The lower back, or the lumbar region, can be an area that often gets sensitive for most of us at some point in our lives. Whether we have to sit a lot during the day, or whether we move a lot, the lumbar region can get affected. In any case, pain in the lower back can seriously affect your mood and your day.
Yoga can offer a great relief for the pain, as well as provide great preventative care for the future. Here are five yoga poses to ease lower back pain and relieve that dull ache.
1. Happy Baby Pose
This pose focuses on the spine and lower back. Also, it helps open the inner thighs, hips, and groin and soothes the spine.
How to Do It
The first thing you need to do is lie on your back on the ground. Then pull the knees towards the chest. Stretch the hands towards the feet, put each hand on each foot and stretch the knees wider than your shoulders.
Make sure to keep the back aligned to the ground. And with the help of the hands pull down the feet and feet push the hands at the same time. You need to stay in this pose for around 30 seconds.
2. Half Pigeon Pose
This posture will reinforce the muscles in your legs and open your hips. It is an excellent position for your reproductive organs and abdomen, and it is also excellent to help solve postural conditions.
The best ways to Do It
The very first thing you need to do is, to begin with, a runner’ posture. That indicates you have to bent the left foot on the ground and your hands have to be resting on the ground on both sides of the right foot.
Place all weight in the hands and slowly move the right foot to the left hand. Then lower your right knee towards the right hand in order for the right calf to form a straight line in between the hands.
Next thing you need to do is lower the left knee to shin to the ground while at the same time you square the hips as much as you can. Remain in this present for around 30 seconds and duplicate the same procedure on the other side.
3. Butterfly Pose
This position will make your thighs and spinal column more versatile, and at the exact same time, it will unwind your muscles in the lower back and back.
How to Do It
The very first thing you have to do is sit on the ground with bent knees, and your arms resting on the ground. Then slowly bring the soles of the feet together while letting the knees open out on the sideways.
Attempt to touch the ground with your knees and if you handle to do it stay like that for around 30 seconds.
4. Double Pigeon Pose
This position will help you to extend the lower back, groins, glutes, and hips. As a matter of truth, this specific pose is advised for individuals with desk tasks, pregnant ladies, runners, and bikers.
Ways to Do It
The very first thing you have to do is sit with cross legs on the ground with the left leg over the right. Then, get the left ankle and put it on top of the right knee. Make certain that the shins are aligned with the left leg.
Stay like that for around 30 seconds. After that time passes, you need to duplicate the exact same procedure on the other leg.
5. Thread and Needle Pose
This position will help you alleviate the discomfort and tension in the knees, shoulders, spine, thighs and lower back.
How to Do It
First, rest on the back and flex the knees. Make certain to keep the feet at hip width and to position them flat on the ground. Next thing you need to do is raise the right foot and put it on top of the left thigh listed below the knee.
Then, thread the right hand through the area which is in between the legs and get the back of the left thigh. After that, move the left hand behind the left thigh in order to satisfy the right hand.
Once you do this, pull the legs towards the chest as much as you can but remember to remain in your convenience zone. Stay like that from 8 to ten breaths. After that, repeat the exact same treatment however on the other side.
Try these easy but effective yoga positions and eliminate your back pain. In case you have severe back pain ensure to consult your medical professional before doing these workouts.