Lower back pain ‘gone’ with yoga instructor’s six stretches

A yoga teacher has revealed six easy stretches to combat back pain from the comfort of your home. Unfortunately, back pain is a common complaint, but it’s usually advised to keep active.

The NHS website states: “Back pain can have many causes. It’s not always obvious what causes it, and it often gets better on its own. A common cause of back pain is an injury like a pulled muscle (strain).” It adds: “Sometimes, medical conditions like a slipped disc, sciatica (a trapped nerve) or ankylosing spondylitis can cause back pain.”

Te NHS suggests that doing some exercises and stretches for back pain could help speed up your recovery. Yoga, in particular, might be beneficial.

Not only can yoga practice enhance mobility and flexibility, but it also promotes overall well-being, reports Surrey Live. Sophia Drozd, yoga teacher and founder of Y4P, a yoga app designed for people with chronic pain, explained that there are multiple benefits associated with yoga.

“It can help to lengthen and strengthen the spine releasing lower back pain,” she said. “As well as improving flexibility and mobility, which can improve posture and spine alignment,” she shared. “Gentle mindful movements, coupled with conscious breathwork, can help reduce tension and perception of pain.”

However, Sophia noted: “With lower back pain you should avoid deep back bends and be cautious with deep twists and folds. Although these may feel good, move with mindfulness don’t explore too much depth and stay present. You can support poses with cushion and blankets to make the poses softer and supportive.”

Fortunately, the expert shared a 10-minute routine you can try at home to help ease back pain, provided you have gotten the go-ahead from your GP. Remember, speaking to your doctor first is advised if you have not exercised for some time or have medical conditions or concerns.

1. Cat-cow

Sophia explained: “From tabletop position, align knees under hips and hands under shoulders. Inhale to cow pose; shining sit bones, expanding belly, lifting chest with gaze forward, breathe into the compression in your lower back. Exhale to cat pose; tucking tale bone, hugging navel in, arching through the top of the back and drawing chin to chest. Explore moving from cat-cow for up to two minutes.”

2. Gate pose floss

“From table top position, extend one leg out to the side. Exhale push hips back to back of the mat, extending arms forward. Inhale hug navel in and roll forward, aligning shoulders back over hands. Continue flossing front to back for up to a minute and repeat with opposite leg,” the teacher shared.

3. Lizard crawl

The expert advised: “From tabletop position, step one leg forward into an L shape and to the edge of mat, place hands in line with inner arch of foot at the front of the mat,” instructed Sophia. “Inhale walk hands round to the opposite leg (only as far as feels comfortable), exhale walk hands back. Continue for up to a minute and repeat on opposite side.”

4. Supine twist

Sophia explained: “Recline onto back, and hug knees in towards chest. Bring left hand to outside of right leg and right hand to the ground. Slowly roll to the left side, legs in a fetal position supported by the ground, left hand can rest on top of right knee.

“If this spinal twist is to intense, you can move right hand from floor to top of right hip and place cushion under legs to bring the ground closer to you. Hold this position for up to a minute focusing on your breath, softening into the hold with each out breath. Repeat on opposite side.”

5. Reclined elevated hip circles

To do this move, Sophia says: “From a reclined position, lift hips and place cushion or bolster under bottom and supporting lower back. Engage core, hugging navel in, bring feet together and open knees into a diamond shape. Slowly circle hips round and repeat in opposite direction. If this feels too intense, keep knees together. Circle round with long nourishing breaths for up to a minute.”

6. Legs up wall variation

Sophia added: “From a reclined position, lift hips and place cushion or bolster under bottom and supporting lower back. Slowly lift one leg and then the other, soft bend in the knees, find the sweet spot for your legs to hang. Hold this position for a minute or as long as feels comfortable, focusing on the breath and waves of relaxation. Feeling sensations of weightlessness in the hips and pain being released from lower back.”