The 3-Pose Yoga Flow To Relieve Lower Back Pain

In a time where many of us continually stoop over devices, sit in chairs that most likely don’t support the spine, and experience a variety of stresses from work to family to, dare I say, politics, it's no surprise that back pain, specifically the lower back, is both a common and unfortunate issue. Whether it is a result of taking a trip or fall, lifting something too heavy, or general life stressors, back pain is no joke.

We also may not realize that discomfort in the spine can affect the hips, knees, ankles, and feet, not to mention the neck and shoulders. The spine plays such a significant role in the body as it not only holds us upright, but it houses and protects our vital organs. It's important to have both a strong and supple spine; as the saying goes, “strong back, soft front, wild heart.” We need the back muscles to support our entire physical structure, and through that stability, we are able to experience more space.

It can feel overwhelming to consider the repercussions of being uneven or uncomfortable in the back, and so the first thing we must learn is simply to pay attention. When we are aware of our muscles and bones—even our organs—we may begin to notice how intricately connected our body is, and the interconnectedness of the mind will inevitably follow.

Bitilasana and Marjaryasana, or cow and cat pose, is an excellent means of grounding the body and mind by moving with the breath and flowing through the range of motion with the spine.

Come onto hands and knees into a tabletop position—shoulders stacked over wrists with fingers facing forward and hips stacked over knees with the toenails facing back in line with the knees. Begin by simply equalizing the weight distribution, and draw the ribs away from the floor for a neutral spine. Keep the eyes soft. Inhale to widen the collarbones forward through the arms; lengthen neck forward and tailbone back, creating an arched spine without letting the belly completely drop or pushing the lower back down. Exhale to lift the belly and round the spine, pressing evenly into hands and shins to let the head drop, and separate the shoulder blades for a broad upper back. Keep fluctuating on the breath. If it feels good, roll it around in a circle and wiggle it out.

Most importantly, use the physical knowledge that you gain from practicing these postures in the way that you hold yourself throughout your day—whether standing, seated, or staring at your device. Pay attention to how it affects not only your muscles and joints but your mood and mind-body connection as a whole.

Bhujangasana, aka cobra, both lengthens and strengthens the spine simultaneously, which is necessary to not only feel better but to be able to stand and sit well.

Jathara Parivartanasana, also called a supine twist, is incredibly soothing and helps not only to mobilize the spine but also to quite literally unwind.