Discover a soothing remedy for lower back pain through a series of yoga asanas that target tension and promote flexibility. These gentle yet effective poses can be incorporated into your daily routine to alleviate discomfort and enhance overall well-being.
Balasana: Begin by positioning yourself on hands and knees, then ease into a seated position on your heels, arms extended forward. This pose gently releases tension in the lower back, providing a calming stretch.
Marjaryasana: Alternate between arching and rounding your back while on hands and knees. This fluid movement improves spine flexibility and brings relief to lower back discomfort.
Adho Mukha Svanasana: Lift your hips toward the ceiling from a hands-and-knees position, forming an inverted V-shape. This asana strengthens the entire back and stretches the hamstrings, reducing lower back strain.
Bhujangasana: Lie on your stomach, hands under your shoulders, and lift your chest while keeping the pelvis on the floor. This pose strengthens lower back muscles and promotes flexibility.
Setu Bandhasana: While lying on your back, bend your knees and lift your hips toward the ceiling. This asana strengthens the lower back, glutes, and hamstrings, reducing lower back pain.
Paschimottanasana: Sit with legs extended, hinge at the hips, and reach toward your toes. This promotes flexibility in the lower back and hamstrings.
Apanasana: While lying on your back, bring your knees to your chest and hug them with your arms. This gentle stretch provides relief from lower back discomfort.
Padahasthasana: Stand with feet hip-width apart, hinge at the hips, and reach toward the floor. This asana stretches the entire back, hamstrings, and calves, reducing lower back pain.