Complete Lower Back Pain Relief with Yoga

4B. Thread the Needle

Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side.

5. Legs Up the Wall

Scoot your buttocks all the way into the wall and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this pose after a challenging workout and always after traveling by plane.Hold for 5-10 minutes.

References Brennan GP, Fritz JM, Hunter SJ, Thackeray A, Delitto A, Erhard RE. Identifying subgroups of patients with acute/subacute “nonspecific” low back pain: results of a randomized clinical trial.Spine (Phila Pa 1976). Mar 15 2006;31(6):623-631. doi:10.1097/01.brs.0000202807.72292.a8

Fritz JM, Delitto A, Erhard RE. Comparison of classification-based physical therapy with therapy based on clinical practice guidelines for patients with acute low back pain: a randomized clinical trial.Spine (Phila Pa 1976). Jul 1 2003;28(13):1363-1371; discussion 1372. doi:10.1097/01.brs.0000067115.61673.ff