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health and fitness

Morning yoga routine for low back pain

Millions of people are plagued with lower back pain and yoga can offer some relief. Try this simple yoga routine to ease your lower back pain.


Millions of people are plagued with lower back pain and yoga can offer some relief. Try this simple yoga routine to ease your lower back pain.

I have personally struggled with lower back pain ever since experiencing a hip flexor injury a few years back (the body is all connected and weird, man). In order to help improve my flexibility and thus prevent further injury, I have recently gotten more into yoga which has produced great results. But when my back does flair up, I tend to turn to this very light, and simple yoga routine for low back pain.

Half Sun Salutations

Apanasana (knees to chest)

Dynamic Apanasana (knees to chest)

Supine Hamstring Stretch with Strap

Dynamic Apanasana (knees to chest)

Yup, I like to do it again so just use the video above if you need it.

Downward Facing Dog

After completing this short routine you can then finish with a few more half sun salutations or simply lay down on the mat with your knees bent and feet flat on the ground to let your lower back rest.

As with any injuries that may cause inflammation, you can also try cold and hot compression on the area that is giving you issues. For my lower back pain, I like to do an ice pack and then a heating pad. I typically lay down on the floor with the ice pack or heating pad on my lower back and my feet flat on the ground with knees bent.

If you need an affordable ice pack and heating pad here are links to the ones I use:

FlEXI kold Ice Pack

Heating Pad Solutions Microwavable Buddy Portable Heating Pad

Lower back pain can be extremely frustrating and it is important to both treat the symptoms and make sure you are following preventative measures to avoid injury in the future. There is a lot you can do to prevent back pain (yoga, pilates, physical therapy, etc.) and this routine is just a small piece of the puzzle but I hope it can help provide some immediate relief as it has for me.

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This GrowthHack was contributed by Keegan
This GrowthHack was contributed by Keegan

Keegan is a Senior AI Project Manager and a personal growth and development advocate. Give him a follow!

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