The lower back pain is one big health problem that has affected a major population in the world recently.
Everybody experiences that in some point of their life. You can be either active throughout the day or be dumped into the chair before your laptop throughout the day, lower back pain affects you anyway eventually. It’s the problem of the modern world.
There is no cure for the back pain: just a change of life is needed in order for you to get rid of it. And Yoga poses for lower back pain relief are found to be an effective way of treating it.
If you are able to find an efficient yoga instructor he/she may help you figure out the Yoga poses that will give you relief from your pain. But if you’d like to take matters into your own hands, we’re here to help you out a bit.
Here you can see few effective poses to relieve your lower back pain. But one must have patience to do the yoga. The more you relax during the yoga sessions, the more effective will be the results.
You can’t expect 100% perfection on day one when trying these poses. With patience and persistence, you will gradually make it effective. Also, don’t expect to completely get rid of your back pain after your first set of exercises (although in most cases, you will feel better instantly!)
With these in mind, let’s check out below the best yoga poses for lower back pain and how to do them easily at home!
The Forward Bend pose for lower back pain
A forward bend means what the name says. To be explanatory, it involves bending forward stretching your legs to touch your toes with your fingers.
But there are different types of forward bends depending on your flexibility. You can bend your legs a little until you reach your toes, for example, and work from there up.
A beginner will bend the leg a lot and an expert will stretch the leg completely. This will relax your back and stretch you nicely.
Here is a complete video tutorial on how to do this pose like a pro:
Ankle To Knee pose for lower back pain
You can do this pose either by leaning back to the floor or sitting in a chair. This will relax your hips and help you relieve some pressure off your back.
You can choose your own comfortable posture to do this pose. Here’s a recommended way to do it – remember to take it slow and perfect it each day:
Seated twist pose for lower back pain
This yoga pose is for the upper body. It will relax the upper body completely thus reducing the pressure over the spine.
You should finish the pose in such a way that your thighs should be as close as possible to your torso.
There are variations in the pose. You can place your hand on your opposite knee as you twist. You can also extend your hands fully as you stretch. Another option is to place your palms together when you twist. See what works best for you!
And if you want to make sure that you’re doing it right, here’s a video guiding you through it:
Cat-Cow pose for lower back pain
This is a combination of two poses: first, go down on your fours. Keep your head in neither down nor upward position. Keep it facing forward, to keep your spine straight.
Then arch your back upwards and lower your head such that your chin touches your chest. This is the cat position.
From this pose, change over to the cow’s position. For that, you have to arch your back in and face upwards.
Alternating these two poses will stretch and relax your back. It’s one of the easiest and most effective poses for reducing back pain and everybody can do it flawlessly from day one.
Highly effective and extremely easy to perform, as you can see in the video guide below:
Crescent Lunge pose for lower back pain
It is best suited for the tight hips. The beginner version starts by placing your back knee on the floor making your torso straight. The expert version includes stretching your hands backward.
This move requires a bit of practice, but once you get it right, you’ll have no problem in doing so again. Check it out in the YouTube video below:
All the above yoga poses for lower back pain relief are found to be effective and will help you a lot, especially if you find a bit of time to practice them each day.
But you should consult your GP before you go for the yoga moves because you must know if your health condition is good enough to follow these poses.
Once you get approval, start doing yoga and feel the pain relief. Remember: you only need several minutes each day and you will feel a lot better. It’s totally worth it!