Yoga moves to help lower-back pain

Trifocus Fitness Academy - lower-back pain
Yoga Blog

Lower-back pain is something everyone starts experiencing as they get older. It doesn’t need to be provoked by injuries or accidents. Sometimes it’s as simple as a weak core and pore posture from sitting all day.

Whether your lower-back pain is caused by an injury, weak core or bad posture, these simple yoga moves can help to alleviate the pain without putting too much strain on your lower back.

  1. Child’s Pose

Child’s Pose elongates and aligns your spine, taking some of the pressure off your lower back.

Kneel on your mat. Your knees should be hip-width apart and your feet together.

Bring your upper body forward so that it is resting on your thighs. Lengthen your neck and spine by moving your ribs away from your core and your head away from your shoulders.

Rest your forehead on the ground and extend your arms out in front of you.

Hold this position for up to three minutes.

  1. From Cat to Cow

From Cat to Cow flexes and extends your spine. It improves your mobility and relieves tension in your lower back.

Start on all fours. Your shoulders should be over your wrists and your hips over your knees.

Round your spine upwards while lowering your head to the floor. You will look like a frightened cat.

Then lift your head, chest and tailbone upward. Your spine will arch downward, like a cow.

Repeat this for up to three minutes.

  1. Downward Facing Dog

Downward Facing Dog stretches out your hamstrings and calves, which can often lead to lower-back  pain if they are too tight.

You start in Child’s Pose. Keeping your hands on the floor, sit up on your knees. Then lift your butt into the air so that your legs are straight and your arms and back are aligned.

Your heels should be pressed onto the floor and your fingers spread wide. Let your head hang between your arms.

Hold this pose for up to three minutes.

  1. Sphinx

The Sphinx pose creates a natural curve in the lower back. It engages your core, which helps to support your lower back.

Lie prone with your legs straight out behind you. Your elbows should be under your shoulders and your forearms on the floor.

Lift your chest up off the floor as you press the rest of your body into the floor. Keeping your shoulders relaxed, sit up until you feel your lower back stretching.

Hold the pose for up to three minutes.

These animal-like poses will help to stretch, flex and extend your spine. It also stretches your legs and engages your core. By doing this, you alleviate some the tension and pressure from your lower back and help to build its support. This can help to reduce the lower-back pain you experience from day-to-day activities.

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