Share this Image On Your Site
Some Yoga exercises will strengthen your lower back and can also help you with other types of back pain.
This is one exercise that is specifically designed to strengthen your lower back, but it can be used by people who want to strengthen their upper back or buttocks. This is an easy exercise that can be done anywhere. You simply lie on your back and grab onto something flat, then straighten your back and bend forward. You must make sure to keep your body straight and try to get as much of your upper body on the floor as possible, while slowly lifting your legs up and away from the ground. Repeat this process several times and you will feel a lot more relaxed.
When you have your back straight, you can start working out some simple exercises. For your lower back, you should focus on a couple of exercises such as the plank. Begin by laying on your back and keeping your back straight. Lift your head up off of the floor and then make sure that you are holding onto something flat. Next, you should hold onto a block or anything else that you think is going to work well for you in the pose. Place your hands on the block and then begin to lean forward. Do not allow your lower back to sink into the block. Continue to alternate sides to help strengthen both your lower and upper back.
Another Yoga move that can be used to strengthen your lower back is to sit on the edge of a table or stand facing a wall, close your eyes, and then bring your feet closer to your body until your back is about three inches from the wall. You will want to keep your back straight when you bring your knees up and you should move them back down once again. Once you have started this exercise, slowly move your legs closer to the wall. As your back gets stronger, you can start moving your thighs and stomach towards the wall as well.
When you are finished with this exercise, you should be able to do it with ease and comfort. If your back feels a bit stiff after doing this exercise, you should warm up by doing your regular yoga routine before you try this one again. Also, you may want to use a mat in case you do happen to slip.
As far as stretching goes, Yoga exercises can be done using your hands. To start out, simply bend down and grab onto your right hand and place your left hand on the base of your left foot and slowly pull the left hand towards the right, and then bring it back to the starting position. This lower back exercise is a good way to help you deal with lower back pain and spasms that many people have. In this pose, you will need to place your hands on your knees and lean forward and keep your elbows together.
Now you should bend your elbows and lower your legs up into the air and then lower them back to the ground and repeat this pose. As you get better at this, you may want to add a crunch to the pose. This is very similar to the crunch that most people do by leaning their chest against a wall.
The last of the Yoga exercise that most of you will be familiar with is called the downward dog. For this pose, you should lie on your back and bring your legs and pelvis back toward your body until they touch. Keep your hands on your knees and your hips and gently rock back and forth. Once you feel comfortable with this pose, move your hands further down and bring them up to your chest and gently squeeze your back. Keep doing this motion several times until you feel loose with your body movements.