Yoga for Lower Back Pain

Namaste!
Happy Chinese New Year.

Namaste from Kiran

Yoga for lower back Pain
Yoga can offer a great relief for the pain, as well as provide great preventative care for the future. Here are ten yoga poses to ease lower back pain and relieve that dull ache.

1. Spinal Streching

1.    Spinal Stretching
You need to sit in a comfortable position. Try placing a mat on the floor and sit cross legged. Your back should be straight and your shoulders should be relaxed. You need to smile while you practice this yoga pose. In case you would like to practice this pose in standing position, keep your feet parallel.

While breathing in slowly raise your arms from both the sides. Interlink your fingers together, with your thumbs touching each other gently. Now bring your arms from the front to the top. Stretch them up as much as you can. Do not strain your muscles. Make sure that your elbows are straight and that your biceps touch your ears. Hold onto to this position for 20 seconds (preferably 3 to 4 long deep breaths). To experience a deeper back stretch you can pull your stomach in, close to the spine.

2. Spinal side stretching

2. Spinal side Stretching
Begin in Easy Seat with arms relaxed on either side of you.
Inhale slowly as you reach your left arm long to the ceiling, on the side of your face. Take your right hand to the ground and crawl it over to the right, allowing your right forearm to move toward the ground, then lean your torso to the right. Exhale slowly as you return that hand to the floor beside you.  Repeat on the other side. Repeat each side 5-8 times.

3. Spinal Twist

3. Spinal Twist
Start by sitting on your mat in a simple crossed legs position, with your right leg in front of the left leg.
Take a deep breath in. As you exhale, slowly twist to your right side. Keep your left palm on your right knee. With right hand pressing on the floor next to right hip, lift your spine upward, making sure you are not leaning on your hand or leaning forward. Inhale and return to the centre.
Exhale and repeat the stretch on the left side. Keep your right palm on your left knee and left palm on the floor. Remember to keep your back straight and stretch tall. Breathing in, return to the centre.
Change your cross-legged position. If your right leg was placed over the left, now place the left leg over the right, and repeat the stretch as explained above to the right and left sides.

Cautions: For some cases of low back pain, twists can worsen symptoms. If that is true for you with this pose, you should avoid it.

4. Easy forward bend

4. Easy forward bend 
You can now come back into standing position. Your feet should be hip-width apart.  Bend your knees slightly and bend yourself over your legs. Bend as much as you can till your tummy touches your thighs. Make your hands into fists and place them on the opposite creases of the elbow. Relax all your body muscles and hold your fists tight. Take 10 deep breaths in this position. You will release more tension from the back with every breath.  Stand in this pose as long as feels good. Roll your spine up slowly to the standing position.

5. Wall plank

5. Wall plank
You need to stand in front of the wall.
Reach the wall with your hands and straighten them. Flatten your palms on the wall. Bend forward with your head facing downward. Lengthen your spine by stretching back as much as possible. You will come into an L shape. You may feel pain near the lower back, if you do bend your knees
Try to maintain the spinal stretch for at least 2 minutes. Breath deeply as you stretch your back.

6. Downward facing dog

6. Downward facing dog
Begin on your hands and knees, keeping hands shoulder-width apart, wrists in front of shoulders. Spread your fingers, and engage your hands from knuckles to fingertips to connect to the mat and help spread the weight.
Suck in your lower abdomen. Engage your upper back by spreading shoulder blades apart and pulling them down your back. Inhale and tuck toes under; exhale and engage your abs to lift your hips, into an upside down ‘V’ shape.
Lift your ‘sitting bones’ in your bottom towards the ceiling and roll your upper thighs inward slightly, pressing firmly through your hands; pull shoulders back.

As you exhale, stretch your heels towards the floor and straighten legs without bend your knees, keeping your core engaged with a tilt in your pelvis. Create opposing forces: hips moving up and back, feet and hands on the floor.  Relax your head between your arms, but don't sink into your shoulders. Look through your legs or up towards your belly button; hold for five long breaths.

7. Child pose

7. Child pose
Start by kneeling on your hands and knees. Release your toes on the floor and separate your knees about hip width apart.
As you exhale, slowly lower your buttocks towards your heels, feeling the tailbone lengthen away from the back of your pelvis. As your torso folds over your thighs, lengthen the back of your neck before your forehead rests on the floor. Lay your arms in front of you with palms facing down and feel how the weight of your shoulders lightly spreads the shoulder blades.
Breathe slowly and deeply, actively pressing the belly against the thighs on the inhale. Breathe and hold for 4-12 breaths.

8. Cobra pose

8. Cobra pose
This back stretch allows a great deal of control - you decide how much you want to stretch your back. It's also a good back strength-builder.
Lie on the floor or your bed face down. Put your hands at your sides at shoulder level like you are going to do a push up.  Whilst keeping your back relaxed and hips on the floor, push your shoulders up and straighten your arms. Exhale when you reach the top and let your mid back sag as you exhale. Hold the stretch inhaling and exhaling slowly for 3 minutes. Slowly lower yourself to the starting position.

You should push only to the point of tension while maintaining your hips on the floor. You should not push into any pain, bounce, or force the movement.

9. Locust pose

9. Locust pose
Begin by lying on your stomach with your arms by your side, palms facing up and forehead on the earth. Relax and get heavy. Firm your buttocks and internally rotate the legs, pressing your pubic bone into the earth.
Inhale and lift your head, upper torso, arms, and legs away from the floor. You'll be resting on your lower ribs, belly, and front pelvis. Ensure to keep your knees straight and lift your leg upwards. Rest your arms alongside your body with palms facing down.

Hold this pose for few breaths. Exhale and bring your legs and head down to the floor. Relax your body and repeat the same procedure for 2-3 times.

10. Easy spinal twist

10. Easy spinal twist
Lie on your back with your knees bent and soles of the feet on the floor.
Tip your knees in towards your chest until your thighs are vertical and your shins are parallel with the floor, and stretch your arms out to your sides with the palms. On an inhalation, drop your hips and legs to the left, one-half to three-quarters of the way to the floor and hold there for a moment. On your exhalation, swing your legs back up to center.
Repeat on your right side, following the rhythm of your breath. Repeat each side 5-8 times.

Cautions: For some cases of low back pain, twists can worsen symptoms. If that is true for you with this pose, you should avoid it.

11. Swasana

11. Shavasana

Important Note
Don't try this sequence if you have heavy stiffness or serious problem in your lower back. Please consult your doctor /yoga teacher for safe practice advise.

About the author

Kiran is a yoga instructor from Mysore and teaching at Just Yoga Shanghai.

Kiran Copyright

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