6 Effective Yoga Poses for lower back pain Lower back pain is a common complaint among people of any ages, it may be due to the variety of factors such as poor posture, weak muscles, injuries and several health complications such as kidney stones and pancreatitis. However, Yoga may not work as a remedy for all low back pain. But, yes can surely get relief in your lower back pain in some of the cases.
Here, in this blog post we will discuss 6 Effective Yoga Poses for lower back pain you can do at home. Let’s explore some of them.
6 Effective Yoga Poses for lower back pain
1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
The cat-cow stretch is a kind of yoga pose that can help you relieve lower back pain by stretching the spine muscles.
To perform this pose you must follow these steps one by one carefully.
- Get on your hands and knees
- move your head down and lower back up and hold for 30 seconds
- Now, arch the back and bring head up
- It also improves spinal mobility
- Repeat this exercise for 10-15 times.
2. Child’s pose (Balansana)
It is one of the effective yoga pose that helps you with lower back pain complaints.
To perform this pose you must follow some steps carefully given below.
- Rest on your knees on the floor with knees hip-width apart.
- Exhale, lower your trunk toward the mat.
- Rest forehead on the floor.
- Extend arms forward or alongside the body.
- Relax shoulders and round upper back.
- Breathe deeply and hold for the desired duration.
- To release, walk hands back and rise up.
6 Effective Yoga Poses for lower back pain. Setu Bandhasana also known as Bridge pose is most important yoga pose that offer several health benefits, especially for your lower back pain.
To perform this yoga poses you must follow steps given below.
- Lie on your back with knees bent and feet hip-width apart, flat on the mat.
- Place your arms alongside your body, palms facing down.
- Press into your feet, lift your hips off the mat, and roll your shoulders under.
- Keep your thighs and feet parallel.
- Hold the pose for a few breaths.
- To release, slowly lower your hips back down to the mat.
4. Supine Twist (Supta Matsyendrasana)
Supta Matsyendrasana, also known as Supine Twist, offers several benefits for lower back pain relief.
To perform this pose you must follow some steps carefully given below.
- Lie on your back with legs extended.
- Bend your right knee and cross it over the left leg, placing the foot on the mat.
- Extend both arms out to the sides in a T shape.
- Gently lower your right knee towards the left side of your body, keeping your shoulders grounded.
- Turn your head to the right, gazing in that direction.
- Hold the pose for several breaths.
- Repeat on the other side.
5. Sphinx Pose (Salamba Bhujangasana)
Sphinx Pose better known as Salamba Bhujangasana is one of the most effective yoga pose that help to release tensions in the lower back.
To perform this yoga poses you must follow steps given below.
- Lie on your stomach with your legs extended and tops of the feet pressing into the mat.
- Place your hands next to your shoulders, fingers pointing forward.
- Inhale, press into your hands, and lift your chest off the mat, keeping your pelvis grounded.
- Roll your shoulders back and down, extending through the crown of your head.
- Hold the pose for a few breaths, maintaining a gentle back bend.
- Exhale, slowly release down to the mat, and rest.
6. Legs Up the Wall Pose (Viparita Karani)
It is also one of the most important yoga pose if you are having tensions in lower back you must follow this restorative yoga pose as it helps to relieve lower back pain and promote relaxation.
To perform this yoga poses you must follow steps given below.
- Sit sideways with your right side against a wall.
- Lie down on your back and swing your legs up along the wall, forming an L shape.
- Relax your arms by your sides.
- Close your eyes and breathe deeply.
- Stay in the pose for the desired duration.
- To release, gently slide your legs down the wall and roll onto your side.
Remember to follow these poses with mindfulness, by paying attention and avoiding any movements or positions that causes pain or discomfort. If you have any concerns or any health complications, you must always consult to the doctor or healthcare professionals.
Read also: https://www.thedailyhealthlines.com/surya-namaskar-for-beginners-step-by-step-and-their-benefits/
Image credit:https://www.freepik.com/
Valuable References: https://www.wikipedia.org/