7 Yoga Poses to Relieve Chronic Low Back Pain

Tight hamstrings can pull the pelvis from its normal position, which in turn pulls the spine from its, causing back muscles to fatigue quickly and pain to flair. Back pain can also originate in the spine itself, through poor posture or weakened, unstable back muscles. Using yoga to strengthen your core, leg and back muscles can help cure and prevent chronic lower back pain.

There are many yoga poses that target these key areas, strengthening the muscles and allowing the body, and the back, to move freely without pain.

Use the following 2 yoga poses to stretch the hamstrings and ease tension on the pelvis and back.

Touch your toes like you did in grade school with a forward bend (Uttanasana). A forward bend will stretch the entire back side of your body, including your shoulders, hamstrings, and lower back. It is a very popular yoga pose, and is often used outside of yoga for warm-ups before exercise, or simple, daily stretching.

Seated forward bend (Paschimottanasana) is an alternative to the forward bend. Uttanasana relies on gravity to induce the stretching, and because of this, it may be better to use Paschimottanasana. Paschimottanasana forces your body to rely on its natural elasticity, not the tug of gravity to extend the pose, preventing over-stretching often associated with Uttanasana. You may not be able to stretch as far on the floor, but neither will you risk injury. [Exercises That Could Be Harmful]

Use the following 5 yoga poses that specifically target the lower back to strengthen muscle and increase flexibility.

Cobra pose (Bhujangasana) stretches the spine, especially at the base of the pelvis. Bhujangasana is an effective stretch for the lower back, and can also be done by itself as a stand-alone exercise for pain relief.

Child pose (Balasana) is one of only a few completely stationary poses in yoga. It requires no movement, or balance, and can be used as a soothing relaxant for achy back muscles. Balasana is a great pose for cooling down after your yoga routine, or as a warm-up to focus your mind.

Cat pose and cow pose (Marjaryasana and Bitilasana) are often done together. Standing on your hands and knees and alternately arching your spine upward (cat pose) , and downward (cow pose), gives your back two workouts in one. Cat pose is also a good substitution for the more difficult cobra pose.

If you've tried the above poses and would like a greater challenge, try an extended side-angle pose (Utthita Parsvakonasana). Side-angle poses' twisting motion loosens the back muscles. The concentration needed to balance can also help relieve stress. Side-angle pose also strengthens leg muscles, including the hamstrings, and increases overall balance, giving extra support to your back.

Try combining cobra pose with extended side-angle pose for a deeper stretch. When you lunge, standing with your front leg bent at the knee, your back leg stretched behind you, reach your arms into the air and back, arching your spine.

Sources:
1. Exercises That Could Be Harmful, Better Health Channel