Nearly 85 percent of adults will experience some kind of lower-back pain in their life…according to a frequently quoted Canadian survey from the late 1990s. The harsh reality is that almost everyone is burdened with Lower-back pain some point. The good news is that some gentle stretching and strengthening can help alleviate pain. “Even a little yoga can go a long way,” says Alyx Walkinshaw, a yoga instructor behind the book and app Yoga for Seniors and Adults.
“I really identify with the beginning yoga practitioner and with making the practice accessible to everyone. No matter how busy you get, yoga can help bring you back into balance,” Alyx Walkinshaw
Here, she walks us through a sequence of nine poses that will help mitigate and prevent persistent lower-back pain.
- Roll Down/Roll Up with a Forward Fold – What It Does: This movement is a great way to warm up your entire spine, lower back, hamstrings, calves, and ankles. Start your practice here to open the areas of the body you’ll be working in this sequence.
- Wide-Leg Forward Fold – What It Does: This pose stretches the inner legs, back of the legs, and spine.
- Pyramid Pose – What It Does: This pose strengthens the legs while stretching the hamstrings and improving posture and balance.
- Down Dog – What It Does: Down Dog stretches the shoulders, hamstrings, calves, and arches of the feet.
Like to see 5 more poses and some more demonstration photos?