When your lower back hurts, your first instinct may be to take it easy or stay in bed. But moving your body, in many cases, can help alleviate pain. A growing body of research suggests that yoga can be an effective way to reduce the intensity of chronic low back pain and make everyday movements more comfortable.
Corpse Pose with a Chair. Place a chair on your mat. Lie down and lift your legs onto the seat of the chair. Your feet and lower legs should be supported by the chair, with your thighs resting at an angle. Let your arms relax on the ground in any position that is comfortable. This is a resting pose. Close your eyes and breathe deeply.
Windshield Wipers. Lie on your back with your knees bent and your feet planted on the floor. Slowly rock side-to-side, letting your knees gently drop to the left and the right like windshield wipers. Lower your knees only as far as it feels comfortable.
Modify it: If there is more than a few inches of space between your lower back and the mat when lying down, place a rolled towel under your lower back. You can also put a towel under your head to help support your neck and upper back.
Knees-to-Chest. Lie on your back with both knees bent. Bring your right knee over your hip. Hold the back of your thigh with both hands. Keep your right shin and foot in line with your knee and hip. Hold for several breaths, then switch sides.
One-Leg Knee-to-Chest. Lie on your back with both knees bent and your feet flat on the floor. Lift your legs to bring your knees over your hips. Place your hands on the back of your thighs but don’t hug your knees toward your chest. Instead, let your legs be heavy in your hands. Your upper back should rest easily on the mat.
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