As low back pain haunts our daily lives, here are some yoga exercises for low back pain that can help alleviate the pain. Yoga focuses on gentle movements, deep breathing, and relaxation, and often offers a holistic approach to life.
Yoga exercises for low back pain include strengthening your core muscles, flexibility, reducing stress, etc. This article will help you to navigate through the list of exercises that you must do. So unwind yourself and relax.
Top 5 yoga low back pain
1. Cat-Cow
This gentle, easy backbend stretches and decreases spinal rigidity. It also extends your body’s torso, shoulders, and neck. This helps to ease the low back pain and is one of the best yoga exercises for low back pain.
Muscles worked:
- erector spinae
- rectus abdominis
- triceps
- serratus anterior
- gluteus maximus
To do this:
- Get on all fours.
- Position your hands so that they are in line with your shoulders, and your legs so that your knees are underneath your thighs.
- Make sure that you put your weight in equal measures on all several points.
- Take a deep breath in while lifting your chest up and then take a deep breath out while exhaling and bringing your chest down towards the mat.
- Inhale pull your head back, pull your abdomen in and round your back, and lift your chest towards your head.
- As you do this movement, pay attention to your body or rather the areas of your body that you are using in doing this movement.
- Concentrate on being aware of holding tension in different parts of the body and letting it go.
- Pump her like this for at least one minute maintaining the fluid circulation.
2. Downward-Facing Dog
The traditional forward bend can be highly invigorating and is therefore restful to the body. It is useful in improving back pain and sciatica; this pose should be practiced. It aids in massaging the body and gets rid of the strains it assists in building strength.
Muscles worked:
- hamstrings
- deltoids
- gluteus maximus
- triceps
- quadriceps
To do this:
- Get on all fours.
- Put your palms directly below your wrists, and your knees directly below your hips.
- Spread your fingers on the eyelids, curl your toes as best as you are able to, and raise your knees.
- Sit all the way up on the sitting bones.
- Maintain a very soft or slight knee flexion and then extend the spine and the tailbone.
- It is also good to allow your heels to kind of dangle slightly above the ground.
- Apply slight pressure onto the palms of your hands.
- Ensure that your body weight is distributed evenly across both halves of the body also focusing on hip and shoulder alignment.
- Tilt your head so that your upper arms or your chin runs parallel to the line you want to draw with your legs.
- Congratulate yourself and hold this position for up to one (1) minute.
3. Extended Triangle
This standing posture you have been doing for ages might help you with backache, sciatica, and neck pain. This exercise actually lengthens your spine, hips, and groins while toning your shoulders, chest, and legs. But what many people do not know is that it slows down the aging process, boosts one’s immunity, and may also help reduce stress and anxiety. This is how it classifies as one of the yoga exercises for low back pain.
Muscles worked:
- latissimus dorsi
- internal oblique
- gluteus maximus and medius
- hamstrings
- quadriceps
To do this:
- While in a standing position, get ready and take about 4 steps backward with your feet.
- In this step bring your right toes facing parallel to the front while your left toes are positioned at an angle to the right.
- Raise your arms to the side of the body at shoulder height with hands down.
- With your right leg stay sideways and swing your right arm and your upper body forward while bending at your right hip, bringing your trunk forward.
- As you exhale bring your hand to your leg, to a yoga block, or onto the floor.
- Bend your left arm up to the superior direction in a position concerning your trunk.
- In what directions should one look?
- Keep this position for up to 1 minute.
- Complete and repeat on the opposite side or towards the opposite direction of the line drawn.
4. Sphinx Pose
It fortifies the spine and the buttocks and is a mild backbend exercise. That, of course, engages your chest, shoulders, and abdominal muscles. It may also help people reduce their stress levels since they will have more time on their hands due to a lack of jobs.
Muscles worked:
- erector spinae
- gluteal muscles
- pectoralis major
- trapezius
- latissimus dorsi
To do this:
- Get down on your tummy and straighten your legs to create a curve from your abdomen all the way down your back.
- Squeeze the muscles of your lower back, your buttocks, and thighs.
- Raise your elbows up to the height of your shoulders with your forearms on the ground and wrists touching the floor.
- Before that, slowly raise your upper body and head, but do not straighten your spine too much.
- Try to slowly contract your lower stomach muscles while at the same time tucking in your back.
- Make sure you are pulling the weights up through your spine and over your head and not just hunching over.
- Eyes should look forward while in this pose while at the same maintaining total relaxation even as your entire body is awake.
- Hold this position for as long as possible, preferably for not more than five minutes.
5. Cobra Pose
This backbend is performed gently so that it helps to tone your abdominal, chest, and shoulder muscles. If done regularly this pose strengthens the spine and may relieve sciatica, a nerve inflammation condition. It may also be useful in reducing stress and fatigue which are some of the conditions that are associated with back pain.
Muscles worked:
- hamstrings
- gluteus maximus
- deltoids
- triceps
- serratus anterior
To do this:
- Start on your abdomen while your hands are placed near your shoulders, and your fingers pointing to the front.
- Take your arms and pull them as close to your chest as you possibly can. Do not chu out to the side with your elbows.
- Squeeze with your fingers and press the backs of your hands into the floor to move your head, chest and shoulders off the ground.
- It is possible to lift only partially to the upper part of the uterus, halfway or all the way up between the umbilicus and the pubic symphysis.
- Have a feeling of pre-adolescence in the joint where the elbow meets the forearm.
- You can also let your head drop back a little to go a little deeper in the pose.
- Returning to the mat on an exhale, release the stretch.
- Pull your arms beside the body and leave your head to relax.
- For tension in the lower back, start swaying in circular motions sideways simply using your hips.
Conclusion
These yoga exercises for low back pain will help you assess the situation and help your body be grateful to you. These exercises will not only help you heal your back, but also help you integrate discipline into your life.
Low back pain is a widespread pain in today’s world. However, it is not as difficult to tackle the problem as it once was. Taking the help of these yoga exercises for low back pain, one can easily alleviate the pain.
