Yoga Poses for Lower Back Pain: While yoga has been a spiritual process, it is also known to impact bodily discomforts positively. Most of the time, people would start practicing yoga for the body.
Although yoga might not always be suitable for all types of discomfort, like severe pain, it is great for occasional aches or chronic soreness. When yoga helps the body directly with its regular practice, some other times, it helps the body by helping the mind.
For most of us, the lower back is quite a sensitive spot. There is a wide range of reasons for back pain. Sometimes it can be because of long hours of sitting or bad posture. In such a case, yoga for lower back pain has proved to be the most helpful.
Let’s look at five such yoga poses for lower back pain, which with regular practice will help you get rid of other pain as well.
Table of Contents
Salamba Bhujangasana – The Sphinx Pose
The Sphinx pose is known for strengthening the spine, stimulating the abdominal organs, encouraging blood circulation, and relieving body stress. It also helps to reduce pressure on the spine.
Tip: The Sphinx pose is safe for all ages and experience, which is what makes it so versatile. However, it is recommended that pregnant women refrain from working on this pose because of this pose’s nature. You should avoid this pose if you have any ribs or wrists injury.
Chakravakasana – The cat stretch
This pose can be practiced as a warm-up, relaxation, or exercised as yoga for lower back pain. The cat pose is a very calming pose and focuses on the breathing of an individual. Improvement of posture and balance and relieving stress are two of its benefits.
Tip: Always remember that you don’t sprain your neck and limit the movement to the spine.
Adho Mukha Svanasana – Downward-Facing Dog
This yoga pose is quite common, as it mostly gets introduced during the first stages of a yoga practice. Downward Facing Dog helps in strengthening deep abdominal muscles. This pose, too, helps relieve the back pain and becomes another one in our list of yoga for lower back pain.
Tip: One of the common mistakes while performing this pose is a banana back. A flexible body tends to sink the rib cage towards the floor, which is supposed to be avoided.
Supta Kapotasana – Reclining Pigeon Pose
Reclining Pigeon Pose has a lot of benefits for the body as well as the mind. It works towards balancing the liver and gall bladder meridians while also releasing anger and frustration from the mind. This is another yoga for lower back pain that can be easily practiced for relieving stress.
Tip: Anyone suffering from knee injuries should not start with this yoga pose, and if anyone is suffering from other body pain after this pose, it should be stopped immediately.
Balasana – Child’s Pose
Child’s Pose is mostly about resting. This is primarily performed in between difficult poses of yoga practices. This pose works towards stretching hips, thighs, and ankles and also reduces stress and fatigue.
Tip: Anyone who is pregnant or has a knee injury should refrain from performing such poses. Do not put pressure on your neck, as this is not how it is done. The neck should be in a neutral position.
The Takeaway
While the steps to perform these poses will be readily available for following on the internet, it is recommended that you consult your doctor before you start performing these steps.
These yoga poses for lower back pain are not necessarily to be performed altogether but can be standalone poses as well. Seek a professional – the best yoga program will identify your goals and help you perform yoga safely.
If your body shows any discomfort, stop immediately because it could be because you are not doing it right, and you might need a professional to teach you such poses.
