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Vital Yoga Poses Worth Trying For Healing Lower Back Pains

Updated on July 20, 2015


Yoga emphasizes on the stretching, flexibility and strength in a bid to relieve back soreness. Yoga soothing poses for the back ache can tremendously trump usual care for the back pain. Moreover, regular stretching is likely to reduce expenses on pain medications as all you need to do is just simply stretching!

For people having problems with lower back pains, consider doing the following exercises on a daily basis. While performing these exercises, ensure that you breathe deeply in and out to allow proper blood circulation throughout the body.


Supine hamstrings stretch

This kind of yoga pose entails lying on the back while bending the right knee towards the chest. Place a belt around the ball of the feet and straighten the legs towards the ceiling. Press out gently through your heels. Change the limb if your back feels strained. You can also keep alternating your legs recurrently while holding to this position for about 3-5 minutes.


Two-knee twist

It involves lying on the back while the knees are curved. Bring your knees into the chest and spread the arms out at a T position. As you exhale, try to lower your knees to the surface on the right side with your shoulders firmly pressed to the ground as well.

If your left shoulders upsurges, lower your knees to the ground further away from your right arm. Hold in this position for about 1 to 2 minutes each side.

The sphinx position

In this position, the individual lies on the stomach and subsequently crutches the body on the forearms. The elbows are kept aligned directly under the shoulders. Press through the palms and the tops of the feet resolutely.

Mild sensations are felt in the lower back when the pubic bone is pressed forward. It is vital to breathe deeply to allow the blood to circulate so as to heal without a glitch. This position should be held for about 1 to 3 minutes for perfect results.

The pigeon

From all-fours, bring the right knee behind the right wrist with the lower leg lying diagonally relative to the left hip. The hips are clearly squared to the ground.

While bending forward, extend the elbows and put one hand on top of the other, typically to create something like a pillow that supports the forehead. Hold in this position for 2 to 3 minutes, and then switch to the left side for the same length of time.

Thread the needle

This is somehow related to the pigeon. In this position, the person lies on the back while both knees are bent. The feet are perfectly fixed at the surface. From this position, slowly bend the right knee to form something like a figure four with the exterior left ankle resting on the right thigh.

Gently raise the left leg into the air and bring the left calf parallel to the surface. Thread the right arm between the space of the figure four formerly created, and then interlock your hands behind the left thigh. Hold patiently in this position for 2-3 minutes before repeating on the other side.

Legs up the wall

Dash your buttocks into the wall and swipe the feet up the wall. This yoga pose is particularly suitable for relaxing the muscles of the lower back. It helps to drain any stagnant fluid from the feet and ankles. It is particularly useful after a challenging workout or after a long journey by plane. You should hold on this position for 5-10 minutes for a complete drainage and muscular restoration.


In conclusion, regular and consistent practice of these yoga exercises helps to release extra tension and soreness in the lower back. Moreover, you will feel very comfortable, fitter and at ease with the whole body. Give these exercises a try today and within a few days, I promise, everything about the lower back pains will be a thing of the past!

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