Lower back pain is one of the most common ailments afflicting individuals today, often caused by inflammation or overexertion. Fortunately, yoga is one of the best options for people struggling with back pain. It helps to improve strength, flexibility, coordination and balance, all of which contribute to better posture and reduction of back pain overall.
Child’s Pose is a calming posture that not only provides physical relief but mental and emotional benefits as well. In this pose, start on your knees with your feet touching or spread apart mat width. Sit your hips back toward your heels, allowing your torso to hang towards the floor. Stretch your arms forward, keep your head relaxed, and take a few deep breaths. Gradually stay in this pose for 15 to 30 seconds.
Downward-Facing Dog is a basic posture and one of the most popular yoga positions in the world; it is said to be beneficial for almost every part of the body. Start on your hands and knees, and bring your hands towards each other. Lift your butt towards the sky, press the ground away from you, and let your head relax and hang. Take a few deep breaths and stay in this position for 15 to 30 seconds.
Wide-Legged Forward Fold
Another simple pose to help reduce back pain, the Wide-Legged Forward Fold is ideal for lengthening the spine and creating an overall calming effect. Start in a standing position, then spread your legs slightly wider than your hips. Place your hands on the ground in front of you, and slowly hinge forward at your hips while at the same time lengthening the spine up towards the ceiling and relaxing your head and neck. Stay in this pose for 15 to 30 seconds.
The Standing Twist helps to open your spine, alleviate tension and stiffness, and strengthen the abdominal muscles — all of which help to alleviate lower back pain. Start in a standing position and bring your arms over your head, inhale and raising your arms up higher. Now gently twist your upper body to the left as you inhale deeply and reach your right hand toward the left. Switch sides and repeat.
This soothing posture is known to improve range of motion, improve posture and alignment, and relieve tension and stress in the spine. The Supine Twist should be practiced after a few of the postures above to ensure that the body is nice and warm. Lie on your back with your legs bent and your feet flat on the floor. Gently twist your upper body to the left while taking slow and deep breaths in and out; hold this twist for 30 seconds and then release. Switch sides and repeat.
Overall, the poses above are the most effective for reducing lower back pain. With regular practice and a few simple modifications, you can find relief from persistent lower back pain. Make sure to always listen to your body and embrace the ever-changing nature of your practice. Try to focus on your breath and stay present with every movement, remembering that yoga is a practice of mind, body, and spirit.