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Yoga poses for low back pain

Yoga poses for low back pain

Yoga is a very effective way to deal with low back pain holistically. 

A study published in the journal Archives of Internal Medicine found that "people who took yoga or stretching classes are twice as likely to reduce their usage of medications for backaches as people who managed symptoms without the help of yoga."

Yoga is not always the best solution for individuals in severe pain, but people with soreness and chronic aches in their lower back area would well advised to give some of these poses a go.

1. The hamstring stretch 

Lying on your back, move either knee towards your torso and place a cloth (such as a strap or a rolled up towel) around the end of your foot. Now extend your leg fully away from you in the direction of the ceiling. Stretch both the leg going towards the ceiling and your leg on the floor away from each other. When your lower back feels more pain than you are comfortable with, bend the extended knee and return it to the ground. Ideally this pose should be held for between three and five minutes on each leg.

2. The sphinx

yoga pose the sphinx

Lying on your stomach, move your torso upwards and support yourself by putting your forearms at a 90 degree angle to the floor. Your elbows should be parallel to your shoulders. Push down with some firmness on the ground in both your palms and your feet. You should also press your pubic bone into the ground. Your lower back may be somewhat uncomfortable for a moment, but try to breathe deeply and you should get through the pain. This pose is particularly good for dealing with lower back pain because it facilitates the flow of blood into the lower back to help with healing. Try to hold this pose for one to three minutes.

3. Legs on the wall

Yoga pose legs on the wall

With your legs in the air, move your buttocks all the way into the wall. This pose is perfect for helping muscles in the lower back to relax, and it helps to drain fluid out of the feet and the ankles. Do this pose after every challenging workout for maximum healing effect.

You should gradually increase the intensity of your workout by holding all of these poses for longer periods of time.

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