January 31, 2021
There are many reasons for low back pain, and the most common one is long-time sitting. Sitting in a chair for a long time, will makes the hip stiff, slow down lower limb circulation, squeeze the lumbar spine, and even result in serious lumbar disc herniation.
Yoga is a great way to relieve lower back pain by stretching the lower back, hips, and legs to reduce pressure on the lumbar spine and allow it to recover. On the other hand, it also helps to prevent muscle strain or injuries through improving the range of motion of bones and joints.
Today, I would like to recommend a series of simple entry level yoga postures to relieve low back pain. Sometimes, the difficulty of yoga poses does not need to be ultra high. The key is to find the postures that is right for you. For those who spend most of their time sitting in office, it is definitely great movements that can keep fit and get you out of back pain.
1. Cat-Like Stretch
Kneel on all fours on a yoga mat with straight and vertical arms and thighs and feet shoulder-width apart. Hold your breath, look up with a straight and tight back. Take a breath and lower your head and look down while moving shoulder blades upwards. Repeat 10 times
2. Downward Dog
To start, lie on all fours. Take a break and then slowly move your hip to the ceiling to get into the downward dog pose. Keep your arms and back in a straight line, and keep your eyes focused on the middle of your feet. Keep this position for 10 seconds.
3. Standing Forward Bending
To start, stand tall with your feet hip-width apart. Hold your arms with each other. Bend over until your head and back are almost vertically downward. Keep your neck relaxed throughout the movement. Keep this pose for 10 seconds and return to the starting position and repeat.
4. Knee Tuck
Lie down on your back with legs together. Tuck your knees to your chest and then hold your calves with both hands. Keep your shoulders, neck, and waist relaxed . Keep this pose for one minute.
5. Infant Stretch
Kneel with your knees slightly apart. Bend over until your back get into a line and parallel with the ground and your forehead pressed up against the floor. Keep this pose for 5 minutes.
6. Pigeon Stretch
Sit on a yoga mat with your left leg in front and parallel with the ground. Extend your right leg backwards. Put a towel under your left hip. Place a yoga rick right before you and press your head against the yoga brick. Keep your hip and back straight and tight throughout the movement. Keep this pose for 3 minutes and then repeat on the other side.
7. Lie down Twist
Lie down on your back and bend your left knee. Twist your hip to right and stop over a pillow. Hold the left knee with your right hand. Look to your left and keep this pose for one minute and repeat on the other side.