12 Yoga Poses for Lower Back Pain Relief + Safety Guidelines
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Back pain is often caused by tight or weak muscles, leading to a misaligned spine. Yoga relieves the pain by stretching tight areas, strengthening weak ones, and improving posture. Here's how:
Can pull the back backward and strain your lower back. Forward Fold & Diamond Dog lengthen and stretch these muscles to relieve pressure.
From too much sitting lift the pelvis forward and compress the spine. Poses like Low Lunge & Bridge Pose open and release the front-hip muscles.
Leave your spine unsupported and your back muscles overworked. Plank and Boat Pose strengthen and stabilize the abdominal muscles to support the spine.
May push the sciatic nerve causing radiating pain down the leg. Pigeon Pose & Figure 4 Stretch reduce the tightness and relieve pain.
(Thoracic spine) forces the lower back to compensate. Fish Pose and Thread the Needle gently increase thoracic mobility.
Are often the source of chronic back discomfort. Poses like Cobra, Cat-Cow, and Child's Pose stretch and strengthen this essential area.
Can trigger sharp pain when twisting or bending. Triangle Pose and Side Stretch improve flexibility and balance in the often-neglected side body.
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When it comes to back pain, a one-size-fits-all solution doesn't help. Experts at MyYogaTeacher meet you where you are and create a tailored plan that evolves as you progress.

I was suffering with back, neck, and shoulder pain and stiffness. Neha and Priyanka literally gave me back life....No more pain and my practice is growing stronger.....Love Neha...

It's always a pleasure to take class with Anuj. He is so gentle, knowledgeable about back issues & how to prevent them. Great class! Namaste

Have been sleeping so much better without so much pain to my lower back and hip. Thank you Namrata!

This helped me a lot with my lower back pain. The stretches and relaxation techniques are very useful. I can do them on my own to help my back pain. Thank you!

Neelmani's alignment class just fixed a problem I was having in my back since I tore my ACL exactly a year ago. I haven't slept this well and felt so good in ages! Thank you, I love her!!
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