Five Yoga Poses to Relieve Lower Back Pain

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The lower back, or the lumbar region, can be an area that becomes sensitive for most people at some point in their lives. It can be affected whether we sit a lot during the day or move a lot. In any case, pain in the lower back can seriously affect your mood and your day.

Here are five yoga positions to help ease back pain.

Supine Twist

A simple twist of the spine can relieve tension in the neck and the back. Let gravity do the work for you.

Spread your legs out and bring them towards your chest. Slowly lower your knees while keeping the neck neutral.

If the top knee is lifting too much, place a block between your knees. Repeat on the opposite side.

Sphinx Pose

The Sphinx pose is great for strengthening the spine and stimulating sacral-lumbar arches. Sitting a lot can flatten the lower back, causing pain. The Sphinx position promotes the natural curve of the lower spine.

Start by lying on your stomach with your feet hip-width apart. Bring your elbows underneath your shoulders. If your lower spine is too tight, you can move your elbows forward.

If you wish to bend deeper, place a block beneath the elbows. Hold the pose for 1-3 minutes, and then lower your upper body to the floor. Relax as much as you need on the floor, then return to a child’s pose for a few breaths.

Thread the Needle Pose

Back pain can result if the hips become tight. The hips and hamstrings can also help relieve lower back pain when they are relaxed. This pose stretches hips, outer legs, lower back, and spine. This is a modified, milder version of the Pigeon Pose.

Start by lying on the floor and bringing the soles of your feet to the ground. Keep your left foot flexed and place the right ankle on top of the left thigh. Place your left arm on the outside of the left thigh and your right arm between the spaces between the legs.

Depending on your space, you can interlace your fingers behind or above the knee. Relax your shoulders and back. Change sides after 1-3 minutes.

Cat and Cow Pose

This simple movement stretches the hips as well as the spine.

Begin on your hands or knees. As you inhale, raise your chest and tailbone to the ceiling. Exhale by arching your back and pressing through your shoulder blades.

Continue to breathe in rhythm with your body. Feel your muscles in your back and do any other movements that you feel comfortable doing.

Slowly perform 6-8 rounds.

Downward Facing dog

The Downward-Facing Dog pose is great for decompressing and lengthening your spine. It also stretches your hamstrings, which can help with lower back problems.

Start on your hands and knees. Tuck your toes in and then rise to Downward-Facing Dog. Begin with your legs bent and back straight while pointing the tailbone upwards. Slowly stretch and straighten one leg back, bringing the heel towards the ground.

Rotate your upper arms inwards and draw the shoulder blades to the spine. Stay for five breaths.

It is important to take care of your lower back because it supports the entire torso. Stretching and strengthening your back, sitting less, moving around more, and stretching will go a long way. If you have persistent lower back pain, check with your doctor to ensure that nothing is more serious.

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