Low back pain affects nearly every person at some point. Fortunately, routine stretching can help ease and even eliminate this common affliction.
These six yoga stretches target lower back muscle groups that can cause pain or stiffness. They also strengthen the spine and hips, reducing stress on the vertebrae.
1. Supine Spinal Twist
If you’re looking for a yoga stretch that helps alleviate lower back pain, the Supine Spinal Twist (Supta Matsyendrasana) is a great option. It stretches and strengthens the spine while cleansing the internal organs and releasing toxins from the body.
It also offers a moment to quiet the nervous system, which is especially helpful for women.
It’s an excellent starter pose for those who are new to twisted poses or are trying to get comfortable with them. You can practise this supine spinal twist before moving into other twisting postures or after your yoga practise to cool down. Pain O Soma 350 is the best medicine to relieve back pain.
2. Hamstring stretch
Hamstring stretches are important for anyone who experiences tightness in the lower back. Stretching regularly helps to improve hamstring flexibility and mobility, says Sarah Ruhe, a personal trainer at Fitness by Design in Los Angeles.
Performing bad hamstring stretches can also put your spine at risk, so make sure you are stretching correctly and safely.
Start by lying flat on your back and bending one knee. Place the heel or ankle of your leg on something about waist high, preferably a doorjamb or wall corner.
3. Reclined Figure Four Pose
A yoga stretch that stretches out the hips and helps to ease lower back pain. This pose can also be used to release pent-up emotions and stress as it activates the root (muladhara) and sacral chakras.
To begin this yoga pose, lie on your back with your knees bent and feet planted flat on the floor. Lift your right leg and flex your foot, then cross your right ankle over your left thigh, making a figure-four shape.
Hold for 10 to 15 breaths, and then switch sides. This variation is a great alternative to the traditional reclining pigeon pose.
4. Warrior II
Warrior II is a great full-body yoga stretch that strengthens the legs, glutes, hips, core, chest, shoulders, and arms. It also stretches the ankles, calves, and hamstrings.
It is important to practise this pose correctly so that the knees are not in a position where they can cause injury. For this reason, one should stand with the feet hip-distance apart and parallel to one another. Pain O Soma 500mg can help relieve pain.
This is a wonderful balance and stretch pose that improves body awareness and enhances the mind-body connection. It is especially beneficial for those with a strong back and core.
5. Wide-Legged Forward Fold
The wide-legged forward fold is a great yoga stretch for lower back pain. It stretches the calves, hamstrings, groyne, and lower back, as well as releasing tension in the neck and shoulders.
Begin with your feet shoulder-distance and hip-width apart. Inhale and lengthen your spine. Press your soles into the mat as you hinge at the hips and gently fold your torso forward.
6. Side Stretch
A common yoga pose, the side stretch helps loosen and stretch muscles along the spine. This can help relieve pain and tension all over the back, neck, and shoulders.
It also improves the flexibility and mobility of your lumbar spine, says Piedmont Atlanta Fitness Centre exercise physiologist Paige Jones, ACSM CES.
This stretch may also relieve sciatica and hip tightness caused by arthritis or impingement syndrome.
To perform this yoga stretch, lie on your back and bring your right knee towards your chest. Interlace your fingers behind the knee and pull up until a stretch is felt in your buttocks and lower back. Visit Us