Office yoga for back pain7/26/2023 ![]() ![]() Make sure to keep your shoulders and head on the ground. ![]() To go deeper, lift your bottom foot to hip height with the base of the foot forward and hold the back of your left thigh, gently drawing your entire shape in closer to your body. Start with your right foot on the ground and gently press your right thigh away from you. Reclined Figure Four Pose is a great stretch to release tension in the hips while soothing the lower back.įrom a reclined position, place your left ankle on top of your right knee. Reclined Figure Four Pose □ Listen To Pose Instructions Align your hips over your ankles and tuck your chin toward your chest as you allow the crown of your head to lengthen toward the ground.ģ. As you bend your knees, gently begin to fold forward.īring your hands to the top of your blocks and keep your knees bent (or straight knees for an additional hamstring stretch). Start in a standing position with your feet hip-width distance apart. If your hips or hamstrings are tight, we recommend keeping a slight bend to the knees and placing your hands on two blocks (at the highest height at the top of your mat). Standing Forward Folds are a nice way to stretch into the hamstrings while releasing the lower back. Standing Forward Fold □ Listen To Pose Instructions Hold for 1-3 minutes and remember to breathe.Ģ. Extend your arms toward the top of your mat and place your palms facing down.Īs you inhale, lengthen your spine forward and as you exhale, relax and settle into your shape. To come into the pose from a table position, widen your knees about hip-width distance, sink your hips to your heals and allow your torso to gently rest down toward the ground. Its calming benefits can be felt as the forehead rests toward the ground and the breath deepens. Child’s Pose □ Listen To Pose InstructionsĬhild’s Pose is a resting pose that gently stretches the hips, legs, and lower back. The following yoga poses are some of our favorites for treating lower back pain: 1. Practicing a few key yoga poses on a daily basis can help stretch and strengthen the muscles around the lower back. However, mild discomfort from stretching is normal. Keep in mind that improving your core strength and taking an over-the-counter pain reliever can help alleviate lower back pain as well. ![]() Yoga can be a very effective treatment for many of these causes, and also for more general feelings of tightness and achiness that we all experience at some point. Ongoing back injuries and disc issues can also contribute to lower back pain. Some common culprits are shortened hip and hamstring muscles and inadequate core strength. Before we dive into the yoga, let’s talk a bit about the common causes of lower back pain. ![]()
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