Yoga Poses to Ease Low Back Pain and Stiffness

submitted by: Tommye Jones, guest blogger

Low-back pain hits most of us at some point. 
It can be caused by injury, poor posture, repetitive motion, or simply aging—the soft discs between vertebrae dry over time, and less-supple discs can be more susceptible to bulging or rupture and put pressure on nerves, sending red-hot pain signals to your brain. But while getting older is inevitable, pain is not – experts agree that routine stretching can both prevent and relieve symptoms. When your spine and pelvis are aligned and your muscles are relaxed, you can be more resilient. Use these poses to ease tension in your back as well as in the hips, hamstrings, and inner legs, which can affect your posture and lower spine.

Half Knees-to-Chest Pose
Ardha Apanasana
5 rounds, 2 breaths each, 1 minute total

Lie on your back. On an exhalation, draw your right knee toward your chest and hold your right shin with both hands. In this and the following 4 poses, do not press your lower back to the floor; instead, maintain a natural lumbar curve. Slowly inhale to release the right leg back to the floor, then exhale to draw in the left knee; inhale to release. Repeat, alternating right and left, 4 more times.

Reclining Hand-to-Big-Toe Pose A
Supta Padangusthasana A
5 breaths, 30 seconds, each side

Slide a hand under your lower back to make sure there is a gentle curve. Place a strap around the arch of your right foot. Exhale to straighten your right leg, stacking your ankle over your hip, or bringing your leg up as high as possible and slackening the strap as needed to feel a gentle hamstring stretch. Press through both heels, flexing your feet. Exhale to release and switch sides.

Reclining Hand-to-Big-Toe Pose B
Supta Padangusthasana B
5 breaths, 30 seconds, each side

Return to your right side and take both strap ends in your right hand, extending your left arm along the floor. Exhale to lower your right leg to the right. Try to keep your left hip on the floor and your left kneecap pointing up. You should feel a stretch in your inner right thigh, but no lower-back strain. Inhale to lift your right leg back up; exhale to release it to the floor. Switch sides.

Reclining Hand-to-Big-Toe Pose C
Supta Padangusthasana C
5 breaths, 30 seconds, each side

Inhale to bring your right leg back to vertical. With the strap around the arch of your foot, bring both ends into your left hand. Place your right thumb into your right hip crease and draw your hip down slightly so that you maintain length and space in the lower back. Exhale to draw your leg left across your body; inhale to bring your leg back to vertical. Release the strap and switch legs.

Eye-of-the-Needle Pose
Sucirandhrasana
8-10 breaths, 1 minute, each side

Bring both knees in toward your chest, then place your right ankle on your left thigh, just above the knee. Hold your left thigh. If you want to increase the stretch, bring your left thigh forward and press your right knee away from your torso. Be mindful of the natural curve in your lower back and keep your shoulders relaxed. Exhale to release, then switch sides. After finishing on the left, roll to one side and use your hands to come to a seated position.

END HERE with 3 minutes in Savasana

Tommye Jones is a yoga instructor at Maui Country Club. This submission is taken from the full article by Yoga Journal Magazine. Visit Tommye’s website, Private Yoga.