If you have lower back pain, you may find it harder to perform everyday tasks that involve lifting, bending, reaching, or even merely walking.There are a few yoga stretches that you can use to loosen up the muscles in your back and relieve pain.Relaxing your lower-back muscles will help you feel less tense in the sore muscles and will give your body a chance to heal any damaged tissue.Regardless of which stretches you choose, wear loose-fitting clothing and perform them on a yoga mat.
Step 1: On the yoga mat, put your hands and knees together.
Keep your hands apart by planting them firmly on the ground.If you want your body to be stable, make sure your knees are directly underneath your hips and your hands are under your shoulders.Straighten your elbow and bend it as little as possible.If you are leaning towards one direction or the other, don't move your hips side to side.If the yoga pose hurts your knees, try wearing plastic knee pads.
Step 2: Lift your chest and back up towards the ceiling.
gravity can pull the middle of your torso downward if you relax the muscles in your back and stomach.Lift up your tailbone and butt with your neck raised.As you get into position, you should feel the muscles between your shoulder blades and at the base of your spine stretching.This will allow your torso to be in position for the yoga pose.As you lift your chest, keep your gaze forward.If you want to deepen the stretch in your lower back, try lifting one leg.Each time you switch back into cat pose, you have to lift one leg.
Step 3: Exhaling and arching the center of your back is how to switch poses.
As you exhale, take a deep breath and return to a neutral pose.Arch the middle of your back towards the ceiling as you exhale.As you arch your back, imagine pressing your shoulder blades upwards.Bring your hips towards your stomach by Tucking your rear end in.The cow is part of the yoga exercise.Most of the benefits to your back come from changing positions.You should only stretch as far as you are comfortable.Do not put yourself in harms way.
Step 4: You can alternate between the cat and cow positions.
Move at a pace that feels natural to you, based on the speed of your breath.If you inhale for 8 seconds, hold the cat position.Hold the pose for 8 seconds and then move into the cow position.You can work out tension in your lower-back muscles by alternating between arching and bending your back.This pose can be used to stretch your hips and to loosen up your spine.
Step 5: Try a seated variation of cat-cow.
Put your hands on your thighs while sitting at the edge of your chair.Place your feet on the floor.Lift your chest and ribcage as you arch your back.Tuck your chin toward your chest when you exhale, rounding your back.This is done 10 times.After leaning over the arms of your chair, you can get a full stretch.
Step 6: Place your feet on your stomach.
You can recline on a yoga mat.If you point your feet away from your body or set them vertically, the weight of each foot will be balanced on your longest toes.If you spend a lot of time sitting at a desk or office chair, the sphinx pose is great for your lower back.The pose helps keep your back straight.
Step 7: Take your arms out and put them under your shoulders.
Lift up your torso with your back muscles.Pull your elbow back until they are at a 90-degree angle.To stretch sore muscles in your lower back, keep your back arched and rest the weight of your torso on your elbows.Put your hips against the ground.If you are new to yoga and find this pose a little too demanding, move your elbow forward by about 3–4 inches so that they are not under your shoulders.
Step 8: As you hold the sphinx pose, breathe slowly and deeply.
During a yoga pose that stretches out a painful area of your body, breathing is important.As you prop your torso on your arms, focus on inhaling and exhaling.You don't want to strain a muscle in your back by relaxing your muscles with this.Imagine that you are letting go of tension in your lower back when you breathe in and out.
Step 9: Before relaxing, hold the sphinx pose for a few minutes.
The pose will stretch out the muscles in your back and allow your spine to relax.Lower your torso to the floor to relax from the sphinx pose.You should move your arms to the side.Sphinx pose is tiring if you have a weak back.Before moving on to your next pose, lay on the floor for as long as you need.
Step 10: Pull your knee to your chest by lying on your back.
A yoga mat or plush carpet would be a good place to recline.Lift your knee up to the right side of your chest.Interlace your fingers in front of your shin to hold your knee up when it is fully bent.For 30 seconds, hold this position.The supine twist is a great yoga position for stretching out your muscles.
Step 11: Cross your right knee over the left side of your body.
Roll your hips to the left to move your right leg over your left side body.Roll your hips as if they were on top of one another.Keep your shoulders straight while you do this.Deep breathing helps relax the muscles in your back.If you move your leg and roll your hips, it might help.
Step 12: Place your right arm on the right side of your body.
Keep your hips stacked on top of one another and reach out to the right with your right arm.The palm of your hand should face upward if you hold your arm up.You will feel your muscles stretch when you extend your arm.It's a good idea to twist and stretch out your lower back to relieve pain.If you look towards the ceiling or towards your extended hand, it will help you keep your shoulders flat on the ground.
Step 13: While holding this position, take 10 deep, slow breaths.
With your hips stacked on top of one another, keep your shoulder flat against the ground, your right arm extended, and your leg crossed over your left.Each one should take 3-6 seconds to count their breaths.Once you have exhaled 10 times, put your right arm in and return your hip to the ground.When stretching with your right leg, repeat the stretch on the other side of your body.Roll so your left hip is over your right hip if you bring your knee up to your chest.
Step 14: Stand with your feet apart and bend forward.
If you bend at the waist, you will be leaning forward by 30 degrees.If you want to bend from the hips, focus on it.Try sticking your butt out as you bend to make sure you engage your hips.You can bring your feet together if you have narrower shoulders.You should still feel comfortable and stable if you keep your feet shoulder-width apart.
Step 15: You want to stretch the muscles in your lower back.
Relax the muscles that keep you upright so that your head doesn't hit the ground.The weight of your arms will help pull your torso down and stretch out your lower back.If you do yoga regularly, you may be able to rest your fingertips on the ground.The pose is similar to the downward facing dog, except that your weight is on your feet, not your hands.If you find it hard to keep your legs straight, try bending your knees.It will make the stretch a little easier by taking some pressure off of your lower back.
Step 16: Relax your shoulders and put your chin in as you lean forward.
Relax as you lean forward from your hips.If you imagine stretching the top of your head down towards the floor, it might help you stretch farther.You can lengthen your spine by bending your chin towards your chest.While stretching your body into this position, focus on breathing slowly and deeply.Your back muscles should relax when you exhale.Stretching out your spine will stretch out the muscles in your lower back.
Step 17: Stand up after holding the position for 1-2 minutes.
You should be able to feel your backs and spine as you hold the pose.Slowly engage your back muscles and return to a standing position after a few minutes.When you exhale, try to relax and go a little deeper into the stretch.