Yoga Poses Guaranteed to Ease Lower Back Pain

Yoga Poses Guaranteed to Ease Lower Back Pain

Yoga may very well be the panacea for all that ails you. It reduces stress, increases flexibility and strength, improves your sex life, and eases aches and pains all over your body. It’s particularly useful for easing lower back pain since many yoga poses focus on releasing tension in this area, while also building core strength. Strengthening your core creates stable foundations for your lower back, thereby preventing future injuries.

So what poses pack the best punch for lower back rehabilitation? Slip into your yoga gear: here are three of the most beneficial yoga postures to save your aching back.

1. Child’s Pose

Also one of the best poses for opening your upper back, hips and ankles, child’s pose works wonders to release tension in your lower back.

To perform:

• Start on your knees and hands. Breathe deeply and fully, gaining awareness of your breath.
• If your hips aren’t tight, spread your knees apart, but keep your big toes touching. If your hips are tight, keep your legs closer together.
• Bring your butt down to your heels, and then straighten your torso, rolling your shoulders down and back to ensure a straight spine.
• Lean forward as you exhale, bringing your torso toward the floor, either between your thighs or on your thighs.
• Place your forehead on the floor – or as close to the floor as possible. This stretch should be therapeutic, not painful, so make sure you can breathe fully and evenly in each stage of this posture.
• Extend your arms in front of you, palms down. Or, bring your arms to your side for a more relaxing pose. Be sure to keep your butt on your heels the whole time. Breathe deeply for 12-15 slow, deep breaths.

2. Cat/Cow

This powerful combo movement is a saviour for your lower back blues. Cat/cow stretches your spine in a convex and concave position, giving you the best of both worlds and a whole lot of healing.

To perform:

• Start in tabletop position (on your hands and knees, shoulders stacked over your wrists and hips over your knees).
• Spread your figures, and inhale, moving into cow pose: lift your tailbone and head up, allowing your stomach to move toward the earth.
• Exhale, and move into cat pose, pulling your stomach back up and rounding out your spine. Tuck your chin to chest.
• Alternate between cat and cow for one full minute.

3. Pigeon Pose

For many, lower back pain is the result of tight hips developed during hours of sitting. It’s time to loosen things up with pigeon posture.

To perform:

• Begin in tabletop position, then bring your right knee up between your arms, placing it on the mat so you are sitting on your right glute and your knee is bent in front of you.
• Take your left leg back, straightening it completely. Straighten your torso, rolling your shoulders back down to lengthen your spine.
• Balance yourself on your fingertips, and as you exhale, fold your torso forward so your forehead is resting on the mat in front of your shin. Extend your arms in front of you, placing your palms down on the mat.
• Place a rolled up towel or yoga block under your right glute if you find this stretch too intense. Hold for 10-15 full breaths in and out, then perform on your left side.

For best results, perform this entire sequence as a flow three times through, beginning with child’s pose and ending with pigeon. It won’t take longer than a quarter of an hour, and it will give your back a break.