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5-minute yoga for lower back pain – beginners welcome
One of the most common trouble spots for many people is the lower back. How common? The WHO estimates that lower back pain impacts more than 600 million worldwide, and the number is only growing.
The kicker is, back pain has flow on effects to other areas of the body. It can refer pain down our glutes and into our legs, and cause changes in movement patterns that throw out other muscles and joints.
Thankfully, Centr yoga expert Tahl Rinsky is here with some targeted relief. With a little help from her son Jasper, Tahl will coach you through a 5-minute yoga routine for back pain, to release tension from your lower spine. If you prefer to read along, you can find a step-by-step guide below.
The simplicity of these yoga exercise for back pain, plus the short length of this routine make it perfect for beginners and kids who might be sore after a long day at school.
How to use yoga for back pain
While it won’t necessarily fix things overnight, regular yoga is recognized as one of the most effective forms of exercise for people with back pain.
Back pain can have a number of causes. If you spend a lot of time at a desk for school or work, your back pain could be caused by poor posture, weak glutes, tight hips, a weak core, or a combination of all of those things.
Opening up tight muscles and relieving tension in your lower back with this 5-minute routine is a great start. But in order to keep your back healthy and strong going forward, it’s important to regularly strengthen your core and keep your glutes firing, too. If you’re not sure where to start, try some beginner core-strengthening exercises and add these bodyweight glute exercises to your routine.
Tahl's Dynamic Yoga classes on Centr include flows that challenge both strength and flexibility – making it the perfect option for people suffering from back pain due to prolonged sitting. Check out more of Tahl’s yoga poses for beginners to get a taste of what it can do for you.
Beginner yoga exercises for lower back pain
This short session is best for alleviating the tension built up during long days spent on your butt. If you’ve got a serious back complaint, it’s important to speak to your doctor before beginning any new exercise program.
Let’s break down each move from the video above, and why these exercises should be part of a yoga routine for lower back pain relief.
1. Reclined figure 4
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Give tight glutes and short outer hip muscles some love with this satisfying stretch. Lying on your back, bend your knees and plant your feet about hip-distance apart. Cross your right ankle over your left thigh. Flex the toes on your right foot and lift your left foot off the floor. Hold on to the shin or thigh and pull the shape towards you until you feel a stretch in your glutes and hips.
2. Single knee-to-chest pose
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A single knee-to-chest pose is an effective way to stretch out your lower back safely. Pull your right knee to your chest and hold it there, rotating the ankles of both feet while you do so. Make sure you keep your back planted firmly on the ground to prevent arching.
3. Reclined twist
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Open your back muscles and spine health with some gentle twisting. On your back, with your feet planted hip-distance apart, shift your hips slightly to the right. Let your legs relax to the left side of your body, keeping your right shoulder on the ground. If you feel any pain or instability in your back during the twist, shorten your range of motion.
4. Repeat exercises 1–3 on the opposite side
To avoid imbalances, it’s important to repeat the exercises above using the opposite side of your body.
5. Happy baby
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Finish your yoga for lower back pain relief with a happy baby pose to stretch the groin and release the hips and lower back. Laying on your back, pull both knees toward your armpits. Grab either the shins or the outer edges of the feet and pull down gently. Feel the stretch in your groin and inner thighs.
Like the way Tahl moves? Get access to all of her Dynamic Yoga and Yin Yoga workouts – as well as Pilates, HIIT, strength training and more – on the Centr app by starting your free trial today.
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