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The Best Yoga Poses for Lower Back Pain

Jun 9, 2022

The Best Yoga Poses for Lower Back Pain

woman in yoga pose

For many, back pain is nothing new, but incorporating yoga stretches for lower back pain into your routine may be a step in the right direction. Not only does your flexibility improve, but tight muscles and aching joints get relief. So, where do you start? We’re here to provide you with some of the best yoga poses for lower back pain to help you recover faster and more efficiently! 

Cat-Cow Pose

This ranks as our first on the list of yoga stretches for lower back pain because of how easy it is to do. The Cat-Cow pose is perfect for yoga beginners because it doesn’t require too much core strength and is easy on other joints in your body. 

How to do it: get on your hands and knees, being sure to line your knees up with your hips and hands with your shoulders. Next, round your back and tuck your pelvis toward your chest. This is the cat portion of this stretch. From this position, let your shoulders drop, push your chest away from the floor, and tilt your pelvis toward the floor. 

Sphinx Pose

Staying in the theme of felines, the sphinx pose is great for incorporating some new muscle groups in your yoga poses for lower back pain. Not only does it stretch, it also strengthens and elongates the muscles in your lower back to improve posture and strength throughout the day. 

How to do it: Lie flat on your yoga mat with your chest on the floor and legs extended behind you. Place your palms on the floor in line with your shoulders and slowly push up with your arms and lower back, squeezing your glutes to engage your lower back. 

Bridge Pose

The Bridge Pose is a favorite due to the number of muscle groups it works and its ability to relieve headaches. Yoga stretches for lower back pain like this one can be challenging for some, but provide relief and strengthen your lower back muscles.

How to do it: Lie on your back with your knees up. Line up your feet with your hips and slowly drive up through your heels, engaging your glutes. Be sure to keep your chin tucked and shoulders firmly on the ground for balance and optimal lower back muscle engagement. 

Child’s Pose

If you want yoga poses for lower back pain that will relax you from head to toe, child’s pose is a must-try. This yoga stretch is designed to lengthen your spine and relieve lower back tension. It also relaxes your neck and stretches your hips, thighs, and ankles. 

How to do it: Start on your hands and knees, in table-top position. Next sink your hips back and down to the ground. Rest them on your heels and let your arms stretch forward while your neck hangs and your forehead rests on the ground.

These are just some of the best yoga poses for lower back pain. Paired with copper compression wear from Tommie Copper®, incorporating these daily yoga stretches for lower back pain can help ease tense muscles and get you performing your best again. 

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