80% of people will experience lower back pain at some stage of their life. It is one of the most common reasons for people missing work and visiting a doctor or physiotherapist.

Lower back pain can be rather painful and any fast movements can increase the pain, therefore gentle stretches are a way to loosen and strengthen your lower back muscles. This is why yoga for the spine plays a vital role.

Common causes for lower back pain:

1. Weak core
2. Poor posture
3. Poor ergonomics
4. Shortened hip muscles
5. Increased time sitting

And the list can go on. The most important aspect of lower back pain is to figure out what the cause is so that you can address it and prevent it from happening again.

How can yoga assist me to reduce my lower back pain?

Yoga builds strength and mobility by incorporating static stretches which helps reducing back pain. Yoga increases flexibility and increases core stability, helps with posture correction and incorporates breathing techniques.

Yoga shouldn’t add more pain to your lower back. It is important to listen to your body, if a stretch is painful then it is better to stop. You never want to stretch into a painful position. Yoga is generally safe to do daily when you listen to your body. Discomfort is your body telling you something isn’t right. If it hurts, ease up on the stretch.

Is it safe to do yoga with lower back pain?

When in doubt, it is advisable to see a Physiotherapist before doing exercises. If you have a history of lower back injuries or neurological pain or possibly disc problems that last longer than 3 days it is suggested to see a physical therapist before doing any form of exercise.

If your lower back pain is more of a general discomfort, achiness or stiffness then it is worth giving spinal yoga stretches a try. Some stretches can give you that sense of relief as it provides better alignment throughout your back muscles.

Easy steps for a newbie at spinal yoga stretches:

1. Choose 5 or 6 exercises to try at first
2. Hold each pose for 10 seconds to 1 minute
3. Take deep breaths while sustaining the pose
4. If you feel relief with those stretches then you can progress to holding them up to 3 minutes
5. Start doing the exercises a couple times a week and progress to daily stretches
6. Staggered stretches can be beneficial if your lower back is really tight

Stretches:

Child’s Pose

The purpose of this stretch is to take the pressure off your lower back by elongating the spine and aligning it which in return decompresses it by stretching it.

How to do it:

1. Kneel on your mat
2. Take a deep breath in
3. On your exhale lay your torso over your thighs and place your arms far in front of you on your mat
4. Lengthen your neck onto the ground and draw your ribs away from your tailbone

Dosage: hold for 1 to 2 minutes

Cat/ Cow Stretch

Image coming soon

This stretch promotes mobility in the spine by creating flexion and extension this helps to reduce tension in your lower back.

How to do it:

1. Go onto your hands and knees, make sure your hands are under your shoulders and your knees are under your hips
2. Slowly inhale, and exhale, round your spine and gently drop your head down forming a cat
3. Inhale, lift your head, chest and tailbone towards the roof and arch your back to form a cow

Dosage: 1 to 3 minutes

Downward Dog stretch

This stretch is aimed at stretching your hamstrings and calves.

1. Stand with your feet hip width apart
2. Reach your hands in front of you, shoulder width apart and place them on your mat
3. Straighten your legs and push your heels into your mat
4. Your body should form a triangle with the ground
5. Relax your head between your arms and look through your legs or to your belly button

Dosage: Hold for 30 seconds to 1 minute

Note:

If you are too tight, try bending your knees slightly

Standing Forward Bend

This bend is aimed at stretching the back of your legs and lengthens the spine.

How to do it:

1. Stand with your feet hip width apart
2. Place your hands in front of your feet, shoulder width apart and place them on your mat
3. Straighten your legs and push your heels into your mat
4. Tuck your chin into your chest

Dosage: Hold for 30 seconds to 1 minute

Note:

If you are too tight, try bending your knees slightly.

Sphinx Pose

This pose creates natural cure of your lower back.

How to do it:

1. Lie on your stomach
2. Place your elbows under your shoulders and rest your forearms on the floor
3. Push your hips and thighs into the mat
4. Keep your shoulders relaxed

Dosage: Hold for 30 seconds to 1 minute

Note:

Don’t hyperextend your back, activate your core to help with hyperextension. Stop immediately if you feel pain or any discomfort.

Knees to Chest With Slow Side to Side Rock

This pose elongates the spine and incorporates a body weighted massage for your back.

How to do it:

1. Lie on your back
2. Hug your knees into your chest
3. Slowly rock your torso left and right

Dosage: 1 to 2 minutes

Reclined Supine Twist

This stretch relieves tightness in your lower back.

How to do it:

1. Lie on your back
2. Bend both your knees to 90 degrees and place them to one side
3. Turn your head and upper body to the opposite direction
4. Place each arm on their respected side of your body gently outstretched onto the mat

Dosage: Hold for 30 seconds to 1 minute and swap sides

Note:

Stop immediately if you feel pain or any discomfort.

Figure Four Stretch

This stretch is aimed at stretching your lower back, hips, glutes and hamstrings.

How to do it:

1. Lie on your back
2. Bend both your knees
3. Cross your one foot over the opposite leg’s quad causing your knee to bend sideways
4. Gently hold and pull your leg that is still on the ground towards your chest

Dosage: Hold for 30 seconds and progress to 2 minutes and stretch your other leg.

Upward-Facing Dog

This stretch is aimed at relieving lower back pain caused by back flexion and activates the back muscles for support.

How to do it:

1. Lie on your stomach
2. Place both hands under your shoulder
3. Tighten your core, pull your shoulders back and squeeze your shoulder blades and tilt your head up to the roof

Dosage: Hold for 30 seconds and progress to 1 minute.

High Crescent Lunge

This stretch is aimed at stretching your hip flexors and quads.

How to do it:

1. Stand comfortably
2. Take a big step forward with one leg
3. Bend your knee of your leg you just stepped forwards with and drop down into a lunge. Ensure your back leg is straight.
4. Try keep your hips in line with one another
5. Lift your arms toward the roof and stretch up.

Dosage: Hold the stretch for 30 seconds to 1 minute and then swap legs.

Plank

This exercise activates the core so that it supports the spine and takes the pressure off the lower back.

How to do it:

1. Lie on your stomach
2. Place your toes under your ankles
3. Place your hands under your shoulders, activate your core, keep your neck in line with your spine and straighten your arms

Dosage: Hold for 30 seconds and then progress.

Thread the Needle

This rotation is gentle on the back and maintains mobility in the spine.

How to do it:

1. Start on all fours, hands under your shoulders and your knees under your hips
2. Reach one arm underneath your torso towards the other side and place that shoulder on the ground

Dosage: Hold the stretch for 1 minute and repeat it on the other side.

Happy Baby Pose Stretch

This stretch is used to stretch your hip adductors.

How to do it:

1. Lie on your back
2. Bend both knees as far as you can go
3. Gently pull your feet towards your chest and let your knees lower towards the ground
4. Keep your back flat on the ground

Dosage: Hold for 1 to 2 minutes.

About Dr. Bagwe

Dr. Bagwe is a leading orthopedic surgeon specializing in ankle and foot reconstruction. If you are looking for an orthopedic surgeon near you then look no further. Dr. Bagwe is an industry leader when it comes to foot and ankle surgery doctors in St. Louis. Dr. Bagwe and his friendly and professional team is ready to welcome you and tell you everything you need to know.

Reach out and contact us today.