We are in a society that unfortunately many of us sit, sit and sit some more. And this, along with other factors, compress the lower spine, causing pain and discomfort. If you’re not in a regular routine of yoga or exercise, this will most likely only get worse as time goes on. And don’t talk to me about Sciatica from sitting so much! I’ve been there.
Here are the top 5 yoga poses to help you with your lower back. Do them regularly and ease your back pain through yoga. It’s a tool, so use it.
Read on to find out how to ease your pain and heal your back.
1. Downward Facing Dog
You’re going to feel great with this timeless classic yoga pose. Downward Facing Dog stretches you from head to toes and specifically targets the back extensors. When in this pose, focus on straightening your back. Lift your hips and push your heels into the ground, or towards it. If you can’t get your back fully straight, it is better to bend the knees a bit, have a straight back and work on straightening the knees over time.
2. Child’s Pose
Don’t think Child’s Pose is child’s play. It looks as easy as scribbling on paper, but when you do this one correctly, it can feel super intense. This will help elongate the back and provides a full-body stretch that can relieve a lot of tension in the lower back.
Start by kneeling on the floor. With your big toes touching, sit on your heels. Then spread your knees hip width apart.
Exhale and lower yourself down so you are lying on your torso between your thighs. Do your best to bring in your hip points towards the middle of your tummy so that your hip points are comfortable on your inner thighs. Lengthen your tailbone away from the back of your pelvis while stretching your head away from the base of your neck.
Stay in this from 30 seconds to a few minutes. This is a great posture for beginners to get a feel of a deep forward bend.
To come out of this pose, lengthen the front of your body, inhale, and lift from your tailbone as it presses down and into the pelvis.