Best yoga poses for lower back pain

Taking your back for granted leads to the displeasure of lower back pain. Relieving lower back pain with yoga is the now recognised as one of the best remedies. Some of the best yoga poses for lower back pain are very easy to do. The causes of back pain are various but if not addressed can develop into chronic lower back pain. ​Chronic lower back pain is one of the most common reasons people visit the doctor.

The risk of lower back injury and long-term back pain is higher in people who are obese. Also if you have poor posture or weak back and abdominal muscles. Many of the best yoga poses for lower back pain are easy to do. Doing them on a regular basis will relieve the pain in your lower back. To get the most benefit from the poses you should try to stay in them for 3 to 5 minutes. Focus on breathing slowly and deeply. This helps you manage any discomfort you experience while holding the poses.

Cat-Cow – Marjaryasana-Bitilasana

Cat-Cow is a very simple pose but hugely benefit in relieving lower back pain. It is also excellent for warming-up for your spine before any activity. The pose stretches and loosens back muscles . Doing Cat-Cow regularly develops postural awareness promoting better balance throughout the body. It brings the spine into correct alignment making it one of the best yoga poses for lower back pain. Try to do it at the end of the day as it is great for relieving back and neck tension.

How to do it: Start in a tabletop position with your shoulders over your wrists. Align hips over your knees and spread fingers wide. As you inhale, go into ‘cow’ position by lifting your head and tail-bone. Relax and let your belly drop towards the floor. As you exhale, come into ‘cat’ position by pulling your abdomen up. Round your spine toward the ceiling and tuck your chin in toward your chest.

Downward Facing Dog – Adho Mukha Svanasana

A classic yoga pose and one of the best yoga poses for lower back pain. This is because it targets tight hamstrings which are often a major cause of lower back pain. Another cause of lower back pain is poor posture. Downward facing dog pose opens the anterior chest wall and shoulders. These can become rounded through excessive desk work, resulting in back and neck pain. It is great total body stretch that targets the back extensors. The extensors are the large muscles that help form your lower back and support your spine.

How to do it: Start on your hands and knees, with your hands slightly in front of your shoulders. Pressing back, raise your knees away from the floor and lift your tail-bone up toward the ceiling. For an added hamstring stretch, gently push your heels toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.

Seated Forward Fold – Paschimottanasana

Yoga lower back pain seated forward fold

One of the best yoga poses for lower back pain if the pain is due to short or tight hamstrings. The seated forward fold will lengthen your hamstrings and release your lower back. It is a calming yoga pose that helps to relieve stress. It is important to keep your form throughout the pose. Avoid overreaching towards your feet and rounding your back. You should concentrate on reaching your sternum forward and lengthening the torso.

How to do it: Start seated with legs extended straight out in front of you. Keep your spine long, press the heels into the ground and flex your toes. Inhale deep and extend your arms upwards while sitting tall. Try to lift through the crown of your head. Slowly exhale and begin to fold forward over your legs, keeping the length in the spin. Lead with your heart until your hands rest on your shins, ankles, feet or toes. Continue to inhale deeply to find more length in the spine and front body. Deep exhales with help you go further into your forward fold.

Spinal Twist – Marichyasana C

Most yoga sequences will include a few spinal twists poses. These poses relieve tightness as well as helping to elongate the spine. They also improve posture and your breathing. A simple but very effective spinal twist that helps reduce lower back pain is Marichyasana C.

How to do it: Keep your left leg straight and bend your right leg so your foot is flat. Place your right hand on the floor behind you for support, like a tripod. Then twist from your waist and hook your left elbow over your right thigh. Another option is to grab hold of your right knee and twist to look over your right shoulder. An added benefit of spinal twists is that helps your digestion, so try it after a big meal!

Child’s Pose – Balasana

While it may look like you are resting, Child’s pose is actually an active stretch by elongating the back. The pose will stretch the low back and relieve pain. It also massages and tones the abdominal organs. Another benefit is that it stimulates digestion and aids the elimination of toxins.

How to do it: Start on all fours, keep your arms forward and sit back so your butt is resting above your heels. Hold and breathe deep, feeling the breath reach all the way into your hips. The more you extend in either direction, the more you’ll feel relief. Child’s pose is great to do before your go to sleep at the end of a long day. Its provides a fantastic back stretcher and is great for relieving stress.

These are some of the best yoga poses for lower back pain. The poses will help to relieve your lower back from pain and warm up your body. But remember when it comes to back pain, prevention is key to a long and pain-free life. Listening to your body is extremely important. Don’t force any posture that could cause injury. If your pain is extreme, you may want to seek medical attention.

If you suffer from lower back pain have you considered yoga for pain relief? Male-wellness appreciates your comments, feedback and questions on this topic or any others.

Author: Manny

I am an easy going and sociable adventurer. My main hustle is helping run Australia’s number one community marketplace. I am an inflexible Yogi, functional fitness warrior and beginner boxer. I am huge Wire fan and enjoy watching well written film or TV. Woodwork is my latest passion and dream of having my own workshop or just a small toolshed! Currently listening to my favourite community radio station while making dovetail joints.

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