Lower back pain is fairly common, even among perfectly healthy individuals. Most often, lifestyle and daily habits is seen as the culprit. Here are 4 reasons you could be waking up with a nagging low back pain:
- Incorrect sitting/sleeping posture
- Too soft/hard mattress
- Low physical activity
- Lifting heavy weights incorrectly
It’s important that you stretch your lower back with safety and care. Be especially gentle and cautious if you have any type of injury or health concern. It’s best to talk with your doctor first before starting any new types of exercise.
You can do these stretches once or twice a day. But if the pain seems to get worse, or you’re feeling very sore, take a day off from stretching.
As you go do these stretches, take it slow and play close attention to your breathing. Use your breath as a guide to make sure you don’t overdo it. You should be able to breathe comfortably and smoothly throughout each pose or stretch.
1. BALASANA /CHILD’S POSE
This traditional yoga pose gently stretches your gluteus maximus, thigh muscleS & spinal extensors. It helps relieve pain and tension all along your spine, neck, and shoulders.
It has a relaxing effect on your body and helps to loosen up tight lower back muscles, promoting flexibility & blood circulation along the spine.
PS: You can get into this pose several times during your stretching routine. Feel free to do it between each of the other stretches you do.
2.APANASANA / KNEE TO CHEST STRETCH
Apana is Sanskrit for “downward-moving life force”. As the name implies, this posture is thought to help move toxins downward, through and out of the body.
Play with rocking side to side or moving the knees around in circles to explore releasing tension in the lower back.
3. PIRIFORMIS STRETCH
This stretch works your piriformis muscle, which is found deep in your buttocks. Stretching this muscle may help relieve pain and tightness in your buttocks and lower back.
This piriformis stretch is especially effective for those dealing with sciatica pain.
4. MARICHYASANA C / SEATED SPINAL TWIST
Strengthens and stretches the spine, relieves back pain and stretches the shoulder muscles – all great for those with desk jobs.
The twisting effect is also known to activate the jewel of chakra called Manipura chakra. The Manipura chakra when activated motivates you and propels you forward.
5. PELVIC TILT
Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tightness in your lower back. They also have a beneficial effect on your glutes and hamstrings.
6. CHAKRAVAKASANA / CAT-COW POSE
This is a great flow for when your body needs a break. Cat-Cow, or Chakravakasana, is said to improve posture and balance — ideal for those with back pain. The benefits of this synchronized breath movement will also help you relax and ease your stresses.
7. SALAMBA BHUJANGASANA / SPHINX POSE
The sphinx stretch is a gentle backbend that allows you to be both active and relaxed. This baby backbend stretches and strengthens your spine, buttocks, and chest.