Before I begin this article, drink a tall glass of water! It is very frequent that lower back pain is actually kidney pain due to dehydration. So get up, get a tall glass of high quality H20, and let's get to it!
Everybody is different, but a lot of my students tell me this simple pose really helps with their lower back pain. It is called Half Bridge Pose, and I'm going to walk you thru it!
Please note: Consult your physician before performing this pose to ensure it is suitable for you. This pose is not meant to cure, treat, or prevent any injury or disease.
1) Lie on your back on the floor, placing a folded blanket under your shoulders to protect your neck. Bend your knees and bring your feet to your sit bones.
2) Exhale [Breathing is #1!] and, pressing your inner feet and arms firmly into the floor, bring your pelvis up, tuck your tailbone in, and lift your sit bones off of the floor enough to wiggle your arms underneath. Keep your legs and feet parallel and straight. It is very important to keep your tailbone tucked to prevent lower back injury!
3) Interlace your fingers beneath your pelvis and extend the arms towards your feet. Slowly pinch your shoulder blades closer together by carefully rocking side to side.
4) Carefully lift your buttocks until the thighs are about parallel to the floor. If you begin to feel pain, pull back and hold. Do not hurt yourself. Keep your knees directly over the heels, tuck your tailbone further, and keep bringing your pelvis up towards the sky.
5) Lift your chin slightly away from the chest, flatten your shoulder blades to the floor, and press the top of the chest toward the chin.
6) Stay in the pose for 5-10 breaths. When you're ready, slowly release your spine to the floor one vertebrae at a time all in one exhale.
There you have it! Practice this a few times a day to temporarily relieve lower back pain. Although this does work, a daily, strong Sadhana [Yoga Pose Practice] is the best suggestion for lower back pain.
Thanks for reading, and don't forget to breathe! Namaste :)
Dan the Yoga Man