Yoga for Lower Back Pain: Solution for Relieving the Pain

by YogKala · March 15, 2016

Are you looking for a solution for your lower back pain? Yoga for Lower Back Pain is the one and only solution to relieve pain. There is no specific cause for lower back pain. Though the most general cause is the muscle or ligament stress. If you feel sudden back pain, it is a symbol of disc problem, muscle tear or sprained ligament. Many other problems like osteoporosis, spinal stenosis, fibromyalgia, osteoarthritis can cause back pain. Pregnancy can also lead to lower back pain. Apart from these causes overweight people are most prone to pain, because of poor poses and additional strain of the body weight on the muscles or discs.

Have you got an aching back? Give yoga a try. Many studies have illustrated the power of ancient yoga practice that emphasizes strength, stretching and flexibility to relieve lower back pain.

Yoga for Lower Back Pain

You can easily practice these yoga poses daily. Take 10 minutes daily to stretch your lower back muscles to the maximum, this will definitely help you avoid different sorts of problems in the future. All these poses will aid to reduce your lower back pain and save you from all type of spinal disorders. These postures will help to improve your body posture. They will make the abdominal and back muscles stronger. It relieves the back from tension and stiffness.

Spine Lengthening:

You require sitting in a comfortable pose. Try placing a mat on the floor (you can also sit on your bed, if you want) and sit cross legged. Your back must be erect and your shoulders must be relaxed. You require smiling while you exercise this posture. If you would like to practice this position in standing position, keep your legs parallel. With slow breathing, lift up your arms from both the sides. Interlock your fingers with each other, with your thumb touching each other softly.

Now fetch your arms from the frontage to the top. Extend them up as much as you can. Avoid straining your muscles. Ensure that your elbows are erect and your arms touch your ears. Keep this position for 20 seconds. To feel a deeper stretch in your back you can draw your tummy in, near to the spine.

Downward-Facing Dog:

This yoga pose is great for body stretching as it helps in lower back health and spinal traction.

Lie on the ground facing the earth and put your hands in front of you. Just flatten your palms on the ground. Raise your hips off the floor by balancing yourself on the legs and hands. Raise your hips as much as you can, till you experience a gentle stretch in your back. Take 5-10 breaths in this pose and repeat the pose 5-7 times.

Child Pose:

It seems like you are relaxing but child’s pose is an active stretch for the back. It’s also the best stress reliever after a long exhausting day.

You need to sit on your heels and start on all fours with your arms extended out straight in front of you. Put your head on the floor in front of you. Your hands must be behind your back. Inhale slowly for 2 minutes.

Pigeon Pose:

Pigeon pose could be a little challenging for yoga beginners; this extends the hip rotators and flexors.

Start with lying on the floor and put your hands in front of you. Raise your torso of the floor. Take your right knee behind your right wrist. Extend your left foot out behind you. Your knees must face the ground. Push your palms against the ground. Stretch your feet backward while you turn your back and raise it up. Pull your belly muscles to the spine and keep this position for 5-10 deep breaths.

Triangle Pose:

Triangle Pose is the best Yoga for Lower Back Pain, as it helps in strengthening the back and legs and also helps lengthen your muscles along the sides of your torso, while extending the muscles fibers along your outer hip.

Stand straight with your legs together. Next, lunge your left leg back 3-4 feet and point your left leg out at a 45-degree angle. Twist your chest to the side and open the posture by extending your right arm towards the floor and the left arm towards the roof, placing both your right and left feet straight. You may not be capable of touching the floor with your right arm at first attempt, thus don’t over-stretch reach out as far as you can while maintaining an erect back. Keep the pose for 5-10 breaths, then move to the other side and repeat as required.

These yoga poses will assist to relieve your lower back pain and warm up your body. They will also build your backs flexibility and open up the lungs for a better breathing experience.

Stay happy and healthy. Just relieve your pain naturally with Yoga for Lower Back Pain. It is advised to consult your doctor before performing any of the yoga exercises/positions.