Stretches for Lower Back Pain

8 Yoga Poses for Low Back Pain Relief

If you've ever experienced low back pain discomfort, you're not alone. It's a common condition that can affect anyone, regardless of age or fitness level. But here's the good news: relief may be closer than you think. In this journey towards greater well-being, we will dig into "8 Stretches For Lower Back Pain," a collection of yoga poses carefully crafted to help you find comfort, ease, and strength in your lower back. With each gentle stretch and mindful breath, you'll discover the power of yoga to soothe your aching back and renew your spirit. 

Understanding Low Back Pain

Stretches for Lower Back Pain

Low back pain is one of the most common medical complaints in the world, affecting up to 80% of adults at some point in their lives. Various factors can cause it, but low back pain is not serious in most cases and goes away with rest and home treatment. However, chronic low back pain can be a debilitating condition that can interfere with work, daily activities, and quality of life.

Common Causes

Here are some of the most common causes of low back pain:

  • Muscle strains and sprains: These injuries are often caused by lifting something heavy or twisting the back awkwardly.
  • Arthritis: Inflammation and discomfort in the spine joints can result from this.
  • Disc problems: Discs are the soft cushions between the spine's vertebrae. They can herniate (bulge or rupture), putting pressure on the nerves and causing pain.
  • Other medical conditions: Some conditions, such as kidney stones and infections, can also cause low back pain.

Importance of Addressing Low Back Pain

Addressing low back pain is important because it can disrupt your daily life and activities. If you don't treat it, it can also become chronic, meaning it lasts for more than three months.

Here are some of the reasons why it's important to address low back pain:

  • It can be painful and uncomfortable, making it hard to move around and do daily activities.
  • It can lead to weak and shrinking muscles.
  • It can affect your posture and balance.
  • It can interfere with your sleep.
  • It can cause stress and anxiety.

    How Yoga Can Alleviate Low Back Pain

    How Yoga Can Alleviate Low Back Pain

    Yoga can alleviate low back pain in several ways:

      1. It can help to stretch and build up the muscles that support the spine. This has the potential to improve flexibility and alleviate stiffness. 
      2. Yoga can also help to improve flexibility and alignment of the spine. This can help to reduce pressure on the nerves and discs in the back. 
      3. Yoga can help to lessen anxiety and stress. This can lead to a more relaxed and less tense body, which can help to reduce low back pain.

    Yoga Poses for Lower Back

    These poses can help relieve low back muscle soreness from stretching and strengthening in the back and core. This can help to improve flexibility, reduce tension, and also promote better alignment.

    Some of the best yoga poses for low back pain relief include:

    Warm Up

    1. Three-Part Breaths

    For this exercise, use yoga blocks for support if needed.

    Begin in an upright sitting position on the floor with your legs crossed in front of your body while maintaining good alignment with your head, shoulders, and hips. Place the yoga block under each knee and find a focal point or something unmoving in front of you. Take several deep belly breaths in through your nose, down to your belly, then up to your upper chest, and out through your nose. Repeat the breathing sequence. After several repetitions, take a deep breath in through your nose and then out through your mouth. Relax and return to the starting position. Repeat the movement as needed. 

    Three-Part Breaths
    Three-Part Breaths

    Routines

    1. Knees to Chest

    Lie on your back on the floor with your legs straight, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Bring both knees to your chest and hold onto your knees with both arms, looking for a light stretch in the lower back and glutes. Take several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position.

    In addition, to intensify the stretch, rock your lower body from side to side.

    Knees to Chest
    Knees to Chest

    The bent knees position releases tension in the lower back and spine.

    2. Supported Full Body Stretch

    For this stretches for lower back pain, use a yoga block, a pillow, or anything comfortable to support your lower back.

    Firstly, lie on your back on the floor with your knees bent and feet flat on the floor, relaxing your upper body. Secondly, engage your core and place a yoga block underneath your lower back. Slowly extend your legs with your toes pointing toward the ceiling and bring your hands overhead. Lastly, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and then return to the starting position.

    Stay in the position where your knees are together to make the exercise easier.

    Supported Full Body Stretch
    Supported Full Body Stretch

    As your legs extend, they lengthen and release tension in the entire body, promoting relaxation and stress relief.

    3. Single Knee to Chest

    From the Supported Full Body Stretch position, maintain good alignment with your head, shoulders, hips, and legs. Tighten your abdominal area. Bend one knee and use your hands to pull it towards your chest. Look for a light stretch in the hips and lower back while flexing your toes. Hold this position for 5 deep belly breaths, in through your nose and then out through your mouth. Relax and repeat the movement on the opposite side.

    Bend your extended leg to make this stretches for lower back pain easier. 

    Single Knee to Chest
    Single Knee to Chest

    This knee to chest stretch targets specific areas of the lower back and hamstrings, improving flexibility and range of motion. In this pose, you also need to gently pull your left knee towards your chest to prevent pain during the stretch.

    4. Seated Butterfly Pose

    Firstly, begin in an upright sitting position on the floor with your knees bent and feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Secondly, bring the soles of your feet together in front of your body. Tighten your core and open your knees out to the sides. Hold this position for 5 deep belly breaths, in through your nose and then out through your mouth. Lastly, relax and return to the starting position.  Place yoga blocks under your knees or feet to make the exercise easier.

    Furthermore, to intensify the movement, hold your feet with both hands and hinge through your hips to bend your upper body forward, then hold the position.

    Seated Butterfly Pose
    Seated Butterfly Pose

    This pose opens the hips and groin, promoting flexibility and also circulation.

    5. Side Stretch

    Begin in an upright sitting position on the floor with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips. Contract your core. Anchor one hand on your side for support and reach over your head with your other arm. Hold this position for 5 deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.

    Stretches for Lower Back Pain
    Side Stretch

    This pose lengthens the spine and sides of the body, improving posture and flexibility.

    6. Side Forward Fold 

    Firstly, from the Side Stretch position, turn to one side and bring both hands overhead. Engage your core. Secondly, hinge through your hips to bend your upper body, lowering your head and planting your palms on the floor for support and balance. Lastly, hold this position for 5 deep belly breaths, in through your nose and out through your mouth. Relax and then return to the starting position. Repeat the movement on the opposite side.

    Moreover, to intensify this stretch stretches for lower back pain, slide your right hand further to the left side or as comfortably as possible. Hold the position for a couple of seconds.

    Stretches for Lower Back Pain
    Side Forward Fold

    This pose targets the hamstrings, calves, and spine, promoting flexibility and also relaxation.

    7. Child’s Pose

    Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Engage your abdominal muscles and then shift your hips back to your feet. Extend your arms in front or place them at your sides with your palms facing upward. Rest your forehead down on the floor, relaxing your mid-back area for a light stretch. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. 

    Stretches for Lower Back Pain
    Child’s Pose

    This pose rests and restores the body and mind, promoting relaxation and stress relief.

    8. Standing Forward Fold

    From the Child’s Pose position, firstly, move to a four-point position and tuck your toes. Tighten your core muscles and push back with your arms, straightening your legs as you lift your hips. Secondly, walk your hands toward your feet. Inhale, walk your hands forward to lengthen your spine, and exhale. Hold this position for 3 deep belly breaths, in through your nose and then out through your mouth. Lastly, relax and return to the starting positionBend your knees to make the exercise easier.

    In addition, to make the exercise more challenging, either bend one knee to lift your heel off the floor, keeping your other leg straight, or grab your elbows and swing your upper body from side to side.

    Stretches For Lower Back Pain
    Stretches for Lower Back Pain
    Standing Forward Fold

    This pose stretches the hamstrings and calves, improves flexibility and balance, and also calms the mind.

    Repeat warm up for the cool down. 

    Other Stretches

    1. Standing Half Bound Lotus Forward Fold

    Stretches for Lower Back Pain

    Stand on one leg, bend your right knee, bringing your foot towards the hip in a half lotus position. Hinge through your hips to fold forward, reaching toward the standing left leg. The toes of your left foot are pointing forward. Anchor your left hand on your side for support. Your shoulder blades should ideally retract and depress down your back.

    2. Half Lord of the Fishes Pose

    Stretches For Lower Back Pain

    Sit on the floor with your legs extended. Bend your left leg and place the left foot on the outside of your right thigh. Bend your right leg and then bring the right foot close to your left hip. Now, cross your right arm over your left knee, holding your right hand onto your left thigh. Inhale, lengthen your spine, and as you exhale, twist gently to the left, looking over your left shoulder. Hold the pose for a few deep breaths, maintaining the twist and feeling the stretch in your lower back. Release the twist slowly and then repeat on the opposite side.

    Conclusion

    Embarking on the journey to relieve tension or alleviate lower back pain through gentle stretching can transform lives, regardless of age or physical limitations. These eight powerful yoga stretches for lower back pain guide you, paving the way toward healing, strength, and relief. These aren't just stretches; they are gateways to a more vibrant, pain-free life. If you have any existing conditions, consult a physical therapist or use support like a rolled-up towel for additional comfort and safety as you explore these transformative poses.

    Eliminate your low back pain, once and for all. Invest in your health with these ultimate yoga poses. Check out this 10 Yoga Poses for Low Back Pain Relief!

    10 Yoga Poses for Low Back Pain Relief

    Back to blog