Yoga Bridge Pose for Back Pain Relief

Complementary and alternative treatment options such as yoga are becoming increasingly popular with people seeking lower back pain relief.

Yoga can be useful as a complementary treatment to traditional lower back pain treatment options or medications.

In addition to reducing stress and relieving pain, yoga helps increase flexibility and promote proper alignment, which can reduce your risk of further back injuries.

Yoga Bridge Pose for Back Pain Relief:

• Yoga can help condition the body with exercises that strengthen the muscles of the low back, glutes, pelvis, hips and abdomen. Also called core strengthening or stability exercises, these movements contribute to better balance and posture.

• One such exercise is called Dvipada Pitham or bridge pose. It’s commonly used in Pilates and physical therapy.

• It helps to relieve the low back by stretching the deep abdominal muscles, such as the psoas, which can cause the low back to feel tight. It also strengthens the back by contracting the glutes and muscles of the back.

• Try this: Lie on the floor with your knees bent and the feet about hip-width apart. As you inhale, press equally into the feet, and lift your hips/pelvis off the floor. Allow your arms to rest by your sides. Your body should form a line from the knees to your shoulders.

• As you exhale draw your navel towards your spine. Squeeze your buttocks and engage your hamstrings. Stay up in the position for a full breath. Then exhale and lower your hips back to the floor.