Top #5 Yoga Poses To Reduce Lower Back Pain

Do you know that about $50 Billion is spent on low back pain!

Yes, even 80% of the population experience lower back pain at some point in their lives. These facts depict that lower back pain is frequently common & even all age groups suffer from this problem.

Usually, medical conditions become the reason for back pain in the human body. When you suffer from arthritis, sciatica, kidney disease, pregnancy, structural problems, strained muscles or ligaments, weight-lifting, & other conditions then these conditions lead to lower back pain.

This condition affects your daily routine & patients pay a lot of money to get the right treatment. However, they don’t get a complete cure because this condition is a mixture of several conditions.

So, What is the Best Solution for Lower Back Pain?

Yoga. Yes, when you diagnose then don’t delay in trying yoga for lower back pain.

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Studies show that this ancient practice of yoga can emphasize strength, stretching, range of motion to relieve inflammation & soreness of back pain.

What are the Top 5 Yoga Poses for Lower Back Pain?

Here are the top 5 yoga poses that can effectively treat this back pain at home.

#1 Child’s Pose | Balasana Yoga Pose

Child’s pose or balasana is the best pose that relaxes your lower back, hips, & gives you an effective stretch. Not only stretches your spines & thighs but also calms your mind, reduces anxiety, & activates digestion.

balasana yoga pose

For performing this child’s pose, kneel on the yoga mat or floor. Then touch your toes & separate your knees as wide as hips. Take a deep breath in & out. For more a passive position, allow your arms to relax behind along your thighs with palms facing up. Hold this position for 1-2 minutes several times.

#2 Garland Pose | Malasana Yoga Pose

Garland pose or Malasana works wonderfully on lower back pain. This pose stretches around everything around your lower back like spine, hips, torso, groin, & quadriceps. If you perform this yoga then you feel relief in the lower back, hamstrings, hips, & pelvic.

Malasana yoga pose

As you find, your hips lowering down towards the earth, keep your spine long. Press your elbows against your inner knees take your palms together & allow your elbows to lengthen the front torso. Keep your hands in the prayer position. Then lift your chest towards the thumb. Inhale & exhale. Hold it for 1-2 minutes.

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#3 Cat-Cow Pose | Chakravakasana Yoga Pose

This pose forms a gentle yet effective stretch for your lower back pain. Instantly, you can soothe your spine muscles with this pose & see noticeable results in inflammation or pain around your back muscles.

Chakravakasana yoga pose

Make a cat posture, take a slow to inhale & on the exhale your head, chest, Neck & tailbone toward the ceiling as you arch back for the cow. Hold this position for 1-3 minutes & feel relaxation in back pain & overall body.

#4 Downward Dog Pose | Adho Mukha Svanasana Yoga Pose

The inversion of the downward dog pose helps you get into the position to effectively relax your back, calves, hamstrings, & ankles fully. This yoga pose stimulates blood flow, & improves your overall body posture. The main advantage of doing this yoga is that it relieves chronic pains of the spine.

Adho mukha svanasana yoga pose

So, get down on all fours & your hips should be above or slightly above your knees. Lift both knees in the air & your body should be in a V shape. Now, let your head hang & move your shoulder blades away from your ears towards your hips. Then rotate your thighs inward, keep your tail high, & sink your heels towards the floor. Hold this position for some time & then release.

#5 Standing Forward Bend | Uttanasana Yoga Pose

This yoga pose properly stretches out your back, legs, & spine to relieve the lower back pain. To perform this, from the downward-facing dog, slowly step forward to the top of your mat. Now, stand with your feet shoulder-width apart & try to straighten your legs.

Uttanasana yoga pose

Tuck your chin in towards your chest & extend the crown of your head towards the floor to create a long spin. This yoga pose is considered the best yoga for stretches. Hold this position for 30-60 seconds.

Final Words

Instead of taking expensive treatments & medications, you should rely on yoga only. You can ease mild to chronic lower back pain with the above yoga poses. These poses not only will treat your back pain but also give effective relaxation to the overall body, mind, & soul.

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