13 Easy Yoga Poses For Lower Back Pain Relief

Lower back pain is very common in every age. Almost every second person is suffering from lower back pain. In lower back pain it is difficult to move back muscles for the suffering person. Several reasons cause pain in the back sometimes it is because of the poor lifestyle but sometimes it might be because of kidney stones or pancreatitis.  

Our back area starts below the ribcage. Something that compresses the spinal cord can cause sharp sciatic nerve pain and lower back pain. Lower back pain is also caused by weight lifting and various exercises and if your job consists of pulling, lifting, and twisting the spine so it is highly possible to occur lower back pain. A person can develop lower back pain by causes like; skeletal irregularities, spina bifida, sprains, traumatic injury, spondylosis, intervertebral disc degeneration, arthritis osteoporosis, kidney stones, and so on. 

The lower back pain intensity could be sudden dull, sharp, shooting, and radiating pain. Chronic lower back pain continues for 12 weeks and so on almost about 20 percent of people affected by lower back pain occur chronic low back pain with determined symptoms at one year. 

According to the National Institute of Neurological Disorders and Strokes (NINDS), atleast 80 percent of Americans suffer from lower back pain in their life at some point. According to this study that the spine was the main cause of lower back pain in all age groups.

What Is Stretching?

Stretching is the form of physical exercise that flexed or stretched the specific muscles and tendons. It is good to maintain flexibility between the joints. Stretches meant to reduce neck and lower back pain is likely to be advised by a doctor, physical therapist, or spine specialist. 

Yoga is a soul and body exercise that concentrates on flexibility, breathing, and strength. Its purpose is to improve psychic well-being.

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Benefits of stretching;

The prevalent number of people with lower back pain at any one point in time in 1990 was 377.5 million, and this increased to 577.0 million in 2017. Age-standardized prevalence of lower back pain was higher in females than males. Stretching can relieve the pain in the lower back area. There are several benefits of stretching are; 

  • Decrease muscle stiffness.
  • Increase the motion.
  • Aids in post-exercise aches and pain.
  • May reduce the risk of injury.
  • Help to promote circulation.
  • Decrease risk of lower back pain.
  • Improves body postures. 

13 Lower Back Stretches To Reduce Lower Back Pain

Here are the following stretches that make your life easier if you are suffering from severe lower back pain.

1. Childs Pose 

It helps in stretching the lower back muscles which become stiff and contracted when you are in pain. Following are the step;

13 Easy Yoga Poses For Lower Back Pain Relief 1 - Daily Medicos

Steps to do Childs Pose

  1. Sit on the floor.
  2. Start with tabletop position with your hands and knees. 
  3. Your hands should be below your shoulders and knees under your hips.
  4. Stretch your arms in face of you.
  5. Then put your palms flattened on the surface. 
  6. Rest your belly on the thighs. 
  7. Breath deeply.
  8. Relax the area of stiffness and tightness.
  9. If you are initial to this then hold for 20 to 30 seconds and after some time gradually raise till 1 minute. 

2. Cat/Cow Stretch 

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The cat/cow stretch is a yoga essential. It includes influencing the spine from a rounded area (flexion) to an arched one (extension). Each step is done in combination with both an inhalation or expiration of the breath. Following are the steps;

Steps to perform Cat/Cow Stretch

  1. Sit on the floor.
  2. Start with tabletop position with your hands and knees. 
  3. Your hands should be below your shoulders and knees under your hips.
  4. Make your spine parallel to the ground. 
  5. Push into your paws and toes as you breathe to watch up, letting your abdomen fill with air.
  6. Turn your spine, expanding your mid-back within your shoulder blades.
  7. Hold for 5 seconds.
  8. Then rest.
  9. Fall your belly downwards as you easily stretch your lower back and hold here for another five seconds.
  10. If you are initial to this then hold for 20 to 30 seconds and after some time gradually raise till 1 minute. 

3. Knee-chest stretch

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The hip tightness is a common subscriber to lower back pain.  In sequence to stretch the hamstrings, lower back, and glutes. Following are the steps;

Steps to perform Knee-chest stretch

  1. Lie on the floor.
  2. Start by lying on your back with your knees bent and feet even on the floor.
  3. Place your hands below your knee caps.
  4. Slowly bring your knees to the chest with the help of both hands and hold it.
  5. If you are initial to this then hold for 20 to 30 seconds and after some time gradually raise till 1 minute.

4. Supine Twist Pose

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This pose is wonderful for extending each of the muscles that move along your spine. Shedding your knees to the side and actively squeezing the opposite arm to the mat produces stress for your complete spine. Following are the steps;

Steps to perform Supine Twist Pose  

  1. Lie on the floor.
  2. Bent your knees.
  3. Flat your feet on the floor. 
  4. Extend your arms to the sides. 
  5. Make a T position.
  6. Relax your shoulder.
  7. Move your knees gently to the opposite side and roll
  8. Extend the one leg straight 
  9. Hold it and then straighten both knees on the floor.
  10. If you are initial to this then hold for 20 to 30 seconds and after some time gradually raise till 1 minute.

5. Pelvic Tilt Pose

File:Bowel and bladder control postitions.png - Wikimedia Commons

The pelvic tilt is the introduction of the pelvis concerning the thighbones and the rest of the body. This stretch can support you to start to bring some movement back to this area lightly. Following are the steps;

Steps to perform Pelvic Tilt Pose

  1. Lie on the floor. 
  2. Bent your knees and feet flat on the floor.
  3. Relax your back.
  4. Activate your core muscles.
  5. Contract your abdominal muscles as you flatten your back against the floor.
  6. Repeat for 12 to 15 times.

6. Cow Face Pose

This posture serves to initiate your shoulder joints thus allowing a broader scope of action. Also, it is recognized for opening the hips. Hips are the identified area destination for stress, anxiety, and concern. Relax in this posture for several minutes while focusing on your breath and the discharge of certain deep muscles. Following are the steps;

Steps to perform Cow Face Pose

  1. Sit on the floor.
  2. Pull your left heel to your right glute, with your left knee facing accurately in face of.
  3. Then pull your right leg on your left glute.
  4. Your toes should be on each side of you.
  5. Your toes facing after you.
  6. Straight your spine.
  7. Bring one hand to another in front of you.
  8. If you are initial to this then hold for 20 to 30 seconds and after some time gradually raise till 1 minute. 

7. Hand To Big Toe Stretch Pose

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Hand-to-big toe stretch yoga aid found friction in the lower back, which can help in squeezing and tension. Performing the pose on the ground enables you to securely extend your hamstrings without placing much pressure on your vertebrae. Following are the steps;

Steps to perform Hand To Big Toe Stretch Pose

  1. Lie on the floor.
  2. Extend your legs.
  3. Place your neck neutrally.
  4. Stretch your one leg towards your face
  5. Bring your hands to support your leg. 
  6. If you are initial to this then hold for 20 to 30 seconds and after some time gradually raise till 1 minute.
  7. Now, still holding your opposite hip restricted, let your right leg below out to the right.

8. Bridge Pose 

It is the chest opening yoga pose. It strengthens your back, glutes, shoulder, and spine. Following are the steps; 

Steps to perform Bridge Pose

  1. Lie on the floor.
  2. Straight your hands.
  3. Join your knees on the mat. 
  4. Press your feet to lift your hips.
  5. Press your palms on the floor.
  6. Be assured your toes are hip-width aside with your bases near to your glutes.
  7. Hold for 30 seconds.
  8. If you are initial to this then hold for 20 to 30 seconds and after some time gradually raise till 1 minute.

9. Pigeon Pose

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This yoga pose is very good for stretching the hips and lower back. It improves the flexibleness of the hip flexors and lowers back muscles while also promoting metabolism. Following are the steps; 

Steps to perform Pigeon Pose

  1. Sit on the floor.
  2. Bend your body forward like a dog position. 
  3. Breathe as you raise your right leg up towards the sky. 
  4. Exhale and flex the knee and set your right knee towards your right wrist.
  5. Smoothly start your left leg behind towards the point of your mat.
  6. Stay for 8 to 10 breathes. 

10. Happy Baby Pose

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The Happy Baby Pose can stretch the internal thighs, hamstrings, and groin. Happy Baby Pose is a comparatively simple movement so it’s ideal for beginners. Following are the steps; 

Steps to perform Happy Baby Pose  

  1. Lie on the mat.
  2. Flat your hands on the mat.
  3. Bend your knees towards the chest.
  4. Your face should be towards the roof.
  5. Lift your legs.
  6. Grasp the edge of your toes with both fingers and secure your elbows to the linings of your knees.
  7. Rest in this pose for several breaths, inhaling and exhaling intensely.

11. Forearm Plank Pose 

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It is a very common push-up like a plank. Forearm planks correct posture by restoring many of the muscles needed for the body to hold. Following are the steps; 

Steps to do Forearm Plank Pose 

  1. Sit on the floor. 
  2. Make a push-up position.
  3. Drop your forearms onto the mat right below your shoulders.
  4. Squeeze your abs.
  5. Clench your glutes also hold your body right from head to feet.
  6. Hold as much you can. 

12. Half Lord of The Fishes

File:Ardha Matsyendrasana - Half Lord of the Fishes Pose.jpg - Wikimedia  Commons

Half Lord of the Fishes Pose stretches the side body, upper back, and neck, and advances spinal movement in those with lower back pain. Following are the steps; 

Steps to perform Half Lord of The Fishes

  1. Sit on the floor.
  2. Raise your right leg and set your right toes on the edge of your left knee.
  3. Flex your left leg and set the left foot on the outline of your right hip.
  4. As you inhale, push your sitting bones forward and stretch your spine.
  5. While exhaling, revolve your body to the right.
  6. Place your right arm behind you, extend your left arm up.
  7. Keep stretching your spine on the in-breath and bending from the belly on the out-breath.
  8. Hold 5 to 8 breathes.
  9. Repeat another side. 

13. Sphinx Stretch Pose

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The Sphinx Pose is a very old tradition people used to follow. It is mild on the lower back, this posture also aids in opening the chest acting as a heart opener. Sphinx stretch yoga is good for toning the spine. Following are the steps;

Steps to perform Sphinx Stretch Pose

  1. Lie on the stomach.
  2. Your elbows below your shoulders.
  3. Your paws stretched in front.
  4. Face your palms downwards. 
  5. Lift your back and head towards the back. 
  6. Smoothly engage your lower back, buttocks, and thighs.
  7. Push your pelvis on the floor. 
  8. Close your eyes.
  9. Hold for 30 seconds.
  10. If you are initial to this then hold for 20 to 30 seconds and after some time gradually raise till 1 minute.

General tips while stretching for lower back pain; 

Keep following tips in your brain while you are doing yoga to avoid any muscle injury. It is good to perform yoga in front of an expert. Following are the tips; 

  • Wear comfortable clothes that are not restricting your body movements. 
  • Don’t try to force your body into a difficult and pain painful position or pose. 
  • Always perform stretches slowly and gently.
  • Always stretch one side of the body at a time. 
  • Maintain stretches maximum of about (15 to 30 seconds) to sufficiently stretch muscles and enhance range of movement. 

Takeaway; 

Lower back pain is the most common at any age as you are using your back in everything like running, walking, jumping, and sitting. After performing the whole day your back needs some yoga to relieve your back pain and reduce stiffness. Proper stretching is an excellent idea to build and maintain flexibility, reduce tension, and improve build strength. If you are facing a lot of pain while doing yoga so immediately consult your doctor or any fitness expert.