Appropriate exercises can strengthen your supportive back muscles and help reduce lower-back pain by relieving the pressure on your lower spine. Dr. Robert Saper of Boston University's School of Medicine conducted a conclusive study that revealed the effectiveness of yoga for lower middle back pain. As reported in the Bay State Banner article "Yoga Provides Healthy Relief from Lower Back Pain," half of the 30 participants who participated in 75 minutes of yoga weekly noticed definitive relief from their lower middle back symptoms.
Downward Facing Dog
Adho mukha svanasana is the Sanskrit name for downward facing dog pose. To try this pose, begin on your hands and knees, lift your tailbone to the sky and straighten your arms and legs as much as possible while you roll over the toes, coming into adho mukha svanasana. Think of creating a triangle with the floor as your base. Ground down through your palms and feet as you lengthen your spine and bring your chest toward your thighs. Let your head and neck be relaxed. Once you have maintained this pose for up to three minutes, bend your knees to the floor on the exhale and rest.
Happy Baby Pose
To enjoy this gentle low-back stretch, lie on your back with your knees pulled in toward your chest. Hold the outer edges of your feet with your hands. Gently bring your knees toward your armpits and keep your feet directly above your knees. Hold the stretch as long as feels good to your lower back. Practice daily to relieve your low back pain. If you are unable to hold your feet in this stretch, use a yoga strap with a loop around the arch of your feet.
Child's Pose
Child's pose, known in Sanskrit as balasana, is a restful pose that is most often used to replenish your energy between challenging poses. However, it is also a relief to the spine and lower back, alleviating all pressure and gently opening your back body. To perform this pose, simply sit on your heels and allow your knees to separate to approximately hip-distance apart. Inhale here. As you exhale, fold your body forward from the hip joints and lay your belly and chest on your knees. Place your forehead on the ground and lengthen your tailbone toward your heels. Rest your arms on the floor beside your chin with your palms facing up toward the ceiling.
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