Back pain is no fun and, outside of an injury, our sedentary lifestyle is often to blame; think of how much time we spend seated at our desks, stuck in traffic, or just being inactive in general. A stronger core is one way to help relieve ongoing back pain issues. Stronger glutes, hamstrings, abdominals, and hips can help reduce strain on our lower back.
Stretching is another way to help alleviate back pain, and we’ve got seven different stretches you can do to help loosen tightness in key areas that contribute to back pain. Take your time with these stretches and do not overextend yourself. We want to help ease the pain, not create more!
Consult with your doctor to address any serious, ongoing issues with back pain, and before beginning any exercise program.
7 Yoga Poses To Help With Lower Back Pain
1. Thread the Needle (Figure Four Stretch)
Our hips are often tight due to spending much of our day in a seated position. This stretch can help release tension in the hips and hamstrings. Lay on your back, bend both knees. Place your right ankle over your left knee, then lift your left knee towards the chest. Pull your left knee towards your chest and hold for 10-20 seconds, be sure to breathe in and out slowly as you hold this position. Release and repeat on the opposite side.
2. Hamstring Stretch
Weak hamstrings can cause lower back pain. A simple hamstring stretch can help to take away some of that strain that one weak or tight muscle group can have on another. Tuck your left heel in towards your groin area, leaving the right leg straight. Gently lean forward towards your right foot, keeping the right foot flexed. Reach your hands toward your toes, leaning only as far as is comfortable. Hold for 10-20 seconds, and breathe in and out slowly as you hold this position. Release and repeat on the opposite side.