5 Yoga Poses To Get Relief From Lower Back Pain

Lower back pain is one of the most excruciating health problems ever. Even a simple chore like sitting or sleeping can worsen the pain and ruin the quality of your life. While many of us resort to temporary pain relief with painkillers, the long-term consequences are serious. This is why experts recommend switching to Yoga for Lower back pain relief. With a perfect combination of stretches and breathing practices, Yoga can deliver immediate results. In this article, we shall learn the benefits of Yoga asanas for your spine, with detailed steps.

* Downward Dog

Adho-Mukha Asana or Downward dog position helps in building muscle strength in spine. The pose gets it name from its resemblance to the way a dog stretches it body to release tension from its muscles. This is one of the most effective yoga poses for lower back pain.

- This pose will support in spinal traction and lower back fitness.
- Stand Lie down on the floor fronting the ground and place your hands in front of you. Flatten your palms on the floor.
- Boost your hips off the ground by balancing yourself on your feet and hands. High your hips as much as you can, till you feel a calming stretch in your back.
- Take 5 to10 breaths in this place.

* Talasana

Talasana is considered to one of the easy yoga exercises for lower back pain. Talasana helps in stretching the spinal muscles and offers better physical, mental balance. It also stretches the muscles in the abdomen to improve better digestion. You will also notice toned muscles.

- Stand straight, feet shoulder width not together, hands on sides, chin drawn in. Maintain spine and neck straight.
- Increase both arms up and heels instantaneously, increase on toes, inhaling for two seconds.
- Keep this pose, holding breath for four seconds. - Later this brief standstill, coming back to regular position by spinning the arm backwards and downwards, concurrently lowering heels, although respiring for two seconds back to initial position.

* Supine Hamstring Stretch

Hamstrings are a group of muscles at the back of your thigh that run from your pelvis to your knees. This is one of the bestyoga exercises for lower back pain relief, which can help in stretching the hamstrings and muscles in lower back to get rid of pain.

- Setting on your back, twist your right knee into your chest and place a strip or rolled-up towel round the ball of your foot.
- Flatten your leg to the ceiling. Press out over both heels. If the lower back feels stressed, twist the left knee and place the foot on the ground.
- Grasp for 3-5 minutes and then change to the left lease for 3-5 minutes.

* Pigeon

Check out this simple yoga for lower back pain! Pigeon pose or Eka Pada Rajapotasana helps in opening up the hip joint and release stress and tension from your lower back. This exercise is particularly recommended for people with sciatica. This is one of the easy Yoga asanas for lower back pain.

- Take your right knee after your right wrist with your lower leg at a diagonal to your left hip.
- Square off your hips to the ground. Curve forward.
Enlarge the elbows and place one hand on top of the other as a pillow for your forehead.
- Grasp 2-3 minutes and then shift to the left side for 2-3 minutes.

* Cow Pose

The cow and cat pose is a good yoga workout for lower back pain. This asana resembles the cat and cow poses and hence the name. It helps in stretching the spinal muscles to get rid of lower back pain, sciatica, neck and shoulders. It also improves the lung capacity for better breathability.

- Get on your hands and knees with your hands lined up underneath your shoulders and your knees in line with your hips.
- Inhale and bend your spine so that belly drawing towards the floor, bottom highs toward the sky and your head slopes back.
- Exhale and expose the belly inner, bending the back upward, twisting your chin to your chest, and pushing your tailbone under.
- Repeat these two postures, mildly stretching up on the inhale and curling in on the exhale, as many times as you like.