8 Yoga Poses to Relieve Lower Back Pain
Lower Back pain is the third most common reason for surgery and to make it worse, failed back surgery syndrome is seen in 10-40 percent of patients who undergo back surgery. Not only does the surgery not fix the original problem, but more issues result from surgeries than were present before surgery! Fewer than 5 percent of people with back pain actually make good candidates for surgery.
While severe back pain due to a recent injury should always be examined by a doctor, chronic and moderate-level back pain can often be assisted with the power of yoga. Yoga naturally helps strengthen and lengthen your spine, stretch your muscles, and fix your back’s alignment, which can often be at the root cause of persistent back pain for those of us who sit at a desk all day.
1. Cobra Pose:
The cobra pose is helpful for lower back pain which originates in the spinal column. This can be from poor posture or ailments such as slipped disks and osteoporosis. This pose gently stretches and strengthens your spine, particularly in the pelvic area.
How To Do:
- Start by lying face down on your mat with your feet hip width apart.
- Place your hands palm down under your shoulders and on an inhalation; slowly raise your torso up.
- Raise yourself as high as feels comfortable, keeping your elbows tucked in to your sides and your pubic bones
- pressed into the floor.
- Roll your shoulders down away from your neck.
- Hold this pose for five deep breaths.
- Release the pose by slowly lowering yourself to the floor on an exhalation.
2. Downward Facing Dog:
This pose is a great full body stretch. It lengthens the spine and targets back ex-tensors which are the large back muscles that help form the lower back and support your spine.
How To Do:
- lie in the prone position and then slowly raise the spine forming a mountain dome.
- Your hands should be forced down on the floor.
- And feet must be aligned so that they are pointed towards the face.
- Hold in this position, taking deeper breaths for a few seconds. Relax and repeat.