Morning Yoga Stretch for Lower Back Pain

Lower back pain is a common issue that many of us face, especially those living with endometriosis. Starting your day with a gentle yoga stretch can help release tension, improve flexibility, and set a positive tone for the day. In this blog post, I'll share a quick 10-minute morning yoga routine designed to relieve lower back pain, along with the benefits of each pose.

Poses and Benefits:

Spinal Twist:

Benefits: Releases tension in the lower back, improves spinal mobility, and promotes relaxation.

Description: Lie on your back with your arms extended out to the sides. Bring your knees to your chest, then gently lower them to one side while keeping your shoulders grounded. Hold for a few breaths, then switch sides.

Bridge Pose:

Benefits: Strengthens the lower back, glutes, and hamstrings, improves posture, and opens the chest.

Description: Lie on your back with your knees bent and feet hip-width apart. Press your feet into the mat and lift your hips towards the ceiling. Hold for a few breaths, then lower down slowly.

Seated Cat and Cow:

Benefits: Improves flexibility and mobility in the spine, relieves tension in the lower back, and promotes relaxation.

Description: Sit with your legs crossed and hands on your knees. Inhale to arch your back and look up (Cow Pose), exhale to round your spine and tuck your chin (Cat Pose). Continue for a few breaths.

Lunge Twist:

Benefits: Stretches the hips and lower back, enhances spinal rotation, and improves balance.

Description: Step one foot forward into a lunge position, place your opposite hand on the mat, and twist your torso towards the bent knee. Hold for a few breaths, then switch sides.

Standing Forward Fold:

Benefits: Stretches the hamstrings, calves, and lower back, relieves tension, and calms the mind.

Description: Stand with your feet hip-width apart, hinge at your hips, and fold forward, allowing your head and arms to hang. Hold for a few breaths.

Malasana (Yogi Squat):

Benefits: Opens the hips, stretches the lower back, and improves flexibility and balance.

Description: Squat down with your feet wider than hip-width apart, bring your hands together at your chest, and use your elbows to gently press your knees apart. Hold for a few breaths.

Butterfly Pose:

Benefits: Stretches the inner thighs and lower back, improves flexibility, and promotes relaxation.

Description: Sit with your feet together and knees bent, gently press your knees towards the mat, and fold forward. Hold for a few breaths.

Incorporating these gentle yoga poses into your morning routine can make a significant difference in relieving lower back pain and improving overall well-being. Remember to listen to your body, move within your limits, and enjoy the process of nurturing your body and mind.

These poses are designed to release tension, improve flexibility, and promote relaxation. Perfect for anyone dealing with lower back pain or looking to start their day with a calming stretch. Follow the link to my YouTube video for the full routine!