Tired of feeling excruciating pain in your lower back every time that you bend or flex? Maybe you have problems stretching to reach items higher on the shelves at the grocery store, or maybe you have lower back pain so intense that you find yourself missing out on your favorite activities. No matter how much experience you have with yoga or your physical fitness level, you can still use a few simple poses to reduce pain and increase your flexibility.
Leg Up Pose
For the leg up pose, lay flat on your back on the floor. Twist your legs to the right or left, and scoot yourself forward until your buttocks touch the wall in front of you. Carefully slide your legs up and along the wall until your legs are perpendicular to your body. Hold this pose for up to 30 seconds or until you feel a slight stretch in your back before releasing.
Downward Facing Dog
Downward facing dog is one of the best yoga poses for those dealing with lower back pain. Place a yoga mat or a simple towel in the floor in front of you. Keep your legs shoulder width apart and lean forward to place your hands flat on the ground. Make sure that you keep a slight bend in your knees. Slowly lean down as you push your hips up to the sky. Hold for 10 seconds before releasing.
Child’s pose is another simple pose for those with lower back pain. Sit down on your knees with your arms in front of you. Sink back until your buttocks are just above your feet and your arms are directly in front of you and your head is facing the ground. Hold the pose for no less than 30 seconds and no more than 60 seconds. These simple stretches will help you fight lower back pain and get active again. Try incorporating the movements into your daily routine for best results.