Yoga For Your Lower Back: An easy routine to relieve discomfort caused by muscle spasms
Updated: Feb 3, 2019
So you've seen your doctor and you know your back problem is not serious.
What can you do to alleviate your back pain?
In patient centered health-care yoga is an amazing tool clients can use to alleviate pain. Yoga is in fact renowned for its ability to alleviate back pain. Yet yoga postures must be chosen wisely, because the wrong yoga pose can worsen your pain, instead of alleviating it.
Below you will find a simple 5 posture sequence that releases tightness in the muscles of the lower back. As always check with your general health care practitioner, before starting any form of exercise.
1. Breathing Into Your Lower Back
Start laying on the floor, legs bent feet resting flat on the floor or if you want use a chair, rest the lower legs on the chair. Place your hands under your lower back. As you inhale focus on expanding the belly and lower back so the lower back presses on the hands with each inhale. Do this for at least 3 mins.
2. Pelvic Tilts
Lay on the floor with the legs bent, feet resting on the floor. On your inhale tilt your pelvis up, press your lower back into the floor. On your exhale release the pelvis. Repeat this gentle rocking movement of the pelvis for at least 2 mins.
3. Abs with a Roll
Roll a large towel so its diameter is approximately 6 inches. Lay on the floor, legs bent, feet flat on the floor, roll between thighs, roll close to the pelvic bones, hands interlaced behind the head. On your inhale, press the back down into the floor, curl tailbone up squeeze the roll, on exhale curl head and shoulders up, at the end of the exhale pull belly down, press lower back into the floor. Inhale release the head and pelvis, hold the breath, press lower back down, curl tailbone up, squeeze the roll, exhale repeat the same movements during the first exhale. You just completed two reps. Do a minimum of 3 reps.
4. Back Release Pose
Laying on the floor, feet flat on the floor, cross right ankle over left thigh, right ankle close to the knee. Reach right hand between the legs, lift left foot off the floor and interlock fingers either around the left shin or left hamstring (what ever you can reach- you can use a strap if you need to). On inhales expand your lower back and belly, on exhale gently draw the left thigh to the chest. Do not strain through the neck, arms or upper back. Hold for 5 to 8 breaths. Repeat on the opposite side.
5. Savasana with legs on a chair or legs up the wall.
Give yourself permission to rest for at least 5 mins in either of these positions.