Yoga Exercises for Arthritis in the Lower Back

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Yoga exercises that can be done to decrease lower back pain include moves that use gravity to take all of the pressure off of the back. Find out how to do a yoga cow pose with help from a certified personal fitness trainer in this free video on yoga exercises for arthritis in the lower back.

Part of the Video Series: Yoga Exercises
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Video Transcript

Hi, my name is Tanya Batts and I'm a personal trainer with Gold's Gym. Today talking about arthritis in the low back and what yoga poses you can do to help with the pain. Here's a great way to start. It's so simple. It's all about gravity. Standing, you just want to do a simple forward fold and what that does is takes all the pressure off the back. Hang the arms, maybe even hold one elbow then the other, let the head be heavy and that's just a great way to kind of use gravity and really take all the tension off the spine. Another great one, just going to go all the way down the floor, hands and knees to really reduce tension in that spine and keep that back loosened up. Hands under shoulders, knees under hips. You really want to round through the spine like this, like a cat, bring the tail in, bring the chin to the chest as you inhale. When you exhale, you're going to do Cow Pose so the butt goes up, you look to the ceiling and just do it again, inhale as you round, and exhale, fantastic. Another one, a great one it's called Cobra. Going all the way down, so you want to take the arms and you just want to press, take your arms about twelve inches in front of you, you want to press through the hands and lift. So you might notice I'm doing a lot of back bends, back bend asanas if you will. Oh that's fantastic. That's bringing that rich blood supply to the spine. It feels amazing, oh, so good and then you want to just come back. You can lie on the floor. After you do all those back bends it's a great idea to come on down, maybe bring one knee into the chest, maybe bring two, hug them in. You can do this in the morning as soon as you get up, right in your bed, just hug the knees. So those are just a few great things you can do to help with that arthritis that you have in that back.

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