5 Poses for Lower Back Relief

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Here are five yoga poses to help relieve lower back pain!

  1. Cat/Cow This posture helps to warm-up the spine and release muscle tension.
    • Start in a table-top position on your mat. Your hands will be beneath the shoulders and your knees will be beneath the hips.
    • Inhale as you drop the belly and lift the tailbone and chin.
    • Exhale as you suck in the belly and tuck the tailbone and chin.
    • Repeat both inhale and exhale motion a few times.
  2. Child’s Pose (Garbhasana) This posture helps align the spine and relieves pressure off the low back.
    • Start in a table-top position on your mat.
    • Inhale and walk your knees a little bit wider than hip distance towards the sides of your mat. Feet will stay pointed together with the big toes touching.
    • Exhale as you shift your hips back and ground the sits bones on the heels of your feet. Reach your hands and arms up towards the top of your mat.
    • Stay here for a few deep breaths.
  3. Downward-facing Dog (Adho Mukha Svanasana) This posture elongates and stretches out the spine as well as working the arm and leg muscles for support.
    • Start in a table-top position on your mat.
    • Inhale as you spread the fingers wide and curl the toes under while engaging the core.
    • Exhale as you lift the hips and press down into the hands and out through the heels of the feet.
    • Allow the shoulder blades to slide down the back. Stay lifted in this down dog position for a few breaths to elongate the spine.
  4. Happy Baby (Ananda Balasana) This posture is a great way to stretch and strengthen the lower back muscles.
    • Start by lying on your back. Feet will be grounded and knees will be bent. Arms can be relaxed out to the sides.
    • Inhale as you engage the core and draw the knees wide into the chest.
    • Exhale as you keep the feet lifted and allow each hand to grab onto the outsides of each foot.
    • Maybe allow the the hips to rock from side to side for a gentle massage on that lower spine. Hold for as long as desired.
  5. Legs up the Wall This posture is wonderful for everyone and especially for runners.
    • Start by lying on your back with your sits bones up against the wall. You want to make sure you get your butt as close to the wall as possible.
    • Inhale and extend the legs directly up the wall. Arms can be rested on the belly or out to the sides.
    • Exhale and stay here for as long as needed.
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