Cobra pose is one of several yoga postures that benefit a pinched nerve in the lower back.

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A pinched nerve in the lower back takes place when cells surrounding a nerve exert too much pressure and adversely affect nerve function. Conditions including sciatica or a herniated disk in the lower spinal column can result in pinched nerves and cause symptoms consisting of pain, pins and needles or a tingling experience. Yoga can help alleviate such pain, however, although yoga can be normally advantageous, it’s very important to customize each pose based on your specific condition and physical response. Get in touch with a physician and a skilled yoga teacher prior to attempting to exercise yoga as a solution for low pain in the back.

Mountain Pose

Mountain posture, or tadasana, is an easy yet efficient yoga pose to improve overall posture and extend the spinal column. Started by standing with heels a little apart and big toes touching, spreading your toes wide and grounding your feet equally for a company postural base. Activate the thighs and enhance with the legs, utilizing your core to support your lower back and extend the tailbone towards the floor. Draw your shoulder blades towards one another, then launch them down your back so that you’re standing tall but unwinding your shoulders. Hang your arms at your sides and lengthen your neck so that your head is well balanced straight over the center of your hips, as if you’re being draw up-wards by a string. Breathe deeply.

Downward-Facing Dog Pose

Downward-facing dog present, or adho mukha svanasana, is a more complex but effective present that stretches the back, eases spinal pressure and benefits posture and positioning. Conventionally, downward-facing pet is done by beginning on the hands and knees and afterwards pushing up and back through the thighs to produce an inverted ‘V.’ However, if this approach isn’t available to you, or produces or exacerbates reduced pain in the back, customize the posture by putting your hands versus a wall and pushing back to create a 90-degree angle, hinging from the hips and firming with the thighs while keeping your feet hip-width apart and breathing deeply.

Cobra Pose

Physicians Loren Fishman and Mary Pullig Schatz and yoga professional Gary Kraftsow recommend cobra pose, or bhujangasana, as a restorative posture for pinched lower back nerves. According to the post’s author, alternative wellness author Melanie Haiken, cobra posture alleviates pressure on the spinal column by stretching the front body and assists to opens the lumbar and thoracic joints. To do the present, lie face-down on a mat and place your hands straight under your shoulders, palms flat. Pressing the tops of your feet into the floor and activating your thighs, inhale and straighten your arms while drawing your shoulder blades together and down the back, keeping the shoulders away from the ears. Lift your chest, preserve firm thighs and butts, and breathe into the lower back.

Extended Side Angle Pose

Fishman, Pullig Schatz and Kraftsow also suggest prolonged side angle present, or utthita parsvakonasana, to extend the spine and help pinched nerves in the lower back. To perform the pose, step your feet 3 to 4 feet apart, ground into your feet, and reach your arms actively out to the sides. Turn your right foot out to 90 degrees, and turn your left foot in just a little. Bend the right knee directly over the right ankle so that your right thigh is parallel to the floor while keeping the left leg and foot active, and afterwards reach your left arm up so that it’s in line with your left leg and parallel to your left ear, palm dealing with the floor. Reach down with your right arm to touch the floor, or rest your right elbow on your right knee. Turn your head to look upward at your left arm, breathing deeply, extending the right side of your upper body and allowing it to satisfy your right thigh, if possible. Breathe and hold for 30 seconds to 1 minute. Repeat on the left.