Last updated 19/12/2018 by The pain clinics - Interdisciplinary Health

6 yoga exercises for lower back pain

Do you suffer from low back pain? Here are 6 Yoga exercises that can help you increase mobility in the lower back and reduce lumbago. Feel free to share with someone who is bothered with lower back pain and lumbago.

Yoga and yoga exercises can be useful when it comes to relaxing in tight muscles and muscles. Most of us sit too much in everyday life and it causes the muscles in the back, hip, back of thighs and seat to become too tight. Regular stretching can be a good measure to counteract stiff muscles and stiff joints. We recommend that these exercises be done together these strength exercises for the hip and these gentle exercises for lower back with sciatica for maximum power.

1. Marjaryasana (The Cat Exercise)

This yoga position opens up the back position, stretches the muscles and activates the lower back in a good way. The exercise got its name from the cat that shoots its back when it stretches. Stand on all fours in a controlled position, preferably on an exercise mat. Then push your back upwards in a gentle motion while taking deep breaths. Repeat 4-5 sets or as many times as you feel is necessary.

2. Uttana Shishosana (Yoga position for stretching the entire spine)

A yoga position that stretches the entire back from the lower part all the way up to the transition to the neck - muscles that we all know can be difficult to stretch in a good way. It stretches and gives more flexibility to both the lower and upper back. Stand on your knees and let your body fall forward with outstretched arms as shown in the picture - make sure you do this in a controlled, calm motion. Find the position where it stretches easily and hold for 30 seconds before repeating over 3-4 sets.

3. Ūrdhva mukha śvānāsana (Scavenging Dog Position)

This yoga position opens up the chest, stretches the abdominal muscles and activates the lower back in a good way. Start by lying flat on the floor with your palms down the floor approximately in the middle of the ribs. Then pull your legs together and press the top of your feet pressed against the floor - at the same time use the strength from your back, not your hands, to lift your chest off the floor - you should feel that it stretches slightly in the lower back - make sure you do not take in too much . Keep your legs straight and hold the position for 5 to 10 deep breaths. Repeat as many times as you think is necessary.

4. Ardha Matsyendrasana (Rotational Exercise)

This sitting yoga position provides increased flexibility and movement in the spine and back muscles - also generally recommended for the entire back. It can be a demanding exercise, so do not try this if you do not feel comfortable with the other exercises in the article. Take a deep breath and turn calmly to the side - do not jerk, but rather move very calmly to the side. Hold the position for 7-8 deep breaths and then repeat on the other side.

Setu Bandha Sarvangasana (Broen)

Lie on your back, preferably on a training mat, and then slowly raise your pelvis to the roof while your hands are flat along the ground. Hold the position for about 30 seconds and then slowly lower to the ground again. The exercise properly activates the back muscles and muscles around the hip. Repeat 4-5 sets.

6. Kneel towards chest

This exercise aims to increase the movement of the lower back and stretch the muscles of the seat and lower back. Lie flat on the floor with your back down, preferably on a training mat with support under your neck. Pull your legs up against you until they are in a bent position.

Then bend one leg up against you until you feel it stretch gently in the seat and lower back. Hold the stretch for 20-30 seconds and repeat 3 times on each side.

Alternatively, you can bend both legs up to the chest - but we recommend using it only when you have less pain, as it puts slightly higher pressure on the discs in the lower back.

These are fine yoga exercises that should preferably be done daily for maximum effect - but we know that hectic weekdays do not always allow this, so we accept even if you get it done every other day.

How often should I do the exercises?

It all depends on you. Find out what works for you in the beginning and build slowly but surely going forward. Remember that exercise can lead to tenderness in the beginning, as you actually gradually break down damaged areas (damaged tissue and scar tissue) and replace it with healthy, functional soft tissue. This can be a time consuming but very rewarding process. If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible. We also encourage you to check out these strength exercises for the hips.

Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here . If you have any questions, just give it a go Contact us or comment directly in one of our relevant articles for your issue.

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What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

Recommended products for pain relief for muscle and joint pain

Biofreeze (Cold / cryotherapy)

Hurt i back og neck? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

Try these exercises as well: - 5 Good Exercises Against Sciatica

Also read: - 6 Effective Strength Exercises for Sore Knee

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