If you sit all day, you might need to bookmark these 7 yoga poses for lower back pain. If you’re feeling tight or achy on your lower back pain, you might need to add these poses to your daily routine. They are simple. You can add gentle or deeper variations as you wish.
It will ease the tension. Remember to listen to your body. There are gentle variations for all the poses you can see below. Also, you can always come to Child’s Pose if you need to. The key is to breathe, and you find your center while you inhale and exhale.
Sphinx Pose (Salamba Bhujangasana)
Why we do it: Sphinx Pose is a restorative backbend. It improves spinal mobility, corrects poor posture and can help to relieve lower and upper back pain. If you have an injury in any part of the spine or have a stiff back, you should try a gentle variation of this pose or avoid it. Also, it expands the lungs, stimulates digestion and soothes the nervous system.
How we do it: Lie on the belly. Forearms on the floor. Palms near the head. Inhale and exhale. Lift the head and chest. Slide the forearms forward. Breathe.
Downward Dog Pose (Adho Mukha Svanasana)
Why we do it: This pose helps stretch out the back half of your body. It can ease the tension in your glutes and legs. It improves the blood flow through your body. It helps to relieve tension from the neck and back.
How we do it: Start in an all fours position. Hips above your knees and shoulders above your wrists. Hands forward. Keep your knees bent. Bring both heels towards the floor. Inhale and exhale.
Shoulder supported bridge Pose (Setu Bandha Sarvangasana)
Why we do it: It helps to regulate the flow of blood to the heart, the glands in the neck and the head. It is a chest opener. It is good to enable better respiration. Furthermore, it strengthens the shoulders and lower back muscles, and tones the thighs, calves, hips and the leg muscles.
How we do it: Lie on the back. Bend your knees and bring your heels closer to the buttocks. Your feet, your knees and your ankles should be on a straight line. Inhale and exhale. Lift the buttocks and hips up. Nice and easy, now you just lift your back. Inhale and exhale. Arch your back upward as you raise the lower, middle and upper back off the floor. Lift the chest as high as possible towards the chin.
Thread the Needle (Urdhva Mukha Pasasana)
Why we do it: This yoga pose will open the shoulders and stretch the whole spine. It is one of the best yoga poses for shoulders. It offers a deep stretch for the shoulders and neck, helping relaxation and pain relief.
How we do it: Listen to your body, and breathe. Hands and knees on the floor. Tabletop position. Hips above your knees. Wrists are under your shoulders. Inhale. Exhale. Raise your right arm towards the sky. Extend your arm fully and look up to your fingertips. Right arm under your left arm. Left arm forward. Elbow away from the mat. Your right shoulder and cheek should now be on the floor. Turn your upper body to your left. Feel the stretch on the right side of your upper body. Return to the tabletop position. Switch sides.
Plank Pose (Phalakasana)
Why we do it: This pose activates muscles in all areas of the body. The pose mainly strengthens your shoulders, your core and your thighs.
How we do it: Your hands on the floor. Step both feet back. Lengthen and straighten your body from head to heels. When you feel good and stable, you can place your elbows on the floor if you can for a deeper variation.
Triangle pose (Trikonasana)
Why we do it: Improves balance and focus. Strengthens your body. Opens hips and shoulders.
How we do it: Stand upright. Take a step back with your right foot. Your right foot is parallel with the short edge of the mat. Pelvis to the right. Inhale and exhale. Raise your arms in line with your shoulders. Push your left hip back. Reach forward with your left hand, and tilt your body down over your left leg. Your choice: Your fingertips on your shin, ankle or the floor on the outside of your left leg. Return to standing and repeat on the other side.
Child’s Pose
Why we do it: It opens up the chest, major muscles on your back, hips and quads. This yoga pose relaxes the back and the spine, alleviates the stress and anxiety. Child’s pose is one of the best options for stress management.
How we do it: You just have to sit back on your heels, then stretch your arms out in front of you. Lower your forehead to the floor and relax. Keep breathing. Stay here as long as you need.