Exercise and Fitness Guide

6 Best Yoga Poses to Reduce Lower Back Pain

Jackie Ho Aug 14th, 2014 (updated Oct 9th, 2014)
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Low back pain affects most people at some point in their lives--from those with sedentary lifestyles to professional athletes. For sedentary people, exercise can help relieve lower back pain. But exercising without stretching and releasing tight muscles may contribute to the pain. Try adding these yoga poses into your routine to prevent back pain and injury.

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Two-knee reclining twist
Two-knee reclining twist

Lie on your back, bend your knees and lift feet off the floor. Extend arms straight out to side, perpendicular to torso, palms facing down. Keeping legs together, slowly bring both legs to the left to the floor. Hold for 5 to 10 seconds, bring back to start and repeat on the right.

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Bridge
Bridge

Lie on your back, bend your knees and place feet flat on the floor. Slowly push tailbone upwards and lift buttocks off the floor. Try to hold the pose from 30 seconds to one minute. When ready to come down, release with an exhalation and slowly roll spine back down onto floor.  

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Camel
Camel

Kneel with knees hip-distance apart. Slowly bend backwards, leaning hands on lower back for support. Either hold this pose for 30 seconds to one minute, or if comfortable, reach back and hold onto the back of your ankles or your heels. To release, place hands on lower back, push hips down towards floor and slowly lift torso.

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Warrior II
Warrior II

Stand on a yoga mat and step your feet about four to five feet apart with heels aligned. Turn your right foot out 90 degrees so toes are pointing towards edge of mat and turn your left foot slightly inwards. Raise arms out to sides to shoulder height, parallel to floor, with palms facing down.

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Mountain
Mountain

Stand with your feet about an inch apart, toes pointing forwards. Keep back straight and press shoulder blades toward back without squeezing them together. Arms should be straight by sides with fingers extended. Breathe deeply and slowly and lift arms straight up until arms are above head and fingers are pointing towards the sky.

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Cat-cow
Cat-cow

Start on your hands and knees with knees directly below hips and hands below shoulders. Inhale and lift chest towards ceiling and allow belly to sink toward floor. Exhale and round spine toward ceiling. Repeat 10 to 20 times.