5 Amazing Yoga Exercises For The Lumbar Spine

Lumbar Spine

Can you imagine life without the backbone? Humans and other animals would be simply mobile lumps of flesh without a spine! We would not have been fortunate to eulogize the majestic figures of tall people, nor would we get an opportunity to reprimand our some of our hunch-backed friends about their postures and ask them to stand straight and tall! The backbone is the most important supportive structure of the human body.

No wonder, someone or something of immense importance is often termed as “…is the backbone of…”.  As the backbone is very important, the maintenance of its health and longevity is our prime responsibility.The lumbar spine or the lower back spine is the most important part of the spine, as it bears the maximum weight of the body, and therefore, susceptible to maximum wear and tear, resulting in a number of associated complications. Lower back pain is the most common complaint concerning the lumbar spine and it is of different types.

Lumbar strain, nerve irritation, lumbar radiculopathy, bony encroachment, bone and joint conditions, kidney problems, pregnancy, ovary problems, tumors, Pagent’s Bone Disease, infected and bleeding pelvis, infection of spinal bone or cartilage, aortal aneurysm, and shingles are the causes of lumbar back pain. Yoga exercises address most of the lumbar spine issues. They are very effective in preventing the development of these issues in people who practice them and they provide relief in persons who are already suffering from these conditions.

5 Yoga Exercises For Lumbar Spine

Pelvic Tilt Yoga

The yoga pelvic dance is a simple exercise that you perform by lying down. It warms up the spine and the pelvis, and activates the spinal fluid in the lower back region.

Pelvic Tilt Yoga

To perform this exercise, lie down on your back with your arms by your side and palms facing downwards, with your legs folded and your feet close to your sit bones. Now inhale and arch your lower spine outwards; exhale and move the lumbar spine outwards. Repeat this movement gently for a while.

Spinal Twist Yoga

The yoga spinal twist relaxes, stretches and twists the lower spine and warms up the fluid between the spinal disc.  It is a simple exercise. Lie on your back and bring your legs together to your chest.

Spinal Twist Yoga

Now, stretch out your hands on both sides, at right angles to your body. Tilt your feet to the left side and rest them on the floor on that side. Tilt your head to the right side with your gaze towards that side.

Happy Baby Yoga Pose

The “Happy Baby” yoga pose is easy to perform. This pose flexes the spinal muscles and also opens up the muscles of the hip region.

Happy Baby Yoga Pose

To perform this exercise, lie on your back, raise your legs, and hold your feet with your hands (your knees will be bent). Your knees should press into your armpits. Sway your legs sideways.

Cat and Cow Pose

The Cat and Cow yoga pose is a very effective yoga pose for treating issues related to the spine. This exercise opens and stretches the entire spine. The yoga flexion and extension activate the spinal fluid in the process.

Cow Pose

This exercise also relaxes, stretches and opens up the hips. Rest on your hands and knees in a table top position. Inhale and curl your torso inwards. Exhale and stretch your torso outwards. Repeat the exercise as many times as you can.

Locust Pose

This pose stretches the entire spine and provides relief to the lumbar spine.  Lie on your belly on the floor and stretch out your hands and legs. Raise your hands and legs simultaneously off the floor.

Locust Pose

You can also place your raised hands behind you. Remain in this position for as long as you can. Return to resting position and repeat the exercise.

Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.