5 Yoga Poses for Lower Back Pain

Got back pain? Get some relief with these 5 gentle stretch & strengthening yoga poses for lower back pain!

If you suffer from lower back pain, you’re not alone! In fact, 80% of Americans experience lower back pain at some point in their lives, according to the National Institutes of Health. Lower back pain can be debilitating, causing lack of mobility, reduced productivity, and the inability to participate in activities you enjoy. Fortunately, there are a number of treatments that can help, so you don’t have to live in pain indefinitely!

One great way to prevent or even relieve lower back pain is through yoga. Not only are there many specialized yoga classes that focus on relieving back pain, but there are also plenty of gentle yoga poses you can do on your own at home for some quick relief.

You should be aware that there can be various causes for lower back pain. The most common causes are tight muscles or weak muscles in the back or core area – both of which are often caused by spending too much time in a seated position. As yoga provides both stretching and strengthening benefits, it can really provide some serious relief with regular practice. You should plan to do these poses regularly – daily if possible – until you are pain-free.

Keep in mind that you should always listen to your body, and if a pose hurts, stop, slow down and adjust, or skip the pose altogether. If you have a serious injury to your back or spine, be sure to consult with a qualified medical professional first to make sure that yoga is safe for you.

Okay, are you ready for some relief? Here are 5 yoga poses to help relieve lower back pain!

1.) Cat/Cow Flow

This is actually two poses, Cat Pose, and Cow Pose, which are commonly linked together to stretch your hips, chest, and back muscles. This flow is often done to help warm up the back at the beginning of a yoga class or sequence of poses. Here’s a quick summary of this flow:

Start on your hands and knees in Tabletop position. Make sure your knees are set directly below your hips and your wrists, elbows, and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.

As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward. As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don’t force your chin to your chest.

Repeat as many times as needed (10–20 inhales and exhales is a good number), following the pace of your breath.

2.) Downward Facing Dog Pose

If there is one yoga pose that most everyone knows, it’s probably this one! Offering lengthening and strengthening, this pose can hit all the tight spots to loosen up your shoulders, back, hamstrings, and more.

See full instructions here…

Hold for a few breaths and then release back to Tabletop or to Child’s Pose (see next).

3.) Child’s Pose

One of our absolute FAVORITE poses for both upper and lower back pain, Child’s Pose is not only a resting or calming pose, but it also provides a great stretch for your back and hips.

See full instructions here…

Rest in this pose for anywhere from a few breaths to a few minutes.

4.) Garland Pose

Garland Pose is one of the best poses for lower back pain as it stretches just about everything around your lower back—quadriceps, groin, hips, and torso – and it also strengthens your legs and ankles.

See full instructions here…

Hold for 30–60 seconds.

5.) Wind-Relieving Pose

It has a funny name, but it’s actually very helpful for lower back pain! This pose is a gentle way to stretch and relax your lower back muscles without putting any stress or strain on the area.

See full instructions here…

You can also try rocking gently from side-to-side in the pose to give your lower back a gentle self-massage. Stay here for as long as you’d like, then release your legs back along the floor. You may want to follow this pose with a few minutes of Supported Savasana with a bolster under your knees to continue to allow the lower back to relax.

Find more yoga poses for lower back pain at YogaJournal.com


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