shoulder.
- Repeat the same to the right side.
3. Wind-Relieving Pose
How To Do:
- Lie on the mat, bend your knees, and bring them close to your chest, hug your legs above your knees, and swing left and right and forward and backward.
- Try to relax your shoulders, let them loose, and don’t let your hips separate from the ground.
- Take several deep breaths, and in each of them, bring your knees closer to your chest.
4. Downward Facing Dog Pose
It is one of the most common postures in yoga, and it is a posture of relaxation when you take a practice time.
How To Do:
- Place yourself on the mat, in the four-posture, with the knees on the mat just below the hips and the fingers of the open hands firmly on the mat, the wrist and shoulders are aligned.
- With control, bring your hips back and up, slowly stretching your back until you get a straight line with your arms.
- On the other hand, stretch your legs and if you can rest your heels on the mat.
- If you do not support your heels on the mat, nothing happens, the important thing is that this position is that the back is stretched.
- Over time, you can also stretch your legs. Hold at least five deep breaths.
5. Half Bridge Pose
How To Do:
- Lie on your back, flex your knees supporting the soles of the feet on the floor. Check that your heels are below your knees and the width of your hips.
- Projects the sacrum in the same direction as the knees, seeking to stretch the front of the thighs.
- Extend your arms to the sides of your body with your palms facing the floor, as if you wanted to touch your heels with your fingers. With that pressure generated by the palms on the floor, lower your shoulders, ensuring that your shoulder blades are well supported on the floor. Inhale and, on the exhale, press firmly with your feet and arms on the floor.
- Project the sternum towards the chin looking for your chest to open and start raising the pelvis to bring the pubis to your face.
- Always seek to extend the lumbar, that is, perform a retroversion of the pelvis.
- Once the pelvis is raised, check how high you can place a block: if on the lower side face, the middle side face, or the highest side face. Support your sacrum on the block.
- Do not contract the lumbar, which is located in the lower back.
- Seek to deepen the opening of the chest and keep the shoulders away from the ears.
Tip: To avoid tension in the neck, do not look sideways while in the posture.
6. Wide-Angle Seated Forward Bend Pose
How To Do:
- Sitting on the floor, separate your legs as much as you can. Spread them from the hamstrings to the heels and press your thighs down. Try to extend your knees by carrying your kneecaps inside your thighs. They should also look towards the ceiling.
- Begin to perform an external rotation of the legs gently. Press the thighs on the floor so that the inner and outer edges of the knees descend.
- Use your hands to move the buttocks back, so that you feel even in both ischium. If you cannot sit upright with the lower back rising, then do it in one or more folded blankets until you can keep the sacrum inward and the spine elevated.
- Place the tip of your hands on the floor. Rotate the external shoulders back, raise the sides of the trunk and bring the shoulder blades and the thoracic spine towards the body.
- The work in the middle part of the thighs is very intense. They must press the bones of the femurs towards the floor. While the femur and thigh go down, the pubis and abdomen can ascend.
- In each exhalation, try to keep the spine elongated, lower the ribs and raise the chest, keeping the sacrum inside, without bringing the shoulders to the ears and performing an external rotation of the humerus.
Tip: Keep your back straight throughout the exercise. Follow the path of gradualism.