Yoga For Low Back Pain

Please seek medical advice before doing this or any fitness program.

Today, I want to talk about the back. I tend to get a lot of requests for low back work. I believe this is a given to our lifestyles. We are constantly sitting, with poor posture and forward head putting pressure on the entire spine. Today, I am sharing my go to yoga for low back pain. As with any set of postures, these may not work for everyone. It really depends on what is causing your back pain. I recommend seeing a doctor first and get cleared to practice yoga.

Yoga For Low Back Pain

Child’s Pose With Lateral Flexion

This is a great way to start your practice. Beginning in child’s pose walk your hands to the right. Flip your left palm to face up and place your right palm on top of your left. Then gently press away.

Modified Side Plank

Find a modified side plank with your hand and bottom leg bent knee on the floor. The top leg is extended with the foot on the floor. Ground into the outer edge of your foot, and extend the top arm.

Low Lunge

placing your right foot between your hands and stepping the left foot back and lowering the knee to the floor, make sure your right knee is stacked over your ankle, and that you uncurl your back toes, gently tuck your chin into your chest as you draw your tailbone down. This helps to release the hip flexors and creates a little flexion in the spine.

Lunge With A Twist

transitioning from your low lunge walk your left hand under the shoulder and take your right thumb into your right hip crease gently hug the right hip back and in and twist from the mid back up. this pose can strength the glutes release the hip flexors, and lengthen the spine. You can also build on this twist to the twists pictured below.

IT Band Half Splits

The IT Band can also effect the low back as it attaches in the hip region on the iliac crest. I always recommend hip flexor stretches and hamstring/it band work when someone has low back sensitivities. There are so many muscles in the hip and low back region crossing the hip joint that it’s good to have a well rounded routine.

From your low lunge shift your weight to the back (left is right foot is forward) knee , straightening your front leg. Engage the front of the right thigh to release the hamstring and turn the right toes out to the right bringing the blade of the foot to the earth. Be sure to keep hugging the right hip back and down to avoid taking your body out of the stretch.

Bridge Pose

Bridge pose, the pose that is good for almost everything. Similar to an it band stretch, when people complain about low back issues, I tend to recommend glute strength. Bridge pose is a great way to achieve this.

Lying on your back, bend your knees, placing feet to the floor. Pressing into all 4 corners of your feet, lift your hips away from the floor, keeping your thighs neutral. Think about creating length through the low back. By drawing your sit bones towards your knees and your chest towards the wall behind you.

Check out my Yoga For Sleep post to help bring you down from your day.