Yoga for Lower Back Pain

People with back pain have tried all sorts of medication in vain, not realizing it is not the necessary treatment in most cases. A good alternative is yoga, which moves the muscles into shape and makes them function better. It’s an ancient practice, but nowadays it is one of the most common forms of exercise that comes with a number of health benefits including sleep aid, boosting your immunity, fighting stress, and improving your sexual life. Your health and fitness should be a priority in life and in helping to relieve chronic back pain, and doing a bit of yoga is a good start to fight it.

What Exactly is Yoga?

Yoga is a way of using exercise to tune into the body sensation and find absolute stillness of the mind. There is a large variety of yoga poses, including the triangle pose, warrior pose, standing back bent, standing bent forward, chair pose, tree pose, cat stretch, child pose, fish pose, boat pose, locust pose, bridge pose, superman pose, cobra pose, bow pose just to mention only a few styles. Here are five yoga poses that help to relieve lower back pain:

1. Two Knee Twist

In this yoga pose, you are required to lie down on your back with your two knees bent to your chest. Then as you exhale, bend your knees to the right side of your body with your arms stretched in a T and your chest facing upward.Keep both shoulders pressing down firmly with absolute calmness and without any kind of distraction at all. If your left shoulder lifts up, lower your knees further away from the right arm. Hold the pose for about one to two minutes on each side.

Keep both shoulders pressing down firmly with absolute calmness and without any kind of distraction at all. If your left shoulder lifts up, lower your knees further away from the right arm. Hold the pose for about one to two minutes on each side. By stretching out the muscles affected the two knee twist relieves lower back pain while also increasing flexibility. 

2. Sphinx

This yoga pose requires you to lie down on your stomach, propping yourself up on your forearms and aligning your elbows directly under your shoulders. Just press firmly down on your palms and the top part of your feet. Try as much as possible to press your pubic bone forward — you may feel the sensations in your lower back but just try as best as you can to breathe through it and just be calm so as to allow the blood to flow into your lower back for perfect healing. Hold this pose for to one to three minutes. 

This move is exceptional when it comes to lower back pain as it gets the blood flowing which helps ease muscle pain. 

3. Supine Hamstring Stretch

This pose has you lie on your back, bending your right knee to your chest and putting a strap or rolled up towel around the ball of your foot. As you straighten out your leg toward the ceiling, press out through both heels. You might feel your lower back getting strained, and if so just bend your left knee and place your foot on the ground. This pose is a good way to stretch our your hamstrings and keep your back nicely straightened too. Hold this pose for three to five minutes and then switch to the left side for another 3 to 5 minutes.

The supine hamstring stretch helps loosen muscles in your legs and glutes and consequently your back. This loosens out any tension helping to relieve lower back pain. 

4. Legs up the Wall Pose

This is another greatly beneficial yoga pose. All you have to do is to lie down on your back and stretch your legs upward against the wall allowing the soles of the feet to face the ceiling. Try to have a folded towel or blanket to support your waist. This pose is fantastic for relaxing your lower back muscles and for draining stagnant fluid from the feet and ankles. It’s ideal for after an intense workout or traveling. Hold this pose for five to 10 minutes.

Take deep breaths during this exercise, it is super relaxing! By draining excess fluid this move relaxes your entire body not just lower back issues.

5. Thread the Needle

With this pose you’ll be lying on your back, bending both knees with your feet pressed flat on the ground. You’re going to bend your right knee like the number four, with the outer left ankle touching your right thigh. Lift your left foot up into the air, bringing your left calf parallel to the ground.

Loop your hands around the opening of your legs and interlace your fingers behind your left thigh. Hold this pose for two to three minutes and then do the same on the other side. These key five yoga pose will just be largely beneficial if carefully practiced and they are sure to give you some relief from your back pain.

Featured Image Source: Thinkstock / fizkes
Posted on November 20, 2017


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