Relieve lumbago with yoga

There low back pain, commonly called “back pain" Or "lumbago" , is a pain, often intense, at the level of the lumbar vertebrae, located in lower back. In case of lower back pain, you may also feel a feeling of blockage or difficulty making certain movements.

The lower back can be a sensitive area for many people. Stretching the lower back should in this case constitute an important part of the actions to be implemented to eliminate this discomfort. Whether you are looking to relieve your lower back pain or you don't have pain but want gentle stretching to strengthen muscles lower back, stretching the muscles around the spine will help you greatly.

If the causes of low back pain can be multiple, the trunk weakness and an bad posture due to the sitting all day (which shortens the hip muscles, which pull on the lower back) are two factors that very often contribute to lower back pain and discomfort. Stretching exercises are a great way to counter both of these factors and provide a comfort who will be welcome.

It is important to remember that it is always essential to determine the cause of the pain in order to remedy it and prevent it from happening again when possible. In certain cases, you can consult me to benefit from a chinese massage which is suitable for this type of problem. On the other hand, in many cases, light stretching can help relieve tension and to relieve lower back. Here's everything you need to know about specific stretches for a healthy lower back.

Summary

• How can I reduce my lower back pain with stretching?
• Is it recommended to stretch for lower back pain?
• How to use lower back stretches to help reduce back pain?

Here are the yoga-inspired stretches that I suggest to you

1. Child’s Pose – Adho Mukha Virasana
2. Cat/Cow Stretch – Chakravakasana
3. Downward Facing Dog Pose – Adho Mukha Svanasana
4. Standing Forward Bend – Uttanasana
5. Sphinx Pose – Salamba Bhujangasana
6. Knees to Chest Pose – Apanasana
7. Spinal Twist – Supta Matsyendrasana
8. Supine Pigeon Pose – Supta Kapotasana
9. Upward Facing Dog Pose – Urdhva Mukha Svanasana
10. Crescent Moon Pose – Anjaneyasana
11. The plank – Phalakasana
12. Upright Child Pose – Parsva Balasana
13. Happy Baby Pose – Ananda Balasana

How can I reduce lower back pain with stretching?

Simply put, isometric (i.e. no movement) movements and holds used in yoga for example can help you develop strength And mobility, both of which play a role in the reduction of lower back pain.

Yoga is ideal for working on core flexibility and stability, correcting posture and breathing, all necessary elements for a mobile back.

It can generally be practiced daily without harm. However, it's important to make sure you listen to your body and stop doing anything that makes any discomfort worse.

Never stretch in a painful position. Pain is our body's way of telling us something is wrong. If it really hurts, relax the stretch. This means you should feel a combination of muscle tension and relaxation, but if you feel a pinch, sharp pain, or brief numbness, release the stretch.

Is it recommended to stretch for lower back pain?

If you have a history of lower back injuries or disc problems, or if you experience pain that lasts more than 3 days without improving, it is advisable to consult your physiotherapist before doing the exercises that follow. If you have a problem that requires medical attention, it is best to treat it before it gets worse.

If your lower back pain is more of a general pain or discomfort, it is good to try a few stretches to address any tension and alignment issues. Stretches such as child's pose and downward dog are particularly effective because they provide a feeling of relief, not only in the lower back, but also in all areas. back muscles, what relieves sore spots.

How to use lower back stretches to help reduce back pain?

Although each of the stretches below is useful independently of the others, they are particularly beneficial as a sequence. To relieve lower back pain, I suggest choosing five or six from the list below, and plan to hold each posture for 30 seconds to a minute, taking care to breathe deeply throughout the posture. .

If your lower back is relieved by this sequence, you can work to hold each posture longer, up to three minutes. In terms of frequency, you can stretch every day if you want, but the most important thing if you are starting out is to start with a few sessions per week. Also, many people find it helpful to break these lower back exercises into several mini-sessions when their back is particularly tight, such as in the morning or after sitting all day at work.

Below is a video specially made by Hajaryoga, who is a yoga teacher, at my request. Through it, she shows you an example of a fluid sequence that you can do by following her voice. It includes the stretches that I recommend to strengthen and soften your back. Namaste 🙏🏼

Here are the stretches that I recommend

Below, Simo Benadada demonstrates the movements to you.

1

Child’s Pose – Adho Mukha Virasana

Child's pose relieves the lower back by lengthening and aligning the spine, making it unwind and gives you a good stretching feeling.

• Kneel on your mat with your knees hip-width apart and your feet together behind you. Inhale deeply and, as you exhale, extend your torso onto your thighs.
• Try to lengthen your neck and spine by moving your ribs away from your tailbone and the top of your head away from your shoulders.
• Place your forehead on the floor, arms extended in front of you.
• Hold this position for 1 to 2 minutes.

Stretching back, shoulders and glutes.

2

Cat/Cow Stretch – Chakravakasana

It is a stretch that allows a beautiful flexion and extension of the spine, promotes mobility, and also helps relieve any tension in the lower back. The cat and cow positions also allow you to become familiar with the neutrality of your spine (neither too arched nor too rounded), which can help improve your posture.

• Start on all fours with your shoulders above your wrists and your hips above your knees.
• Inhale slowly, and as you exhale, round your spine and drop your head toward the floor (this is cat pose).
• Inhale and raise your head, chest and tailbone towards the ceiling, arching your back to do the cow pose.
• Do this exercise for 1 to 3 minutes.

Stretching and mobilization of the spine.

3

Downward Facing Dog Pose – Adho Mukha Svanasana

Sometimes we experience lower back pain because the backs of our legs are very tight. The downward facing dog pose is a great way tostretch your hamstrings and calves. If you are very tense, you can bend your knees a little to make the stretch more comfortable.

• From the child's posture, keep your hands on the floor, sit on your knees, then lift your butt and return to the downward facing dog position.
• Spread your fingers wide. Work on straightening your legs and lowering your heels toward the floor.
• Relax your head and direct your gaze towards your legs or towards your navel.
• Hold this position for 30 to 60 seconds.

Stretching the soles of the feet, Achilles heels, calves, hamstrings, glutes, back, shoulders.

4

Standing Forward Bend – Uttanasana

This posture also stretches the backs of the legs and lengthens the spine, which relieves the lower back. Modify it by keeping your knees slightly bent if straightening your legs hurts your back.

• It is possible to start this posture from a standing position. It is also possible for you to make a transition from the downward facing dog posture slowly moving forward to the front of your mat. Stand with your feet hip-width apart.
  The flexion should come from your hips and not your back.
• Straighten your legs as much as possible and let your torso hang.
• Tuck your chin into your chest, relax your shoulders, and extend the crown of your head toward the floor to stretch your spine as much as possible.
• Hold this position for 30 to 60 seconds.

Stretching of the neck, back, glutes, hamstrings and calves.

5

Sphinx Pose – Salamba Bhujangasana

Sphinx pose creates a beautiful natural curve in your lower back. It also works your abs a bit, which is helpful for supporting your lower back.

• Lie on your stomach with your legs together and straight behind you.
  The feet are spaced the width of the pelvis or even that of the mat.
• Place your elbows under your shoulders and your forearms on the floor, lifting your chest off the floor.
• Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed.
• Straighten up just enough to feel a good stretch in your lower back. Do not hyperextend and stop immediately if you begin to feel discomfort or pain.
  Fold the tailbone and bring the navel toward the spine to minimize hyperextension of the back.
• Hold this position for 30 to 60 seconds.

Stretching lower back, chest and shoulders.

6

Knees to Chest Pose – Apanasana

• Lie on your back.
• Hug both knees to your chest.
• Slowly and lightly rock your torso from side to side while holding on tightly to your legs.
  Adding a slow rocking motion to this basic stretch gives you a nice natural massage using body weight.
• Do this exercise for 1 to 2 minutes.

Stretching lower back and glutes.

7

Spinal Twist – Supta Matsyendrasana

This is a great stretch for your lower back that can relieve pain if you're tense. For some people, however, twisting movements can irritate the lower back. If this posture starts to hurt, stop doing it. You can also try putting a towel under your knees to help you relax if you're very tense.

• Lie on your back.
• Bring your knees closer to your hips.
• Drop both knees to one side as you twist your torso in the opposite direction, keeping your shoulders in contact with the floor.
• Try to keep your knees and hips aligned as you drop them sideways toward the floor (you can use a support if you're not very flexible), and keep your chest as straight as possible toward the ceiling.
• Hold this stretch for 30 to 60 seconds and repeat on the other side.

Stretching lumbar muscles, hips and quadriceps.

8

Pigeon posture while lying down – Supta Kapotasana

This move, also known as the figure four, stretches the hips, butt, and inner thighs. It is a variation of the pigeon pose.

• Lie on your back.
• Cross your right foot over your left quadriceps, and bend your left knee.
• Hold the back of your left leg and gently pull it toward your chest.
• When you feel a comfortable stretch, hold the position for 30 to 60 seconds.
• Switch sides and repeat.

Hip stretches, piriformis muscle, lower back and hamstrings.

9

Upward Facing Dog Pose – Urdhva Mukha Svanasana

If you suffer from back pain when bending forward, this movement is particularly helpful because it stretches your lower back. This also allowsactivate the muscles around the spine, which provides better support for painful areas.

• Start in a prone position and turn your toes over so the tops of your feet touch the floor.
• Place your hands flat on the floor under your shoulders, keeping your elbows close to your body.
• Contract your core and straighten your arms to lift your chest (drop your hips toward the floor).
• Pull your shoulders back, squeeze your shoulder blades, and tilt your head toward the ceiling to open your chest.
• Hold the stretch for 30 seconds to start, then increase the duration of the stretch to 1 minute or more.

Stretches of the forearms, shoulders and lower back.

10

Crescent Moon Pose – Anjaneyasana

Here is another beneficial posture for relieve lower back. In fact, it targets hip flexors and quadriceps, which allows them not only to stretch but also to strengthen yourself for better support.

• Take a big step forward with your left foot to start in a staggered stance, with your feet almost lengthwise to the mat.
• Bend your front knee and keep your back leg straight with your heel off the ground. Try to bend your front leg so that your thigh is parallel to the floor. Position your hips forward.
• Reach your arms toward the ceiling on either side of your head and stretch upward while pressing into the mat and feeling the stretch in your hips.
• Hold this position for 30 to 60 seconds and repeat the exercise on the other side.

Hip flexor stretches (iliopsoas), quadriceps and lower back.

11

The plank – Phalakasana

And yes a little sheathing! While it's not exactly a stretch, it's a muscle-building boon. This helps support the spine andrelieve pressure in the lower back, which reduces pain.

• Start on all fours with your knees under your hips and your hands flat on the floor directly under your shoulders.
• Lift your knees off the floor and extend your legs behind you. You should now be on your toes and hands, with your body forming a long line.
• Keep your palms flat on the floor, hands shoulder-width apart, shoulders directly above your wrists, and core braced. Keep your neck and spine in a neutral position looking up at the top of your mat.
• Hold this position for 30 seconds, but you may need to gradually build up to this duration. The more you practice this exercise, the longer your hold will be.

Strengthening abdominal muscles.

12

Upright Child Pose – Parsva Balasana

Rotating your upper body and thoracic spine is important for back health, and this gentle yoga stretch is ideal for doing it safely.

• Start by getting on all fours with your shoulders directly above your wrists and your hips above your knees.
• Loop your right arm under your left arm and across your body, palm facing up.
• Bend your left elbow as you gently lean to your right side; you should feel a stretch in the back of your right shoulder.
• Hold this position for one minute, then repeat the exercise with the left arm.

Shoulder, neck and back stretches top of the back (thoracic part).

13

Happy Baby Pose – Ananda Balasana

Similar to the child's posture, this is a gentle way to help your back with muscle relaxation who support him. In this case, it is the hip adductors that are used.

• Lie on your back with both knees bent and your feet flat on the floor.
• Lift your feet off the ground and grab the outer edges of your feet with your hands.
• Gently pull your feet toward your chest and let your knees drop toward the floor on either side of your body. Keep your back flat on the floor.
• Hold this position for 1 to 2 minutes.

Stretching adductors.

If you suffer from knee pain, I invite you to read the article How to relieve knee pain?

For some full body stretches, you can consult 21 stretching exercises for better flexibility.

Take care of yourself 🙏🏼

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