YOGA: Your Oasis for Gentle Alignment
Yes, more power to you with yoga as we bring you some of the best yoga stretches for immense relief from lower back pain.
Yoga is a personal spiritual journey towards creating a peaceful and healing space for oneself. We are here to guide the readers about how the purposeful nature of yoga aligns the body and brings relief to lower back pain. Before we dive into how yoga can provide a personal oasis and contribute to the relief of lower back pain, let us give you a brief of the numerous studies that explore the effectiveness of yoga in relieving lower back pain.
Studies Reflecting The Effectiveness Of Yoga Poses For Back Pain
A Meta-Analysis of Randomized Controlled Trials (2017):
Reference: Wieland LS, Skoetz N, Pilkington K, Vempati R, D’Adamo CR, Berman BM. Yoga treatment for chronic non-specific low back pain. Cochrane Database Syst Rev. 2017 Jan 12;1(1): CD010671.
Summary: The study concluded with moderate evidence suggesting that yoga reduces pain in adults with chronic non-specific lower back pain.
Yoga for Chronic Low Back Pain: A Randomized Trial (2005):
Reference: Sherman KJ, Cherkin DC, Erro J, Miglioretti DL, Deyo RA. Comparing yoga, exercise, and a self-care book for chronic low back pain: a randomized, controlled trial. Ann Intern Med. 2005 Dec 20;143(12):849-56.
Summary: This randomized controlled trial compared the effectiveness of yoga, conventional exercise, and a self-care book for chronic low back pain. The study found that yoga was more effective than a self-care book and equally effective as standard exercise in reducing pain and improving function.
Yoga for Chronic Low Back Pain: A Randomized Controlled Trial (2011):
Reference: Tilbrook HE, Cox H, Hewitt CE, Kang’ombe AR, Chuang LH, Jayakody S, Aplin JD, Semlyen A, Trewhela A, Watt I, Torgerson DJ. Yoga for chronic low back pain: a randomized trial. Ann Intern Med. 2011 Nov 1;155(9):569-78.
Summary: This trial showed that participants with chronic low back pain who practiced yoga showed better improvements in back function compared to usual care. It does show that yoga is an effective intervention for chronic low back pain.
It’s important to note that while these studies show promising results, individual responses to yoga may vary. Additionally, consulting with a healthcare professional before starting any new exercise regimen, including yoga, is recommended, especially for individuals with pre-existing health conditions.
Please note that these studies show promising results, but you exercise them with caution and after consulting with your trusted doctor. It is essential to discuss with a doctor who is well aware of your pre-existing health conditions.
7 Best Yoga Stretches for Lower Back Pain
Try all or any of these 7 yoga poses, and share with us your experience about the relief we are sure you got after doing these exercises rightly, regularly & religiously. Let us discuss the 7 yoga poses for back pain.
Child’s Pose (Balasana):
How to do it:
- Start on your hands and knees, with your wrists directly under your shoulders and knees under your hips.
- Now sit back on your heels, extend your arms forward on the mat and lower your chest toward the floor.
- Rest your forehead on the mat and relax your shoulders.
Benefits: This pose stretches the muscles of lower back, hips, thighs, and ankles. It provides relief by releasing tension in the lower back.
Cat-Cow Stretch (Marjaryasana-Bitilasana):
How to do it:
- Begin on your hands and knees in a tabletop position.
- Inhale as you arch your back, dropping your belly and lifting your head and tailbone (Cow Pose).
- Exhale as you round your spine, tucking your chin to your chest (Cat Pose).
- Repeat the sequence, flowing smoothly between the two positions.
Benefits: Cat-Cow helps to improve flexibility and mobility in the spine, promoting gentle movement and stretching in the lower back.
Downward-Facing Dog (Adho Mukha Svanasana):
How to do it:
- Start on your hands and knees, tuck your toes, and lift your hips toward the ceiling.
- Straighten your legs and arms, forming an inverted V shape.
- Press your heels toward the floor and engage your core.
Benefits: This pose stretches the entire spine, hamstrings, and calves. It provides a good overall stretch and relief for the lower back.
Extended Triangle Pose (Trikonasana):
How to do it:
- Stand with your feet wide apart.
- Turn your right foot out and extend your arms parallel to the floor.
- Reach your right hand down to your right shin, ankle, or the floor while extending your left arm up.
Benefits: With this stretch, the muscles strengthen the spine, hips, and hamstrings. It shall promote better alignment and flexibility.
Puppy Pose (Uttana Shishosana):
How to do it:
- Start in a tabletop position, then walk your hands forward and lower your chest toward the floor.
- Keep your hips above your knees and extend your arms forward.
Benefits: This pose opens the chest, shoulders, and upper back while gently stretching the lower back, providing relief and flexibility.
Bridge Pose (Setu Bandhasana):
How to do it:
- Now lie on your back with your knees bent and feet hip-width apart.
- Press through your feet to lift your hips toward the ceiling, interlocking your fingers beneath your back.
- Keep your shoulders and neck relaxed.
Benefits: This yoga poses for back pain and strengthens the lower back, glutes, and hamstrings while promoting flexibility. It can alleviate discomfort by stabilizing the spine.
Child’s Pose with Side Stretch:
How to do it:
- Now that you know how to do Child’s Pose. Be in it again.
- Walk your hands to one side, feeling a stretch along the side of your body.
- Hold for a few breaths, release. Now, switch to the other side.
Benefits: With the addition of a side stretch to the Child’s Pose, the lower back and sides get additional relief.
Besides following the step-by-step guide on these yoga stretches for the lower back, be careful about moving gently into each pose and avoiding sudden or forceful movements.
