Yoga Moves to Strengthen your Lower Back

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Yoga Lower Back - Ring a Doctor

Chronic lower-back pain is the single leading cause of disability worldwide. The surest way to combat it is to strengthen your lower back. These five yoga moves will help get you there.

Forearm Plank

Forearm Plank Yoga Lower Back

  • Begin on hands and knees with forearms shoulder-width apart. Prayer your hands together, or keep forearms parallel with palms flat against the ground (depending on what feels better on your shoulders).
  • Tuck your toes, lift your knees off the ground, and step both feet back.
  • Engage the navel and spine, and reach through the heels and crown of the head, keeping a long spine
  • Breathe here for 5 to 10 deep breaths (lower the knees, if necessary).

Locust Pose Variation

Locust Pose Variation - Ring a Doctor

  • Begin lying face down on your mat, big toes together, with arms on either side of you.
  • Use a big inhale to lift your chest, feet, and arms off the ground.
  • Breathe here for 5 to 10 deep breaths.

Bridge Pose

Bridge Pose - Ring a Doctor

  • Begin lying on your back, feet flat on the ground and hip-width apart. Let your arms rest on either side of you, reaching toward your heels.
  • Press into your feet (especially into the big toe mound), lengthen through your tailbone, and lift your hips.
  • Interlace your hands together underneath you, and, if it feels good, wiggle your shoulders closer together one at a time.
  • Breathe here for 5 to 10 deep breaths.

Chair Pose

Chair Pose - Ring a Doctor

  • Begin standing in mountain pose.
  • Bend your knees, sink your hips back like you are sitting down in a chair, and reach your arms high, framing your face.
  • Look in front of your knees and make sure you can see your toes. If you can’t, sit your hips back until you can.
  • Drop your shoulders away from your ears, look up slightly, and pull your belly in to engage your core.
  • Breathe here for 5 to 10 deep breaths.

Warrior III

Warrior III - Ring a Doctor

  • Begin in a standing forward fold. Walk hands underneath the shoulders and place them on the floor or on blocks.
  • Keeping your knees soft, shift weight into the left foot and lift right leg behind you.
  • Reach through right heel and internally rotate your right thigh down so toes point toward the ground.
  • When you feel steady, lift your arms one at a time and take your palms together in a prayer at your chest. Pull your belly button toward your spine, engaging your core.
  • Breathe here for 5 to 10 breaths, then repeat on the other side.

Try these moves and let us know what you think.

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