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10 Effective Yoga Poses for Lower Back Pain Relief

Are you looking for a way to beat your lower back pain? Do you suffer from back pain and nothing works for you? Try these Yoga Poses for Lower Back Pain to improve your overall quality of life.

Those who suffer from back pain know that there are times when even small movements are impossible and that classical fitness activity often does not bring any benefit.

Yoga helps against back pain because overall it “stretches” all the muscles and aligns the bones in such a way that our posture is better than it normally is.

What causes lower back pain?

Lower back pain is way more common than you might think and it’s actually one of the worst kind of pain, since it involves one of the most sensible parts of our body and can also extend to the legs.

Sprains and Strains, Sciatica, Scoliosis, a Bad Posture are some of the causes of lower back pain but a great role is played by the weight: the more one weighs the more the lower part of the back suffers. Sometimes lower back pain is also due by lack of hydration so it’s always advisable to drink a good quantity of water to make sure the body stay well.

Certain sleep positions can add extra pressure on the lower back, so this can be another cause of your pain!

Stress can also cause lower back pain because causes us to tighten our muscles!

Of course, if the pain is prolonged and does not go away with the exercises, it is good to turn to a doctor who will order all the medical exams to exclude more serious problems.

How Does Yoga Soothe Your Lower Back Pain?

Yoga allows the muscles to stretch without putting too much pressure on your bones and get them to move correctly. According to a 2017 research published in the Annals of Internal Medicine, yoga may help reduce the need for lower back pain medication.

The research divided participants in 3 groups: the first one was assigned to physical therapy, the second one to yoga, the third to reading about pain management strategies. All the participants started the experiment while they were taking medication for back pain. At the end of the study, the number of people taking medication in the reading group stayed the same but only 50% of the yoga and physical therapy subjects were still taking it.

We can say yoga cures lower back pain, but we can definitely say it helps in relieving the pain!

Read Also: The Most Common Yoga Poses for Beginners

10 Effective Yoga Poses for Lower Back Pain

The following 10 yoga poses for lower back pain help to avoid and defeat back pain.

They all nourish the spine and rejuvenate the entire body and can be part of an at-home yoga practice.

Child’s Pose (Balasana)

  1. Come to your hands and knees on the mat;
  2. Spread your knees as wide as your mat, keeping the tops of your feet on the floor with the big toes touching;
  3. Bring your belly to rest between your thighs and your forehead to the floor;
  4. Stay as long as you like.
Child yoga Pose

Downward-Facing Dog (Adho Mukha Svanasana)

  1. Start on your hands and knees, with your hands slightly in front of your shoulders and your knees below your hips;
  2. Spread your fingers wide and press them into your mat;
  3. Push your hips high in the air and straighten your arms and legs, and press your butt up and back. Your head should be between your hands;
  4. Stay here for 30 seconds to 3 minutes.
Yoga pose downward-facing dog

Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

  1. From Low Plank, drop your hips down to the floor and flip your toes over
  2. Straighten your arms to push your chest up;
  3. Pull your shoulders back, squeeze your shoulder blades, and tilt your head toward the ceiling, to open up your chest;
  4. Hold for up to one minute.
Upward-Facing Dog

Supine Twist (Supta Matsyendrasana)

  1. Lay on your back;
  2. Bing your arms out to the sides;
  3. Bring your knees towards your chest;
  4. Slowly lower both knees to the left, keeping the neck neutral and your shoulders flat to the floor;
  5. Hold for up to 3 minutes, then repeat on the other side.
Supine Twist

Camel Pose (Ustrasana)

  1. Begin on your knees with legs and feet hip width distance;
  2. Place your hands behind you;
  3. Press your hips and thighs forward;
  4. Lift your chest;
  5. Hold for up to one minute.
Camel Pose Yoga

Read Also: How to start meditation at home for beginners

Cat and Cow Pose (Chakravakasana and Bitilasana)

  1. Start on your hands and knees on a yoga mat;
  2. Lift your chest and tailbone towards the ceiling
  3. Exhale and in the meantime arch your back;
  4. Repeat 6-8 times.
Cat and Cow Yoga Pose
Cat and Cow Pose

Plow pose (Halasana)

  1. Lie flat on your back with your legs extended and your arms at your sides;
  2. Lift your legs and hips up toward the ceiling, then straighten your legs and slowly lower your toes to the floor with your legs fully extended;
  3. Extend your arms along the floor (if you want, interlace your hands);
  4. Hold for up to one minute and then come to the initial position very slowly.
Yoga plow pose

Seated Forward Bend (Paschimottanasana)

  1. Sit with your legs in front of you;
  2. Inhale and raise your arms over your head;
  3. Exhale and bend forward;
  4. Stretch out your arms and let them reach the furthest they can;
  5. Place your head on your legs and hold the pose for up to 1 minute then repeat.
Seated Forward Bend

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

  1. Sit erect with your legs stretched out;
  2. Bend your left leg so that the heel of the left foot lies next to the right hip;
  3. Place the right leg next to the left knee by taking it over the knee;
  4. Place the right hand behind you and the left hand on the right knee;
  5. Hold for up 60 seconds and repeat the steps on the other side.
Half Lord of the Fishes Pose

Standing Forward Bend Pose (Uttanasana)

  1. Stand straight;
  2. Exhale and soften your knees so to bend forward, folding from your hips;
  3. Let your hands rest on the ground, next to your feet, and let your head to dangle;
  4. Hold the position for up to 1 minute.
Standing Forward Bend

How to Prevent Lower Back Pain?

Aside from these yoga poses for lower back pain, what else can you do to reduce the pain? The main thing, it so learn ow to reduce the loads on the lower back:

  • Learn the correct lifting technique;
  • Do not stay in wrong positions for a long time;
  • Do not wear shoes with high heels;
  • Choose suitable footwear to wear;
  • Keep a normal body weight;
  • Avoid smoking and alcohol;
  • Allow yourself to relax;
  • Exercise regularly.

How to Relieve Lower Back Pain with Food

Food plays a big part in our life and our health it strictly dependants on what we eat. If you suffer from lower back pain, make sure you eat as much as unprocessed, anti-aging, anti-inflammatory foods you can.

Your diet should include:

  • High-fiber foods
  • Water
  • Omega-3 fats
  • Pure protein foods
  • Potassium-rich foods.

Basically, you need to ingest collagen to improve overall joint and muscular health, relieve your lower back pain and feel better.

These are the things you should to avoid:

  • Refined sugar
  • Sweetened and fizzy beverages
  • Refined flour
  • Alcohol
  • Tobacco.

Together with the mentioned foods, it’s a good idea to add natural supplements to your diet. In particular, you should look at:

  • Turmeric
  • Fish oil
  • Magnesium

Get comfy, do these 10 yoga poses regularly, change your habits and you will feel certainly better.

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10 Effective Yoga Poses for Lower Back Pain Relief

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