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Yoga Positions for Lower Back Pain

 
By Sara . Updated: January 16, 2017
Yoga Positions for Lower Back Pain

In today’s hectic lifestyle people rarely have time for exercise or even for food. That’s why fatty fast foods and a sedentary routine have made our body weak and prone to diseases and body pains. Complaints about increase in lower back pain have increased considerably since the last decade. The next time you feel back pain; instead of popping pills opt for yoga. Yoga will give you permanent relief from the back pain along with losing some weight. If you want to know yoga positions for lower back pain then keep reading this OneHowTo article.

You may also be interested in: 6 Easiest Yoga Exercises for Beginners

Legs up the wall (Viparita Karani)

Legs up the wall yoga is very simple and effective in relaxing the muscles of the lower back. Follow the instructions given below for this yoga position.

  1. Spread your yoga mat against a wall.
  2. Then lie down on the yoga mat such that your upper body is comfortably on the mat and the lower body i.e. down from the buttock is placed on the wall.
  3. Hold this position for 5 to 10 minutes to have relaxed lower back muscles.
Yoga Positions for Lower Back Pain - Legs up the wall (Viparita Karani)
Source: banyanbotanicals

Downward facing dog (Adho Mukha Shvanasana)

The downward facing dog yoga position stretches the whole body, especially the muscles of your lower back. Follow the instructions given below for this yoga position.

  1. At first sit on the yoga mat with your hands and knees bend. Place the elbow just under your shoulder and the knees just below your hips.
  2. Then stretch your elbows while relaxing the upper back.
  3. The next step is to exhale and then tuck your toes while lifting the knees off the floor. Then move your pelvis towards the ceiling while gently straightening the legs.
  4. Lift your pelvis till your body is in inverted V shape.
  5. Hold this position for 5 to 10 breathes. Then go back to the initial position. Repeat this yoga pose 5 to 7 times.
Yoga Positions for Lower Back Pain - Downward facing dog (Adho Mukha Shvanasana)

Child’s Pose (Balasana)

Child’s pose stretches the thighs, hips and ankles. Also, it stretches the muscles of the back torso and thus helps in lowering back pain. Follow the instructions given below for this yoga position.

  1. Stand straight on the yoga mat.
  2. Then start lowering your body by bending your knees till they are touching the ground and your buttocks is resting on the heels. Keep your upper torso straight during this process.
  3. Exhale. Then start bowing forward till your upper torso is on your thighs. Your chest should rest on or between the thighs. Let your forehead touch the floor.
  4. Your arms should be straight and extended in the front.
  5. Slowly bring your arms back till it is alongside the thighs.
  6. Close your eyes and relax while breathing softly. Hold this pose for a minute or two.
  7. Then gently come back to the initial position.
Yoga Positions for Lower Back Pain - Child’s Pose (Balasana)

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Yoga Positions for Lower Back Pain
Source: banyanbotanicals
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Yoga Positions for Lower Back Pain

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