1. Here, Kitty Kitty
Because low back pain is often caused by tight, weak muscles, you can relieve low back pain with yoga, gently stretching while gaining strength in the low back and abdominals. The yoga cat pose is a great way to warm up and get loose. Begin by resting on your knees and hands with a straight back, making sure that your arms are extended directly below your shoulders and knees below your hips. Relax your neck as you gaze at the floor between your hands and spread your fingers wide. Inhale deeply and then exhale, arching your back up towards the sky. Drop your chin to your chest and draw your tailbone under, holding for the entire exhale. Inhale and release to a flat back and then repeat, five to ten times, following your breath.
2. Go Fish
While there are a number of yoga poses for the lower back, the fish is a great beginner pose which helps to strengthen all of the surrounding muscles, including the upper legs, hips, gluts and abs while gently stretching the lumbar spine. Sit with your spine tall and legs together in front of you. Place your hands palm down under each buttock and inhale deeply. As you exhale, draw your elbows together as much as possible behind your back and gently lean backwards so that you are resting on your forearms. Keep your chin on your chest and lift your chest as high as you can, holding the pose for three to five deep breaths. When ready, engage your abs and push into the ground with your hands, lifting to sitting. Repeat at least one time.
3. Moving Forward
When it comes to yoga poses to relieve low back pain, the yoga forward bend may be the best of all, offering a deep, gentle stretch. Stand with your feet together and your spine tall and straight. Inhale deeply as you lift your arms straight overhead and then exhale, reaching out with your hands as you bend forwards at the hips. Allow your body to fall forward as far as you can comfortable and then cross your arms overhead, holding your elbows and breathing deeply. Try to relax your lower back as much as possible with each exhale, using the weight of your arms to deepen the stretch. Hold the forward bend for as long as you like and then engage your abs and gently roll up to standing as you inhale.
