4 Yoga Poses to Ease Lower Back Pain
Here are some Yoga Poses to Relieve Lower Back Pain. A little gentle stretching can make a big impact. The lower back is a sensitive spot for many people. ... But in most situations, doing some gentle yoga can help relieve tightness and give your lower back some relief.
SPINX POSE (Salamba Bhujangasana)
The Sphinx is a great pose for toning the spine and stimulating the sacral-lumbar arch. When we sit a lot, the lower back 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 uper body on to the floor. Relax on the floor as long as needed, and then come to a child pose for few breaths.
RECLINING PIGEON POSE - (SUPTA KAPOTASANA)
If the hips are tight, the movement we need tends to come from the back, which results in back pain. When the hips and hamstrings are open, this can help alleviate the lower back pain as well, since the body has a better and fuller range of motion. This pose stretches the hips, outer thighs, lower back and spine. It's also a milder, modified version of the Pigeon pose.
To start, lay on the floor, and bring the soles of the feet on the ground, feet hip-distance apart. Place your right ankle on the left thigh, and keep the foot flexed throughout the pose. Take your right arm in between the space of the legs, and the left arm outside the left thigh.
Interlace the fingers either behind your knee, or on top of the shin, depending on the space available to you. Keep the back and shoulders relaxed. Stay anywhere between 1-3 minutes and change sides.
CAT & COW POSE (Marjaiasana,Bitilasana)
With this simple movement you are stretching the hips and the entire spine.
Start on your hands and knees. While inhaling, lift your chest and tailbone towards the ceiling, and while exhaling, arch your back, pressing through the shoulder blades and dropping your head.
Continue according to the rhythm of your breath. Feel the muscles on your back, and take any additional movement that might feel good for you today.
Make 6-8 slow rounds.