Yoga For Low Back Pain Relief: 21 Restorative Yoga Poses for Back Pain

If you find yourself sitting or standing for long periods of time, there’s a good possibility that you’ve experienced low back pain at one point or another. If the pain is excruciating, you should always check with your doctor to rule out the possibility of deeper conditions, such as a herniated or bulging disc. Multiple studies have proven that yoga trumped usual care in a 2011 study published in the Annals of Internal Medicine. When researchers followed 300 people with low back pain for more than a year, they found that the half who were randomly assigned to do yoga reported better back function (although similar levels of pain) throughout the course of the study. A 2017 study from the University of Maryland School of Medicine found that a regular yoga practice was linked to pain relief and improved function and might be worth considering as a form of treatment for people suffering from chronic non-specific low back pain. Instead of popping pain pills and opting for invasive surgery, practicing yoga is a cost-effective alternative. Not only is yoga a more comprehensive way to stretch and strengthen the muscles and fascia of the entire body, but it engages all the fascial systems that help to hold everything together, providing stability to the lumbar spine, sacrum, and pelvis. Practicing the following twenty-one yoga poses can help lengthen your spine, stretch and strengthen your muscles, and return your back to its proper alignment. Contents Medical Disclaimer Introduction Word of Caution 1. Chair Pose 2. Downward-Facing Dog 3. Sphinx Pose 4. Cobra Pose 5. Upward-Facing Dog 6. Plank Pose 7. Locust Pose 8. Pigeon Pose 9. Child’s Pose 10. Cat and Cow Pose 11. Bird Dog Pose 12. Low Lunge 13. Upside-Down Pigeon Pose 14. Reclining Cow Face Pose 15. Supine Hamstring Stretch 16. Spinal Twist 17. Bridge Pose 18. Happy Baby Pose 19. Knees to Chest 20. Butterfly Pose 21. Legs Up the Wall Pose References About the Author