When our low back is a pain

Chronic low back pain is one of the most common ailments that we live with but it doesn’t have to be…

A mat and a few minutes of your time can help get you started on the path to a healthier back.

Our bodies sit for the majority of the day. No wonder low back pain is one of the most common discomforts we complain about.

But physical exercise can help to strengthen the low back muscles and improve overall quality of life. And yoga poses don’t require any equipment, just a mat and a few minutes of your time.

I’ve compiled six yoga poses to help strengthen your lower back. (These have helped me personally)

• Side Stretch:

  • Start lying down, legs extended while reaching your arms overhead behind you.

  • Point your toes away from the body while interlacing your fingers.

  • Bring your legs and heels over the right side of your mat while guiding your shoulder blades and arms over to the right side.

  • Take three (3) long inhales and exhales, then repeat on the left side.

  • Bring legs and arms back through center.

• Windshield-Wiper Twists:

  • Extended your arms out into a T shape, palms facing up.

  • Bring your feet to the mat, slightly wider than hip distance apart.

  • Inhale, on the exhale gently drop the knees to one side while rolling your head in the other direction.

  • On an inhale bring your knees and head back through center, and exhale to repeat on the other side.

  • Repeat 4 times on each side.

  • Come back through center, drawing your knees into your chest and gently rocking up to seated.

• Seated Twist:

  • Extend your legs mat with apart.

  • On an inhale extended your arms forward and up over head.

  • On an exhale sweep one arm down and behind while the other moves forward reaching for the floor as you twist to one side.

  • On the next inhale sweep both arms back through center and up.

  • On an exhale change sides.

  • Repeating 4 times on each side.

• Happy Baby Pose:

  • Find your way onto your back.

  • Bending both knees so the soles of the feet face the sky.

  • Hold the back of your thighs, ankles, or feet.

  • Gently lengthening your spine, wide through your collar bones.

  • Draw your knees down toward the floor.

  • Hold for 5 full breaths.

  • Release your feet back to the mat.

• Supine Twist:

  • Draw your knees into your chest.

  • Allow them to release to the left one knee on top of the other.

  • Keep your shoulder blades relaxed on the mat.

  • Bring the arms out into a T shape

  • Take 5 deep breaths and then change sides.

  • Allow the legs to extend on the mat and arms to relax at your sides..

• Savasana:

  • Allow yourself to get complete comfortable, maybe placing a blanket under your knees.

  • Completely relax your breath.

  • Allow yourself to rest here for at least 5 minutes.