3 Beginner Friendly Yoga Poses for Lower Back Pain Relief

Yoga can be a low-impact exercise offering various ways to relieve tight muscles that cause lower back pain.

Outside of more common medical reasons, such as a bulging disk, sciatica or osteoarthritis, one of the largest forms of lower back pain is prolonged sitting or standing. Yes, since COVID, more and more of us are sitting more than ever now that we're working from home.

The more you sit, the less you use your stabilizing muscles. Unfortunately, the less we use them, the more they weaken and then have difficulty doing their job when you do need them. If you are not careful, this can lead directly to injury, pulling or straining muscles.

When your muscles are weak, the simplest actions can cause lower back pain: carrying heavier objects, picking up your child, or simply getting in and out of your car.

Numerous studies have shown the power of yoga, which emphasizes stretching, strengthening muscles as well as adding flexibility, to relieve back soreness and improve function.

Try these 3 beginner-level poses and see if you find relief. Remember, take your time and if at any point you feel pain, "STOP"! Make sure to move slow and be gentle with yourself. This will help ensure you don't make your back pain worse. As with any exercise program, if you have injuries or if you're concerned about exercising, consult with your health care provider before starting a yoga program.

1. Cat/Cow Pose

Cat/Cow is actually two separate poses having many benefits including increased flexibility in the spine. You can also stretch the hips, neck, back, torso and stomach muscles with these poses. Additionally, this stretch can open the chest wall, reducing tension and muscle stiffness.

In this pose we link our breath to the movement, i.e. moving from one pose to the other as we inhale and exhale. Cat/Cow is a great warm-up stretch for anytime of the day.

2. Child's Pose

Child's pose is a pose regularly practiced in many yoga classes. This beginner's pose helps to stretch your back and spine as well as the muscles around your hips. In addition to this, it can also stimulate blood flow to your head and help in the circulation process.

3. Sphinx Pose

Sphinx pose can help strengthen your spine and lower back while preparing you for deeper backbend yoga postures as you move further in your practice.

When doing this beginner level pose, imagine your body resembles a mythological half-lion creature depicted in pyramids and statues in ancient Egyptian culture.

In addition to strengthening your spine and lower back, it will also strengthen and tone your glutes that helps support the pelvis, hips, and spine.