We’ve sourced three simple yoga poses from online experts that specifically target the lower back and help eliminate pain. We strongly advise that these three poses are only practised by those already familiar with Yoga as correct postures are required to avoid injury.
Child’s pose is a resting pose, meaning it takes little effort to hold, and is ideal for those with sensitive backs. It relieves lower back pain by elongating the spine and lengthens lower back muscles as you lean forward.
Step 1: Kneel down on your mat placing ensure your knees are in line with your hips and wrists in line with your shoulders.
Step 2: On an exhale, slowly begin to press your hips back until you are sitting on your heels.
* note: if you feel any pain in your knees use a pillow to relieve some of the tension.
Step 3: Gently lean forward until your forehead touches the floor and your chest is resting on your thighs.
*note: if your head does not reach the floor rest it on your fists or a cushion
Step 4: Stretch your arms out long on the mat in front of you, or alternatively you can rest them back by your sides.
Step 5: Slowly inhale for 5 seconds. Hold. Exhale for 5 seconds. Repeat
*If you have ever suffered from a knee or cartilage injuries be careful how far you stretch.
Cobra pose is helpful for lower back pain which originates in the spinal column. This can be from poor posture or ailments such as slipped disks and osteoporosis. This pose gently stretches and strengthens your spine, particularly in the pelvic area.
Step 1: Start by lying face down on your mat with your feet hip width apart.
Step 2: Place your palms next to your rib cage, keep your elbows tucked tightly to your sides and your public bone pressed into the floor.
Step 3: On an inhale press your palms into the mat and slowly lift your chest and upper belly off the ground.
*note: only lift as high as feels comfortable while keeping your elbows tucked into your sides, public bone and thighs pressing into the mat.
Step 4: Roll your shoulders back. Elongate the neck, ensuring your ears are lifted away from your shoulders
Step 5: Slowly inhale for 5 seconds. Hold. Exhale for 5 seconds. Slowly release your self back onto the mat
Cat & Cow Pose:
The Cat & Cow Pose is helpful if your lower back pain extends into your mid or upper back. It works to strengthen, stretch and release tension in the spine. The motions exercise all sections of your spine, increasing flexibility and circulation.
Step 1: Bring your hands and knees onto the floor. Ensure your knees are in line with your hips,your wrists are in line with your shoulders and your back and head are centered.
Step 2: On an inhale slowly drop your belly towards the floor as you lift your hips, roll your shoulders back and raise your chin towards the sky.
Step 3: On an exhale, press your palms firmly into the mat as you curve your spine, rounding the shoulders and tucking the tailbone in.
The purpose of this pose is to connect movement with your breath. Slowly alternate between cat and cow pose keeping in rhythm with your breath. (Slowly inhale into cow. Slowly exhale into cat)
*If you have had a recent neck injury or pain, keep your head in neutral alignment with your body.
Set aside 10 minutes in the evening to practice these three simple poses to alleviate your back pain. Not only will these poses help with back pain but they will also ease your mind and prepare you for a restful sleep.
If you have any questions about relieving back pain, or want to learn about more about how to improve mobility and maintain physical independence check out our blog or contact the sleep experts at Adjustable Beds today.