3 Yoga Poses for Low Back Pain

I firmly believe that a consistent yoga practice offers a multitude of health benefits. I recently demonstrated some good yoga poses for low back and neck pain, and I wanted to get into some more specifics for you in this blog post. These are some of my favorite yoga poses to do, and I even do them right here in the office.

It’s always best to consult your doctor before engaging in an exercise routine. Ask Dr. Seth if those poses are appropriate for you and your spinal condition.

1. Triangle Pose
The triangle pose is great for strengthening your back and legs. It also helps to lengthen the muscles along the sides of your torso while stretching the muscles along your outer hip.

Pose instructions: Stand at the top (front) of your yoga mat with your feet together and facing forward. Lunge your left foot back three to four feet, and point your left foot out at a 45-degree angle. Keep your right foot planted and bend your knee to a 90-degree angle. Turn your chest to the side and stretch your right arm toward the ground and your left arm toward the ceiling. You may not be able to touch the floor with your right arm at first, but don’t over-stretch. Only bend as far as you can while maintaining a straight back. Hold the position for 5-10 breaths, then switch to the other side and repeat.

2. Chair Pose
The chair pose will strengthen your thighs and ankles while toning your shoulders, butt hips, and back. It stretches the Achilles tendons and shins and can help with flat feet as well.

Pose instruction: Stand at the top of your mat with your feet together. Inhale and raise your arms above your head. Exhale as you bend your knees, bringing your thighs as parallel to the floor as they can get. Your knees will project out slights over your feet and your torso should form a right angle over your thighs. Draw your shoulder blades into your upper back as you reach your elbows back to your ears. Draw your tailbone down to the floor, keeping your back long. Keep about 80% of your weight on your heels so that you could lift your toes off it if you wanted to. You can keep your gaze directly forward, or for a deeper pose, tilt your head slightly up to gaze at the point between your hands. Hold for 5-10 breaths and inhale as your straighten your legs.

3. Bow Pose
The bow pose stretches the entire front of your body while strengthening your back. It improves posture and spinal flexibility. Additionally, the pose helps to open your chest, abdomen, quads, ankles, groin, and hip flexors.  

Pose instructions: Lie flat on your stomach with your chin on the mat and your hands resting at your sides. Exhale and bend your knees bringing your heels as close as you can to your butttocks keeping your knees hip-distance apart. Reach back with both hands and hold on to your outer ankles. Inhale and lift your heels up toward the ceiling, drawing your thighs up and off the mat. Your head, chest, and upper torso will also lift off the mat. Lift your chest and press your shoulder blades into your upper back keeping your shoulders away from your ears. Hold for 5-10 breaths.

These poses can make a significant difference in your posture and low back. These are just 3 of many yoga poses that can help! If you have any questions about these poses please let me know in the comments below!

It’s always best to consult your doctor before engaging in an exercise routine. Ask Dr. Seth if those poses are appropriate for you and your spinal condition.