These yoga poses for lower back pain are a must for all of us who work each day on a computer, desk, or other constraining apparatus.
Lower back pain can be helped with yoga poses done regularly (if currently suffering from lower back pain, be sure to consult with your physician before beginning any physical fitness regimen):
1. Cat and Cow Pose:
How to do:
- Begin in a tabletop position. Engage your core by pulling your belly button up towards your spine. Starting at your tailbone, slowly move into cat pose by letting your tailbone roll underneath you and rounding your upper back toward the ceiling.
- Move sequentially from lower to mid to upper spine. Lastly, let your gaze and head release toward the ground.
- Then, starting with your tailbone again, gently roll your tailbone up and slowly move into cow pose.
- Allow your belly to sink and chest to open toward the front of the room. Your head and gaze are the last to lift towards the ceiling.
- Move through a few rounds of this version of cat-cow.
- Then, begin the movement from your skull, letting the movement ripple through your upper spine to your tailbone.
2. Legs Up the Wall:
How to do:
- Sit with one hip near a wall, soles of your feet on the ground. Pivot your seat to face the wall, and lie back.
- Lift your legs, so that your heels can rest on the wall. If the back of your legs feels painfully tight, scoot your buttocks farther from the wall. Try to find a distance that allows your legs to be straight or close to it.
- Take 10-20 breaths
3. Supported Bridge:
How to do:
- Lie on your back with your knees bent and your feet flat on the mat, hip-width apart. Check that your toes point straight ahead.
- Rest your arms by your sides, palms facing down. Walk your feet back until your fingertips graze your heels.
- Lift your hips all the way up and put a block at the base of your spine. Yoga blocks have 3 different heights, so only go as high as is comfortable and feels therapeutic.
- Breathe deep into your belly to release your poses.