With yoga becoming a more renowned practice across the world, it has helps thousands do away with persistent back pain! Check out the article, below, for poses to help release pressure in the lower back!
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.
1. Supine Twist
A twist to the spine offers a great tension reliever for the entire back, as well as the neck. You get to lay down, relax and let the gravity help you.
Lay on your back, bring your arms to a T-shape on the floor, and bring your knees towards your chest. Slowly lower both knees to the left, keeping the neck neutral or turning the gaze away from the knees.
Try to keep both shoulders on the floor, and if the top knee lifts too much, you can place a block or a bolster between the knees. Stay anywhere between 1-4 minutes, and repeat on the other side.
2. Sphinx Pose
The Sphinx is a great pose for toning the spine and stimulating the sacral-lumbar arch. When we sit a lot, the lower back tends to flatten, which can cause pain. Sphinx pose promotes the natural curvature of the lower back.
Start by laying on your stomach, feet hip-width apart, and bring the elbows under the shoulders. If there is too much pressure on your lower back, you can bring your elbows slightly forward.
3. Thread the Needle Pose
If the hips are tight, the movement we need tends to come from the back, which results in back pain. When the hips and hamstrings are open, this can help alleviate the lower back pain as well, since the body has a better and fuller range of motion. This pose stretches the hips, outer thighs, lower back and spine. It’s also a milder, modified version of the Pigeon pose.