Yoga instructor and holistic nutritionist, Rachelle Wintzen (Chi Junky) shows you 5 simple yoga poses to relieve low back pain and ease injuries.
If you’ve ever experienced tightness or soreness in your lumbar, Rachelle’s top 5 poses will help bring you relief and decompress your spine.
Video by Markham Street Films.
Transcript:
This video is going to help you with something that a lot of of people are suffering from, including myself at one point, and it is a low back injury or low back pain.
These are the 5 poses I created to get a little bit of relief for that pain.
The first that you’re going to do – this is a great one. You’re going to use a chair or the edge of a bed. You’re going to make your way gently to come to lay on your back. Take your time with this, especially if you’re currently in pain. YoU’re going to bring your legs on top of a chair or the bed, creating this 90° angle.
And you are just going to let the weight of the legs onto the chair, releasing at the lower back. Just allow yourself to be here in this position for as long as you feel comfortable. This is essentially a pain-free posture.
For the second pose, you can come into it right from this, it’s just knees into your chest. So hug your knees right into your chest and you can just gently rock side to side, just massaging the lower back, creating a little bit of relief.
The key here is when you have a low back injury or pain, you never want to do forward folding because that can actually aggravate it even further and you also want to not move. So these poses are going to really help you create a little bit a little bit of movement that is safer for the lower back.
So number three, we doing a downward dog variation, coming into a crouching downward dog. So we are going to bend the knee quite a bit to create a flat back so we don’t want to round but create a flat back. Bring the chest down towards the thighs, then again just try to create a little bit of traction into the hands and allowing the low back to release and the spine to decompress.
From here, the fourth pose that we are going to do is just a nice gentle child’s pose. Depending on the tightness or the pain in the back or how far you can get into this, go as far as you feel essentially pain-free and then just allow yourself to relax. This is going to help release the low back tension and then you can just breathe for a few deep breaths.
From here our last pose, number five. What we’re going to do is lay on your back. You’re going to alternate your knees. You are going to pull your right knee towards your chest and then just hold it there to help you release your low back. From here you are going to take the right leg across the body very gently coming into a supine twist. Make sure again that you are only going as far as your back allows. This will be different for everybody. You want to repeat on the other side so left knee into the chest. Very gently take it across the body and then just stay here for as many breaths as you feel comfortable with.
There you have it. Those are my top five back pain-releasing yoga poses.
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