Lower back pain is a common condition that many of us experience at some point in our lives. Whether it’s from sitting at a desk for extended periods, poor posture, or a previous injury, lower back pain can be debilitating and hinder daily activities. Yoga is an effective and natural way to relieve lower back pain, and here I will guide you through a quick and easy 15-minute routine that you can do anytime, anywhere.
1. Cat-Cow Pose
Start on your hands and knees in a tabletop position. Inhale and lift your head and tailbone towards the ceiling, creating an arch in your spine. Exhale and round your spine, tucking your chin to your chest. Repeat this movement for 5-10 breaths, moving slowly and smoothly.
2. Child’s Pose
From tabletop position, lower your hips back towards your heels and stretch your arms forward. Rest your forehead on the mat and breathe deeply into your lower back. Stay here for 5-10 breaths, feeling a gentle stretch in your spine and hips.
3. Downward-Facing Dog
From child’s pose, tuck your toes under and lift your hips up and back into downward-facing dog. Press your hands and feet into the mat, lengthening through your spine, and let your head hang. Stay here for 5-10 breaths, feeling a stretch in your hamstrings and lower back.
4. Lunging Half Crescent Moon Pose
From downward facing dog, bring your left foot in between your hands and your right knee to the ground. Place your fingertips on the ground on either side of your front foot, then shift your weight onto your left foot and bring your arms straight overhead, keeping your palms to facing each other. Keep your gaze forward or towards the ceiling and hold for several breaths before releasing and switching sides.
5. Pigeon Pose
From downward-facing dog, bring your right knee towards your right wrist, and extend your left leg back behind you. Slowly lower your body down to the mat, keeping your right shin parallel to the front of the mat. Rest your forehead on your hands, or on a block, and breathe deeply into your right hip and lower back. Stay here for 5-10 breaths, then repeat on the left side.
6. Seated Forward Fold
Sit with your legs extended in front of you, flexing your feet. Inhale and lengthen through your spine, then exhale and fold forward, reaching for your toes or ankles. Keep your knees slightly bent and breathe deeply for 5-10 breaths, feeling a stretch in your hamstrings and lower back.
7. Supine Figure Four Pose
Lie on your back with your knees bent and feet on the mat. Cross your right ankle over your left thigh, creating a figure four shape with your legs. Thread your right hand through the space between your legs and clasp your left thigh, or interlace your hands behind your left thigh. Gently pull your left thigh towards your chest, feeling a stretch in your right hip and lower back. Stay here for 5-10 breaths, then repeat on the left side.
8. Savasana (Corpse Pose)
Lie on your back with your arms by your sides, palms facing up. Close your eyes and take slow, deep breaths. Let your body sink into the mat and release any tension in your muscles. Stay in this pose for 5 minutes, or longer if you have the time.
These eight poses make up a quick and easy 15-minute yoga routine for lower back pain relief. Remember to move slowly and mindfully, and to breathe deeply throughout the sequence. With regular practice, you may find that your lower back pain improves, and your overall sense of well-being increases.
Ready to give it a try and feel the difference for yourself?
Stick With It!