Back Pain Relief Through Yoga

yoga sphinx relieving back pain

If you are one of the ⅔ of Americans who suffer from low back pain, you understand how much of an effect it can have on your everyday life. Depending on the severity, even the most basic tasks can be a burden. Many of us spend much of the day sitting, and this can be a big factor in what’s causing your low back pain. We wake up and sit down to eat breakfast, or drink coffee. Depending on your job, you might spend most of your day sitting at your desk. The commute to and from work involves more sitting. Sitting For lunch. Sitting for dinner. You see where this is going. We spend much of the day in one position and our muscles do not get to move and stretch as often as they should, which shortens your hamstrings and iliopsoas muscles.

We’ve mentioned the benefits of yoga before, with our 5 Yoga Poses for Migraine Headaches. We’d like to tell you about 5 more yoga poses; these ones are geared toward low back pain relief. You can do all of these from home, so you don’t have to worry about spending money on a class. There are many benefits to yoga, including:

  • Improving posture
  • Eliminating muscle imbalances
  • Reducing stress levels
  • Lowering blood pressure and heart rate
  • Improving your physique

If you have a slipped disc, or severe back pain, be sure to consult your doctor before trying these moves or anything that involves deep forward bends.

  1. Supine Hamstring Stretch

While on your back, bend your right knee inward toward your chest, and place a strap or rolled-up towel around the ball of your foot. Straighten your leg skyward. Push both heels outward. If your lower back feels strained while doing this, place your left foot on the ground and bend the left knee. Hold this position for 3-5 minutes, then do the same with the left leg.

  1.        Two-Knee Twist

Again while on your back, bring both knees toward your chest, and extend your arms into a “T.” While exhaling, lower your knees to the ground, to your right side. Both shoulders should remain firmly pressed to the ground. If you are having trouble keeping your left shoulder down, lower knees away from your right arm. Hold this position on each side for 1-2 minutes.

  1.    Sphinx

For this move, lie flat on your stomach and prop yourself up on your forearms. Your elbows should be aligned directly under your shoulders. Push through both your palms and the top of your feet, while pushing your pelvis forward. Be sure to breathe through the sensations you feel in your back. This move will help with blood flow to your lower back. Hold pose for 1-3 minutes.

  1.     Thread the Needle

For this one, lay on your back and bend both knees, while keeping both feet on the ground. Pull your right knee toward you, lifting your foot off the ground. Cross your left leg on top of your right quad. Your left calf should be parallel to the ground. As the name suggests, thread your left arm between your legs, and with your right arm on the right side of your thigh, lock your fingers while pulling slightly toward your body. Your knee should be roughly at a 90-degree angle. Hold for 2-3 minutes, then repeat on the other side.

  1. Legs Up the Wall

While in a seated position, scoot your buttocks all the way against the wall, then bring your feet and legs up the wall. This move drains stagnant fluid from the feet while relaxing your lower back muscles. Hold for 5-10 minutes.

As you relax, focus on your breathing. Like working out, or getting a massage, breathing is key. After this beneficial stretching is completed, be sure to drink plenty of water to help flush out any toxins. For best results, be sure to do these stretches regularly. We hope that these stretches aid in making your low back pain more manageable.

Learn more about low back pain clinical research at

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