6 Yoga Exercises for Stiff Spines

Is your aching back making even the simplest movement difficult and painful? Yoga exercises offer lower back pain relief through the perfect blend of stretching, strengthening and de-stressing. Here are 6 gentle ways to use yoga for back pain. To use yoga to treat your back pain, do the following six exercises three times a week for 15-20 minutes, breathing deeply – so that the belly expands with each inhale – as you do them.  The first week, start by doing any three of the following poses in each of your sessions, making sure to incorporate the two reclined poses included here. The second week, do all six poses in each session.  Try to hold each stretch for 5-7 breaths, breathing slowly and fully through the nose.

Lower back pain relief pose #1: Lumbar Rotation with Leg Crossed

What it does: Stretches the outer leg and muscles that support the lower spine.How to do it:

• Lie on your back with legs straight and arms outstretched in a T.
  
• Slowly bend your left leg and drag the left foot along the floor until it rests next to your right knee.
  
• Inhale and allow your left knee to fall across your body to the right.
  
• With each exhale, let gravity pull your left knee closer to the floor.
  
• Hold for 4-6 more breaths.
  
• Return to the starting position, then repeat with the right leg bent. 

Lower back pain relief pose #2: Seated Forward Bend with Straight Legs

What it does: Stretches the hamstrings and lower back muscles.

How to do it:

• Sit on the floor with legs outstretched.
  
• Inhale and lengthen and lift up the spine gently.
  
• Exhale and bend forward at the hips, reaching fingers toward your toes.
  
• Hold 4-6 more breaths, gradually reaching your fingers closer to your toes. Only go as far as feels comfortable.
  
• Return to sitting up straight on an inhale. 

Lower back pain relief pose #3: Seated Twist with One Knee Bent

What it does: Stretches the outer hip and muscles that support the lower and middle spine.

How to do it:

• Sit on the floor with both legs straight.
  
• Bend the right knee and place your right foot on the floor outside the left knee.
  
• Place your right hand on the floor behind your right hip for support.
  
• Inhale and lift the spine tall.
  
• Exhale and rotate your torso to the right, placing your left elbow on the outside of your right knee. Place your right hand on the floor for a deeper twist.
  
• Turn your head to look over your right shoulder.
  
• Hold 4-6 breaths.
  
• Return to the starting position, then switch legs and twist to the left.

Lower back pain relief pose #4: Seated Bound Angle

What it does: Stretches the hips and inner thighs.

How to do it:

• Sit upright with both legs straight.
  
• Bend both knees and bring the soles of your feet together.
  
• Gently grasp your ankles with your hands.
  
• Inhale and lift the chest.
  
• Exhale and round forward over the legs.
  
• Hold 4-6 more breaths.
  
• Return to sitting on an inhale.

Lower back pain relief pose #5: Cross-Legged Seated Forward Bend

What it does: Stretches the hips and lower back.

How to do it:

• Sit on the floor in a comfortable cross-legged position.
  
• Inhale and lift up your spine tall.
  
• Exhale and fold your torso forward over your hips, walking your hands out as far as you can comfortably reach. Keep your spine extended to minimize hunching the shoulders.
  
• Hold 4-6 more breaths.
  
• Inhale to return to the starting position.
  
• Change the cross of your legs so that the opposite leg is in front and repeat.

 Lower back pain relief pose #6: Reclined No. 4 Stretch

What it does: Stretches the outer hips and hamstrings.

How to do it:

• Lie on your back with both knees bent, feet on the floor.
  
• Rest your right ankle on your left knee as you inhale.
  
• Grasp the back of your left thigh and gently draw the left knee in toward your chest as you exhale.
  
• Hold 4-6 more breaths, then repeat with the left ankle resting on the right knee.