Amy Ling has received a Master of Arts in Traditions of Yoga and Meditation from SOAS, University of London. Her passion for wellbeing combined with her love for practice, led Amy to dive deep into studying the evolution of yoga…
Lower back pain is a common ailment often caused by lifestyle factors such as sitting for long hours, poor posture, or strenuous and repetitive activity.
A healthy spine requires a balance of stretching and strengthening exercises, many of which are provided in a yoga practice. This article will explore yoga stretches specifically for the lower back, including instructions for 5 yoga postures. Incorporating these stretches into your daily routine may help to reduce pain and discomfort, increase flexibility, and maintain a healthy spine into old age.
Yoga stretches offer a simple way to counteract the negative postural habits that we pick up from working desk jobs; they can also complement other forms of more strenuous exercise. There are many benefits of yoga stretches, including:
There are a number of simple yoga postures which can provide a deep stretch for your lower back. If you are a beginner, it is advisable to practice yoga under the guidance of a certified yoga teacher. However, a mindful home practice can be beneficial for a quick relief of lower back pain.
Many yoga stretches are floor-based and do not require any equipment. Be sure to have adequate space around you and practice either on a yoga mat or a soft surface such as a carpet or rug.
Consider incorporating the postures described below into a sequence that will stretch other areas of your body and create a gentle full-body workout.
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Studies suggest yoga may be more beneficial than other forms of exercise for improving back pain (1).
In general, yoga postures that include a forward fold will stretch the lower back. Additionally, backward bends are also beneficial for the spine and lower back.
If you experience chronic lower back pain or if your lower back pain is due to an injury, seek advice from your doctor before implementing these yoga stretches into your routine.
These 5 yoga postures will allow you to stretch and strengthen your lower back. They can provide benefits for your lower back whether practiced on their own or as part of a sequence of yoga postures.
It is not unusual for forward folds to be challenging for many people due to tight hamstrings. However, when focusing on stretching the lower back, it can be beneficial to practice the forward fold with bended knees. This allows you to focus on stretching the lower back rather than the hamstrings.
Child’s pose is often used as a ‘rest pose’ in yoga classes. It is a passive stretch, meaning that it is focused on relaxation rather than engaging any specific muscles. This provides a gentle and relaxing stretch for the lower back.
Cobra pose is a backward bend which both strengthens and stretches the lower back.
Read more: Japanese Yoga: A Deep Dive Into Mindful Movements
Plough pose provides a deep stretch to the lower back. For people with particularly tight hamstrings, it can be easier to access than a forward fold. This posture also creates a deep stretch for the back of the neck. Take care, or avoid this posture if you have any issues or injuries related to your neck.
Cat Cow rejuvenates the whole body, tunes the body to the breath, improves circulation, and lubricates the spine. It is beneficial for daily practice and can be performed at any time of day for increased energy and to relieve tension in the lower back.
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If your lower back is particularly tight, it is important to take care when stretching and practicing yoga so as to reduce the risk of injuring yourself.
There are a few reasons that your lower back can become particularly tight, this can include:
Another reason the lower back can become tight is when the abdominal muscles are weakened. For example, when lifting medium to heavy objects, if the abdominal muscles are not engaged, the lower back will automatically take the weight. This can cause the lower back muscles to tighten and, over time, make it difficult to allow these muscles to relax.
The yoga stretches described above can help to begin stretching a tight lower back. But consistency is key. Studies suggest that 12 weeks of yoga practice can provide a significant reduction in lower back pain (3).
It is important to consult your doctor if you are experiencing long-term lower back pain. However, when practiced mindfully, yoga may be able to improve your lower back pain and also reduce the chances of back pain developing.
Yoga is great for strengthening the lower back. Cobra pose, described above, is a brilliant pose to both strengthen and gently stretch the lower back muscles.
When practiced in the correct alignment, downward-dog can help elongate the spine. However, the stretch will likely be felt more in the hamstrings. The yoga poses described above will provide the best stretches for the lower back.
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