We often think that a good stretch will be the solution to lower-back pain, but it’s not that simple, according to yoga teacher Veronica Najera, who is also master trainer and director of education at YogaSix.
“Lower-back pain doesn’t work in isolation,” Najera tells Fit&Well. “The hips, glutes, core and even the way we breathe can influence how our back feels.”
Stretching can help ease tension but isn’t always going to address the problem.
“Instead, try a yoga practice that offers a well-rounded approach combining mobility, strength, breath and body awareness,” Najera says.
For the past few weeks, my lower back has been crying out for some TLC thanks to a combination of sitting for long periods at my desk and a lack of glute strength. So, I asked Najera for her top three yoga poses to release lower-back tension, build strength and improve mobility.
Her first pick is cat-cow, which encourages spinal mobility and can help reduce the stiffness that comes from staying in one position for too long.
Next is the supine figure-four. This pose is held and the stretch creates mobility through the outer hips and glutes, which can become tight and influence how the rest of the body moves.
Finally, bridge pose strengthens and improves the mobility of the glutes and the surrounding muscles that help support the pelvis and spine.
I moved through this sequence at the end of the day and it provided sweet relief, helping me to release tension and unwind from the stress of the day.
To build strength and mobility, I’d need to practice the routine consistently, but I can say that my lower back already feels much better.
If you have a back injury or existing condition, check with your physician before trying this yoga sequence.
Three yoga poses for lower-back pain
1. Cat-cow (Marjaryasana-bitilasana)
Reps: 5-8 guided by the breath
How to do it:
- Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
- Inhale as you lower your belly and lift your chest.
- Exhale as you round your back and look towards your belly button.
- Move between these two positions, letting your breath set the rhythm.
2. Supine figure four (Supta kapotasana)
Time: 30-60sec each side
How to do it:
- Lie on your back with both knees bent.
- Inhale as you cross your right ankle over your left thigh and flex your right foot.
- Exhale as you press your right hand into your right knee, or hold the back of your left thigh and gently pull it toward you for a deeper stretch.
- Keep your head, neck, and shoulders relaxed.
- Hold for time, then switch sides.
3. Bridge pose (Setu bandha sarvangasana)
Sets: 5-8 Time: 15-30sec
How to do it:
- Lie on your back with your knees bent and feet hip-width apart.
- Inhale as you press your feet into the floor and lift your hips.
- Exhale as you tighten your glute muscles and focus on length through the front of your body rather than lifting as high as possible.
- Hold for 15-30 seconds, then lower with control.
