0 item
SSL

Yoga Lower Back Pain Relief

sciatic nerve pain relief

Yoga Exercises for Lower Back Pain Relief

Yoga is often thought of as a restorative practice, since many poses are gentle and focus on stretching and flexibility. Some Yoga exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. 

Yoga focuses a great deal of attention to developing both balance and flexibility. Improper spinal alignment can cause back pain and decrease range of motion in the spine. Practicing a few yoga stretches after work would help straighten and strengthen your spine and as a result to relieve lower back pain.

  1. A twist to the spine offers a great tension reliever for the entire back, as well as the neck. You have to lay down, relax and let the gravity help you. Lay on your back, bring your arms to a T-shape on the floor, and bring your knees towards your chest. Slowly lower both knees to the left, keeping the neck neutral or turning the gaze away from the knees.Try to keep both shoulders on the floor, and if the top knee lifts too much, you can place a block or a bolster between the knees. Stay anywhere between 1-4 minutes, and repeat on the other side.
  2. The Sphinx is a great pose for toning the spine and stimulating the lower back arch. When we sit a lot, the lumbar area tends to flatten, which can cause pain. Sphinx pose promotes the natural curvature of the lower back.

    Start by laying on your stomach, feet hip-width apart, and bring the elbows under the shoulders. If there is too much pressure on your lower back, you can bring your elbows slightly forward.

    If you want a deeper bend, place a block under the elbows. Hold the pose for 1-3 minutes, and come out by first lowering your upper body on to the floor. Relax on the floor as long as needed, and then come to a child pose for few breaths.

  3. Downward Facing Dog is a great pose for lengthening and decompressing the entire spine. It stretches the hamstrings as well, which will also help with lower back issues.

    From your hands and knees, tuck your toes under and rise to Downward Facing Dog. Start with your knees bent, back straight and long, tailbone towards the ceiling. Slowly straighten and stretch one leg at a time back bringing the heel closer towards the ground.

    Draw the shoulder blades towards the spine and actively try to lower them, rotating your upper arms outwards. Stay for 5 breaths.

    Your lower back supports the whole torso, so taking care of it is kind of important. Sitting less, moving more, stretching and strengthening the back goes a long way. However, if you are having persistent pain in your lower back, it’s always good to check it with the doctor to make sure nothing more serious is going on.

  4. Pigeon pose, which can be a little challenging for yoga newbies, stretches hip rotators and flexors. It may not seem like the most obvious position to treat a backache, but tight hips can contribute to lower back pain.

    Start in Downward-Facing Dog with your feet together. Then draw your left knee forward and turn it out to the left so your left leg is bent and near perpendicular to your right one; lower both legs to the ground. You can simply keep your back right leg extended straight behind you, or for an added hamstring stretch — seasoned Pigeon posers, only! — carefully pull your back foot off the ground and in toward your back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.

  5. Triangle pose is great for strengthening the back and legs and can help lengthen your muscles along the sides of your torso while stretching the muscle fibers along your outer hip .

    Start standing straight with your feet together. Next, lunge your left foot back three to four feet, and point your left foot out at a 45-degree angle. Turn your chest to the side and open up the pose by stretching your right arm toward the ground and the left arm toward the ceiling, keeping both your right and left legs straight. You may not be able to touch the ground with your right arm at first, so don’t overstretch — only bend as far as you can while maintaining a straight back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.

  6. Child’s Pose takes the pressure off your lower back by elongating and aligning the spine, which decompresses it and gives you a nice stretch.

    Kneel on your mat with your knees hip width apart and your feet together behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs.
    Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
    Rest your forehead on the ground, with your arms extended out in front of you. Hold for one to three minutes.

Important Notes for Yoga Exercises for Lower Back Pain Relief:

  1. Don’t lose your natural lumbar curve. Slumping, or rounding the spine, perhaps because of spending long hours in an office chair that encourages bad posture, can take a toll on the back.
  2. Don’t let the feet turn out when standing or walking.
  3. Don’t round up from a standing forward fold with straight legs. This action can compress the discs of the anterior spine and aggravate back pain.

Related Articles

sciatic nerve pain relief

Sciatic Nerve Pain Relief - Sciatica TreatmentSciatica Treatment, Causes and Symptoms Sciatica / sciatic nerve pain can potentially go ...

sciatic nerve pain relief

Low Back Strain Causes, Treatments, Exercises, Prevention   There will be the most important tips. In this post I wil...

sciatic nerve pain relief

Lower Back Strain and Sprain – Symptoms, Diagnosis and Treatments   Pulled Back Muscle and Lower Back Strain is an in...

FDA approval for pain relief device HeatLux Pro II

 Device Name HeatLux Pro II DeviceHeatLux Pro II is an over the counter hand held device intended to emit energy in the vis...

[show_callback]