Yoga Stretches and Poses for Lower Back Pain Relief

by Jon Spinesmart

Lower back pain sets in with long hours of sitting or standing in a certain position. Also, lack of nutrition and movement leads to the onset of lower back pain. This can be treated by doing regular yoga stretches and poses as they help in diminishing the pain.

Here are some of the popular yoga poses that will treat your back pain effectively. You just need to bring them in routine and see a change in your lifestyle.

1# Knee Hugs

Yoga Stretches and Poses for Lower Back Pain Relief

This is a very comfortable position that treats the back pain and brings relief instantly. Just lie down on the floor on your back and bring your knees to the chest level by folding them. Try to pull them towards your chest as much as you can and this will bring a relief to your back pain instantly. This is very easy to do and stretches your back muscles to bring in relief in the pain. Do this regularly for 5 sets on a daily basis and then get back to the normal position.

2# Gentle Bridge

This pose builds up a bridge shape and gives relief to your back when it is done regularly. Lie down on your back in a comfortable position on a floor. Now place your hands straight on the floor and by placing your shoulders on the floor, raise your torso by folding your legs to form a bridge shape. Keep inhaling and exhaling as you do this exercise and stay in this position for about a minute. Do 3 sets of this pose on a regular basis and then come back to a comfortable position. This will stretch your hamstrings well and a good stretch in your back will instantly bring a relief to your back pain.

3# Downward Facing Dog

Place your hands and feet on the ground firmly and then raise your back and hips on the upper side so that a V-shape is formed by your body. For an added stretch, push your heels towards the floor. Hold this position for 5-10 breaths and then repeat the pose 5-7 times. This will give you an instant relief from the back pain and it will not come back again and again.

4# Child’s Pose

Child’s pose is an active stretch that your body needs to get relief from back pain. The is a de-stressor and can be done before going to the bed to end the stress of a long and exhausting day. Start on all fours with your arms stretched out in front of you and then sit back so that your glutes align just above your heels. Keep your head lower touching the ground and then hold this position for 5-10 breaths. Repeat this exercise at any given time during the day and repeat it for a good stretch to your body.

5# Pigeon Pose

This is a bit challenging yoga pose, but it gives a good stretch to your overall body. Start by placing both your legs in front of you and you in a sitting position. Draw your left knee forward and turn it out to the left so that it remains stretched at the back and perpendicular to your right one. Keep your right leg extended straight behind you or just simply keep it folded in front of you. After a stretch of a minute, carefully bring both the legs in front of you and switch the side as you are ready for the next step.

6# Triangle Pose

This pose is very good for strengthening the back and legs as it stretches your muscle fibers. For this pose, you need to stand straight with your feet joined together. Now, slowly take your left foot out and turn your left side downwards so that your arms will touch your left feet and your right arms will be stretched up in the air. If you are not being able to touch the feet with your arm at first. However, do not overdo it as this might increase the pain and harm your muscles. Bend as far as you can and try to touch your feet next time. Hold this position for 5-10 seconds and then change the side while repeating this exercise for a few minutes.

These poses may take some time to master but are a great way to keep back pain at bay. Be sure to diligently practice these poses for at least 15 minutes a day to ensure your back pain doesn’t return.

Author’s Bio : Jon enjoys supporting professionals and businesses to address the need for ergonomic solutions within the workplace to encourage positive posture. He also understands that good seating needs to be accompanied by a healthy and active lifestyle where possible. Meet Jon at SpineSmart to get more idea about Small office chair.