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The back plays a crucial role in most of the daily activities, and it is quintessential that you tone the back with specific stretches. The lower back region is crucial for providing support for a variety of pulling and pushing movements, and one should perform specific exercises that target this region as well.
General back exercises work the lower back, but having a targeted workout routine targets the lower back with unrivalled precision and increased accuracy allowing for better activation. However, performing back exercises is not the only solution, and one could perform a host of yoga stretches to activate the muscles and strengthen the lower back. Moreover, performing yoga vastly increases the stability and the overall flexibility of the body.
Let us look closer at the five super effective yoga poses that you could add to your daily routine to target the lower back region with increased accuracy.
#1 Knees to Chest - Apanasana
This relatively simple exercise is ideal for flexing the lower back and could be performed by both beginners and advanced trainers.
Instructions:
Step 1: Lie on the floor in a supine position with the arms on the side and fully extended legs.
Step 2: Raise your legs and bring your knees close to the torso such that they make contact with the chest. Grab the knees with your hands for extra leverage while slightly lifting your head off the floor. You could also add leverage by holding the hamstrings.
Step 3: Hold the contraction for 30 seconds and return to the starting position.
Repeat the stretch for the recommended number of times.
Important tip: You could perform this exercise while placing a small pillow beneath your head if you are facing any difficulty in lifting your head off the floor.
Also, 6 Effective Yoga Poses To Ease Lower Back Pain.
Next up: Seated Forward Bend Pose
#2 Seated Forward Bend Pose - Paschimottanasana
A variation of the standing forward bend pose, the seated forward bend pose works on the lower back with increased accuracy.
Instructions:
Step 1: Sit on the floor with a straight back and extend your legs fully forward. Ensure that you keep your feet close to each other throughout the duration of the exercise.
Step 2: Bend forward without lifting your glutes off the floor. Continue this motion until you touch your feet with the hands. You could bend your knees if you are facing any difficulties while bending forward.
Step 3: Hold the contraction for 30 seconds and return to the initial position.
Perform the exercise for the recommended number of times.
Important tip: You could also perform this exercise while using only a single leg for a simpler movement.
Next up: Extended Puppy Pose
#3 Extended Puppy Pose
The exercise not only stretches the spine but also works on the deltoid muscles found in the shoulders.
Instructions:
Step 1: Sit on the ground using your knees with a straight back. Rest your body on the knees and the toes.
Step 2: Bend forward without raising your knees until your chin touches the floor. Fully extend your arms until they are parallel to the body while ensuring that the thighs are perpendicular to the floor.
Step 3: Hold the position for one minute and return to the initial position.
Repeat the stretch for the recommended number of times.
Important tip: Do not rush through the pose and focus on a smooth and controlled motion.
Next up: Supine Twist
#4 Supine Twist - Supta Matsyendrasana
Instructions:
Step 1: Lie on the floor in a supine position with fully extended arms and legs. Keep the arms on the side and perpendicular to the body while positioning your legs close to each other.
Step 2: Bend your left knee and cross it over the right leg. Hold the left knee using the right arm for added leverage.
Step 3: Hold the position for 30 seconds and return to the initial position. Perform the same motion on the other side to complete one rep.
Repeat the stretch for the recommended number of times.
Important tip: People with a history of back injuries should exercise caution while performing the supine twist.
Next up: Plow Pose
#5 Plow Pose - Halasana
This advanced yoga pose greatly strengthens the spine and is ideal for targeting the lower back. Additionally, the exercise activates the deltoids and the neck muscles.
Instructions:
Step 1: Lie on the floor in a supine position and keep your feet close together. Place your arms on the side and parallel to the body.
Step 2: Lift your legs and hips towards the ceiling while planting the head and the neck firmly on the floor. Perform this motion until the torso is perpendicular to the floor. Ensure that the hips are positioned directly above the shoulders.
Step 3: Continue moving your feet until the toes touch the floor over your head. People facing any strain in the back should avoid this step.
Step 4: Hold the contraction for 30 seconds and return to the initial position.
Repeat the pose for the recommended number of times.
Important tip: Beginners must take the help of a professional while performing the plow pose.
