Chronic lower back pain is one of the most common reasons people visit the doctor. This pain is usually caused by lifestyle habits, like working long hours at a desk job or sitting with poor posture on the couch after. The good news is, you can relieve your back pain and completely heal your lower back with yoga! To do this, you need to do poses that stretch out your lower backs and target your hamstrings and hips. But don’t just accept the explanation - try out this 5-pose sequence yourself!
Start on all fours in a tabletop position with your shoulders above your wrists and your hips above your knees. As you exhale, round your spine so that your head releases towards the floor, your navel lifts towards your spine, and your tailbone curls down towards the floor.
Stand in a forward fold and reach your chest forward as you place your fingertips on the ground under your shoulders. Shift your weight into your left foot and, keeping your hips level, float your right leg straight behind you. Ground your right palm as you twist your chest to the left and extend your left arm towards the sky. Look up at your left hand.
Downward Facing Dog
Start on all fours in a tabletop position with your wrists under your shoulders and fingers spread. Step your feet back into a plank – a high push-up with legs and belly engaged. From there, lift your hips and press your chest towards your legs as you stretch your heels towards the floor. Push the floor away with your hands in order to bring your upper body towards your legs. Root down firmly with the index finger and thumb of each hand and place your feet hips distance apart, with your heels lined up behind your second and third toes.
Stand with your feet together. Step your left foot approximately one leg’s length back and angle that foot 30 degrees out to the left. Inhale as you press into the left heel and lengthen your spine and exhale as you fold over your right leg, framing your right foot with your hands. Repeat with the left foot forward.
Supine Spinal Twist
Lie on your back with your arms extended out to either side in a “T” shape. Hug your knees in towards your chest and, keeping the knees together, drape them over to the left and look to the right. Bring your knees back to center and the back of your head to the ground before releasing the knees to the right and looking to the left.