7 Lower Back Yoga Poses To Relieve That Annoying Ache

The lower back, or the lumbar region, can be an area that often gets sensitive for most of us at some point in our lives. Whether we have to sit a lot during the day, or whether we move a lot, the lumbar region can get affected. In any case, pain in the lower back can seriously affect your mood and your day.

Yoga can offer a great relief for the pain, as well as provide great preventative care for the future. Here are seven lower back yoga poses to relieve that dull ache.

1. Supine Twist

Supine Twist
Image Credits: Supine Twist

Lay on your back.
Bring your arms to a T-shape on the floor.
Bring your knees towards your chest.
Slowly lower both knees to the left.
Keep both shoulders on the floor.
Stay anywhere between 1-4 minutes, and repeat on the other side.

2. Child’s Pose

Child's Pose
Image Credits: Child’s Pose

Kneel on your mat with your knees hip-width apart and your feet together behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs.
Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your forehead on the ground, with your arms extended out in front of you.
Hold for one to three minutes.

3. Downward Facing Dog

downward-facing-dog
Image Credits: Downward Facing Dog

From Child’s Pose, keep your hands on the floor, sit up on your knees, and then lift your butt and press back into Downward Facing Dog.
Spread your fingers wide. Work on straightening your legs and lowering your heels toward the ground.
Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
Hold for one to three minutes.

4. Cat and Cow Pose

Cat and Cow Pose
Image Credits: Cat and Cow Pose

Start on all fours with your shoulders over your wrists and hips over knees.
Take a slow inhale, and on the exhale, round your spine and drop your head toward the floor (this is the “cat” posture).
Inhale and lift your head, chest, and tailbone toward the ceiling as you arch your back for “cow.”
Do this for one to three minutes.

5. Sphinx Pose

Sphinx Pose
Image Credits: Sphinx Pose

Lie on your stomach, legs together and straight out behind you.
Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed.
Sit up just enough to feel a nice stretch in your lower back. Don’t hyperextend, and stop immediately if you start to feel any discomfort or pain.
Hold this position for one to three minutes.

6. Thread the Needle Pose

Thread the Needle Pose
Image Credits: Thread the Needle Pose

Lay on the floor, and bring the soles of the feet on the ground, feet hip-distance apart.
Place your right ankle on the left thigh.
Keep the foot flexed throughout the pose.
Take your right arm in between the space of the legs, and the left arm outside the left thigh.
Interlace the fingers.
Keep the back and shoulders relaxed.
Stay anywhere between 1-3 minutes and change sides.

7. Knees to Chest With Slow Rock

Knees to Chest With Slow Rock
Image Credits: Knees to Chest With Slow Rock

Lie on your back.
Hug both knees into your chest.
Slowly rock your torso back and forth while firmly holding onto your legs.
Do this for one to three minutes.

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