7 Yoga Exercises for Lower Back Pain

Lower back pain is one of those issues many people deal with on a daily basis. That kind of pain makes it hard to function; just doing normal, daily activities such as lifting the groceries, bending down to pick up a dropped item, or even standing for a time becomes unbearable. True, there are ways to help alleviate that pain such as weekly visits to the chiropractor or massage therapist, but that can get expensive and time consuming. Luckily, there’s something that’s cheaper, easier, and a whole lot less time consuming. Yoga is one of the greatest ways to help alleviate your pain without spending a ton of money! Here are some fantastic lower back exercises that will loosen up the muscles and make you feel a whole lot better.

yoga exercises for lower back

Downward-Facing Dog: This is a really great exercise for stretching your back out, loosening any tight muscles that may be causing you pain. Here’s the how to:

  • To start, begin on your hands and knees.
  • Raise your knees off the floor, raising your tailbone to the sky.
  • Your head between your arms, your body will be in the shape of a triangle. Hold this pose for several breaths, and then return to your hands and knees. Repeat as many times as you want for added relief.

Child’s Pose: This one elongates your back, despite the relaxed pose. Here’s the how-to for this exercise:

  • Like the downward-facing dog, start on your hands and knees with your arms stretched in front of you.
  • Sit back onto your glutes and rest right above your heels.
  • Rest your head on the floor and hold this position for several breaths. Repeat as wanted.

Child Pose yoga

Cat and Cow Pose: This is a fantastic stretch. It’s easy to do, but you can really feel your back begin to relax. Here’s how you do it:

  • Start on your hands and knees and then for the cat pose, arch your back heavenwards. Hold this pose for a few seconds.
  • Release your breath and then “scoop” your back and lift your forehead to the sky. This will create a “u” type shape to your back, effectively loosening the tension. Repeat this several times until your back feels relaxed.

Sphinx: This is a fantastic stretch for putting your entire body into a state of elongation. From your outstretched legs to your heaven-pointed chest, this pose is great. This is how you do it:

  • Start on your stomach, propping yourself up on your bent elbows.
  • Make sure that your elbows are right under your shoulders for optimum support
  • Press to the floor with your hands and feet and then press your pubic bone forward to totally stretch your lower body.
  • With your forehead pointed skyward and your chest pushed forward, your body is completely stretched, allowing for max healing, stretching, and alleviation.

Locust Pose: This is a variation of the Sphinx. Instead of resting on your bent arms, pull your arms behind you and interlock your fingers. It’s a deep back stretch that’s great for your back, legs, arms, and your torso.

Legs on the Wall: This one is pretty self-explanatory. Lift your legs up on the wall, and spread your arms out to the side. This drains fluid from your feet and ankles as well as relaxes the muscles in your lower back.

Warrior II Pose: This is an easy one that really helps to stretch your legs out, helps you balance, and strengthens your body. Here’s how:

warriror pose yoga

  • Start off in a runners pose
  • Pivot your back foot
  • Lean your upper body forward and stretch your arms out front to back. Hold this pose for several seconds.

Here at Multi Gym, we host several yoga classes that are perfect for you. At our yoga classes, you will not only be able to relieve back pain, but you’ll be able to enjoy the company of others with the same goals in mind! If you’re interested in looking at some of our yoga classes, be sure to check out our Group X schedule!

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