Yoga Poses to Ease Lower Back Pain

Lower back pain is one of the most common complaints of the human experience. Discover yoga poses that alleviate pain and re

Globally, back pain is one of the leading causes of disability. As a common reason why employees miss work, back pain accounts for 264+ million lost work days every year. That is not all. Low back pain costs Americans $50 billion in medical care treatment costs.

In 2015, the number of Americans practicing yoga was 36.5 million and by 2020, the figure will reach over 55 million. When it comes to revenue, the yoga industry made $9.09 billion in 2015. By 2020, the revenue is expected to reach $11 billion dollars.

If you are dealing with low back pain, yoga is a non-invasive treatment method. Not only does it treat back pain but the stress it comes with. How? By strengthening and relaxing your body. If you want to bring yourself to alignment and balance, you need to practice yoga poses.

Want to know which poses can ease back pain? Keep reading and find out which yoga poses to ease lower back pain.

1. Sphinx Yoga Pose

If you want to stimulate the sacral lumbar arch as well as tone your spine, you should try the Sphinx pose. Spending more than 2 hours on a chair in front of your desktop leads to your lower back flattening. This will cause pain.

Performing the Sphinx pose will release the pressure on your lower back and ease your pain.

To do this, lie on your your belly. Keep your feet hip-width apart and bring your elbows under your shoulders. Hold the pose for 1 to 3 minutes before lowering your upper torso on your mat. Repeat the pose a few times.

2. Downward Facing Dog Pose

Also referred to as Adho Mukha Svanasana, this is one of the most recognized yoga poses. It targets your lower and upper body at the same time. As such, you will feel the stretch in your shoulders, back, hamstrings, calves, and arches.

To do this, get on all fours, keep your hands on the floor, lift your butt and sit on your knees. Remember to spread your fingers wide, straighten your legs and lower your heels. Position your head between your arms and gaze through your legs. Hold the position for three minutes before returning to the original position.

3. Cat-Cow Poses

Yoga in Lakeway warms the body and improves flexibility to the spine. Also referred to as Bitilasana, Cat-Cow pose helps to stretch your neck and back torso too. That is not all. The pose strengthens the abdominal muscles and improves your breathing.

To do this, get on all fours with the knees on the yoga mat. As you inhale, lift your chest towards the ceiling and as you exhale, arch your back. Don't forget to press through the shoulder blades. Repeat and follow the rhythm of your breathing.

4. Dolphin Plank Pose

Designed to strengthen the core, the Makara adho mukha svanasana is challenging. As a form of yoga for lower back pain, it also rejuvenates the mind.

To do this, assume the plank pose with your elbows and forearms firmly on the yoga mat. Spread your collarbones and firm your shoulder blades. Maintain the pose for 1 minute before exhaling.

5. Child's Pose

Child's pose is gentle on the spine and safe.  If you're knees can't take the pressure, switch to Apanasana.  Lie on your back and bring your knees to chest.

Begin child's pose by coming to all fours.  Reach your arms forward.  Sit back into your heels.  Let your spine enjoy the support as you ease into a lower back stretch.  Widen the knees to divide the load evenly between the spine and the hamstrings.  Rest your forehead on the ground.

Yoga for Lower Back Pain

There are more yoga poses for back pain you can try. They include standing forward bend, child pose, and supine twist. Start with yoga for back pain at home with as little as 10 minutes each day.

Are you in search of yoga therapy to address psychological and physiological challenges in a holistic manner? We can help. Feel free to schedule an appointment.

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