Does your back feel sore, stiff and achy? Yoga can help! Stretching the muscles along your thigh and waist can help take the stress off your back and boost blood flow to your pelvic area. Other yoga poses can strengthen the muscles along your spine and improve your posture. This helps prevent future back pain, while alleviating the discomfort you’re already going through. Try these simple yoga poses to relieve lower back pain. We picked the simplest moves that anyone can do, and don’t need any prior yoga experience or training. All you need is a mat or a rug!
1. Downward Facing Dog
Kneel, and then press your palms against the floor with your hands just in front of your shoulders. Then slowly raise your knees. Your butt and tailbone will be up in the air, and your body stretched in an inverted “V”. You should feel the stretch along your ham strings! Hold this for 10 breaths and return to the original position. Repeat 5 to 7 times.
2. Child’s Pose
This is one of the simplest and most soothing yoga poses. Kneel, then sit so your butt is resting on legs and your hands are placed on thighs. Then put your arms in front of you and stretch, breathing out as you lower yourself down until your chest is resting on your thighs and your forehead is resting on the floor. Hold this pose for about 1 minute. This yoga pose stretches your back and is also an incredible way of releasing stress. Many people use this to decompress back muscles and clear their mind after a long day of sitting in front of the computer.
3. Triangle Pose
This yoga move is often used in other fitness routines to stretch muscles before or after a workout. Stand up straight with your feet together. Then do a lunge – your left foot back about 4 feet, and pointing out at 45 degrees.
Then ”open the pose” – turn your chest, and stretch out your right arm towards the ground. Lift your left hand to the ceiling. You don’t have to touch the ground with your fingertips. It’s more important to keep your back straight and maintain your balance. Hold this position for 10 breaths before switching to the original position and repeating with your other arm and leg.
Yoga poses can help relieve lower back pain that is caused by daily strain. However, don’t ignore any persistent back pain that interferes with your ability to walk or sit comfortably, or seems to increase in frequency or intensity. Lower back pain can be a sign of a slipped disc or other health issues that may need the attention of a doctor.
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