7 Beginner Yoga Poses for Lower Back Pain

January 16, 2019

7 Beginner Yoga Poses for Lower Back Pain

Lower back pain is the most common type of back pain and is currently an epidemic as a result of a large chunk of the population turning to a sedentary lifestyle.

According to The Guardian, 540 million people worldwide say that they deal with back pain.This study says that 4 out of 5 Americans suffer from this problem. That’s a lot of people!

While some people believe a little pain is to be expected and just part of life, there are many things you can do to better understand why you are experiencing pain and what you can do to prevent it in the future.


Is lower back pain always from sitting?

No. Lower back pain can mean many things.

Lower back pain can be a result of many things including inflammation, arthritis, disc issues, and fractures. If you aren’t sure why your back hurts, it may be best to listen to the pain and seek to understand what your body is communicating.

Working with your personal doctor or chiropractor can be hugely beneficial in creating awareness around your pain and making a plan for healing.

If you find that your lower back pain is a result of poor posture, the yoga poses below may bring you relief and help you to create better sitting habits in the future.


Don’t forget to move.

If you are struggling through lower back pain as a result of poor posture, you may be tempted to sit and rest but movement is beneficial in loosening tight areas which may be causing your discomfort.

Additionally, movement is going to help strengthen the areas of your body which support your spine, helping you to find better postural habits. If you are uncertain what is causing your lower back pain, it is recommended that you consult your healthcare provider on what types of movements will be best for you.


Protect your spine.

Back pain is often (but not always) an indicator that your core is weak and in need of strengthening so that it can properly hold up your spine.

Did you know that the bones in your body make up about 15% of your body weight? According to Spine Universe, If you are 100 pounds, you are carrying around 15 pounds at all times! That certainly requires strong muscles in order to keep everything in proper alignment to prevent compression.

While many people think of the traditional “six-pack” when they think of the core, your core muscles wrap all the way around your midsection, much like a corset, and provide stability for your spine from all sides.

If you want to learn more about your core and how you can strengthen it, check out our Yoga Flow For A Strong Core.


7 Beginner Yoga Poses To Relieve Lower Back Pain

Yoga can be a gentle way to stretch and strengthen the body in order to prevent lower back pain.

The following 7 poses have been selected to help you find proper alignment in the body, strengthen the abdominal muscles, and support your spinal mobility.



1. Cat/Cow

Cat Yoga Pose

Cow Yoga Pose

How to do it:

  • Begin in a tabletop position with your knees stacked under your hips and your wrists under your shoulders.
  • With an inhale, drop your belly towards the ground as you lift your tailbone and front of your heart towards the sky.
  • Draw your shoulders away from your ears and lift your gaze.
  • With an exhale, drop your tailbone towards the ground and round your back towards the sky.
  • Continue this movement 10 times.

What it does:

These movements create mobility in the spine and strengthen the muscles which support the lower back.

 

2. Downward Dog

Downward Facing Dog

How to do it:

  • Begin in a tabletop position with your knees stacked under your hips and your wrists under your shoulders.
  • Walk your hands forward 4-6 inches and spread your fingers wide while pressing your palms and knuckles into the mat.
  • Tuck your toes and lift your hips towards the sky.
  • To allow more release across the lower back, keep your knees bent.
  • Stay for 5-10 breaths.

What it does:

Downward Facing Dog energizes the body and stretches the hamstrings, calves, and spine.

 

3. Ragdoll Forward Fold

Ragdoll Forward Fold

How to do it:

  • Begin in a standing position with your hands on your hips.
  • With an exhale, fold at your hips with a slight bend in your knees.
  • Grab opposite elbows.
  • Let your torso and neck be long as you hang here.
  • Find 5-10 breaths.

What it does:

Brings forward flexion into the spine which helps to stretch the muscles which support the lower back as well as calm the mind and alleviate stress.

4. Child’s Pose

Childs Pose

How to do it:

  • Begin in a tabletop position with your knees stacked under your hips and your wrists under your shoulders.
  • Bring your big toes to touch.
  • Sit your hips back over your heels.
  • Walk your arms forward with your palms facing down.
  • Rest your forehead on the ground.
  • Let yourself relax into this position and focus on your breath.
  • Stay here for 10 breaths.

 

What it does:

Child’s pose helps to calm the mind and relax the body.

 

5. Knees-to-Chest

Knees to Chest

How to do it:
  • Begin lying down on your back with your legs resting long and your arms alongside you.
  • On an exhale, hug both knees into your chest and use your hands to pull them in tighter.
  • Keep your back grounded and gently press your tailbone and sacrum towards the mat to create a long spine.
  • You can stay right here or allow yourself to rock from side to side.
  • Stay for 5-10 breaths.

What it does:

Pulling your knees into your chest helps to lengthen the muscles of the back and create space through the lower back area, resulting in a more supple back.

 

6. Reclined Spinal Twist

Reclined Spinal Twist

How to do it:

  • Begin lying down on your back with your legs resting long and your arms alongside you.
  • On an exhale, draw your knees into your chest.
  • As you roll onto your right hip, use your right hand to draw your knees across your body, letting them drop down towards the ground on the right side of your body.
  • Bring your arms to a “T.”
  • Gaze towards the sky or over your shoulder if that feels okay on your neck.
  • Stay for 5-10 breaths before slowing releasing and switching sides.

What it does:

Reclined spinal twist stretches the back muscles while realigning the spine.

 

7. Legs Up The Wall

Legs Up the Wall

How to do it:

  • Begin on your back with your sitting bones up against the base of a wall. You can roll onto your side to get yourself into this position if needed.
  • Extend your legs up the wall.
  • Let your body relax.
  • Stay here for 5 minutes.

*You can also do this without a wall as pictured if your body allows.


What it does:

This restorative posture gently stretches the legs and the muscles which help to support the lower back. Additionally, it reduces stress and anxiety and promotes overall wellbeing.


*This yoga practice is simply a suggestion of some movements and positions that may help to alleviate and prevent lower back pain. Be sure to touch base with your healthcare provider to see if they are right for you.


xoxo.


Also in Blog

Anti-inflammatory Spice Tea DIY Recipe
Anti-inflammatory Spice Tea DIY Recipe

January 08, 2019

This 5 ingredient DIY homemade anti-inflammatory spice tea is simple, comforting, nutrient dense, and the perfect way to start your day.
10 Morning Mantras for Inspiration & Intention
10 Morning Mantras for Inspiration & Intention

January 03, 2019

10 morning mantras for inviting intention into your day and directing your energy towards what you'd like to manifest.
4 Foods To Eat For Better Sleep
4 Foods To Eat For Better Sleep

December 18, 2018

4 calming, nutritious and delicious foods to eat for better sleep, more peaceful rest, and more refreshed mornings.

Join Our Tribe