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Yoga Poses that Work Wonders to ease Lower Back Pain- Beginner Edition

Sep 08,2021

Sitting at the same place for a long time, hunching over a laptop or a phone- these are common for any person who is working or attending classes online or offline. A concerning fact is that these postures also lead to the weakening of your lower back, thus causing a variety of issues from minor aches to severe discomforts. A weak core also contributes to a sensitive back.

But, did you know that some light stretching followed by a few beginner yoga poses designed to help with lower back pain can bring you immense relief? Yes, that’s right! Doctors and experts frequently suggest yoga for people with back problems.

Is It Advisable To Practice Yoga When One Has Lower Back Pain?

Over the years, many pieces of research and studies have found that yoga is an excellent alternative to the traditional workout. Not only does yoga keep you fit, but it also concentrates on certain parts of your body and assists you in relieving pain and discomfort.

Especially in dealing with lower back pain, some stretches could prove very useful as these postures support the muscles in your back and strengthen your core. There are several poses in yoga for beginners with back problems, and these can soothe your lower back pain and make your body flexible and strong. Let’s dive right in!

Best Beginner Yoga Poses To Alleviate Lower Back Pain

Each pose mentioned below focuses on certain areas on your back and effectively provides you lower back pain relief.

Cow Pose - Bitilasana

This pose specifically helps in relieving tension in your lower back region. It is a simple and gentle stretch that promotes mobility and flexibility.

I. Get on all fours.

II. Set your knees straight to your hip. Now, align your wrist, elbow, and shoulder joint in the same line.

III. Focus on balancing your weight between all these four points.

IV. Position your head in the center in a neutral position and look down at the floor.

V. Let your stomach sink to the floor, look up, and inhale

VI. Return to the neutral position.

This pose can be done for one to three minutes.

Benefits of this pose: It enhances your blood circulation and helps in the gentle stretching of your shoulders, torso, and neck. It also strengthens your core and lower back and improves your body balance.

Sphinx Pose - Salamba Bhujangasana

With this pose, you can involve your abdomen muscles and simultaneously involve the back muscles too. In this position, your natural curve is brought out. Ensure to use a thick blanket or yoga mat while performing this pose.

I. Settle on your stomach and stretch your legs behind you. Keep your legs together.

II. Position your elbow under your shoulders and keep your forearms flat on the floor as you raise your chest slowly.

III. Keep your shoulders relaxed and press your thighs and hips to the floor. Think about the stretching of your spine while you perform these actions.

IV. Make sure that your palms and forearms are pressed to the ground. After holding this pose for 5-7 seconds, slowly lower your chest back to the floor.

V. If you feel some discomfort, stop stretching immediately. If that's not the case, then you can slowly build up resistance and hold this pose for up to 30 seconds.

Benefits of this pose: It strengthens your spine and buttocks. It also provides support for your lower back region and to the muscles around it.

Child’s Pose - Balasana

This stretch helps in elongating your spine and also relaxing your back and neck muscles.

I. Kneel on the mat and keep your feet together behind you. Now position your knees apart as the width of your hip.

II. Inhale a deep breath. As you release it, gently place your torso on your thighs and your forehead on the floor.

III. Bend forward and extend your hands before you and keep your palms facing the ground.

IV. Focus on your shoulders, neck, and back, and try releasing the pent-up tension. In the beginning, stay in this pose for around 2 minutes.

V. By building up your core strength eventually, you can practice it for up to 5 minutes.

Benefits of this pose: It helps immensely in relieving fatigue and stress. It also reduces the pressure on your back, helps you to relax, and offers you lower back pain relief.

A few other postures that help in soothing your back pain are the Supine Twist, the Bridge Pose, and the Reclined Pigeon Pose.

How Does Yoga Help?

Yoga is an effective body-mind therapy that helps you with your body aches and simultaneously plays a vital role in alleviating stress and keeping you relaxed and calm. By following the right steps and practicing the right yoga postures, you can attain numerous benefits.

Additionally, if you are interested in increasing your core strength and flexibility along with correcting your posture, then yoga might be the right kind of workout for you. It is especially great for people who are facing lower back troubles, as strengthening your core automatically supports your spine and back.

If you perceive any discomfort or pain when you are doing yoga, you should stop your routine and ask for an expert’s advice.

Final Words

Yoga is highly recommended for you if you are looking to build your overall muscle strength along with lower back pain relief. A crucial pointer to keep in mind is to never hyperextend your body. This could cause major issues. So, be aware of your body’s capability and practice yoga the right way. Here’s to a better posture and a healthy back!

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