Lower back pain is one of most common body discomforts people will experience. Most people suffer low back pain at some point in their lives. I myself have had lower back pain from pregnancy and weak abdominal muscles. Lower back pain is experienced by sedentary people as well as highly-trained athletes. We wake up and sit for breakfast, sit to drive to work, then sit at work for a large portion of the day including lunch (the majority, but not all of us do this). Then we drive home and have a sit-down meal then relax in front of the TV. All this sitting causes strain on our lower backs because the hamstring muscles and the illiopsoas muscles are shortened from all the hours spent sitting.
Athletes on the other hand are not sedentary, but still suffer from lower back pain. Weight-bearing sport or exercise that involves running, jumping, or rapid dynamic movements produces tension on the lower back. When these activities are repeated over time without properly stretching and releasing these tight muscles overuse injuries may occur. For the sedentary nine-to-five worker exercise is key for relieving lower back pain. Just simply walking around every hour and incorporating these yoga poses into your day will help. Whether your an athlete or in a job that requires you to sit these exercises will ease your lower back issues. Do these daily and you will notice the results, try these Yoga poses to help with lower back pain.
Hamstring Stretch Pose
Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.
Two Knee Twist Pose
Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side
Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.
From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes.