6 Yoga Moves to Fix Lower Back Pain

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Lower back pain doesn’t care if you’re old, young, an advanced athlete, or struggling to make it to the gym a few days a week. If it hasn’t already made an appearance in your life, an aching spine may soon become the norm since everything from poor posture to incorrect form in the weight room can trigger it. Instead of resigning to living the rest of your life in discomfort, fight back with yoga. These six moves will help to strengthen your muscles and realign your body to keep you feeling light and limber.

1. Upward Salute

Urdhva Hastasana

Urdhva Hastasana (Credit: Victoria Lee)

In Sanskrit, this is called Urdhva Hastasana. It is literally as simple as standing straight and tall with hands reaching skyward. Super easy and deceivingly complex if you do it correctly. Here are the things you must accomplish all at the same time:

  • Feet pressing into the floor
  • Squeeze your buttocks and tuck the bottom part of the pelvis under, which automatically makes your abdominals tense up
  • Pull the hands and arms up simultaneously
  • Pull the shoulders down

…whew! exhausting and we only just started!

2. Standing Backbend (Ardha Anuvittasana)

Ardha Anuvittasana

Ardha Anuvittasana (Credit: Victoria Lee)

Keeping exactly the same position as for the Upward Salute above. Then start to use each breath to push the pelvis and thighs forward and bend your torso back while looking up and reaching the hands back further and further with each breath.

3. Forward Fold (Uttanasana)


Uttanasana (Credit: Victoria Lee)

Now slowly do the opposite, rolling forwards and bringing your arms forwards so that your hands are trying to reach the floor. Bend your knees enough that you can grab onto the back of your calves or maybe under your toes. Pull your head as close as possible whilst simultaneously trying to lift your buttocks in the air.

4. High Lunge (Anjaneyasana)


Anjaneyasana (Credit: Victoria Lee)

Bend the knees enough that you can place your hands flat on the ground and bring the left leg back into a high lunge.

Here’s your checklist of things that all need to happen at the same time:

  • Back leg straight
  • Hips low
  • Shoulders rolled back/chest lifted creating a flat back
  • Hands flat on the floor

It is very hard to do all these at once but you have 10 breaths to focus and try.

5. Twisting lunge (Parivrtta Sanchalasana)

Parivrtta Sanchalasana

Parivrtta Sanchalasana (Credit: Victoria Lee)

From the above move, don’t move a thing. Just lift your right arm straight up to the sky.

You have 10 breaths to try and get the up stretched arm perfectly vertical.

6. Reverse Twisting lunge (Parivrtta Anjaneyasana)

Parivrtta Anjaneyasana

Parivrtta Anjaneyasana (Credit: Victoria Lee)

Following on from the Twisting Lunge, slowly bring your raised arm down to the inside edge of your front (right) foot and also slowly lift the left arm up skywards into the reverse twist of what you just did.

This is much harder the first twist but if you keep trying to maintain a straight long back leg and keep trying to lift your arm skyward and vertical then it is much easier to find balance.

Now stand up and repeat the whole thing on other side. When you are done, your back will feel amazing, PROMISE!

Christine Skopec contributed to this post.

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