How to Use Yoga for Temporary Low Back Pain

Difficulty: Moderately Easy

Instructions

Step 1

Triangle Pose

Start with the Triangle Pose. Spread your feet out to the width of your shoulders, with your feet pointed straight ahead. Raise your arms out straight from your shoulders. Keep your arms straight and bend slowly and gently to one side. Maintain your triangular posture. One arm will be pointed at your foot, the other at the ceiling. Be very gentle and don't push farther than is comfortable. You're trying to stretch, not hurt. Hold for 15 to 30 seconds, then slowly move back to a standing position and lower your arms.
Step 2

Try the Backward Bend. Place your fists in the small of your back. Bend gently backward, using your fists as a pivot point. Don't push it; as soon as you feel a bit of strain stop and hold the pose for 15 to 30 seconds. Gently return to an upright position and lower your arms.
Step 3

Forward Bend

Go to the Forward Bend. Raise your arms over your head (if possible) and then slowly lower your body, bending at the waist. You are aiming your forehead for your knees, but just go as far as you can comfortably. Hold for 15 to 30 seconds, then slowly return to an upright position and lower your arms.

Step 1

Cat Pose

Start with the Cat Pose. Lower yourself to your hands and knees. Keep your hands directly beneath your shoulders. Gently arch your back, keeping the rest of your body in place. You're trying to stretch your back in a cat-like fashion. Drop your rib cage towards the floor and hold for 15 to 30 seconds. Now, arch upwards just until you start to feel discomfort, then hold the pose for 15 to 30 seconds. Slowly lower your back to a level position.
Step 2

Seated Forward Bend

Try the Sitting Forward Bend. Sit on the floor with your hands at your sides and your legs straight out in front of you. Gently reach forward with your hands, aiming to touch your toes. Only go as far as you can without causing discomfort. Hold the position for 15 to 30 seconds, then slowly return to an upright position.
Step 3

Move to the Cobra Pose. Stretch out on on your stomach, then place your hands directly under your shoulders. Have your palms down and your fingers pointed towards your throat. Gently raise your shoulders while keeping your stomach flat to the floor. Arch your back as far as you can comfortably, then hold the pose for 15 to 30 seconds. Lower yourself gently back down, then place your arms at your sides.

Step 1

Know that the Corpse Pose is the classic ending to any Yoga routine. It allows your body to relax and settle into the stretching you've just done. Lie on your back. Rotate your legs in and out, and then let them fall gently out to the sides. Let your arms fall alongside your body, palms facing upwards. Rotate the spine by turning your head from side to side to center it.
Step 2

Stretch yourself from top to bottom. Stretch your head away from your feet, your shoulders away from your neck, your legs away from your pelvis.
Step 3

Breathe deeply and slowly from your abdomen. Hold the pose for several minutes. Still your mind and focus on your breath.
Step 4

Bend your knees. Use your legs to push yourself onto one side. Push yourself into a sitting position. When you're ready, stand and gently go on about your activities. Repeat this routine every few hours until your back is more relaxed.

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