7 Effective Yoga Exercises for Lower Back Pain

90

We all know the basics of yoga. It emphasizes stretching, flexibility, strength, breathing, correcting posture, core stability, and better breathing. To begin with, too many benefits to ignore. It is particularly known for its effectiveness in relieving back soreness. These gentle stretches make a massive impact!

Yoga
Yoga

For many people, the lower back is quite a sensitive spot. While there are many causes of it, some of the most common ones are poor posture, weak core, and the nature of jobs, which require sitting all day. Among other exercises, yoga is the most easily doable at any age. Women can do it at any age, even in pregnancy and postpartum. Men can take advantage of it equally especially when they cross their 50s. If you talk about the fitness tips for men over 50, or even of women for that matter, incorporating some form of exercise is essentially there. Especially when backache becomes an everyday story.

Read the benefits of yoga. And you will deem it the most suitable exercise for any and every age.

Try These 7 Yoga Poses and Say Goodbye to Backache

  1. Child’s Pose.
  2. Downward-Facing Dog.
  3. Upward-Facing Dog.
  4. Triangle Pose.
  5. Pigeon Pose.
  6. Cat and Cow Pose.
  7. Upward Forward Bend.

Let’s know them better.

Child’s Pose

Child's Pose

This resting pose elongates the back and effectively relieves stress. Trying this de-stressor just before bed after an exhausting day is a great idea.

Stretch out your arms ahead of you and then sit back. Your glutes will come to rest a little above but they won’t be touching the heels. Hold this position for 5-10 breaths and until you achieve a nice soothing stretch, repeat it as many times as you want.

Downward-Facing Dog

Downward-Facing Dog

This classic yoga pose stretches the hamstrings. It is a great full-body stretch targeted to the back extensors. The large muscles, which hold the lower back and support the spine.

Begin while being on your knees and hands. Move your hands slightly ahead of the shoulders and whilst pressing your back, raise your knees as away from the floor as you can. Lift up your tailbone all the way toward the ceiling.

Upward-Facing Dog

Upward-Facing Dog

This posture engages and stretches the key muscles. It opens the chest and stretches all the abdominal muscles while engaging the back.

Lie flat on the floor and begin with the palms facedown near the middle of the ribs. Draw both your legs together and press the feet right into the floor. Instead of using the strength of the hands, use the strength of the back and lift the chest off the floor. Leave the legs extended and hold this position for 5-10 breaths. Repeat according to the need.

Triangle Pose

Triangle Pose

The triangle pose lengthens the muscles in the torso and builds strength. It strengthens the legs and back while lengthening the muscles along your torso’s sides. The muscle fibers around your outer hip will be stretched too.

Begin while standing straight and keep your feet together. Lunge the left foot back, around 3-4 feet, and point it out at around 45 degrees. Turn aside your chest and stretch your right arm toward the floor and left upward. Keep both your legs straight. If you are not able to touch the floor at first with your right arm, do not overstretch. Maintain a straight back and bend as much as you can comfortably. Hold the said position for 5-10 breaths. Switch to the other side and then repeat.

Pigeon Pose

Pigeon Pose

If you are a yoga newbie, pigeon pose could be a little challenging. It stretches hip flexors and rotators and relaxes the hips. Tight hips can contribute greatly to the pain in the lower back. Therefore, if you are thinking that it doesn’t look like an obvious position to treat backache, consider this fact.

The pose is similar to a pigeon as the name indicates. For seasoned yoga practitioners, it would be easy. Following a video tutorial online would be a good idea.

Cat and Cow Pose

Cat and Cow Pose

This posture loosens up the back and warms you up. One of the biggest reasons for yoga to be effective is it energizes the body and makes it. And this posture will do the job for you while relieving your back pain too.

Follow a video tutorial that is easily available online and repeat at least 10 times. Keep the movement slow and smooth from cow to cat and cat to the cow.

Upward Forward Bend

Upward Forward Bend

This posture effectively releases the tight back muscles and hamstrings. Also called a forward fold, it greatly relieves tense and tight shoulder muscles. Work it out with your friends in an outdoor place to refresh you even more.

While you age, you try to have an improved diet and take vitamins, it is essential to incorporate some sort of workout regimen. I would say that yoga has to be the best choice. I’m taking vitamins for high blood pressure and maintaining my yoga routine, and I have never felt better about my body before. And my backache is no longer a problem!