If you suffer from lower back pain, you’re not alone. It’s actually one of the most common types of pain. But did you realise yoga can be helpful? Yoga is a great way to stretch and strengthen the muscles in your back, which can help relieve pain. And while there are many different yoga poses you can try, some are better for lower back pain than others. In this blog post, we’ll share 9 yoga poses that are perfect for relieving lower back pain. So if you’re looking for some relief, be sure to give them a try!
What is Lower Back Pain?
Up to 80% of adults will suffer from chronic lower back pain at some point in their lives. Thankfully, lower back pain relief is possible through a variety of yoga poses.
Yoga is a low-impact form of exercise that can help to relieve the pressure on your spine and other joints. It can also improve your flexibility and range of motion, which can help to prevent future injuries.
There are a variety of yoga poses that can help to reduce lower back pain. Some poses may be more effective than others depending on the cause of your pain. For example, if your pain is due to tight muscles, you may find relief with hamstring stretches or gentle twists. If your pain is due to an injury or arthritis, you may find relief with poses that involve gentle stretching and strengthening of the muscles around the affected area.
If you’re new to yoga, it’s important to start slowly and increase the difficulty of your poses as you become more comfortable with them. It’s also important to listen to your body and stop any pose that causes pain.
Causes of Lower Back Pain
Lower back pain can have several reasons. Some common causes include:
-Muscle strain: This is the most common cause of lower back pain. The pain is usually caused by overuse of the muscles in the back, such as from lifting heavy objects or participating in repetitive motions.
-Osteoarthritis: This condition occurs when the cartilage that cushions the joints begins to break down. This can cause pain and stiffness in the joints.
-Spinal stenosis: This condition happens when the spaces between the vertebrae narrow, which puts pressure on the spinal cord and nerves. This can cause pain, numbness, or weakness in the legs and hips.
-Disc herniation: This occurs when the gel-like center of a spinal disc bulges out and puts pressure on a nerve root. This can cause pain, numbness, or weakness in the leg or foot.
Is it okay to do yoga with lower back pain?
1. Yes, yoga can be beneficial for people with lower back pain. There are certain yoga poses that can help to relieve back pain and strengthen the muscles in the back.
2. If you have lower back pain, it is important to consult with your doctor before starting a yoga practice. Once you have been cleared by your doctor, there are a few things to keep in mind when doing yoga poses for lower back pain relief.
3. First, make sure that you warm up before doing any Yoga poses. A simple way to do this is to take a walk for 5-10 minutes before beginning your practice.
4. Second, start slowly and gently with the Yoga poses. Don’t try to push yourself too hard or too fast. Go at a pace that is comfortable for you and listen to your body.
5. Third, focus on your breath as you do the Yoga poses. Taking deep breaths will help you relax and focus on the present moment.
6. Lastly, don’t forget to cool down after your practice by doing some gentle stretches or taking a short walk again.
9 Yoga for Lower Back Pain Relief
If you’re struggling with lower back pain, yoga may be a great way to help. There are a number of different yoga poses that can help relieve lower back pain. Here are a few to try:
1/9. Child’s pose
This is a great position to start in if you’re new to yoga or working through an injury. It helps stretch and lengthen the spine, while also providing gentle support for the lower back.
2/9. Cat-cow pose
This pose is a great way to loosen up the spine and release tension in the lower back. Begin in a tabletop position while on all fours(hands and legs). As you inhale, arch your back and look up toward the ceiling (cow pose). As you exhale, round your back and tuck your chin toward your chest (cat pose). Repeat this sequence a few times.
3/9. Downward facing dog
This classic yoga pose is great for stretching the entire backside of the body, including the low back. From all fours, tuck your toes under and lift your hips up and back into an inverted “V” shape. Be sure to maintain a shoulder-width distance between your hands and your feet. Press into your palms as you lengthen your spine and draw your sit bones toward the sky. Hold for several deep breaths before coming out of the pose.
4/9. Cobra pose
This move helps strengthens the muscles of the low back while also providing a gentle stretch. Your legs should be extended as you lay on your stomach. Next to your chest, place your hands on the ground. Pressing into your palms, lift your chest and head off the floor, coming into a low Cobra pose. Hold for several deep breaths before releasing back down to the floor.
5/9. Pigeon pose
This is an amazing hip opener that can also help relieve lower back pain.
– Start in downward facing dog with your right leg lifted up behind you.
– Bend your right knee and place it on the floor near your right wrist, stacking your right ankle over your left knee (You can put a blanket under your right hip for support if this is too difficult.).
– Lower your left leg all the way to the floor behind you, keeping your left foot flexed.
If you can’t reach the floor, place a blanket or block under the left thigh for support. Walk your hands forward until they’re in front of your right shin and lower down onto forearms (or all the way down to the floor if it feels good). Hold for several deep breaths before coming out of the pose and repeating on the other side.
6/9. Sphinx pose
This is a great way to open up the front of the body and release tension in the lower back. Your legs should be outstretched as you lay on your stomach. Place your elbows under your shoulders and press your palms into the floor in front of you. As you inhale, lift your chest and head off the floor, coming into a low Cobra pose. Hold for several deep breaths before releasing back down to the floor.
7/9. Camel pose
This deep backbend is a great way to open up the entire front side of the body while also providing a good stretch for the lower back. Kneel on the floor with your knees hip-width apart and your feet flat on the floor behind you. Place your hands on your lower back with your fingers pointing down (you can also place them on your hips). Look up toward the ceiling as you inhale with your back arched. As you exhale, press into your feet and hands as you lift your hips up off the ground and backwards into a deep backbend. Hold for several deep breaths before releasing out of the pose.
8/9. Bridge pose
This yoga pose is known as a great stretch for the back. It helps to relieve tension in the lower back and legs. Start by lying down on your belly and bring both hands underneath your shoulders. Your arms should be straight out to the sides. Slowly lift your chest off the ground and look at the ceiling. Hold this position for 5-10 seconds before slowly lowering yourself back down. Through the day, perform this exercise multiple times.
9/9. Seated forward bend
This is a great way to stretch the entire backside of the body, including the low back. Stretch your legs out in front of you as you sit on the ground. Reach your arms overhead and then hinge at the hips to fold forward, bringing your chest toward your thighs. You can place a blanket under your knees for support if needed. Hold for several deep breaths before releasing out of the pose.
Conclusion
If you’re looking for a way to ease lower back pain, yoga may be a good option for you. Yoga poses can help stretch and strengthen the muscles in your back, which can lead to relief from pain. While there are many different yoga poses that can help with lower back pain, these 9 poses are a great place to start. Give them a try and see how they feel.
I think you do better in life when you FEEL GOOD.
For me, leading a healthy lifestyle involves much more than just working out. It involves warming up, stretching, eating a healthy diet, and having the required rest and sleep. I enjoy assisting people in seeing and experiencing what their bodies are capable of with just enough effort. I make it my mission to assist you in leading a happy and balanced lifestyle that will reduce your risks of getting future health problems.