Low back pain affects most people at some point in their lives, from those with sedentary lifestyles to professional athletes. For sedentary people, exercise can help relieve pain in the lower back. But exercising without stretching and releasing tight muscles may contribute to the pain. Yoga can be a useful treatment option.
Knees to chest – This pose can reduce discomfort and stiffness in your lower back. Lie on your back, bend your knees, and place your feet flat on the ground. Wrap your arms around your knees and pull your legs to your chest. Release and allow your feet to go back to the floor. Repeat 10 times.
Plank – The plank pose strengthens your core to support your spine. Start lying face down on the floor. Extend legs and raise your body and allow your arms to hold you in a plank position with your shoulders above your wrists. Raise your feet until you are on the balls of your feet.
Forward fold - This pose helps to relieve low back muscle pain. Start with a downward dog pose and walk your feet up to your hands. Bend your knees slightly and have your torso hang over your legs. Hold your elbows with the opposite hands and sway back and forth. Hold for five cycles.
Bridge - The bridge helps extend the spine and hips. Lie on your back, bend your knees, and place your feet flat on the floor. Slowly push the tailbone upward and lift buttocks off the floor. Try to hold the pose from 30 seconds to one minute. When ready to come down, release with an exhale and slowly roll the spine back down onto the floor.
Cat cow - The cat-cow pose helps relieve tension in the lower back. Start on your hands and knees with knees directly below hips and hands below shoulders. Inhale and lift chest toward the ceiling and allow the belly to sink toward the floor. Exhale and round spine toward the ceiling. Repeat 10 to 20 times.
Child’s pose - The child’s pose gently stretches the lower back muscles. Sit with your hips back toward your feet and relax your chest on the floor with your arms stretched out in front of you. Modify this to have your chest and headrest on a pillow.