The lower back or lumber region starts to hurt at some point in our lives. And the reasons are uncountable, because sitting too much on a chair throughout the day or standing for too long on your feet…both activities can cause you lower back pain.
But, this doesn’t counts too much because the pain is there and you have to get rid of it quickly unless you want to have a day ruined!
To get rid of lower back pain I started a yoga program, nice and slowly, because the pain is still there.
I don’t trust pharmaceutical companies, so, painkillers aren’t an option for me, and I use capsaicin ointment for any pain I experience…and lately, I started to practice yoga. It does wonders!
1. Bharadvajasana (Seer Pose)
Image Credits: Seer Pose
Sit on the floor, with your back erect and your legs stretched out in front of you. Place your arms beside your body, close to your hips.
Bend your knees and bring them close to your left hip, such that the right buttocks carry the weight of the body. Rest the inner side of your left ankle on the arch of your right thigh.
Inhale and stretch your spine, extending it as much as you possibly can. Exhale and twist the upper trunk as much as you can. Place your right hand on the floor, and your left hand on the right outer thigh.
Make sure that your hip on the left side presses your body weight down on the floor.
Slightly bend the upper part of the back and twist around your backbone, such that you feel the effect from the lower back to the tip of the head.
Keep lengthening your spine as you intensify your twist every time you exhale.
Turn your head such that you look over your right shoulder. Hold the pose for about a minute.
Exhale and gently untwist your trunk to come back to the center. Take a breath, and repeat the pose with the weight of your body on the left buttock.
2. Bitilasana (Cow Pose)
Image Credits: Cow Pose
From table pose, inhale and reach the tailbone up towards the ceiling, arching the spine and letting the belly drop down.
Spread the fingers wide apart and press the palms into the floor. Drop the shoulders down from the ears and to reach the crown of the head up towards the ceiling. Look up as high as you can towards the ceiling without straining.
Breathe and hold for 4-8 breaths, or vinyasa between cat tilt and dog tilt, inhaling into dog and exhaling into cat.
To release, exhale and flatten the back moving into Table or Child pose.
3. Marjariasana (Cat Pose)
Image Credits: Cat Pose
Start on all fours, in tabletop position, on the mat. Plant your palms and knees shoulder and hip distance apart. Spread your fingers wide, with your middle fingers pointing straight forward.
Point your toes and press the tops of your feet into the mat. Ensure that your thighs are perpendicular to the floor.
Lean forward slightly, so that your shoulders are directly above your wrists. Externally rotate the arm by turning your elbow joints outwards so that your elbow creases face forwards.
Flatten your back into a neutral position.
Exhale. Scoop your tailbone towards your navel, gradually rounding your back. Keep your arms and thighs perpendicular to the ground (don’t bend your elbows).
As you round your back, let your chin drop naturally towards your chest and gently expand your shoulders upwards.
Inhale and return to a neutral back and tabletop position. Alternatively, transition immediately into cow pose (bitilasana).
4. Sethu Bandha Sarvangasana (Bridge Pose)
Image Credits: Bridge Pose
Bend your knees and set your feet on the floor. Bring your heels as close to the sitting bones as possible. Breathe out and pull your legs in the air, bending your knees.
Press your feet and arms into the floor, push your tailbone upward toward the ceiling, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Interlace your hands underneath your buttocks to help you stay on the tops of your shoulders.
Lift your buttocks until the thighs are about parallel to the floor.
Lift your chin slightly away from the collar bone.
Exhale rolling the spine slowly down onto the ground.
5. Adho Mukha Svanasana (Downward Facing Dog Pose)
Image Credits: Downward Facing Dog Pose
Stand on four limbs, such that your body forms a table-like structure.
Exhale and gently lift your hips and straighten your elbows and knees. You need to ensure your body forms an inverted ‘V’.
Your hands should be in line with your shoulders, and your feet in line with your hips. Make sure that your toes point outwards.
Now, press your hands into the ground and lengthen your neck. Your ears should touch your inner arms, and you should turn your gaze to your navel.
Hold for a few seconds, and then, bend your knees and return to the table position.
6. Padangusthasana (Big Toe Pose)
Image Credits: Big Toe Pose
Lie down on your back with your legs stretched out and feet flexed. Press your feet through your heels.
Exhale. Pull your right knee towards your chest, and loop a strap around the arch of the right foot. If you are a seasoned yoga practitioner, use two fingers and hook them onto the big toe.
Now, straighten and stretch your right leg up to the ceiling, such that your arms are straight, and your shoulders are pressing the floor.
Keep pushing and extending your left leg, pressing the top of your left thigh down with the left hand. The extension of the right leg must create a comfortable stretch in the back of the leg.
You could either hold the pose here or turn the right leg out, bringing that leg down on your right side. But if you do this, you must ensure your left hip is grounded on the floor.
Hold each variation for as long as you are comfortable, and then repeat the asana with the left leg on top.
7. Trikonasana (Triangle Pose)
Image Credits: Triangle Pose
Stand erect on your mat, preferably in Tadasana.
Then, take a three feet step backward with your right foot, and turn it out at about 25-degrees to the side. Your left toes must point forward. At this stage, your hip point must face the side of the mat. Also, quickly check the alignment of your feet. They must be hip-width apart, with both the heels aligned with each other. The heel and arch must also be aligned.
Place your left hand on the waist, and inhale and raise your right hand overhead as you elongate your spine.
Firmly root the outside of the back foot, and pull in the lower part of your belly so that your lower back is supported. Exhale and hinge forward at the waist. Make sure your spine is stretched as you reach out with the right arm.
Depending on your flexibility and range of motion, allow your right hand to reach for your shin or on the floor outside of your foot. Inhale and continue extending through the crown of the head, making sure your spine is long.
Quickly check if the outside of the right foot is firmly rooted in the ground. Then, exhale and rotate to the left. Stretch the left arm towards the sky as you gaze at it.
Breathe slowly and deeply as you hold the pose for a few seconds.
To exit the pose, look at your left foot, and pull your belly in. Then, inhale and gently rise. Place your hands on your waist and bring your feet together. Repeat the asana on the opposite side.
Image Credits: Popsugar