Lower back pain is one of the most common complaints among adults today. In fact, lower back pain is one of the leading causes of missed workdays and reduced productivity in the workplace. If you’re dealing with chronic back pain, yoga may be one of the best remedy for you. Here are 5 easy, gentle poses that can help relax your muscles and reduce lower back pain.
Cat and Cow Poses
The cat and cow poses are a gentle stretching sequence designed to relieve lower back pain and improve spine mobility. To get into the poses, start on your hands and knees with your wrists directly beneath your shoulders and your knees directly beneath your hips. To do the cat pose, inhale to arch your spine up towards the ceiling while keeping your torso low and stable. Exhale to soften your belly and draw your chin towards your chest, curling your back towards the floor. Alternate between these two poses for several breaths.
Child’s pose is a great pose for stretching and relieving tension in the lower back. To get into the pose, start on your hands and knees with your knees hip-width distance apart. Lower your hips to your feet and rest your forehead on the mat. Reach your arms forward and relax your entire body, allowing your spine to stretch. If comfortable, you can move your arms behind you while keeping your palms facing up.
Supine twist is a calming pose that can be held for a few minutes to help decompress and stretch the lower back and hips. To get into the pose, lie on your back and bring your right knee in towards your chest, then allow it to fall to the left side of your body. Rest your left hand on your right knee and extend your right arm out wide, and gently look over your right shoulder. Hold the pose for a few breaths and then switch sides.
Bridge pose is an effective pose for those with lower back pain as it can help strengthen and stretch the spine. Lie on your back and bend your knees, bringing your feet as close to your glutes as can comfortably. Press your feet and arms into the floor, inhale and lift your hips up towards the ceiling, keeping your head and neck on the ground. Hold the pose for a few breaths and slowly lower yourself back down.
Pelvic tilts are a simple and effective pose for relieving lower back pain. Lie on your back with your knees bent and your feet flat on the floor. Relax your abdominal muscles and inhale to tilt your pelvis back, pressing your lower back into the ground. Exhale and tilt your pelvis forward and slightly arch your lower back. Repeat the movement for several breaths.
When dealing with lower back pain, it’s important to incorporate gentle stretching into your daily routine. Yoga poses, like the ones mentioned above, can be a great way to help reduce stiffness and improve mobility in your lower back. Incorporating even just a few of these poses a few times a week can lead to big results in reducing your lower back pain.