Yoga for lower back pain is a common reason why many people embrace this activity. If you are struggling with back pain or more specifically, lower back pain, then you should give yoga a try. Here is the top yoga poses to ease lower back pain that even beginners can pull off.
Yoga for Lower Back Pain Poses
Child
Child’s pose is all about stretching the back to improve circulation and ease lower back pain. The key to a good Child’s pose is the ability to elongate the back and open the hips without adding too much tension. The breathing technique is also important for this pose because if executed right, you can easily restore your energy. For many, the Child’s Pose is one of the top de-stressor poses of yoga.
Sphinx
Sphinx Pose is kind of like a Child’s Pose but with more focus on a nice natural curve to release tension and muscle tightness along the lower back. Other than the lower back, the Sphinx Pose is also good for the core.
Cat and Cow
One of the easiest yoga poses to master. This pose is considered both a yoga pose and a warm-up or stretch exercise. Cat and Cow Pose is ideal if you are looking to ease back pain as it opens up the spine and it also syncs up the body and breathing. The two movements of this pose allow the body to recover especially from tight muscles at the back. In order to get the best result with this pose, it is important to get the form right. Get on all fours and make sure that your hands and knees are planted on the ground and well aligned to your shoulders and hips.
Downward Facing Dog
The downward facing dog eases not only the lower back but also the hamstrings and calves. In some cases, muscle tightness in the legs can amplify pain in the back. This pose engages the entire body with emphasis on the leg muscles and back extensors. It’s not just about relief. Downward facing dog also strengthens the back to improve the lower back form and better support the spine.
Upward Facing Dog
People experience pain in the back when muscles around the spine are tight that maybe the result of inactiveness. The upward facing dog activates those muscles to better support the spine, hence the lower back. It would be a good routine to transition from Downward Facing Dog to Upward Facing Dog.
These poses are all about yoga for lower back pain. They are fairly easy to execute even if you are a beginner. If you are just getting started then go watch online tutorials or download yoga apps to help you learn. If you want, you can join a yoga class and learn from a yogi.
Yoga for lower back pain and more
There are more reasons than just yoga for lower back pain. According to the American Osteopathic Association, the physical benefits of yoga include increased flexibility, increase muscle strength and tone, weight reduction, improved athletic performance, improved brain health, respiration, energy, and vitality, and more.
If your lower back pain is persistent despite yoga and other forms of exercise and medication, it might be best to visit a doctor.
