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10 easy ways to release lower back pain

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12 minutes

Release lower back pain

Lower back pain can be a painful condition. 

Fortunately there are some wonderful and easy Yoga stretches that can release lower back pain. 

Here are 8 simple stretches to relieve lower back pain:

1. Downward facing Dog

lower back pain

The inversion of downward dog helps you get into position to stretch the hamstrings, calves, Achilles tendon, and ankles fully. Performing this asana consistently can help release lower back pain, stiffness, and tension.

  1. Start on the floor with your hands shoulder-width apart, with your shoulders above your wrists. Align your inner shoulders with your index fingers. Your hips should be above or slightly before your knees.
  2. Lift your knees. Next, tuck your toes against the mat or ground, using that leverage to extend your legs and lift both knees into the air. Your body should now resemble an upside-down “V” shape.
  3. Extend and lengthen your spine, simultaneously pressing through the palms of your hands and balls of your feet. Pull your pelvis up toward the ceiling, using the triceps in your upper arms to help stabilize your form. Some yoga teachers suggest drawing your shoulder blades down your back, while others prefer externally rotating the joints to support the body instead.
  4. Hold and release. Hold your body in position, making sure to breathe properly. Slowly bring your knees back to the floor to release this asana.

2. Uttanasana A + B

Uttanasana A and B are simple yoga poses for lower back pain release, which helps to release muscles in the lower back.

Uttanasana A

  1. Stand with your feet hip distance apart.
  2. Inhale deeply and bring your arms to your sides and up above your head in one smooth motion.
  3. Exhale and gently bend forward, lowering your arms back down to your sides and down to the ground.
  4. Let your head hang, if needed bend your knees to fully be able to relax your upper body into this position. 
  5. Uttanasana B breath in, make your back flat, place your hands on your upper legs, yoga block or if you can reach the floor, look forward and upwards and then gentle breath out and repeat Uttanasnas A 
  6.  Repeat a few times, until you feel released.

3. Cat-Cow Movement to release lower back pain

Cat-Cow movements are helping reduce back pain and stiffness. When we sit for long periods or suffer from back pain this simple stretch can help us to improve our posture and release lower back pain.

4. Childs Pose

release lower back pain

Child’s pose is another exercise to decompress your spine, relax it and release lower back pain.

5. Puppy Pose

release lower back pain

The puppy pose is a key restorative pose that targets the thoracic spine and releases tension in the lower back. It is another feel good excersice to release lower back pain and suffering in the spine. 

6. Cotton Ball

release lower back pain

Cotton ball pose stretches the muscles in the lower back and releases tension in the back and legs. 

7. Side Bend

release lower back pain

Also, the side bend can help in stretching the muscles in the lower back and pelvis area and release the tension in the lower back area.

8. Dandasana- Paschimottanasana

Dandasana and Paschimottanasana (seated forward fold) are helping stretching the lower back muscles and the hamstrings, therefore helping release lower back pain.

9. Shoulderstand

release lower back pain

Shoulderstand can help us release tensions in the lower back area and build muscle strength in the back. 

10. Cobra Pose

release lower back pain

Another beautiful stretch for your upper and lower body is the cobra pose, where we not only build muscles on the back but also releasing tensions in the body that can help release back pain.

And there are many more amazing easy poses to release your lower back pain. Sign up for my newsletter or follow my blog to read more about upcoming articles.

I hope you are able to release your lower back pain soon.

Namasté,
Tosca

The girl behind the blog

I´m Tosca Elisabeth Peric

From fashion designer and stylist, to yoga teacher, longterm traveler and out of the box thinker. I spent the last years in marketing my own yoga business and thought: If I only could help other yoga teachers to thrive in their business! And here we are now!  

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