Yoga Exercises for Lower Back Pain

Many people use yoga for the extra benefits that come with toning and stretching the body. One of these benefits is reducing or even eliminating lower back pain. There are a variety of yoga exercises that can help with this condition.

Things You'll Need

• Yoga mat

Show More

Instructions

• 1

  Perform the Cat Stretch. Begin with your hands and knees on the floor or mat and your back straight across. Keep your hands in line with your shoulders and fingers spread apart. Also keep your knees in line with your hips. Keep your head loose and facing the floor. Now inhale, and while you exhale, arch your back to the ceiling, bring your chin into your chest and tuck your tailbone in. Hold this position for a few breaths and then return to the starting position. Repeat two or three times (see Resources below).

• 2

  Perform the Palm Tree. Start on your feet, arms by your sides with your weight evenly on both feet. Bring your arms above your head and twine your fingers. Move your hands so that your palms are facing the ceiling. Put your palms on top of your head and bend your head so you are looking upward just a little. Stretch your arms towards the ceiling while coming up on your toes only if it doesn't cause you pain. Stretch your whole body like you're being pulled up and hold for a breath. If you have problems balancing on your toes, just stay on your feet (see Resources below).

• 3

  Perform the Locust Pose. Start this pose by laying on your stomach with your arms laying by your sides. Place your palms down and keep your elbows bent just a little. Now lift your legs up as high as you can without experiencing any pain. Hold for just a second and then do this pose again no more than five times. You can gradually increase your reps up to twelve times as you get better at performing the pose. Do not over-stretch your body to avoid straining any muscles (see Resources below).

• 4

  Perform the Corpse. Begin this pose by laying on your back but keep your body relaxed. Your arms should by lying by your sides with your palms down. Keep your legs relaxed but turned slightly outward. If you experience pain in your back bend your knees and place your feet flat on the floor. Now inhale and exhale a few times (see Resources below).