Try These 7 Yoga Poses to Alleviate Your Lower Back Pain

I’m sure we’ve all been there – and if you haven’t, tell us your secret! That lower back pain that twinges in just the right area… at the most inconvenient time.

That one twinge makes you feel like you’re decades older than you are and well, now you’re ready to lay flat all day just to avoid it. 

Except that option is probably, nearly, … impossible.

Your best bet is, realistically, to find ways to 1.) prevent the twinge from even happening, and 2.) when it does happen, find ways to effectively soothe that area of your body without having to lay flat for hours on end.

Luckily, yoga is an effective way to achieve both. For centuries yoga has been practiced as a natural, safe, and preventative way to alleviate all kinds of illness, ailment, and pain. For today, we’ll just focus on the back.

Where Does Back Pain Stem From?

Before even approaching how to alleviate back pain you’re experiencing, let’s first discover more about where back pain even stems from – and even discover movements or activities that are hindering your back health from the start.

Poor Posture

A more obvious explanation for back pain is poor posture. In our current world, most of us spend a significant amount of time in front of a screen or seated in a chair… usually with our shoulders hunched forward.

Sometimes the job or the reason you’re in front of a screen or in a chair all day isn’t preventable, however, you can still take preventative measures before, during, and after.

Muscle Strain

Another possible cause for back pain is muscle strain. If you’re someone who loves lifting weights, or you’re a parent constantly carrying around your kids, it’s common for your muscles to tense up as they’re helping you lift… but then stay that way.

While working your muscles through lifting is absolutely healthy for your overall health, it’s also just as important to lengthen and release those muscles afterward.

Sedentary Lifestyle

The final possible cause for lower back pain we’ll explore here is a sedentary lifestyle. Like most things within our bodies – use it or lose it. If you find yourself living a mainly sedentary lifestyle, this will naturally cause most of your muscles to tense up and atrophy. Movement is essential in creating muscle health and overall health within the body. Movement can be as simple as a walk, a gentle yoga class, or simple gentle stretching from home. Whichever you choose, choose to move in some way.

Muscles Associated with Lower Back Pain

There are five main muscle groups that are the culprits of lower back pain – with one you’d probably never guess! These include the Iliopsoas, Quadratus Lumborum, the Gluteals, the Multifidus muscles, and … the hamstrings! 

The Iliopsoas

You’ve probably heard this muscles group also termed as your psoas muscle. These are two muscles. One meets at your hip and attaches to the bottom vertebrae of your back. The other muscle, the iliacus, attaches on the inside of your pelvis, and runs downwards. 

When there are issues with these muscles it is very common for them to refer pain into the lower back. It ends up feeling like a deep pain that seems untouchable.

The Quadratus Lumborum

This muscle connects your rib cage to your pelvis. It’s activated when you bend from side to side. When you have an issue with this muscle, it causes pain that feels like there could be something wrong with your kidneys, and it may be difficult to stand straight up. This can often tighten up in conjunction with your psoas muscle as mentioned above.

The Gluteals

Probably the more commonly known muscle group: your glutes. There are actually three layers of gluteal muscles and the location of your pain can be an indicator of which gluteal muscle is being triggered.

In terms of pain, the gluteal muscles are usually involved when the pain is around your belt line, and radiates outwards toward the side of your hips. 

Sound like sciatic pain? You guessed right. The gluteal muscles are very commonly the cause of sciatic nerve-like pain. In fact, oftentimes the sciatic nerve is blamed for causing this pain when typically it’s a gluteal muscle that’s the cause.

The Multifidus Muscles

This group of muscles is the deepest layer of muscles, and like iliopsoas, attach directly into the spinal column and into the back of the vertebrae. Research shows that the integrity of these muscles is paramount, and are one of the biggest predictors of whether back pain will progress.  These muscles cause back locally in the spine, and require strengthening to return to full function.  

The Hamstrings

Perhaps the more shocking muscle group to discuss when we’re talking about lower back pain is the hamstrings! The hamstrings run through the back of your legs but they connect at your lower back. Would you believe that most lower back pain is actually a result of tight hamstrings? It’s true! And luckily, it’s a simple solution to alleviate the pain.

Yoga to Alleviate Your Lower Back Pain

*Disclaimer: always consult your doctor if you’re experiencing severe, chronic pain. If you ever use yoga as a method of pain relief, always listen to your body’s cues. Discomfort is a challenge, but always back away from pain.

Yoga has been a centuries-long solution to alleviate pain within the body. And it’s a super simple solution for lower back pain. Here are some poses you can incorporate into your current yoga practice, or simply practice the poses on their own.

Strengthening Poses

Bridge Pose

Begin on your back. Plant your feet on the mat, hip distance apart. Palms flat alongside you. Inhale, lift your hips up off the mat and hold.

You’ll feel your glute muscles engage, supporting your lower back.

Locust Pose

Begin laying on your stomach. Arms can be alongside you, hands under your shoulders, or straight out in front of you. Inhale, engage your back and glutes and lift your hands and legs off the mat. Hold.

Notice all your glute and back muscles tense, building strength to support your lower back.

Plank Pose

Plant your hands under your shoulders and step your feet back, allowing your arms to support your body as it hovers over your mat. Back should remain flat, hips in line with your back. Draw your core in and hold.

Every muscle tenses here. Be mindful to keep your glutes engaged and your core drawn in.

Stretching Poses

Downward-Facing Dog

Begin in plank pose. As you exhale, shift your hips back and up so your body looks like a triangle. Spread your fingers wide, roll your shoulders back, and keep your core engaged. Keep your heels sinking down toward the mat.

Focus on your hamstrings here. Keep your heels reaching down to lengthen the hamstrings in the back of your legs.

Forward Fold

Begin standing. From your hips, fold forward keeping your back flat. Your spine should be lengthening toward the crown of your head. As you lower, you can place a block in front of you to rest your hands so your back remains flat.

Your hamstrings are lengthening and being activated here. Stay here as long as it feels good.

Restorative Poses

Legs Up the Wall Pose

Find a wall and lay on your side with your bottom up against the baseboard area of the wall, knees bent. As you roll to your back, allow your legs to straighten up the wall. Try to get your bottom as close to the wall as possible – if not touching the wall.

A gentle and effective way to lengthen your hamstrings.

Supine Twist

Begin laying on your back. Inhale your knees into your chest. As you exhale, rotate your knees down to the right – rest them on the floor, block, or blanket. Your shoulder should remain flat on the mat. And you can turn your head toward your left shoulder for an added stretch. Hold and then repeat on the other side.

An overall great spinal stretch – including the muscles in your lower back that attach to your spine.