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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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                Published on May 25, 2020

                10 Best Gym Equipments You Need in 2020

                10 Best Gym Equipments You Need in 2020

                Gone are those days when a healthy lifestyle and a perfect figure could be achieved only by starving oneself. In these modern times, we have a more proactive and a healthier alternative to the “dying and dieting” perspective. Today, it’s better to start investing in the best gym equipment for your home.

                Initially, working out and physical training was an activity limited only to the four walls of a gym. However, now the concept of “home gym” is being adopted by a lot of people. At-home exercise equipment provides us with a more convenient and personalized space for working out in the company of various home gym machines.

                The following article will guide you on how to design your very own perfect, compact home gym by highlighting some of the very best gym equipment in 2020 to invest in.

                Things to Consider When Buying Equipment

                There are a lot of factors to consider before you jump into buying everything you need for your home gym. Below, you’ll find some of the things you need to think about.

                Space

                Deciding on the best gym equipment is not an easy task. According to several home gym reviews, the most crucial step in designing at home gym is choosing a space that is appropriate and that will allow you to practice your daily regime with ease.

                Having a clear idea about the space will help you choose the type of home workout equipment you can have. Home exercise equipment like free weights requires a maximum of 50 square feet of space, 30 square feet space is needed for treadmills, and the famous multi-gym station must-have 50-200 square feet.

                Goals

                Having clarity about what you want to achieve through your home gym equipment is essential. Some people are looking for a regimen that focuses more on weightlifting, while others prefer to practice more cardio exercises in the convenience of their home. Identifying your needs and following up on that will keep you motivated and allow you to make the most of your equipment. 

                Features

                Now that you have a few home gym ideas, you can easily decide which features will make any at-home gym equipment the best and most suitable for your space. The wide range of exercise machines available can be categorized into three types:

                Bodyweight Resistant Regimen and Equipment

                Bodyweight resistance is the most simple and effective exercise regimen. These exercises are designed to make use of our own weight as resistance, and it leads to producing more muscle strength.

                Ankle weights, resistance bands, and tubing are some of the famous bodyweight resistant equipment for home gyms. They are characterized as compact and affordable.

                Weight Lifting Regimen and Equipment

                Weight training is known to enhance the shape of your body by giving it a more sculpted look as it helps in developing leaner muscles. Stack and plate-loaded machines are ideal for weight training as they are safe and easy to use. Additionally, cable and pulley machines are considered to be most effective for weight training and are famous for their versatility.

                Cardio Regimen and Equipment

                Cardio exercises are extremely beneficial to our overall health and improve the functioning of our lungs, heart, and circulatory system. Treadmills, stationary bicycles, rowing machines, and elliptical trainers are some of the must-have home gym equipment that is perfect if you want to have intensive cardio workout sessions at home.

                Affordability

                Cardio and weight training equipment are pricey and expensive as they are designed to be multipurpose and include a wide range of features. Body resistance equipment, like dumbbells, kettlebells, a jump rope, or a stability ball, is budget-friendly if you’re not looking to spend a lot of money. 

                Versatility

                Adding kettlebells, dumbbells, resistant bands, and weight vests that have proven themselves to be modern, multipurpose, and versatile home gym essentials to your home gym is a good idea. Combined with the best gym equipment, these tools will slowly work miracles on your body.

                10 Best Home Gym Equipments You Need

                Any of the equipment below would be a great addition to a home gym. Identify your workout goals, the space available to you, and how much you’re willing to spend. Then, take a look at the choices below to identify what will work best for you.

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                Editors’ Top Picks

                1. Bowflex Home Gym Series

                  The quest for the best gym equipment is not an easy one, but luckily we have an answer for you. The Bowflex Home Gym Series is the most reliable equipment to have in order to practice extensive weight training.

                  It has a power rod of 210 lb. resistance and can be increased to 310-410 lbs. This compact home gym equipment allows you to perform 60 exercises to energize your entire body. For your safety, the handgrips are designed to be strong and give you more control during extraneous workouts.

                  Pros:

                  • Compact and space-saving
                  • Power resistance can be increased up to 410 pounds

                  Cons:

                  • The rowing function has no support

                  Check out this equipment here! 

                  2. Marcy Smith Cage Workout Machine

                    The famous Marcy Smith exercise equipment for a home gym will satisfy you with instant results through its ultra-modern features. The multi-functional arm press feature lets you do exercises that will enhance the strength of your biceps and triceps.

                    For long-lasting use and improved performance, the aircraft cable of this device has a strength of 2000 lbs. The heavy-duty steel frame comes with 6 weight plate pegs that allow you to store the weights on the machine and give you easy access. This single, all in one device will cater to all of your workout needs.

                    Pros:

                    • Can be used to perform a wide range of exercises
                    • Strengthens different muscle groups

                    Cons:

                    • Assembling the cable system is a bit complex

                    Check out this equipment here! 

                    Best Value of All

                    3. Weider Ultimate Body Works

                      For those who are looking for a budget-friendly home gym equipment, Weider Ultimate Body Works is famous for its ability to enhance your body strength and shape within a short period of time without breaking the bank.

                      You can work on building strength in your chest and shoulder area by easily doing bench pressing through its high pulley system. Additionally, you can focus on developing your core area and abs by performing v-crunches. The high pulley system of this cheap home gym will also work well in toning your back.

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                      Pros:

                      • Compact, affordable, and space-saving
                      • Comes with a 90-day parts and labor warranty

                      Cons:

                      • The seat doesn’t slide up and down

                      Check out this equipment here! 

                      4. TRX All In One Home Gym Bundle

                        If you want to start a body resistant regimen and are looking for the perfect small home gym equipment, then the TRX All In One Home Gym Bundle can solve your problem. As the name indicates, it includes all the necessary items needed for a smooth body resistant regimen.

                        You will get a suspension trainer, indoor/outdoor anchor, 4 various exercise bands, and more, all in one package. For those who don’t have much space but still want a great workout, this is the equipment for you.

                        Pros:

                        • Portable gym you can take anywhere
                        • Multipurpose and ideal for limited spaces

                        Cons:

                        • No DVD or exercise guide book included

                        Check out this equipment here!

                        5. BodyBoss Home Gym Workout Equipment

                          The BodyBoss Home Gym Workout Equipment is designed to be extremely convenient. This portable and highly compact home gym equipment has all the features that you would find in a high-class gym. You can practice exercises that will improve and further develop both your lower body and upper body. Moreover, it can also be used to perform cardio exercises for a fast fat burn.

                          Pros:

                          • Lightweight and compact
                          • Can be used to perform 300+ exercises

                          Cons:

                          • No instructions are included on how to do the exercises

                          Check out this equipment here! 

                          6. Fitness Reality 810XLT Super Max Power

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                            Another essential home gym equipment, the Fitness Reality 810XLT Super Max Power has a high and low row pulley system which helps in forming stronger muscles in the upper and lower back. The strong leg hold-down is adjustable and can be managed easily according to one’s needs. The lower rear crossbar has extra space, which can be used for placing benches and footrest. It can support 265 weight plate capacity and includes one 39” lat bar.

                            Pros:

                            • It has a strong frame
                            • The pulley system is effective for upper and lower back

                            Cons:

                            • Assemby takes a bit long

                            Check out this equipment here! 

                            7. ICON Fitness Gold’s Gym XRS

                              Space-saving, easy to use, and dependable are the qualities that make ICON Fitness Gold’s Gym XRS stand out. The high pulley is designed to enhance lats while the low pulley will tone your leg muscles. The multi-grip bar will give you more control and stability while exercising. Additionally, you will get a free exercise chart designed by a professional trainer.

                              Pros:

                              • Easy to assemble with detailed instructions
                              • Helpful workout chart

                              Cons:

                              • It doesn’t come with weights

                              Check out this equipment here! 

                              8. Total Gym 1400 Deluxe Home Fitness Exercise

                                The Total Gym 1400 Deluxe Home Fitness Exercise equipment will cater to your workout needs in a matter of 10-20 minutes by strengthening and toning all your major muscle groups simultaneously. You can perform 60 and more exercises according to the cardio and weight training regimen using this equipment.

                                Pros:

                                • Attachments included give you options to exercise at home
                                • Rocks steady and glides smoothly

                                Cons:

                                • Top-mounted flip chart is hard to read

                                Check out this equipment here! 

                                9. OYO Personal Gym – Full Body Portable Gym Equipment

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                                  This total home gym is constructed in such a way that it will give you instant positive results. The SpiraFlex will allow you to do intensive workouts for fat loss. Moreover, like any weight training device that builds up muscles and increases core strength, OYO Personal Gym will give you these same benefits.

                                  Pros:

                                  • Perfect for both men and women
                                  • Ideal for people who are recovering from an injury

                                  Cons:

                                  • Resistance cannot be increased

                                  Check out this equipment here! 

                                  10. Fusion Motion Portable Gym

                                    The Fusion Motion Portable Gym is perfect for an effective body resistance regimen. Manufactured with steel bars, it can handle heavy weights and extensive workouts for long durations. The detailed instruction booklet will assist you in performing more than 200 exercises to get the most out of it.

                                    Pros:

                                    • The ab roller and door anchor are good additions
                                    • Comes with a guide of exercises and set workouts

                                    Cons:

                                    • The rollers have a little friction

                                    Check out this equipment here!

                                    Some Common Questions

                                    When creating their home gyms, many people run into questions. Here are some of the more frequently asked questions to help you overcome challenges in the early days of working with your home gym.

                                    Where Should I Set up a Home Gym?

                                    Setting up an effective at home gym is generally an easy process. First, choose a room that you feel is spacious enough. Basements are ideal as they are usually soundproof. Then, add a couple of touches to your selected room through good lighting and a ventilation system.

                                    What Are the Benefits of a Home Gym?

                                    To begin with, a home gym is comfortable to use as it is in a safe, comfortable space, and you can access it any time. Additionally, it is a one -time investment and saves you from the monthly cost of gyms.

                                    How Often Should I Work out?

                                    For beginners, working out two or three times per week is a good start. For people who are used to extensive workouts, going to four to five times per week is ideal.

                                    Is Gym Equipment Safe?

                                    Home gym equipment is designed keeping in mind the standards that will ensure your safety. However, it is recommended to read and learn about the equipment before use so that you can proceed with caution and care. It is also important to read instructions carefully before setting everything up.

                                    Final Thoughts

                                    Creating a safe workout space at home is a great idea if you want to stay consistent with a healthy lifestyle. Hopefully, with the best home gym equipment in 2020 we recommended, you will be able to turn your home into a perfect workout area according to your needs.

                                    More Tips on Creating Your Home Gym

                                    Featured photo credit: ŞULE MAKAROĞLU via unsplash.com

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