Yoga is an excellent way to help lessen or eliminate lower back pain. Because yoga uses gentle stretching techniques, muscles in the lower back and around the spine benefit from increased flexibility, strengthening, and blood flow.
While yoga can be incredibly beneficial for addressing lower back pain issues, it’s important to be assessed by a doctor or chiropractor first to find out if your back pain is caused by an injury or structural abnormalities, such as a herniated disc or scoliosis. If there is an injury or defect, some yoga poses can cause them to worsen.
Your doctor or chiropractor can recommend specific yoga poses that can help strengthen the muscles without negatively impacting the injury or abnormality. It’s also important not to do too much, too quickly, as that can cause injury. Some poses can also aggravate other problem areas, such as carpal tunnel or shoulder injuries. Seek out the advice of an experienced yoga instructor, who can help you discover the safest poses for your lower back pain.
1.) Downward Facing Dog
This popular yoga pose is an excellent way to gently stretch out the lower back, hips, and hamstrings. To complete this pose:
- Begin by placing your hands on the floor, aligned with your shoulders, and your knees on the floor, aligned beneath your hips.
- Slowly stretch your elbows and spread your fingers, while keeping your lower back in a relaxed position.
- Inhale slowly, and then exhale as you plant your toes into the mat and raise your knees from the mat. Your hips should stretch into the air so that you form a letter “A”.
- Stretch your spine gently while you press your hands and feet into the mat.
- Hold the pose for 5 breath cycles, and slowly lower yourself back onto your hands and knees.
2.) Cow-Cat Pose
This pose is an excellent pose for stretching the spine and warming it up before regular exercise. It’s also an excellent pose to do first thing in the morning after getting out of bed to reduce lower back and hip pain. To complete this pose:
- Begin with your hands flat on the floor, aligned with your shoulders, and your knees on the floor, aligned with your hips. Your legs should be together and pointed straight out behind you. This is the neutral tabletop position.
- Slowly raise your head and chest upwards toward the ceiling, while simultaneously arching your lower back and pointing your belly towards the floor, creating a deep curve in your lower back.
- Hold this position for 5 breath cycles.
- Slowly shift into the Cat Pose by returning to the neutral tabletop position.
- Point your head and chest down towards the floor while simultaneously raising your lower back up, pulling in your belly.
- Hold this position for 5 breath cycles.
- Slowly return to the neutral tabletop position, and alternate back into the Cow Pose.
3.) Dolphin Plank Pose
The plank pose is an excellent way to engage key core muscles and build stamina and strength in the arms and legs. A strengthened core can help support the lower back. To complete this pose:
- Begin in a kneeling position and lean forward to put your inner forearms and elbows against the floor.
- Slowly walk your feet backward and raise onto your toes, keeping your alignment straight and your shoulders directly over your elbows.
- Engage your core and hold the pose for as long as you can. At first, you may only be able to hold it for 15 seconds but increase as you strengthen your stamina. Breathe deeply in and out while you hold the pose.
- Slowly lower your knees back to the mat and repeat the pose 3-5 times.
4.) Supine Pigeon
This pose is a great way to stretch the lower back without too much exertion on the wrists, elbows, and shoulders. To complete this pose:
Lie down with your back against the floor in a straight line down to your feet. Keep your feet together.
- Slowly bend your knees and pull your legs toward your hips and cross your right ankle on top of your left knee. Flex your ankle.
- Thread your right hand through the opening between your thighs and bring your left hand around so that your hands can link together on the front of your left knee.
- Gently pull the left knee toward you until you feel a gentle pull in your lower back. Stretch slowly and hold the position for breath cycles before returning to position and repeating for the other leg.
