Have an achy back? Medications just do not seem to work? Why not give yoga a try?
Although practicing yoga is not really a good idea for people suffering from chronic back pain, those with occasional chronic aches or soreness greatly benefit from practicing certain yoga poses that help in stretching and strengthening your muscles, lengthening your spine, and return your back to its proper alignment.
Note: It is always a good idea to consult your doctor before starting a new fitness routine, especially if you are suffering from some physical pain. Once you get the green signal, try the yoga for lower back pain poses mentioned below.
Top 9 Yoga Poses To Get Rid Of Lower Back Pain
1. Downward Facing Dog Pose [Stretch Your Hamstrings]
Also known as Adho Mukha Svanasana, Downward Facing Dog Pose is a classic yoga pose that is great for stretching your overall body, especially your lower back muscles. It also supports your spine and strengthens your arm muscles to lift objects.
2. Child Pose [Relieve Stress And Anxiety]
Performing this pose might look as if you are resting, but in reality, a lot is going on. Child Pose is an active stretch that focuses mainly on elongating the back. Additionally, it acts as a great de-stressor if practiced either before going to bed or after waking up in the morning.
3. Pigeon Pose [Relax Your Hip Flexors]
This one is quite an intense and challenging yoga pose for newbies. Pigeon Pose is known to stretch and relax your hip rotators and flexors. It might not seem like a pose that relieve back pain, but tight hips can contribute to lower back pain, thereby making this important for you to perform.
Read More - Top 5 Poses Of Yoga For Upper Back Pain
4. Triangle Pose [Lengthen Torso Muscles]
This pose is a great pose for stretching and strengthening the back and leg muscles. It also lengthens your muscles along the sides of the torso while stretching the muscle fibers around the area of the hips.
5. Cat And Cow Pose [Warm Yourself Up]
If you need a perfect pose for a sore and achy lower back, the cat and cow pose is your buddy. Both these poses go hand-in-hand, usually performed one after the other. Cat and cow pose serve as a part of a yoga routine or as a warm-up before starting another workout.
6. Upward Forward Bend Pose [Release Tight Hamstrings]
Also known as Forward Fold, the Upward Forward Bend Pose focuses on stretching the hamstrings and back muscles. It also helps in providing a release for tense and tight shoulders as well as thighs.
7. Upward Facing Dog Pose [Stretches Key Muscles]
This pose is famous for opening up the chest and strengthening your spine. Also, it stretches the abdominal muscles and engages your lower back.
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8. Sphinx Pose [Stretch Your Lower Back]
This yoga pose is known to give a natural curve to the upper half of the body, till the lower back. Sphinx Pose engages your abs a bit, thereby supporting your lower back while it is being stretched.
9. Knees To Chest Pose [Rock And Roll]
Knees to chest pose will surely take you back to your childhood days. It is known to add a slow rocking motion to the yoga pose. Additionally, it gives your body a nice and natural body massage.