4 Yoga Poses That Will Show Some Love to Your Lower Back

Whether you’re traversing trails or doing high-speed exercise, the repetitive motions of running can cause your lower back to become tight and tight. These four unique yoga poses are beginner-friendly yet effective enough to keep you coming back. Just a few minutes of yoga can do wonders in relieving stiffness and increasing back stability; Chosen specifically for runners, these poses target the muscles that keep your back healthy and strong. And if the recommended time in each pose seems too long, don’t worry – reduce it to suit what you’re comfortable with and enjoy a yoga session that truly meets your body’s needs.

Banana pose

Banana pose is a gentle way to stretch the spine and relax it at the same time. tight hip flexors and side muscles, which can often cause tension in the lower back.

Lie on your back and extend both arms overhead along the mat.

Shift your legs and upper body slightly to the right, creating a crescent or banana shape.

Hold for one to two minutes on each side, breathing deeply to release tension on your sides.

Retracted number four

This pose targets the glutes and outer thighs, which are common tight spots for runners. Releasing these areas can reduce pressure on small of the back.

Lie on your back, bend your knees and place your feet on the floor. Cross your right ankle over your left thigh, forming a “4” figure.

Grasp the back of your left thigh and gently pull towards you.

Hold for one to two minutes on each side, allowing your hips to relax.

Sphinx pose with pelvic tilt

Adding a pelvic tilt to Sphinx pose gives a gentle workout to the lower back while also opening up the chest and abdomen, which can improve posture and stability when running.

Lie on your stomach, elbows under your shoulders. Press your palms and forearms into the mat, lifting your chest a few inches off the mat into Sphinx pose.

Slightly tilt your pelvis towards your navel to engage your core– You won’t be moving your body much, but you should feel a slight shift as you build up your core muscles.

Hold for one to two minutes, taking slow, deep breaths.

Twisting on the back with lifting

This twist targets the lower back and gluteal areas, where runners often feel tension. Raising the opposite leg adds a subtle interaction with the core that stabilizes the lower back and can help reduce stiffness.

Lie on your back, pull your right knee towards your chest and point it across your body to the left. Relax as you stretch, moving your head away from your feet to deepen awareness of your entire body.

Raise your left leg a few inches off the ground for an extra stretch.

Hold for one to two minutes on each side, allowing your spine will relax.

If you’re new to (or returning to) yoga, be sure to pay attention to what your body is telling you—while it’s normal to feel a deep stretch, if you notice numbness or tingling, stop the stretch immediately and adjust. your positioning. It’s also always a good idea to get the go-ahead from your favorite medical professional before adding anything new to your routine.