Lower back pain can be a debilitating condition that affects people of all ages and lifestyles. While there are many remedies available, yoga has been shown to be an effective and natural way to alleviate lower back pain. In this blog post, we’ll explore 10 of the best yoga poses for lower back pain relief, including their benefits, cautions, and who should avoid them.
Yoga Sequences step by step to relief from lower back pain:
1. Child’s Pose (Balasana)
- Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
- Slowly lower your hips back towards your heels and stretch your arms forward.
- Rest your forehead on the ground and breathe deeply.
- Hold for 30-60 seconds and repeat 2-3 times.
- This pose can be performed daily or on pain days as needed.
Benefits: Stretches the lower back, hips, thighs, and ankles. Calms the mind and relieves stress.
Cautions: Avoid if you have knee or ankle injuries.
Who should not perform: People with knee or ankle injuries.
2. Downward-Facing Dog (Adho Mukha Svanasana)
- From Child’s Pose, lift your hips up and back, straightening your arms and legs.
- Spread your fingers wide and press into your palms and feet.
- Hold for 30-60 seconds and repeat 2-3 times.
- This pose can be performed daily or on pain days as needed.
Benefits: Stretches the hamstrings, calves, and spine. Strengthens the arms and shoulders. Improves circulation.
Cautions: Avoid if you have wrist or shoulder injuries.
Who should not perform: People with wrist or shoulder injuries.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana)
- Return to hands and knees and move through a few rounds of Cat-Cow Stretch.
- On an inhale, arch your back and lift your head and tailbone towards the ceiling.
- On an exhale, round your spine and tuck your chin to your chest.
- Repeat for 5-10 breaths, moving with your inhales and exhales.
- This pose can be performed daily or on pain days as needed.
Benefits: Improves spinal mobility. Massages the organs in the belly. Relieves stress.
Cautions: Avoid if you have neck or back injuries.
Who should not perform: People with neck or back injuries.
4. Sphinx Pose (Salamba Bhujangasana)
- Lie on your stomach and prop yourself up on your forearms, with your elbows directly under your shoulders.
- Press into your forearms and lift your chest and head off the ground.
- Hold for 30-60 seconds and repeat 2-3 times.
- This pose can be performed daily or on pain days as needed.
Benefits: Strengthens the back muscles. Stretches the chest and shoulders.
Cautions: Avoid if you have a herniated disc or back injury.
Who should not perform: People with a herniated disc or back injury.
5. Locust Pose (Salabhasana)
- From Sphinx Pose, lift your arms, legs, and chest off the ground.
- Keep your gaze forward and breathe deeply.
- Hold for 30-60 seconds and repeat 2-3 times.
- This pose can be performed daily or on pain days as needed.
6.Cobra Pose (Bhujangasana)
- From Locust Pose, lower your legs and release your arms to the ground.
- Place your palms on the ground next to your shoulders and lift your chest off the ground.
- Keep your elbows close to your sides and breathe deeply.
- Hold for 30-60 seconds and repeat 2-3 times.
- This pose can be performed daily or on pain days as needed.
Benefits: Strengthens the back muscles. Stretches the chest and shoulders.
Cautions: Avoid if you have a herniated disc or back injury.
Who should not perform: People with a herniated disc or back injury.
7. Thread the Needle (Parsva Balasana)
- Start on your hands and knees, and reach one arm underneath your opposite arm, resting your shoulder and ear on the ground.
- Reach your other arm towards the ceiling and breathe deeply.
- Hold for 30-60 seconds on each side and repeat 2-3 times.
- This pose can be performed daily or on pain days as needed.
8. Triangle Pose (Trikonasana)
- From standing, step your feet wide apart and turn your right foot out to the side.
- Reach your right hand towards the ground and your left hand towards the ceiling, keeping your legs straight.
- Keep your gaze towards the ceiling or down towards the ground.
- Hold for 30-60 seconds on each side and repeat 2-3 times.
- This pose can be performed daily or on pain days as needed.
Benefits: Stretches the hamstrings, hips, and spine. Strengthens the legs and core.
Cautions: Avoid if you have low blood pressure or neck injuries.
Who should not perform: People with low blood pressure or neck injuries.
9. Extended Puppy Pose (Uttana Shishosana)
- Start on your hands and knees and walk your hands forward, lowering your chest towards the ground.
- Keep your hips over your knees and stretch your arms
- Hold for 30-60 seconds and repeat 2-3 times.
- This pose can be performed daily or on pain days as needed.
10. Corpse Pose (Savasana)
- Lie on your back with your arms and legs relaxed.
- Close your eyes and breathe deeply, allowing your body to fully relax.
- Stay in this pose for 5-10 minutes or longer.
- This pose can be performed daily or on pain days as needed.
Benefits of above all poses:
- Stretch and strengthen the muscles in the lower back, hips, and legs
- Improve flexibility and range of motion
- Increase circulation and reduce inflammation
- Reduce stress and tension in the body and mind
Cautions and who should not perform:
- Always listen to your body and modify or skip any poses that cause pain or discomfort.
- If you have a severe or chronic back condition, it’s best to consult with a healthcare provider before practicing these poses.
- Pregnant women should avoid poses that involve lying on the stomach or compressing the abdomen.
How to perform:
- Follow the instructions above for each pose, moving slowly and mindfully.
- Hold each pose for the recommended amount of time and repeat as needed.
- Start with just a few poses at a time and gradually build up to a full sequence.
Conclusion:
By incorporating these 10 yoga poses into your regular practice, you can help alleviate lower back pain and improve your overall mobility and flexibility. However, it’s important to remember that everyone’s body is different, and what works for one person may not work for another. As with any physical activity, it’s always best to consult with a healthcare provider before beginning a new yoga practice.
Disclaimer:
Before starting any new exercise routine, it is always important to consult with a healthcare provider, especially if you have a severe or chronic back condition. The information in this blog post is intended for educational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. The author and publisher of this blog post are not responsible for any injury or harm that may result from following the instructions or practicing the poses described herein. Please use caution, listen to your body, and stop any pose that causes pain or discomfort.
