June 15, 2022

There are many poses that gives relief from low back pain. The focus here is on the 'spinal traction' and opening the 'tight hamstrings'. Working on these can help open the stiff low back muscles and hence increase flexibility.

1. SUPTA PADANGUSHTASANA

Lie on your back.

Take the right leg up and place a strap on the right foot. Hold the strap in your right hand.

Keep both the legs and arms straight.

Actions in the pose -

• Contract the quadriceps

• Move the right hip away from the head

• Pull the pit of the abdomen towards the chin

• ​Breathe and stay in the pose for about a minute

• Release the right leg

• Repeat the pose on the left leg

2. ARDHA UTTANASANA

Stand facing the wall.

Keep the legs hip width apart.

Place the hands on the wall shoulder width apart.

Move the hands down on the wall such that the spine is parallel to the floor, or less depending on the flexibility.

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Actions in the pose -

• Press the hands into the wall

• Move the sitting bones away from the wall

• Pull the pit of the abdomen towards the chin

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This is 'Spinal Traction' and helps to create space in between the vertebrae and in the low back muscles.

3. ADHO MUKHA SVANASANA

In this pose keep the hands shoulder width apart on the floor.

Keep the legs hip width apart.

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Actions in the pose -

• Press the hands into the floor.

• Move the sitting bones away from the wrists and move them towards the ceiling.

• Pull the pit of the abdomen towards the chin

This is 'Spinal Traction' with the spine at a different angle than the previous pose in #2.

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This pose creates space in between the low back muscles and helps to get relief from stiffness.