Probably it’s the lower back of the lumber regions that’s causing you the discomfort.
Lower back pain is a common problem. According to some research as much as 80% of adults are exposed to at some point in life. Thanks to the modern-day lifestyle including long sitting hours and lack of physical activity, this is one area of our body that bears the most brunt.
Lower back pain can be triggered for various reasons like heredity, pregnancy, aging, and heck even from high-intensity exercise.
And while most of us don’t enjoy the freedom to live an active life, giving yoga a go can benefit a great deal in here. There have been numerous studies establishing the authority of this ancient practice to relieve humans from back soreness and inflammation.
Yoga for lower back pain
Lower back pain is caused by weakened and stiff core muscles and the key to getting relieved from it is to strengthen the core muscles by relieving the tightness and stiffness around the lower back.
Stress is another common reason for getting lower back pain.
The ability of yoga to relieve the mental stress and strengthen the core muscles can do wonders in relieving you of achy and annoying lower back pain by relaxing your muscles.
While yoga does have an amazing ability to get you rid of painful lower back pain, there is a thought of caution to follow in here.
Before you jump on that mattress and start performing random poses, you need to learn more about each yoga pose and its impacts of muscles.
Honestly, a wrongly performed yoga pose will do more harm than good to your already inflammatory lower back. Thereby, I have compiled a list of some of the helpful yoga poses for lower back pain to get you started.
Yoga helps stimulate balance!
Yoga poses (Asana) are all about strengthening the muscles and improving body balance that helps augment the body defense against the causes of back pain including weak pelvic and abdominal muscles as well as the rigidity in the hips.
The specific yoga poses for lower back pain enable strengthening of core muscles as well as improve your posture, which directly influences the load on your back and reduce the inflammatory pain. Moreover, continuous stretching will help improve the flexibility of your hips by increasing the blood flow towards the muscles.
Ready to start yoga? Here’re some highly effective yoga poses for lower back pain…
And if you are looking for some more yoga poses and further guidance do check out our ultimate yoga assessment guide. As it comes with every thing, a yoga practitioner needs when practicing solo.
You can check out our YOGA ASSESSMENT GUIDE™ by clicking here!
Best Yoga Poses For Lower Backache
01. Bird Dog Pose.
Benefits: A great back pain reliever while improving your balance. Strengthen the spine and core muscles and increase the range of motion in shoulders and hips. Great exercise for those who want to jump higher and swim faster. This pose is also great to tone your lower abs and gluteal muscles.
Tips: Keep breathing and focus on your thighs and biceps muscles to keep your limbs lifted. Look forward instead look down to avoid extra tension in lower back.
02. Upward Dog Pose.
Benefits: A great pose to challenge you for lifting and opening your chest. Which results in improving our posture and enhancing lung capacity. Also strengthen the spine, arms wrists and shoulder muscles for visible improvisation in athletic performance.
Tips: If you are feeling too much pressure in your hand, shift your weight towards legs by elevating your hands on a yoga block or chair. If you are having difficulty in lifting your legs in the air, tuck your toes inside. Engage your abdominal muscles to release excessive pressure in the lower back.
03. High Plank Pose.
Benefits: Strengthen your wrist shoulders and core muscles. Tone your abdomen. Improve your posture and reduce back pains. Improve your balance which results in better movement and coordination. Along with other enormous benefits, this is a foundational pose for beginners to train them for advance hand balancing poses.
Tips: If you start to feel your core failing and your lower back begins to arch, take your knees down. You risk injury to your lower back by continuing plank with an arched back. If holding a plank for a longer period is difficult, rest your both knees and alternate knees time to time.
04. Child Pose.
Benefits: Child's pose is the most common yoga pose. Mostly used while resting between the sequence. A great pose which helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso.
Tips: Women who are pregnant and people with a recent knee injury should avoid this pose..
05. Spine Twist Pose.
Benefits: Lengthen and encourages the mobility of the spine for twisting motions in various sports. Stretches shoulder, chest, back and hips muscles to relax and re-energize the body. Helps you relieve from stress and anxiety. Increase the blood flow to abdominal organs which results in detoxification of the body and toned waistline.
Tips: If your knees don’t touch the ground, don’t worry about it. Just focus on getting the gentle twisting stretch throughout your spine. The focus of this pose should be on stretch.
06. Cat-Cow Pose.
Benefits: Basic yoga pose which is usually practiced for warm-ups. Stimulate abdominal organs like adrenal glands and kidneys. Relieve back pain, improve posture by strengthening neck and back muscles. The breathing pattern also helps you to calm down and relieve you from stress and anxiety..
Tips: Keep your belly engage throughout the pose; make slow movement by deepening your breaths. Limit your movements in case of backaches.
07. Pigeon Pose.
Benefits: This pose provides numerous benefits to practitioners from all backgrounds. Not only relieves stress from legs due to the excessive labor of legs during sports, physical training or daily routines but also stretches your lower back muscles. Not only relaxes your mind and body but also prevents you from sports-related injuries.
Tips: Press the hips down and in the direction of the bent leg, to rest the thigh as close as possible to the ground. Avoid pressure in your knee. Stay away from knee pain in the pose. If the pain does occur, come out of this pose immediately.
08. Knee to Chest Pose.
Benefits: Stretches and stabilizes your hip-flexors and gluts muscles. Great recovery pose after sports training and all day labor. Quite beneficial in relieving from lower back pain and overall relaxation by elimination the symptoms of anxiety and high blood pressure. indigestion, bloating, flatulence, acidity, and constipation.
Tips: Keep your biceps by your sides and pull the knee by forearms. Deepen the stretch on every exhale. Your head and shoulder should maintain contact with the ground all the time. For modification bend the extended leg.
09. Bridge Pose.
Benefits: Stretches your spine, thighs and hip flexors to increase range of motion. Strengthen your back to reduce chances of injury. This pose also improves digestion and metabolism by stimulating abdominal organs..
Tips: The weight of your body in this pose rests on your shoulders, not neck. If there is too much pressure on lower back try placing a yoga block beneath your tailbone. Keep your core engaged by flexing the abdominal muscles.
Thanks for staying till here!
for more exercises (other than yoga) that can boost you sex life life please check out this awesome article.
By the way number of researches have confirmed that that yoga is one of the best and most sustainable form of activity to loose weight and here is why.
Take good care of yourself,