The problem of pain in the lower back is due to sudden bending, weight lifting, jerk, wrongly rising-sitting and sleeping, not exercising, abdominal growth, etc. for many reasons. Some people are permanently troubled by this pain, while some people sometimes have this pain. So we are going to tell you some yoga poses for lower back pain with which you can reduce the pain in the lower back and get rid of it. In addition, there is a deep connection to the spinal cord, disc and back pain.
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Table of Contents
1. Spine Lengthening:
Spine Lengthening is one of the great yoga poses for lower back pain. This helps to reduce pain and also helps people who are suffering from slip disc. See below the steps to do this yoga.
Steps To Do Spine Lengthening:
- Sit comfortably by crossing the feet on the ground or bed.
- Keep the back straight and shoulders comfortable.
- You can do this by standing up, but keep feet together.
- Now, keeping the speed of breath normal, take the hands up and keep the fingers frozen and both thumbs touch each other.
- Bring hands up from the top to the front and try to stretch them as much as possible, but keep in mind that do not drag the muscles and wait for 20 seconds in this position and take 3-4 deep breaths.
- For more effect of exercises, pull the stomach into the spine.
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2. Spine Stretch:
This exercise must be done after the spine leggings stretch. This is another yoga pose to reduce back pain.
Steps To Do Spine Stretch:
- Keep fingers frozen and keep stretching your hands on the head and gradually turn the body from breath to the right and breathe 4-5 long breaths in this position.
- While breathing, come in the center position and now exhale the body to the left, leaving the breathing and stop in the same position and breathe 4 to 5 deep breaths and then breathe back into the center position.
- Keep this process in front of your hands.
- Pull the stomach inwards as much as possible to the better results.
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3. Twist the Spine:
This yoga provides comfort by lowering the lower back pain. See the steps below…
Steps To Do Twist the Spine:
- Keep the left hand on the right knee and breathing deeply, fold the body slowly towards the right and place the right hand on the back side on the floor and push the body upside down, with emphasis on the ground by hand.
- Keep the back straight and breathe back in the center position.
- Stretch from the left part exactly like this.
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4. Fist Forward Bend:
Fist Forward Bend is one of the best yoga poses for lower back pain. See the steps below…
Steps To Do Fist Forward Bend:
- Stand upright by spreading the legs and bend the legs lightly and tilt yourself towards the front of your feet so that your stomach touches the wires.
- After this, cross the hands with each other firmly in the hands of the elbows and keep the body loose.
- In this position, take 10 deep breaths.
- With every deep breath, you will get relief from back tension.
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Source :- yogiapproved . com
5. Wall Plank:
Wall Plank is one of the best yoga poses for lower back pain. See the steps below
Steps To Do Wall Plank:
- Standing in front of the wall to wall plank, keep the palms flat on the wall and lower the head and bend forward as you stretch the spine as soon as possible.
- Doing so will be in your body L shape.
- By doing this, if you turn on the knee then you may have a lower backache, so try to keep the spinal stretch for maintenance for at least 2 minutes.
- When stretching the lower back, take a deep breath at that time.
Source :- yogaclassplan . com
6. Pigeon Pose:
Pigeon Pose is another yoga pose to reduce yoga poses for lower back pain. See the steps below…
Steps To Do Pigeon Pose:
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7. Child Pose:
Pigeon Pose is another yoga pose to reduce yoga poses for lower back pain. See the steps below…
Steps To Do Child Pose:
- For child poses, you have to sit on your ankles and place the head on the front side.
- Keep hands backward and breathe for 2 minutes.
- To make more stretching, pull the abdominal muscles towards the spine, doing this will give better results.
Source :- evehow . com
8. Back Stretch:
Pigeon Pose is another yoga pose to reduce yoga poses for lower back pain. See the steps below…
Steps To Do Back Stretch:
- Sit on your ankles and place your hands in front.
- Now stretch the hands toward the front, pull the back backward and breathe slowly and leave for 3 minutes.
- Stretch the back and pull both hands towards the front, but keep in mind that while doing so, the back muscles do not have any twist/twist in any way.
- Now the muscles of the back will feel relaxed and relaxed.
