According to Yoga Journal, 80 percent of Americans will experience some sort of lower back pain in their life. The causes range from injury to your spinal disk, a herniated or prolapsed disk or something simpler, such as tight hamstrings or weak abdominal and core muscles. A regular yoga practice can be very effective for strengthening your back and core and may help to prevent lower back injuries in the future. When practicing yoga poses, always ease into the pose and listen to your body.
Cat Pose and Cow Pose
Cat and cow poses work together to strengthen your core and lower back, while also helping you to stretch your back and relieve stress. Yoga Journal instructs to begin in a tabletop position on your hands and knees. Double-check that your body is in proper alignment with your hips over your knees and your shoulders over your wrists. Your neck and head should be in a neutral position. As your exhale, pull your abdominals in and round your spine to the ceiling in a cat pose. On the inhale, reverse the movement into the cow pose, passing through neutral position and lift your chest and sitting bones to the ceiling while your stomach moves towards the floor. Repeat 10 to 20 times.
Big Toe Pose
Tight hamstrings are often a cause of lower back pain or discomfort. The big toe pose helps to release the lower back and to stretch the hamstrings. Yoga Journal instructs to stand at the top of your mat with your feet hip width apart. With your abdominals engaged for balance, bend forward from your hip joints and reach your hands to your feet. It is okay to bend your legs if you are not able to reach your feet easily. With each hand, take hold of your big toe with your middle and index finger. As you inhale, lift up to a flat back while still holding your toes. As you exhale, deepen your forward fold, relaxing your hamstrings and lower back. Hold the position for up to one minute while continuously breathing. Release and very slowly round your body back up to a standing position.
Locust
Locust pose is very effective at strengthening the lower, middle and upper back, as well as the abdominal muscles, legs and arms. It also works to relieve stress and improve posture, as reported by ABC-of-yoga.com. To practice this pose, lie on your mat, face down with your forehead touching the floor, your body straight and your arms at your side. Your palms should be facing up. Engage your abdominal muscles and slightly lift your forehead off the floor, followed by your head, upper body and arms. When your upper body is secure, lift your legs off the floor as well, until your abdomen and ribs are the only part of your body that is touching the floor. Hold for five breaths, or as long as you are able, and return to neutral position.
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