Yoga for Lower Back Pain: 5 Exercises To Help You Out
Yoga for lower back pain is one of the most common ailments among humans. It can strike at any time, and often without warning. Fortunately, it is very common, and most people can recover from it if they know what to do. Lower back pain can be caused by a number of issues, ranging from simple muscle strains to serious structural issues that require medical intervention. It can be difficult to differentiate between the two, which is why most back pain cases are treated as symptoms, rather than a diagnosis. That being said, there are specific yoga poses that can help relieve lower back pain. Below, you will find a complete overview of the 5 best yoga for lower back pain relief exercises, along with information on how to do each one.
Yoga for lower back pain 5 workouts
Bridge pose is one of the best back pain relief exercises because it stretches out the entire lower back. To do this exercise, slowly lie down on your back and slowly raise your buttocks in the air, so that you are resting on your shoulders and hip bones. You want to keep your head, neck, spine, and legs all aligned. With your toes pointed towards the ceiling, engage your abdominal muscles to pull your thighs even closer to the floor. You should feel a deep stretch in your hips and lower back. Hold for 20 seconds, then release.
Side Angle Pose
This yoga pose is done by standing upright and then bending over to one side. The goal is to lean onto your outstretched arm with the opposite leg extended behind you. Make sure to keep your back straight, but not too tight. The Side Angle Pose stretches the spine, which helps relieve pain in that area. It also strengthens your core and has a balancing effect on both sides of the body, which can be especially helpful for those who are experiencing pain on just one side of their body. Beginners can start off with a modified version of this pose by leaning on a chair instead of an arm. Try it out until you feel comfortable with the full version!
The Tabletop Pose, or Purva Kekasana, is one of the best lower back pain relief exercises. In fact, it is often used as a treatment for sciatica. To do this pose, you need to lie down on your back. Slowly push yourself up so that your body is in an inverted V position. As you inch closer to the ground, bend your knees and lay them flat on the floor. The key to this pose is to keep your head aligned with your spine and neck.
Wide-Legged Forward Bend
Wide-Legged Forward Bend, or Paschimottanasana, is one of the best yoga exercises for lower back pain. It’s also one of the simplest. To do this pose: -Begin by kneeling with your feet wide apart and toes pointed outwards. Stretch your hands in front of you, palms facing upwards. -Inhale deeply and pull your belly button in towards your spine to lift yourself up and forward. Keep your head aligned with the spine. -Exhale as you push your hips out behind you as far as possible while simultaneously bending forward from the hips. Keep a natural arch in your back and take deep breaths as you go down into the pose. -Keep lowering yourself into a comfortable position until you feel the stretch on both sides of your lower back, just above where it meets the sacrum (the bone at the base of the spine). -Hold for 30 seconds to 1 minute before releasing slowly, coming up onto all fours to come out of it.
Downward Facing Dog
One of the best exercises for lower back pain relief is a down-facing dog. When done correctly, this exercise stretches and strengthens your spine, and relieves pressure from the disks in your back. The downward-facing dog begins with opening your palms on the floor, ensuring that your fingers are pointing toward each other. Your knees should be bent and pushed back so that you are resting on your heels. Keep a straight line from head to heel as you do this pose. Lift up on an exhale and lift up onto your toes as you extend your arms to push away from the floor (you will look like a downward dog!). Hold for five breaths before lowering down to the starting position.
Final Words of yoga for lower back pain
Yoga for lower back pain is a common ailment among humans, with more than eight out of 10 people experiencing it at some point in their life. Luckily, there are many ways to help relieve lower back pain. Yoga is one way to help relieve lower back pain. It can be difficult to differentiate between the two, so most cases are treated as symptoms rather than diagnoses. But it’s important you know how to do these exercises, just in case your lower back pain is caused by something serious.