Various forms of arthritis can cause pain in the lower back. Before starting a yoga or exercise program, it is important to know what type is causing the symptoms, so that the proper precautions can be taken. In most cases, exercise is an important component in an overall treatment plan. Yoga exercises for arthritis in the lower back can help to reduce pain and stiffness and improve flexibility.
Cat and Cow Pose
Yoga not only offers a form of gentle exercise, it also offers techniques that can help to manage the stress and anxiety that can accompany a chronic illness. For this reason, a yoga practice can be a beneficial part of an overall treatment program. In addition, when the lower back hurts, there is a tendency to not want to move it, but gentle movement can actually make the back feel better.
This can be accomplished with cat and cow pose. Come on all fours. Inhale, and arch the back like a cat. Then exhale, and lower back to a neutral position or slightly arched. Go back and forth slowly for eight to 12 repetitions. The goal is to move the lower back slowly and within a pain free level, to improve range of motion.
Prone Leg and Arm Lifts
Keeping the back muscles strong will help to lessen pressure on the spine and reduce back pain. There are prone exercises performed in yoga which can target this area.
Start by lying on your stomach with your arms stretched overhead, palms facing down. Tighten the abdominal and buttocks muscles. Lift just the right arm and elbow off the ground. Keep the elbow near the ear and the arm straight. Hold for a few deep breaths, and then lower slowly down. Repeat with the left leg and knee, keeping the knee straight. Lower down slowly. Do the same with the left arm and right leg.
Next, repeat the above using opposite arm to leg -- lift the right arm and left leg. Lower them slowly, and repeat on the other side. Remember to hold the pose for several deep breaths, and try to relax your body into the pose. If your lower back is sensitive, try placing a pillow under your hips to prevent the lower back from arching.
Spinal Twist
The spinal twist stretch is a gentle posture that helps the lower back relax. Lie on your back with your knees bent and feet flat. Bring the arms out to the side with the palms facing up. Lower both knees to one side, and hold for several deep breaths. With each exhale focus on relaxing the lower back. Repeat on the other side.
To deepen this stretch, cross the right knee over the left knee and lower the legs to the left. Come out slowly, and repeat with the left knee on top.
Hip Stretch
If the hips are tight they can pull on the back and cause pain. To stretch the hips, lie on your back with your knees bent and feet flat. Place the right ankle bone on the left knee, and gently press the right knee open.
For a deeper stretch, lift the left foot off the floor, and either hold on behind the left knee or wrap a towel under the left knee and hold the ends. Take several slow deep breaths, and focus on relaxing the lower back and hips. Repeat on the other side.
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