Get Rid of Lower Back Pain By Yoga Pose

Get Rid of Lower Back Pain By Yoga Pose

Yoga might be a more effective treatment for back pain. Lower back pain doesn't quietly go as expected. Follow these 5 Best Yoga Poses to Relieve Lower Back Pain without medicines for a permanent cure.

Multiple studies have shown the power of the ancient practice, which emphasizes stretching, strength, and flexibility, to relieve back soreness. In fact, several studies have found that yoga can even trump usual care for back pain when it comes to improving back function.

People who took yoga or stretching classes are twice as likely to cut back on pain medications for their back aches as people who managed symptoms on their own, according to a study published in the journal Archives of Internal Medicine.

Relief Lower Back Pain By Yoga Pose:-
For lower back relief please do the following poses daily or at least after your workout. Breathe deeply in and out of the nose while doing these poses.

Cat and Cow Pose

The perfect poses for an achy, sore back, cow and cat stretches loosen back muscles, whether as part of a yoga routine or as a warm-up for another workout.


Try it: Starting in an all-fours position, move into cat pose by slowly pressing your spine up, arching your back. Hold for a few seconds and then move to cow by scooping your spine in, pressing your shoulder blades back and lifting your head. Moving back and forth from cat to cow helps move your spine onto a neutral position, relaxing the muscles and easing tension.

Supine Hamstring Stretch

Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.

Upward-Facing Dog

This pose works to open up your chest, stretch your abdominal muscles, and engage your back.
Try it: Start lying flat on the floor with your palms facedown by the middle of your ribs. While drawing your legs together and pressing the tops of your feet into the floor, use the strength of your back, not your hands, to lift your chest off the floor. Leave your legs extended straight out at first. Hold the position for 5 to 10 breaths, and repeat as needed.

Two-Knee Twist

Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side.

Sphinx Yoga Pose

Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.