5 poses that can assist when you are suffering lower back pain.

The thing about the body is that when it hurts you would give alomost anything to fix it. Back Pain is part of the reason that I started yoga (an unpleasant injury left me with a few herniated discs & chewing on a concoction of pills to get through the day). In those days (the late '80s the remedy was complete bed rest....it nearly destroyed me; physicaly deteriorating my muscles & mentally I had no tools for my anxious mind. Thank fully I discovered acupuncture & later yoga.

Many people start yoga due to pain. Especially back pain. Here are 5 poses that can assist when you are suffering lower back pain. It's a great idea to book in with your health professional to get exercises specific for you & then to strengthen.



1) Knee-to-Chest Stretch (Apanasana)

This pose helps stretch your low back muscles and hamstrings, leading to an increased range of motion.

Simply lie on your back with the knees bent. Place your right hand on the right leg and pull it gently toward your chest. Hold for five seconds. Switch legs and repeat. This exercise can be also done with both legs up towards the chest.



2) Child’s Pose (Balasana)

The child’s pose is widely used in yoga and exercise therapy for its ability to lengthen the spine. It also stretches the back muscles and improves flexibility.

Sit on your fours, with the buttocks resting on your heels. Push your hands forward on the floor and stretch your back. Maintain the pose for up to 30 seconds.



3) Half Forward Fold (Ardha Uttanasana)

This pose can be done safely even with herniated discs if the hands are placed on the wall. Place hands hip height on a wall. Work to bring your upper body parallel to the floor ("L" shape). Feet hip bone width apart. A block placed between the thighs can strengthen the inner thighs & release the muscles on the outer legs & back.



4) Legs up the wall (Vipariti Karani)

Ideally treat your body with the kind of love and attention that it deserves so that it serves you. But, if you find yourself in pain let me know if these suggestions helped.




5) Corpse Pose (Savasana) over a bolster

Deep relaxation is a wonderful way to restore your bodys health. It is important to prop yourself correctly to maximise comfort & the ability to relax the muscular & nervous systems. Lie down with a folded blanket under your head & your knees over a bolster. I personally like to do yoga nidra in this pose to gain extra connection of my mind & body. An eye pillow helps to rlease the muscles around the eyes & tell the nervous system that you are ok.


These are just a few of the many asanas that can help you to get back to life. Once your back pain is a little better it is vital to strengthen muscles to prevent another flare up.


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