If you’re among the hundreds of thousands of people who suffer from lower back pain, it’s important to know that you’re not alone. From poor posture to sports injuries, there are many things that can hinder your back health. If you’re tired or relying on pain medication to get you through the day, you may want to consider give yoga a try. Studies have shown that practicing yoga can help to soothe lower back pain so you can live a painless and stress-free life. In part one of this two-part blog series, we looked at the benefits of two yoga poses: Downward-Facing Dog and Child’s Pose. In part two, we’ll dive into a few more yoga poses that have been proven to help with back pain.
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Another yoga pose that is known to help with lower back pain is known as Pigeon Pose. Pigeon Pose is often performed at the end of a yoga class to help stretch out the thighs, groin, abdomen, and lower back. In addition to these benefits, this pose is also used to relieve stress and tension in the chest and shoulders as it stimulates your abdominal organs which can help to regulate digestion.
To get into this yoga pose, start in Downward-Facing Dog on your yoga mat. If you want to start on the right side of your body, bring your right knee up between your hands, and place your right ankle near your left wrist. Carefully extend your left leg straight behind you, so your kneecap and the top of your left foot rest on the floor. Gently start to press through your fingertips as you lift your torso up and away from your thigh. Work on lengthening the front of your body as you release your tailbone back towards your heels. Stay conscious of your hips, and work to square them to the front of your yoga mat. Balance your weight evenly between your right and left hips and gaze down softly. Hold this pose for one minute, and switch to perform it on the left side.
A deep stretch for the hamstrings, groin, and hips, Triangle Pose is another popular yoga pose to consider if you suffer from lower back pain. This pose can be used to strengthen the muscles in your thighs, hips, and back, and it is also known to relieve lower back pain, stress, and sluggish digestion. Practicing this yoga pose can help you to improve your overall balance and stability.
To perform Triangle Pose, begin by standing at the top of your yoga mat with your feet hip-distance apart and your arms at your side. After a few breaths, step your feet about four or five feet apart, and check to make sure your heels are in line with each other. Turn your right foot out about 90 degrees so your toes are pointing to the top of the yoga mat. Pivot your left foot slightly inwards, with your back toes at a 45-degree angle. Raise your arms to shoulder-height, so they are parallel to the floor. On an exhalation, reach through your right hand in the same direction your foot is pointed, and shift your hips back so your tailbone and pelvis tilt toward the space behind your left foot. Fold down at your right hip, and rest your right hand on your outer shin or ankle. Gently turn your gaze upwards, and extend your arms equally through both sides of your waist. Hold this pose for up to one minute before switching over to the other side.
Cat & Cow Pose
If you’ve ever attended a yoga class, you’ve probably had to work through a series of Cat and Cow Poses before. This gentle flow is used to warm up the body and bring more flexibility to the spine. It can be used to stretch the back, torso and neck while it stimulates your internal abdominal organs. The spinal movements between the two poses can also be used to stimulate the kidneys and adrenal glands. The perfect pose for lower back pain, Cat and Cow Pose brings the spine into its correct alignment which can help prevent back pain.
To get into Cat and Cow Pose, start on your hands and knees with your wrists positioned directly under your shoulders and your knees under your hips. Point your fingertips toward the top of your yoga mat, and place your shins to be about hip-width distance apart. Begin this series by moving into Cow Pose. Inhale as you drop your belly towards your yoga mat and lift your chin and chest to gaze up towards the ceiling. Broaden the space across your shoulders blades and draw your shoulders away from your ears. As you begin to exhale, move into Cat Pose by drawing your belly into your spine and rounding your back toward to the ceiling. The pose should look like a cat stretching its back. Repeat these two poses five to 20 times and feel the magic as your back begins to open up.
We hope these yoga poses can provide you with some relief from your lower back pain. If you’re shopping for a new yoga mat, be sure to browse YoYo Mats self-rolling yoga mats online!