Psychologies (UK)

3 yoga poses for Lower back pain

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1

Knee hug

Too much sitting and standing can make the lower back feel compressed; a simple knee hug can create space. Lie on your back, both feet on the floor, and hug one knee into the chest – but don’t pull. Breathe into your low back and relax as you exhale. Repeat three breaths on each side.

2

Superman

Weak low back muscles can ache – this pose strengthen­s the important multifidus muscle. Start on all fours and keep the pelvis level. Stretch one leg out behind you, tuck the toes under and press the heel back. Don’t let the pelvis tilt. Breathe easily for three breaths – repeat on the other side. As you get stronger, float the back foot off the floor.

3

Legs on a chair

A grumbly back needs good-quality rest; this is my go-to pose for patients. Put two blankets on the floor next to a chair or sofa. Swing your legs up, allow the whole lower back to rest on the blankets and the lower legs to be supported. Be warm, feel 100 per cent comfortabl­e, cover your eyes and rest for 5–10 minutes. Come out slowly.

Remember, no yoga posture should make your back feel worse. If your symptoms persist, see a GP.

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