Lower back pain is unfortunately quite common. It may be a result of an injury, like a muscle sprain due to a sudden movement or poor body mechanics while lifting a heavy object. Sitting for prolonged periods without stretching and poor posture can also be to blame. Low back pain can be debilitating, keeping you from participating in many everyday activities and even impacting your sleep, so you must take the time to gently stretch your back muscles and decrease tension. Studies show that yoga is an effective way to reduce low back pain, so below we have shared some of our favorite yoga poses to get you started. All of these stretches can be performed from the comfort of your bed.
1. Breaths
Lie on your back with your knees bent and feet flat on the bed. Place your hands on your belly. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth.
2. Knees to Chest
Lie on your back with your knees bent and your feet flat on the bed. Lift both knees towards your chest and hold onto your knees with both arms, looking for a light stretch in the lower back and glutes. Take several deep belly breaths, in through your nose and out through your mouth.
To intensify the movement, slowly rock your body from side to side.
3. Single Knee to Chest
Lie on your back, maintaining good alignment with your head, shoulders, hips, and legs. Place a pillow under your low back for support. Tighten your abdominal area, bend one knee, and use your hands to pull your knee towards your chest. Look for a light stretch in the hips and lower back. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
4. Supported Bridge
Lie on your back with your knees bent and your feet flat on the bed, relaxing your upper body. Place your hands on top of your hips. Put a pillow under your low back to prop up your hips. Maintain good alignment with your head, shoulders, hips, and knees. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
5. Bridge
Lie on your back with your knees bent and your feet flat on the bed, relaxing your upper body. Place your arms at your side. Contract your abdominal area and push from your heels to lift your hips. Keep your knees stacked above your ankles and maintain good alignment with your head, shoulders, hips, and knees. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
6. Windshield Wipers
Lie on your back with your knees bent and feet flat on the bed, slightly wider than shoulder-width apart. Engage your core, twist your lower body to one side and lower your knees to the bed. Return to the starting position and repeat the movement on the opposite side. Start with several repetitions on each side.
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7. Figure 4
Lie on your back with your knees bent and your feet flat on the bed. Cross one ankle over your opposite knee, raise both legs and hold your lower leg with both hands. Pull your knee closer to your chest to intensify the stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
8. Spinal Twist
For this exercise use a pillow or bolster for support if needed.
Lie on your back with your knees bent and your feet flat on the bed. Extend your arms out at your sides, relaxing your upper body. Straighten one leg, then twist through your low back, pelvis, and spine to bring your bent knee across your body. Lower your bent knee towards the bed and hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
9. Happy Baby
Lie on your back with your knees bent and feet flat on the bed, relaxing your upper body. Lift your legs and hold the outsides of your feet in each hand, pulling your knees toward your shoulders with your knees wide apart. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
10. Savasana
Lie on your back with your legs shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Rest your arms at your sides. Close your eyes and relax your entire body. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
It’s incredibly important to talk to your doctor about any prolonged back pain you might be experiencing to better understand the root cause and create an impactful plan to overcome it. In the meantime, give this gentle routine a try. It’s simple, easy on your body, and can help lessen the discomfort you are struggling with.
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