Best Yoga Techniques for Lower Back Pain

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Are you suffering from lower back pain? Yoga could be just what you need to alleviate that pain, while also keeping you in a positive mental state. If done correctly, yoga could be all you need to get rid of your back pain and go about your day without feeling that tension in your lower back.

Here are some beginners poses that you should try:

  1. Child’s Pose

What it is: A gentle resting pose that stretches the majority of your body, with emphasis on the back, hips and spine.

How to do it: Start on all fours (on your hands and knees), slowly sit back so you’re essentially sitting on your heels and extend your arms straight out in front of you. For an extra stretch, alternate leaning left to right to feel a stretch in either sides of your hips, as well as your lower back.

  1. Cat/Cow

What it is: A yoga pose that works to improve posture, balance and breathwork.

How to do it: Start on all fours (just like how you would start for Child’s Pose) with your hands in front of you, shoulder’s width apart. Your knees should be directly under your hips. Your breathing is important here, so make sure that you’re aware and really paying attention to your inhales and exhales. On your inhales, curve your lower back while lifting your head up. This movement will tilt your pelvis up to imitate that of a cow. As you exhale, slowly bring your abdomen in and arch your back so that your back is in a rounded shape. Your head and pelvis should both be in a downward position to imitate that of a cat. Do this multiple times to increase the effects of this stretch.

  1. Happy Baby

What it is: A stretching pose that increases relaxation and flexibility. 

How to do it: Start lying on your back and bend your knees so that the bottoms of your feet are facing the ceiling and your knees are facing towards the ground. Grab the bottoms of your feet and begin rocking slowly from side to side, resembling a baby. Do this repeatedly to continue feeling the stretch.

  1. Downward-Facing Dog

What it is: A foundational modern yoga pose commonly used as a flowing sequence of poses in yoga practices that also serves as a full body stretch.

How to do it: Start on all fours (your hands and knees) in the middle of your yoga mat. Your hands should be placed slightly in front of your shoulders and your knees should be placed directly underneath your hips. Once there, make sure to spread your fingers and really root down through the four corners of your hands. Your toes should be digging into the ground under you. From here, take a deep breath in, then exhale out while lifting your knees off the ground. Slowly straighten your knees (without locking them) and try to lower your heels to the ground. Press into the tips of your index fingers, while keeping your shoulders down and back and your tailbone extended up into the air. Your head should be between your upper arms. Aim to stay in this pose for 10-15 breaths, then exhale slowly bringing your knees down and lowering into Child’s Pose.

  1. Sphinx Pose

What it is: A beginner’s yoga pose that bends the back, resembling that of a sphinx.

How to do it: Being laying on your stomach, then gently come up onto your forearms with your chest up and head facing straight in front of you. Your back should be slightly arched, feeling the stretch in both your lower back and upper chest area. Make sure to keep your shoulders down.

Doing any of the poses above, if done correctly, will strengthen your body while also relieving lower back pain. Studies have shown that some suffering from lower back pain have replaced medication with yoga practices, resulting in a healthier lifestyle.

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