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5 Effective Yoga Exercises For Lower Back Pain

5 Effective Yoga Exercises For Lower Back Pain

Lower back pain is something many individuals deal with on a daily basis while others may just suffer occasionally from lower back pain. Whatever the case, there is one style of exercising that can dramatically help with lower back pain provided it’s done with correct form.

So, what is it? Yoga! There are many yoga poses that can help with lower back pain, but there are a few that are more effective than others. When doing yoga poses for lower back pain, be mindful to keep your back strong and in proper alignment.

As always, you should also listen to your body and not push it to the point of pain no matter what kind of exercises you’re doing. However, after a long day or injury, this exercise for lower back pain can help you feel better quickly when done correctly and mindfully!

Exercises for Lower Back Pain:

1. Extended Triangle

This pose is my personal favorite exercise for lower back pain. It’s wonderful if you have tightness and need to improve your flexibility.

    Yoga Journal

    Extended triangle pose is quite easy to perform and is mostly self-explanatory. Start out by putting one leg in front of the other and then twisting to the side, reaching your right (or left) hand down to the corresponding foot. Focus on keeping your lower back strong and straight, and look up at your opposite hand for the best flexibility effects.

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    Hold this pose for at least 30 seconds, and then slowly stand up while keeping your back straight. Then do the exercise on the opposite side.

    2. Cat Pose

    Cat pose (also referred to as cat cow pose) can dramatically help you stretch out your back and core. It mimics the way a cat curls and arches its back, going back and forth in between both ranges of motion. You want to arch your back and then curl it under keeping your posture intact, not putting too much pressure on your spine.

      Yoga Journal

      To do the pose, start on your hands and knees in a tabletop position. Make sure your shoulders and hands are in alignment with one another and also be sure that your hips and knees are in alignment with one another. Move your back up and down, arching it up and down (gently) for 30 seconds or so. Focus on keeping your core tight during this so you don’t pull anything.

      3. Bridge Pose

      Bridge pose is great for strengthening the overall core, back, and even toning your hamstrings and buttocks. You can choose to do this exercise exactly how it appears without moving, or you can practice lowering up and down between the ground and the final position.

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        Yoga Journal

        To do the pose, lie down on the floor with your knees bent. Keep your heels as close to your buttocks as possible, but also not curved up under you too much. Place your hands by your side, and gently start to lift your buttocks and hips upward at one time. Hold for 30 seconds, and then lower back down to starting position. Do this exercise 10-15 times or so.

        4. Half Lord of the Fishes

        Half Lord of the Fishes sounds fancy, but it’s really simple to perform in all actuality. The main thing to focus on during this position is to keep your back straight the entire time as you twist to one side and then switch positions twisting to the other. Half Lord of the Fishes will help you stretch your back while also tone your core.

          Yoga Journal

          To do this exercise, start with sitting on the floor with your feet and knees crossed in front of you. Then lower one knee up to the opposite side (as shown), and place your opposite hand on top of that knee. Start turning to the side to twist, and twist as far back as feels comfortable to you. You should feel a nice stretch, not a harsh pull.

          5. Upward Facing Down and Downward Facing Dog

          I’ve paired these two exercises together, because even though they are technically two separate exercises, you’ll get a much better stretch and range of motion if they are done together in a sequence. Just remember to keep your back strong while doing these exercises and be mindful of how your body feels when doing them so you don’t pull anything.

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          Step 1:

            Yoga Journal

            In Downward Facing Dog, start standing up straight, and then lower your hands down like you were going to touch your toes, but bend forward in a straight manner with your back as you do so. Place your hands on the floor, out in front of you and let your feet stretch out on the floor behind you (as shown) while your body resembles that of an upside down triangle. (It may help to use a mirror to help you check your form the first few times you try this pose.) Focus on how your back feels the entire time you do this pose, and hold for 30 seconds.

            Step 2:

              Yoga Journal

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              Now, you’ll move down to Downward Facing Dog to get a full range of motion with this exercise. As you lower your hips down, your feet will extend backward and your core will help support you. Your hands will only come back a little bit. Picture your body like it’s a rubberband expanding and contracting in between both movements. When done correctly, this entire sequence can help relieve lower back pain fairly quickly.

              There are many other kinds of exercise for lower back pain such as lifting weights, walking, and basic stretching; I just find yoga the most helpful for improving long-term flexibility and keeping my body pain-free on a regular basis. Yoga poses for lower back pain can also be wonderful tools if you work a desk job and need to do a few poses when you get home to help assist with the effects of sitting all day, and they’re especially useful during travel if you can’t access a gym for a regular workout.

              Exercise for Lower Back Pain

                See more beneficial yoga exercises for a healthy body here, and if you’d like additional information on yoga poses such as these above, you can also check out Yoga Journal’s resources. And remember, there’s no need to neglect your back when there are plenty of wonderful options when it comes to finding the right exercise for lower back pain that best suits you!

                Featured photo credit: Dave Rosemblum/Flickr via flic.kr

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                Last Updated on October 18, 2018

                The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

                The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

                Now is as good a time as any to focus on getting your body into the best shape possible.

                Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

                Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

                In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

                What’s so special about this workout routine for men?

                There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

                Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

                It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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                With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

                Beginner full body workout routine

                To start with, we’ll be taking a look at a beginner workout routine.

                This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

                  Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

                  Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

                  Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

                  Intermediate workout for men

                  This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

                  This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

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                    Day 1: Chest, Shoulders and Triceps

                    Chest

                    Triceps

                    Shoulders

                    Day 2: Back and Biceps

                    Back

                    Biceps

                    Day 3: Legs

                    Quads, Glutes and Hamstrings

                    Calves

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                    Day 4:  Shoulders, chest, and Triceps

                    Chest

                    Triceps

                    Shoulders

                    Note:

                    Every second week superset bench press and dumbbell flys.
                    Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

                    Day 5: Back and Bis

                    Back

                    Biceps

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                    Advanced Workout Routine For Men

                    Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

                    It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

                    Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

                      Day 1: Chest & Back

                      • Barbell Bench Press – work up to a 5 rep max for the day
                        • Set 1 at 50% – 1 set of 5 reps
                        • Set 2 at 60% – 1 set of 5 reps
                        • Set 3 at 70% – 1 set of 5 reps
                        • Set 4 at 80% – 1 set of 5 reps
                        • Set 5 at 90% – 1 set of 5 reps
                        • Set 6 at 100% – 1 set of 5 reps
                      • Incline Dumbbell Press – 3 sets of 6-8 reps
                      • Dips – 3 sets of 6-10 reps
                      • Pullups – 3 sets of 5-8 reps
                      • Pendlay Rows – 3 sets of 6-10 reps
                      • Pulldowns – 3 sets of 6-10 reps

                      Day 2: Legs

                      • Squats: work up to a 5 rep max for the day
                        • Set 1 at 50% – 1 set of 5 reps
                        • Set 2 at 60% – 1 set of 5 reps
                        • Set 3 at 70% – 1 set of 5 reps
                        • Set 4 at 80% – 1 set of 5 reps
                        • Set 5 at 90% – 1 set of 5 reps
                        • Set 6 at 100% – 1 set of 5 reps
                      • Leg Press – 3 sets of 6-10 reps
                      • Stiff-Legged Deadlift – 5 sets of 5 reps
                      • Hamstring Curls – 3 sets of 6-8 reps
                      • Calf-Raise – 5 sets of 10 reps

                      Day 3: Shoulders & Arms

                      Day 4: Rest

                      It’s your rest day. Rest your muscle to prepare for the next round of training.

                      Day 5: Chest, Shoulders, & Triceps

                      Day 6: Back & Biceps

                      Day 7: Legs

                      Final Thoughts

                      So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

                      Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

                      Featured photo credit: pixabay via pixabay.com

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