5 Yoga Poses to Ease Lower Back Pain


Whether you’re sitting in a chair during work hours, or going for an everyday morning run, lower back pain can affect anyone.

Not only can it make us feel uncomfortable, but it can also affect our mood and make us limited in our mobility - especially when the pain is in the lower back.

A helpful way to create more flexibility and ease pain is by stretching. Stretching can keep the muscles flexible and give a wider range of motion.

Here are 5 yoga poses that are good for helping to stretch out those muscles and relieve lower back pain!

 1. Child’s Pose

Child’s pose can help take the pressure off your back by extending the spine. Kneel on your mat with your knees separated and your feet together behind you. Bend over so your forehead is reaching towards your mat and your arms are stretched out in front of you. Breathe deeply to relax your mind and body.

 2. Cat/Cow Tuck Pose

This pose promotes an increase in back mobility. While practicing cat/cow tuck, it can also help to relieve tension in the lower back. Get on your hands and knees on your mat. When you inhale, lift your chest and tailbone towards the ceiling. When you exhale, arch your back and drop your head.

 3. Downward Facing Dog Pose

Downward Facing Dog can help to stretch out those tight hamstrings and calves. Tightness in these areas can be contributing to your lower back pain. When pressed back in Down Dog, spread your fingers wide, relax your head between your arms, and press your heels toward the ground and your hips up.

 4. Sphinx Pose

The Sphinx Pose creates a small curve to your lower back to help with toning and stretching. This pose also helps to allow the engagement of your abs, which can assist in supporting the lower back! Lay on your stomach with your feet hip-width apart, bring your elbows under your shoulders, and push your chest up.

 5. Thread The Needle Pose

This last pose helps to reduce lower back pain by opening up the hips and hamstrings. This can also allow for a better feeling of mobility and range of motion. Lay on your back, place your right ankle on your left thigh, and keep your foot flexed. Put your right arm between the legs and the left on the outside. Interlace your fingers, then gently pull. Repeat on other leg.

Do each of these poses for 1-3 minutes to help soothe your lower back pain.

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