Say Good-Bye to Low Back Pain with the Help of Yoga Stretches

by admin

Low back pain is one of the most common health issues these days. Actors, athletes or commoners, nobody is out of its reach.  At some point of our lives, we all suffer from hip or back pain. No doubt, numerous surgeries are available to give relief from this problem. But undergoing surgeries badly affect our finance, as it’s highly expensive and complex.

Don’t worry! A few simple yoga stretches can strengthen up your body, and help you eliminate low back pain from your life. The regular practice of yoga enhances fluidity of the bones and strengthen the muscles. Additionally, the most amazing part is – if performed correctly, it has zero side-effect!

Check out some easy and awesome yoga poses which are effective for low back pain:

Two-Knee Twist

1. Two-Knee Twist:                       

Lie on your back and stretch out your arms at your shoulders height with your palms facing down. Bend your knees close to your chest.  Exhale and turn your knees to the right side. Then again, get back to the previous position.  You may turn your face in the opposite direction or look straight.

Hold this pose for 1-2 minutes on each side.

Decompression Breathing

2. Decompression Breathing

This pose improves the strength of your spine. In order to perform this pose, you need to stand with your toes touching and your heels slightly apart from each other. Now, shift your body weight into your heels, unlock your knees and then, slowly pull your knees towards each other. You just need to stand tall to reach your arms overhead and press your fingertips together. While you inhale, you lift the ribcage away from your hips and while you breathe out you just tighten your body to provide adequate support to the spine. Keep repeating this breathing process until you are able to provide adequate support to your spine.

Sphinx pose

3. Sphinx

Lie on your stomach and then, prop up on your forearms. Now you need to align your elbows directly under your shoulders. Once you lie in this position, press firmly through your palms and through the outer portion of your feet. Simultaneously, you press your pubic bone forward. When you put the pressure, you feel sensations in your lower back. Hold this position for 1-3 minutes. This pose helps in increasing blood circulation in the body.


4. Woodpecker

Just as a woodpecker tips forward to peck, you also need to lunge forward, press through your heel and stand firmly. After this lift the back heel up off the ground and then, reach the arms out in front of your heart. Next, protrude your butt as much as you can without moving your knees. When you make this move, your hand would naturally move forward to provide balance. Maintain your balance and then slowly, bring your arms overhead. Stay in this position for 20-30 seconds and then repeat the same process on the other side. If you find this pose too tough, you can try a modified version by keeping your arms behind you.

Eight-Point Plank

5. Eight-Point Plank

To perform this pose, you need to lie on your stomach, keep your feet flexed, your knees should touch the ground and your elbows must be placed a few inches in front of your shoulders. Now gently pull your shoulders away from your ears and lightly press the knees and elbows toward the center-line of the body. Just make sure that your knees, toes and elbows press into the mat slowly as you lift your hips. Tighten your core and pull the elbows and knees toward each other. Hold this position for 20 to 30 seconds.

The ultimate aim is to live a healthy, pain-free and stress-free life. Practicing the above poses would get you into the habit of living a healthy life.

Caution: It is always better to practice these poses under the supervision of a yoga practitioner. If you feel any pain while doing any of the pose, consult your physician immediately.


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