Lower back pain is one of the most common problems in the United States according to the Mayo Clinic. You may think that it is a result of a sedentary lifestyles, but statistics show that professional athletes suffer from it as well. Nevertheless, it’s easy to see why lower back pain is an issue for an average person who works a nine-to-five job as most of the time you spend sitting. You sit when you have breakfast, when you drive to work, while you’re working, in meetings and so on. All of this sitting shortens the illiopsoas and hamstring muscles, causing strain on the lower back.
However, why are athletes suffering from lower back pain, when they barely even have the time to sit down? Rapid movements, running, jumping, and any weight-bearing sports can also cause tension on the lower back muscles, especially when these activities are repeated numerous time without properly stretching.
The following yoga exercises can help you get rid of that annoying back pain and feel more energetic.
1. Supine Hamstring Stretch
Bend your knees while lying on your back and place a rolled-up tower ball of your foot. Push your leg upwards and press out through both heels. If you feel a strain in the lower back, bend one knee and place the foot on the ground. Hold for 3-5 minutes after switching to the other foot.
2. Two-Knee Twist
Bend your kneed and bring your arms out while lying on the back. Lower your knees to the ground on your right as you exhale. Make sure you keep your shoulder on the ground. If your left shoulders lifts, lower the knees further from the right arm. Hold 1-2 minutes on each side.
While lying on the stomach, prop yourself up on the forearms. Press firmly through the tops of the feet and the palms. You will feel sensations in your lower back as you press your pubic bone forwards, but try to breathe through it. This way you’re allowing blood to flow into the lower back. Hold this position for 1-3 minutes.
Bring the right knee behind the right wrist from all-fours. Your lower leg needs to be diagonal toward the left hip. Next, square off the hips toward the ground and bend forward. Place one hand on top of the other to serve as a pillow for the forehead after you widen the elbows. Switch for the left side after holding for 2-3 minutes.
5. Thread the Needle
Lying on your back, place your feet flat on the ground while bending your knees. Bend the right knee and place the outer left ankle on the right thigh. Lift your left foot and bring the left calf parallel to the ground. Between the opening of the legs thread your right hand and interlace your hands behind the left thigh. Repeat on the other side after holding for 2-3 minutes.
6. Legs Up the Wall
Scoot yourself to a wall and put the legs up the wall. This pose relaxes the muscles and drains stagnant fluid from the ankles and the feet. Hold for 5-10 minutes.