Is lower back pain giving you sleepless nights? If so, this post will provide solutions to your problem. Lower back pain is a severe problem for many people.
While there are several potential causes of this problem, poor posture and a weak core are the two main contributing factors of discomfort and lower back aches. Almost everyone experiences lower back pain at one point in their lives. It is crucial to understand what’s causing the strain so that you can stop it from reoccurring.
Fortunately, several yoga poses can help to relieve your bothersome lower back pain. Such poses may loosen your tight muscles and produce endorphins, which act as natural painkillers to your brain. When it comes to reducing your lower back pain, simple yoga stretches can make a huge difference.
According to a research journal published in July 2017 in the Annals of Internal Medicine, gentle yoga poses can minimize the urgent need for painkillers. This article will explore the most common yoga poses for lower back pain relief that will reduce your reliance on over-the-counter pain killers.
7 Yoga Pose for Lower Back Pain Relief – Strengthen Your Core
1. Child’s Yoga Pose and It’s Incredible Health Benefits
Child’s yoga pose is a resting pose that you can hold for a very long time without requiring props. It removes the pressure off your back by aligning and elongating your spine, thus decompressing it and allowing you to stretch comfortably. Here is how to do it:
- Bring your big toes together while your shins are lying on the floor. The knees can be slightly apart or together.
- Lower your hips near or towards the hips and your entire forehead should rest on the block or the floor.
- Extend your arms forward or relax them by your sides.
This calming yoga pose helps to lengthen your lower back, thus reversing tailbone splaying, which ultimately causes lower back pain. It also helps to massage your internal body organs, thus improving your digestion. Child’s pose helps to stretch and open up your lower back, easing back pains.
2. Downward-Facing Dog Yoga Pose – Stretch Your Hamstrings
This relaxed yoga pose primarily targets your back extensors (large muscles that form your lower back, helping you stand and lift objects while supporting your spine). Downward facing yoga poses stretches and strengthens your entire body! Here are simple steps to help you perform downward-facing yoga pose anywhere anytime:
- Start on your knees and hands, with your hands in front of your shoulders.
- Pressing back, lift your tailbone towards the ceiling and raise your knees above the floor.
- For an extra hamstring stretch, push your heels gently toward the floor.
When your knees are bent and heels raised, your torso moves towards the thighs, thus articulating the natural curve of your lower spine. This pose has many health benefits as it elongates your spine, opening and strengthening your chest while opening the back of your legs.
3. Cat Yoga Pose for Back Pain
This is a favorite pose, as it allows for the extension of your spine and has a gentle flexion. Cat yoga pose plays a crucial role in improving your posture. Here’s how to do it:
- Come into a tabletop level position with your hips over the knees and shoulders over your wrists.
- Inhaling slowly, round your spine and let your head goes towards the floor in a cat pose position.
A cat yoga pose creates a spinal flexion which frees up your spine, thus minimizing the pressure on your lower back. There is a reason why cat pose is included in all yoga classes: It’s great for you! It gives your body a fantastic stretch while reducing your lower back pain.
4. Cobra Yoga Pose
This is a basic movement technique that helps to arch your spine backward. A 10-minute daily cobra yoga pose can keep your lower back pain at bay. It activates the health of your spirit, mind, and body as it strengthens your thighs and shoulders and stretches your body.
5. Pigeon Yoga Pose
Pigeon pose, which can be daunting for beginners, stretches flexors and hip rotators. It might not appear as the best remedy for lower backaches, but tight hips can result in bothersome back pain.
This pose is beneficial because it stretches your hip flexors and opens up your hips. This will help to ease low back pain since tight hip flexors can weaken your glutes, thus causing lower back pain.
6. Sphinx Yoga Pose
Sphinx yoga pose creates a natural curve of your lower back. It engages your abs, which in turn helps to support your lower back. It reduces any hyper-extension of your back, thus easing the pain.
Since this pose is performed using the forearms, it stretches the chest, lungs, abdomen, and shoulders while strengthening your spine. It takes the pressure off your wrists while offering the incredible benefits of cobra yoga pose.
7. Standing Forward Fold Yoga Pose for Two People
Begin in a mountain pose, back-to-back, some few inches away from your buddy/partner. Inhale together while raising your hands and when exhaling hinge at your hips and fold slightly forward, resting your chest on the thighs and lifting your bones upwards.
You can grab the hands or elbows of your partner and exchange the upside down smiles. You need to try this one out with your spouse or a friend today!
Restorative Yoga for Back Pain
Yoga is more than a way to stay fit it’s a wellness trend. It can be very beneficial to your lower back since it strengthens and stretches the muscles that support your spine and back. But before you try the yoga poses discussed above, take some time to investigate the root cause of your pain so that you can address it comprehensively.
Whether you are living with chronic ailments or just want to strengthen and stretch your lower back, this post has explored the seven yoga poses for lower back pain relief that will produce incredible results. Don’t suffer from lower back pains! Try any of the yoga poses discussed above and alleviate your pain for good.
