3 Yoga Moves That Ease Back Pain

Although you should always consult a health care provider about your pain, there are some simple (and more affordable) ways to help ease pain your lower back. Yoga is one of them.

And the three moves below are a good start — especially for beginners. Just remember that frequency is more important than duration, so try adding this quick 10-minute routine to your daily schedule and see how it helps in just a week. You'll feel the benefits, if you stick with it.

Move#1: Reclined Hip Release
Begin lying on your back with your knees bent and feet on the ground. Place your left ankle on your right knee with your foot slightly flexed. If you feel a stretch in your hips, stay there. If not, grab your right leg and draw it toward your torso until you feel a gentle stretch in your right hip. Let your pelvis and head rest on the floor as you do your best to relax your hips, low back, and neck. The key is to make the stretch mild enough that you can still relax. Stay for two-to-three minutes then repeat on the other side.

Move #2: Reclined Hamstring Release
Lie on your back, bending your right knee into your chest and wrap a strap or a towel around the ball of your right foot. Slowly extend your right leg, drawing it in toward your head until you feel a mild stretch in the back of your right thigh. Keep your head resting on the ground and your low back relaxed. The key to this is finding a mild stretch where you can still relax the low back and neck. Stay for one-to-two minutes then switch sides.

Move #3: Reclined Spine RejuvenatorWhile on your back, bend both knees into your chest loosely. Lay your arms out to the sides and gently lower your knees to the floor on your right side. Move the knees a little up or down to find a comfortable place where you can let your legs rest on the ground and relax completely there. Stay for two-to-three minutes then switch sides.

Tiffany Cruikshank is a health and wellness expert, author of Optimal Health for a Vibrant Life, and founder of Yoga Medicine.

From Good House Keeping
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