Yoga is a powerful practice that has been used for centuries to promote physical, mental, and spiritual well-being. It has been known to offer numerous health benefits, including relief from chronic low back pain. Many yoga poses help strengthen and stretch the muscles of the back, improve flexibility and range of motion, and promote relaxation and stress reduction.
Here are eight of my favorite yoga poses that can help alleviate low back pain and the health benefits that performing these poses on a regular basis can provide.
1. Bird Dog Pose
Start in a tabletop position with your hands and knees on the ground. Keep your wrists aligned with your shoulders and your knees aligned with your hips. Inhale and extend your right leg behind you while lifting your left arm in front of you. Hold for a few breaths and repeat on the other side. This pose helps to strengthen the core and stabilize the lower back.
2. Cross Legged Forward Fold Pose
Stand with your legs and feet crossed, the outsides of your feet touching. Inhale and lengthen your spine, then exhale and fold forward. Hang your head down towards your feet or rest it on your knees. This pose stretches the lower back, hamstrings, and hips.
3. Downward Facing Dog into Wild Thing Pose
From a tabletop position, lift your hips up and back into downward facing dog. Take a few breaths here, then shift your weight onto your right hand and roll onto the outside edge of your right foot. Lift your left arm up and open your chest towards the ceiling. Hold for a few breaths and repeat on the other side. This sequence helps to stretch the hamstrings and open up the chest and shoulders.
4. Frog Pose
From a tabletop position, slowly bring your knees wider apart and keep your feet together. Walk your hands forward and rest your forehead on the ground. This pose helps to stretch the groin and inner thighs, which can alleviate tension in the lower back.
5. Pyramid Pose into Revolved Pyramid Pose
Step your right foot forward and extend your left leg behind you. Keep your hips square and fold forward over your right leg. Hold for a few breaths, then twist your torso to the right and reach your left arm up towards the ceiling. Hold for a few breaths and repeat on the other side. This sequence helps to stretch the hamstrings, hips, and spine.
6. Tree Pose
Stand with your feet hip-width apart and shift your weight onto your left foot. Bring your right foot to your left ankle, calf, or thigh, depending on your comfort level. Bring your hands together in front of your heart and hold for a few breaths. This pose helps to improve balance and strengthens the muscles in the legs and lower back.
7. One Legged Chair Pose
Stand with your feet hip-width apart and bend your knees as if you’re sitting in a chair. Lift your left foot off the ground and extend it forward. Hold for a few breaths and repeat on the other side. This pose helps to strengthen the muscles in the legs and lower back.
8. Triangle Pose
Step your feet wide apart and turn your right foot out 90 degrees. Reach your right arm forward and place your hand on your shin, ankle, or the floor. Reach your left arm up towards the ceiling and hold for a few breaths. This pose helps to stretch the hamstrings and hips and improves spinal alignment.
Stick With It!