5 Yoga Poses to Relieve Low Back and SI Joint Pain

5 Yoga Poses to Relieve Low Back and SI Joint Pain

If you’re experiencing low back pain or sacroiliac joint pain, one possible path to relief for you might be to try some yoga moves. Below, we have six exercises and stretches for you to try to get some relief for low back pain and possible sacroiliac joint pain.

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#1 – Cat-cow

Begin in a four-point position, with your hands underneath your shoulders and your knees underneath your hips. Contract your abdominal area. Bring your head up slowly and arch your midback. Then, alternate by rounding out your midback and dropping your head toward the floor. Repeat the movement, alternating directions.cat-cow

Cat-cow

Start with one set of 10 repetitions in each direction. The intensity of this exercise is light to moderate, depending on your physical ability.


#2 – Child’s Pose

Begin in a four-point position, with your hands underneath your shoulders and your knees beneath your hips. Tighten your abdominal area. Shift your hips back to your feet while extending both arms out front. Drop your head to the floor, relaxing your midback area for a light stretch. Hold for 10 seconds. Return to the starting position.

child's pose

Child’s Pose

Start with one set of 1 repetition, holding for 10 seconds. The intensity of this exercise is light.


Alternative Exercise

#2A – Knee to Chest

Lie on your back on the floor, maintaining proper alignment with your head, shoulders, hips and legs。 Tighten your core and bring your knees toward your chest。 Use your hands to pull your knees closer to your body and hold this position for 10 seconds。 Relax and return to the starting position。 To intensify the stretch, you can also pull your bent knees slightly out to the sides。

knee to chest

Knee to Chest

Start with one set of 1 repetition, holding for 10 seconds。 The intensity of this exercise is light to moderate, depending on your physical ability。


#3 – Figure 4

Lie on your back with your knees bent and your feet flat on the floor. Cross one foot over the opposite knee and raise both legs, holding your lower leg with both hands.  Pull your knee closer toward your body to intensify the stretch. Hold this position for 10 seconds. Relax, return to the starting position and repeat the movement on the opposite side.

figure 4

Figure 4

Start with one set of 1 repetition on each side, holding for 10 seconds. The intensity of this exercise is light to moderate, depending on your physical ability.


#4 – Supported Bridge

For this exercise, you can use a rolled towel, pillow, yoga block or any other item that can support your lower back in a bridging position. Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place the rolled towel under your low back and pelvic area, then place both hands at your sides. Hold this position for 10 seconds. Remove the rolled towel and return to the starting position.

supported bridge

Supported Bridge

Start with one set of 1 repetition, holding for 10 seconds. The intensity of this exercise is light.


#5 – Spinal Twist

Lie on your back on the floor with your knees bent and your feet flat on the floor。 Place your arms at your sides。 Straighten one leg, then twist through the low back, pelvis, and spine to bring your bent knee across your body toward the floor。 Hold this position for 10 seconds。 Return to the starting position and repeat the movement on the opposite side。

spinal twist

Spinal Twist

Start with one set of 1 repetition on each side, holding for 10 seconds. The intensity of this exercise is light.

Give these six yoga moves a try and see if you aren’t able to reduce or get rid of any low back pain or sacroiliac joint pain that you may be experiencing.

Yoga is an amazing way to keep your body healthy and energized. Make sure to check out 12 Yoga Poses to Wake Up Energized and Start Your Day Off Feeling Fresh!

12 Yoga Poses to Wake Up Energized and Start Your Day Off Feeling Fresh