When your lower back hurts, your first instinct may be to take it easy or stay in bed. “It’s a very natural human reaction, but it’s not a good thing,” said Dr. Robert Saper, chair of the Wellness and Preventative Medicine department at Cleveland Clinic.
There’s rarely one identifiable cause for low back pain, which can make it difficult to treat. Muscle tightness and imbalances, wear and tear of the spinal discs and vertebrae, conditions like scoliosis and stress can all contribute to back pain.
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.
Many yoga poses help stretch and strengthen the muscles in the legs, hips, core and along the spine, which support the back, Dr. Saper said. Some poses can also help counteract muscular imbalances by moving your body through opposite movement patterns. The supported bridge pose in the routine below, for example, opens up the front of your body, which can offset the effects of sitting at a desk all day.
If you have lower back pain, props like blocks, a yoga strap or even a chair can help make poses more accessible, said Deborah Wolk, founder of Samamkaya Yoga Back Care and Scoliosis Collective in New York City, a studio that specializes in therapeutic yoga.
If you’ve had a serious or acute injury, check with your doctor before starting yoga. Move slowly in and out of each pose in the sequence below. Stop if you feel sudden, sharp pain in any pose, Dr. Saper said.
Overview
Time: 10-15 minutes
Intensity: Low
What you’ll need
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A yoga mat
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3 yoga blocks
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A sturdy chair
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A blanket or towel
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 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.
One-Leg Knee-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.
Downward Facing Hero’s Pose
Kneel with your big toes close together and your knees apart. Bring your hips toward your heels. Place two blocks at the top of your mat, one on each side and approximately shoulder-width apart. Place a third block in the middle of your mat, to form a triangle. Tuck a rolled towel against your lower abdomen. Fold your body over your thighs and rest your forehead on the center block. Reach your arms forward and rest your hands on the blocks at the top of the mat.
Modify it: Start with each block on its tallest height and adjust the height and position as needed. If you can’t sit back on your heels comfortably, place a folded towel between your bottom and your heels.
Mountain Pose with a Block
Place a yoga block lengthwise between your thighs, hugging it with your legs. Stand so that your weight feels evenly balanced and your head and shoulders are aligned over your pelvis. You should feel a gentle lift through your upper legs and along either side of your belly button.
Pyramid Pose With a Chair
Place a chair on your mat, with the back of the chair facing you, and stand an arm’s length away. Step your left foot backward and turn your foot so your toes are pointing slightly to the left. Align your hips and pelvis so they face forward. Straighten your legs and lift up through your lower abdomen. Bend forward at your hips and reach your hands in front of you and rest them on the back of the chair. Try to keep both sides of your ribs even with the floor. You can use the chair as a guide to position your torso. Keep your hands on the chair and lift your chest before switching sides.
If you have difficulty balancing, perform the pose with your back heel against a wall. You can also elevate your back heel slightly by placing a towel under it.
Supported Bridge Pose
Place a folded towel on the mat. Lie on the towel with your shoulders supported and your knees bent. Hug a block between your knees, keeping them hips-width distance apart. Press into your feet and stretch your knees away from your pelvis to lift your hips. Slide a block widthwise on its lowest height under your pelvis so it supports both sides evenly. Rest on the block. You should feel a gentle stretch in your back.
Modify it: If the block is too high, you can use a folded towel under your hips instead.
Modified Corpse Pose
Slide the rolled towel or cushion under your knees and lie on your back. Separate your legs wide and let your feet relax. Rest your arms alongside your body, with your palms facing the ceiling. Let your body sink into the mat. Close your eyes.
Christine Yu is a freelance journalist and the author of “Up to Speed: The Groundbreaking Science of Women Athletes.”
On-set trainer: Clinton Lee
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