Simple Yoga for Low Back Pain

March 14, 2017
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Are you experiencing tightness or chronic pain in your lower back?

While massage, cupping, and acupuncture are ideal for soothing and healing low back pain and sciatica, we know it isn't always possible to get into a massage therapist right away. Yoga and stretching are fantastic tools to relieve back pain. Often, all you need is just clear floor space and comfortable clothing.

We recently invited local yoga instructor Katy Fay to our salt caves to lead us through a simple yoga flow aimed to relieve low back pain and sciatica.  We think you will love the easy, feel-good sequence she created for us.

Simple Yoga for Low Back Pain Flow:

Hamstring Stretch: Simple Yoga for Low Back Pain

Bring one knee into your chest, pressing low back into the floor. Feel out the body and take multiple full breathes, aimed at creating more space in the body as you bring your knee closer to your chest. If you would like a deeper stretch, extend the leg, as seen in the photo. Flex and point foot to create more openness in your body.

Benefits of this pose:

Tight hamstrings cause poor posture, which in turn weakens the core and leads to back injury. Inflexible hamstrings are a common cause of lower-back pain and sciatica. Loosening the hamstrings will help lengthen the lower back, which in turn alleviates pain and prevents injury.

Supine Twist:

Simple Yoga for Low Back Pain

Use one arm to assist your leg across your body into a supine twist. Feel your hips begin to stack. Breathe and relax, allowing both shoulders to relax downward. Gaze in the opposite direction, turning your chin away from the twist.

Benefits of this pose:

When you actively engage your lower belly, and work to draw your shoulders down toward the mat while moving the weight of your legs down into the floor, you will be helping to create space in your lower back. This pose elongates spinal muscles, which in turn help release tension in the back.

Half Pigeon Variation:Simple Yoga for Low Back Pain

Ground hips and and cross ankle over the thigh. Reach arms either behind the thighs, or take a deeper stretch be reaching around the bent knee. As you breath deeply, press your knee towards your chest. Flex your feet to make sure your legs are active and engaged. Once complete, release the leg carefully and slowly.

Benefits of this pose:

Stretches the IT (iliotibial) band, which runs on the outside of the knee, and helps strengthen knees, stretch outer hips, and inner thighs. This in turn helps create release and more space in the low back, allowing the spine to naturally stretch.

Repeat flow on both sides.

Be patient with your body. Allow it to gradually go deeper into these stretches as you develop more flexibility. Pull up the knees to your chest and rock your body side to side, massaging the low back.

Finish with Reclined Butterfly:

Simple Yoga for Low Back Pain

Bring the soles of the feet together and widen the knees. Relax here for many deep breathes, or as long as it feels good on your backs and hips.

Benefits of this pose:

Calms the nervous system while gently stretching the inner thighs, groins, and knees. Increases circulation. Eases tension in low back, giving it space to extend.

Enjoy this pain relieving simple yoga flow with Katy Fay!

Click on the video to do it with her.

Zama Massage Therapeutic Spa

2149 NE Broadway Street
PortlandOregon 97232
Off street parking in back (compact cars only).

Phone: 503.281.0278


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