Suffering from lower back pain? If so, you’re not alone! Lower back pain is a common issue that many people experience. Fortunately, engaging in low-impact exercises such as yoga can help ease the discomfort. Besides being relaxing and calming, yoga can actually help strengthen the muscles around your spine, and help you alleviate lower back pain. In this article, we will take you through five of the most effective yoga poses to help you fix lower back pain.
The Cat/Cow Pose (Marjaryasana/Bitilasana)
This pose is a classic pose among the yogi community and an excellent way to start your yoga practice. Begin on your hands and knees, with your wrists and knees underneath your shoulders and hips respectively. As you inhale, arch your spine downward. During this arch, your tailbone should tuck upwards, your chest should stretch upwards and forward, and your chin should point towards the ceiling (this is the Cow Pose). As you exhale, round your spine towards the sky, and look downwards. Then press your shoulder blades and tail bone towards each other, and drop your head. During this spiral, your ribs should draw in towards each other, and your tailbone should creep upwards. The Cat Pose is a great way to warm up your spine during your practice.
The Table-Top Pose (Bharmanasana)
This pose helps strengthen your lower-back or core muscles. Begin by coming into the Cat/Cow Pose, described above. Your head should be in line with your spine. Then firmly press your hands into your mat, and lift your knees from the ground. The position should resemble a “table” – with the four “legs” of the table being your hands and your knees. Keep your hips in line with your spine and make sure you are engaging your core when performing this pose. Take a few rounds of deep breathing before coming back to the Cat/Cow Pose, and then lower your knees back down to the ground.
The Sphinx Pose (Salamba Bhujangasana)
This pose helps relax and decompress the spine. Lie down on your stomach on the floor or mat. Place the tops of your feet onto the mat and your forearms on the ground in line with your shoulders. On an inhale, lengthen your spine and press your forearms into the mat. Lift your chest and chin away from the floor and spread your shoulder blades. Hold this pose for 10-15 breaths.
The Downward Dog Pose (Adho Mukha Svanasana)
This pose helps stretch out and strengthen your spine.Start in a tabletop position and spread your fingers wide from your mat. Then press firmly into your hands, as you press your tailbone towards the ceiling. As you pull your belly button in, start to push your hips back and up. Your arms should remain strong, as you press your chest towards your legs. This is a great pose for lengthening your entire spine. Hold the pose for 10-15 breaths, or for as long as it feels comfortable.
The Cobra Pose (Bhujangasana)
Being in a backbend helps open up the front of the body, which can help stretch out any stiffness in the