3 Yoga Poses for Lower Back Pain

Yoga is one of the best exercise programs for alleviating lower back pain. The positions you assume during yoga, called poses, are designed to foster both strength and flexibility, two imperative components of a healthy body. Lower back pain often results from muscle tension and weak core muscles. The following 3 yoga poses will promote spinal flexibility and tone muscles in the stomach, back, pelvis and buttocks.
Cat/Cow
The cat and cow are actually two separate yoga poses, but they are generally performed in succession. These poses restore range of motion to the spinal joints and engage the muscles in the stomach and lower back.
Begin in a "table top" position on all fours. Adjust yourself so that your knees are aligned with your hips and your hands, with your shoulders. Your spine should be neutral with your eyes pointed downward. From the beginning of the exercise to the end, keep your deep stomach muscles engaged. When you're positioned properly, begin to arch your spine upward, tucking your pelvis under and allowing your head to drop, but not dropping your chin to your chest. Make sure your knees are still aligned with your hips and your hands with your shoulders. This is the cat pose.
Return to your start position on the inhale. Now, you'll do the opposite. Raise your buttocks and your chest as your spine arches inward. Your head should be facing forward. Return to your starting position as you inhale. Repeat this sequence 10 to 20 times, depending on your current level of strength and flexibility.
Downward-Facing Dog
Downward-facing dog is a great way to elongate the spine and stretch the muscles in the back of the legs, which are often tight from sitting. It also stretches the upper back, shoulders and arms.
You can begin this pose on all fours in the table top position, but with your hands slightly ahead of the shoulders with your fingers spread out. Get onto the balls of your feet; begin bringing your knees away from the floor. Lightly press your tailbone toward the front of your pelvis as you lift the sit bones - the bones in your buttocks - upward toward the ceiling (these steps sound strange, but try it - you will feel the difference between following them and simply raising your buttocks). Exhale as you lower your heels to the floor and straighten your knees. Essentially, you want to form an in inverted "V" from your wrists to your heels.
In this position, push your palms and heels into the floor, and try to further elongate your torso and legs while keeping the sit bones lifting toward the ceiling. Your head should be centered between your upper arms.
Plank
The plank is one of the best exercises for toning your entire core muscle group. You can start from the table top position again. Lower yourself onto your elbows and forearms. Walk you feet back all the way; your shoulders should be directly over your elbows. Roll your forearms so that the side that aligns with your pinky finger is against the floor. You should now have only your elbows, forearms and feet touching the floor.
You want close to a straight line connecting your heels and head, but with the buttocks slightly raised. You can achieve the right position by pushing the front of your thighs upward while pushing your tailbone downward. Your neck should be aligned with your back.
Hold the plank for 10 seconds if you are a beginner; lengthen duration to 30-60 seconds as your strength increases.
The 3 poses above can give you a flexible spine and a strong core. They can easily be added into your daily routine to help relieve lower back pain.
By Amee LaTour 

Are You Willing to Follow Eight Yoga Exercises For the Lower Back?

EXERCISES FOR BACK RELIEF

Many people believe that rest is best for a painful back, but actually, what your back really needs when it's hurt is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps to prevent future injury. This is a use it or lose it situation: the more you rest, the weaker your back gets, even if it is hurt. Studies have actually shown that you can heal your back pain faster and get back to your regular activities with just two days of rest. This article will focus on Yoga Exercises. Remember to contact your doctor before beginning any exercise program.

YOGA EXERCISES FOR YOUR BACK

A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses. Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.

CORPSE: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.

CAT STRETCH: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.

WIND-RELEASING POSE: Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.

SAGE TWIST: Warning for this pose-it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.

PALM TREE: Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching part if you need to.

FISH POSE: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.

LOCUST: Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.

BENDING FORWARD POSTURE: Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can't reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.

By Lynn Hits

image credit originmagazine.com