Exercises & Yoga Stretches For Lower Back Pain

Back pain can occur because the muscles around the spine, hips and thighs are tight, but it can also come about because those muscles are weak. Because of this complexity, in order to alleviate lower back pain, your strategy must consist of formal exercises and yoga stretches as well as moment-to-moment mindfulness about how you treat your back throughout the course of your day.

Formal Exercises

Begin on your hands and knees, wrists under your shoulders and knees under your hips. Then, as you inhale, lift your head and tail, and drop your belly. This action, spinal extension, will strengthen the back muscles and stretch out the front. To complement this with spinal flexion, when you exhale, curl your tailbone toward your pubic bone and your chin to your chest. Repeat 10 times and then try Locust Pose, a yoga backbend. Lie on your belly, with your forehead on the floor or on your forearms. Just as with spinal flexion, tuck your tailbone toward your pubic bone. Tone your belly muscles without hardening them. Lengthen your right leg behind you and then lift it as high as you can while keeping your hips on the floor. Hold for three breaths and return the leg to the floor. Repeat with the left leg. If this seems simple and you don't feel any pain, try lifting both legs at once.

Then, roll onto your back. Bend your knees and place your feet on the floor. Slide your hips to the right about 4 inches and place your knees to the left. This is a spinal twist. Stay here for several breaths and then repeat on the other side. After you're done, hug your knees into your chest and wrap your arms around your shins.

Finally, lie in Deep Relaxation Pose on your back with the legs extended and a blanket rolled up under your knees for five to 10 a day, so the muscles in your lower back can relax.

Day-to-Day Mindfulness

The most consistent exercise and yoga regimen will be unhelpful unless you become mindful of how you use your body in your daily life. Make sure that you have a pair of shoes that fit and that support the arches. If you're at a desk for 40 hours a week, put a small pillow or folded blanket under your pelvis. This will encourage your spine to lengthen and for your hip flexors to relax. Sit with your head, chest, knees and feet facing the same direction. If you need to turn, turn with your whole ribcage, not just with your neck.

Make it a habit to notice when you're slouching and to sit up straight instead. Every hour or so, find a corner in your office where you can do simple yoga exercises, such as twists or gentle standing backbends so you can reawaken your back. If you don't feel comfortable doing that in your office, at least get up and stretch your legs.