At this point, lower back pain seems to be universal. It strikes office-job-people who have to sit all day. Oh, and anyone who has to stand all day, too. It strikes ladies who wear high heels too often and those who don’t use arch support. Let us not forget the post-workout pain the inspiring men and women who school us all at the gym must feel. Can any of us catch a break?
I have personally turned to yoga as a natural cure-all. Because yoga poses lengthen the spine, loosen the hips, enhance core strength, and relax the mind, yoga is the perfect remedy for lower back woes. Try the poses below for the following around-the-clock benefits:
• Yoga poses that focus on the back body offer an internal massage for your back and spine, relieving aches and pains.
• Deep stretching releases the sacrum, putting less pressure on your low back.
• A regular yoga practice can release the outer hips and hip flexers (tight hips can cause lower back tension).
• Linking movement with breath has a relaxing effect. Remember, stress alone is a culprit of lower back pain.
• Yoga can improve circulation to the spine and nerves, easing long-term tension.
1. Cat-Cow
► Starting in tabletop position on your hands and knees, alternate between arching your back and rounding it as you push down on the floor with your hands and tops of your feet.
► Begin on your hands and knees (in tabletop position). Hands should be directly below your shoulders, and your knees should be directly under your hips.
► On your exhale, let your head drop slightly toward the ground as your round your spine toward the ceiling for the cat posture. Make sure you are not over-arching.
► Return to your flat back tabletop position.
► On your next inhale, slowly lift your chin and gaze toward the ceiling. Drop your belly toward the floor for the cow posture.
► Return to a flat back and repeat, alternating between cat and cow as you inhale and exhale deeply.
2. Thread The Needle
► Lying on your back, draw both knees toward you and place your feet flat on the floor.
► Draw your right ankle over your left knee, then thread your right hand through the opening the bent leg has created.
► Clasp your right hand with your left hand behind your hamstring, then gently pull your left leg toward you.
► Enjoy the hip opening stretch for five slow, deep breaths and repeat on the left side.
3. Seated Spinal Twist
► Seated in a cross-legged position, lengthen your spine. As you inhale, draw your right hand to the sky and your left hand to your right knee.
► As you twist your front ribs to the right side of the room, plant your right hand behind your sacrum.
► Enjoy the twist for five slow, deep breaths and repeat twisting to the other side.
4. Child’s Pose
► Beginning on your knees, with your knees hip-width apart, sit back on your heels.
► On an inhale, find length in your spine.
► As you exhale, gently lean your torso forward and walk your arms out in front of you. Rest your forehead on the mat between your arms.
► Adjust your arms so they lye along your sides, placing your palms up next to your heels.
► As you deepen your inhales and exhales, let your neck, hips, and lower back relax.
► Hold for up to 5 minutes for deep relaxation.
5. Forward Bend
► Begin standing with your hands on your hips.
► Exhale as you bend forward at the hips, letting the crown of your head hang down toward the floor. (You can modify this stretch by bending your knees).
► Slightly lift and lengthen your torso with each inhalation. Release deeper into the pose with each exhalation. Let your head hang and remain in the posture for up to one minute, ensuring that you are taking deep, slow breaths.
► On an inhale, gently roll your spine and come back up to standing.
©Emily Hudson, WorldLifestyle
I have personally turned to yoga as a natural cure-all. Because yoga poses lengthen the spine, loosen the hips, enhance core strength, and relax the mind, yoga is the perfect remedy for lower back woes. Try the poses below for the following around-the-clock benefits:
• Yoga poses that focus on the back body offer an internal massage for your back and spine, relieving aches and pains.
• Deep stretching releases the sacrum, putting less pressure on your low back.
• A regular yoga practice can release the outer hips and hip flexers (tight hips can cause lower back tension).
• Linking movement with breath has a relaxing effect. Remember, stress alone is a culprit of lower back pain.
• Yoga can improve circulation to the spine and nerves, easing long-term tension.
1. Cat-Cow
► Starting in tabletop position on your hands and knees, alternate between arching your back and rounding it as you push down on the floor with your hands and tops of your feet.
► Begin on your hands and knees (in tabletop position). Hands should be directly below your shoulders, and your knees should be directly under your hips.
► On your exhale, let your head drop slightly toward the ground as your round your spine toward the ceiling for the cat posture. Make sure you are not over-arching.
► Return to your flat back tabletop position.
► On your next inhale, slowly lift your chin and gaze toward the ceiling. Drop your belly toward the floor for the cow posture.
► Return to a flat back and repeat, alternating between cat and cow as you inhale and exhale deeply.
2. Thread The Needle
► Lying on your back, draw both knees toward you and place your feet flat on the floor.
► Draw your right ankle over your left knee, then thread your right hand through the opening the bent leg has created.
► Clasp your right hand with your left hand behind your hamstring, then gently pull your left leg toward you.
► Enjoy the hip opening stretch for five slow, deep breaths and repeat on the left side.
3. Seated Spinal Twist
► Seated in a cross-legged position, lengthen your spine. As you inhale, draw your right hand to the sky and your left hand to your right knee.
► As you twist your front ribs to the right side of the room, plant your right hand behind your sacrum.
► Enjoy the twist for five slow, deep breaths and repeat twisting to the other side.
4. Child’s Pose
► Beginning on your knees, with your knees hip-width apart, sit back on your heels.
► On an inhale, find length in your spine.
► As you exhale, gently lean your torso forward and walk your arms out in front of you. Rest your forehead on the mat between your arms.
► Adjust your arms so they lye along your sides, placing your palms up next to your heels.
► As you deepen your inhales and exhales, let your neck, hips, and lower back relax.
► Hold for up to 5 minutes for deep relaxation.
5. Forward Bend
► Begin standing with your hands on your hips.
► Exhale as you bend forward at the hips, letting the crown of your head hang down toward the floor. (You can modify this stretch by bending your knees).
► Slightly lift and lengthen your torso with each inhalation. Release deeper into the pose with each exhalation. Let your head hang and remain in the posture for up to one minute, ensuring that you are taking deep, slow breaths.
► On an inhale, gently roll your spine and come back up to standing.
©Emily Hudson, WorldLifestyle
