Yoga Poses for Lower Back Pain
- Category: Blog
- Posted On:
- Written By: Fox Valley Orthopedics
Relieving Lumbar Pain with Yoga
Many aches and pains can be ignored, but when lower back pain goes unaddressed, it can get in the way of performing everyday activities. Stretching isn’t only an excellent way to start your morning, it’s an excellent way to relieve the tension in your lower back!
The orthopedic experts at Fox Valley Orthopedics outline which poses can help you stretch your lower back.
Cat/Cow
The cat/cow pose is an excellent yoga stretch to relieve tension in the back and stretch the vertebrae. This stretch also helps to support the mobility of your spine and promotes a healthy, neutral posture.
Follow these steps to perform the cat/cow pose:
- On your yoga mat, begin on all fours—with your hands placed on the mat, shoulder-width apart.
- With a slow inhale—slowly round the spine upward while lowering the head toward the floor. Your position should resemble the posture of a scared Halloween cat. Hold this pose for up to 15 seconds.
- With a slow inhale—slowly arch your back downwards while lifting your head and tailbone toward the ceiling. Hold this pose for up to 15 seconds.
- Repeat the above steps for 3 minutes.
Sphinx Pose
The sphinx pose is another pose that supports the mobility of the lower back. This pose also helps to engage your core muscles, which help to support your back and prevent unnecessary strain on the spine.
Follow these steps to perform the sphinx pose:
- On your yoga mat, lie on your stomach with your legs together and the tops of your feet touching the mat. You can separate your feet the width of your mat to support any issues with your spine.
- With your elbows directly under your shoulders and your palms on the mat, lift your chest up off the mat.
- Pressing your hip bones and thighs into the mat, sit up until you feel a stretch in your back. If you feel any discomfort or pain, stop immediately.
- Hold this pose for 2 minutes.
Reclined Twist
The reclined twist pose is another excellent pose for relieving lower back pain. This pose helps to give the lower back a stretch while relieving tension in the supporting muscles.
Follow these steps to perform the reclined supine twist:
- Begin by lying down on the mat.
- With your knees together, bring them into your chest.
- Still keeping them together, drop your knees to one side, twisting your torso in the opposite direction. Be sure to keep your chest facing the ceiling.
- Hold this pose for 2 minutes and repeat to the other side.
