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Workout At Home - Alternative Yoga Exercises For Lower Back Pain

Among all the pains and aches we all go through on a daily basis, lower back pain is one of the most common ones! There could be hundreds of things causing it. 

 

In some cases, lower back pain could be a side effect of one’s sedentary lifestyle or repetitive motions due to personal life or profession. It might also be a symptom of an underlying condition, like acute pancreatitis or kidney stones. 

 

While stretching is not a complete remedy for all kinds of lower back pains, it has been seen to offer some relief in most cases. If you have been living with stiffness or mild discomfort for a long time, here are 5 alternative stretching and yoga exercises for lower back pain that might reduce some of your pain and strengthen the muscles in your lower back. 

 

Tips On Stretching & Yoga Exercises For Lower Back Pain 

 

Stretching and yoga exercises for lower back pain require care and safety. You need to be extremely gentle with yourself and cautious if you have any form of health concern or an injury. It is best to sit and have a conversation with your healthcare provider before starting any new type of exercise or activity. 

 

You can do these stretching and yoga exercises for lower back pain and strength building at least once or twice a day. But, if your pain still seems to be getting worse, or you feel sore afterward, you should ideally take the day off from these exercises. 

 

One should be mindful of their body’s limits. So, you should not be pushing your body too much. You should listen to your body and do what feels good to you at the moment. 

 

As you go through these stretching and yoga exercises for lower back pain, you should take some time and pay close attention to your breathing pattern. You should use your breathing as a guide to ensure you are not straining your body by overdoing anything. You should be able to comfortably breathe through every single stretch and yoga pose. 

 

5 Alternative Stretching And Yoga Exercises For Lower Back Pain 

 

1. Child’s Pose 

 

 

The Child’s Pose is one of the most traditional yoga poses that stretches your gluteus maximus very gently. The pose stretches out your thigh muscles as well as your spinal extensors, thereby helping to relieve tension and pain along your spine, shoulders, and neck. The exercise is extremely relaxing and has multiple positive effects on your body. The pose helps loosen your tight lower back muscles, promote flexibility, and better your overall blood circulation along the spine. 

 

To do the Child’s Pose correctly, you should follow these steps:

 

1. Lay your hands and knees on the floor, and sink back through your hip muscles to rest them on your heels. 

2. Hinge your hips forward while folding at the same time, and walk your hands out ahead of you.

3. Ensure your stomach is resting on your thighs.

4. Extend your arms out in front of you or along your body on the side as your palms face upwards. 

5. Focus on your breathing. You should be breathing deeply and relax all areas of tightness and tension in your body. 

6. Hold the pose for up to a minute. 

 

You can perform this yoga pose a few times a day as a part of your stretching routine. Feel free to perform this exercise with other stretching exercises you do. 

 

2. Knee-to-chest stretch

 

One of the best stretching and yoga exercises for lower back pain is knee-to-chest stretching. The exercise helps relax your thighs, hips, and your glutes, as well as helps promote overall relaxation in your body. 

 

To perform this exercise, you should follow these steps:

 

1. Lie down on your back. Both your knees must be bent, with your feet flat on the floor. 

2. Bend your left knee and extend the right knee out along the floor. 

3. Draw your left knee into your chest and clasp your hands behind your left thigh or at the top of the shinbone. 

4. Lengthen your spine to your tailbone all the way down. Try to avoid lifting your hips. 

5. Breathe deeply and release all forms of tension. 

6. Hold the pose for about 30 seconds to a minute. 

7. Repeat the same with the other leg.

 

3. Piriformis stretch 

 

 

This stretching exercise works on your piriformis muscles, which are found deep within your buttocks. Stretching the muscles can help relieve us of the excess tightness and pain in the buttocks as well as the lower back. 

 

Ideally, this exercise should be done as you lay flat on the floor to relieve yourself of sciatica pain or lower back pain. 

 

To do one of the best yoga exercises for lower back pain, follow these simple steps:

 

1. Lie down on your back with both your knees bent and feet laying flat on the floor. 

2. Place your left ankle at the base of your right thigh. 

3. Then, place your hands behind your right thigh and pull up to your chest until you start to feel a stretch. 

4. Hold the position for about 30 seconds to a minute. 

5. Perform the same on the opposite side.

 

4. Seated spinal twist 

 

One of the most classic stretching and yoga exercises for lower back pain is the seated spinal twist. This twist helps stretch your glutes, hips, and back at the same time. The exercise helps increase your spine mobility and stretches your abdominal muscles, shoulders as well as neck. The pressure of this stretch helps stimulate your internal organs as well. 

 

To do this stretching yoga exercise for lower back pain, follow the steps:

 

1. Sit on the floor with both your legs extended out towards your front. 

2. Bend your right knee and place your foot to the outside of your left thigh.

3. Place your left arm on the outside of your right thigh.

4. Place your right hand behind you for support. 

5. Twist yourself to the right side, starting at the base of your spine. 

6. Hold the position for about a minute. 

7. Repeat the same on the other side. 

 

5. Pelvic tilt 

 

Pelvic tilt exercise helps build extra strength in your abdominal muscles while at the same time relieving excess tightness and pain in your lower back as well. It is one of the smoothest yoga exercises for lower back pain which you can do easily. It also benefits your glutes and hamstrings. 

 

To do pelvic tilts, here are the proper steps:

 

1. Lie down on your back with both your knees bent and feet laying flat on the floor. 

2. Engage your abdominal muscles as you start to flatten your back against the floor. 

3. Try to breathe normally while you hold the position for about 10 seconds. 

4. Breathe out, and then take a few more deep breaths to relax. 

5. Continue doing the exercise in 1-3 sets, up to 5 repetitions. 

 

The bottom line

You can use your lower back for multiple things in your life, apart from supporting you. You use it for walking, running, or just getting out of your bed every morning. It is essential that we take care of such an essential part of our body that helps sustain our life. These 5 stretching and yoga exercises for lower back pain are a great way to keep your back healthy and flexible and to relieve any major tension and stiffness away. It will help you become stronger! Do try them out! 

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