Hi, I'm Natalie, and today I'm going to show you guys gentle yoga poses for lower back pain relief. Yoga can have multiple benefits that can help reduce low back pain. It can help heal injuries. It can help speed up recovery from an injury. It can help prevent re-injury. It can help you maintain your normal level of function and activity throughout the day. If any of these exercises worsen your symptoms or cause new symptoms, please discontinue and consult with your medical provider.

First one I'm going to show you guys is a Cobra Pose. This will be performed on your belly, either on the ground, on a mat, or on a bed-- wherever you're comfortable.

Start with your hands about shoulder width apart, and as you exhale, push your upper body off the ground. Go as far as you can go comfortably, looking for a nice stretch through the front of the body and some pressure in the low back. Hold this position for about 10 seconds.

And lower yourself back down. You can work performing this for 10 seconds 10 times total. The next stretch I'm going to show you guys is a Cat Pose. This will be performed on your hands and knees, keeping your shoulders or your hands and your knees about hip and shoulder width apart. You're going to engage your lower abdominals, inhale, and roll your spine under you, pushing your back towards the sky.

Hold that position for about 5 seconds, of work at performing 10 times.

In general, yoga is a really safe and effective treatment for most people with low back pain. To learn more about lower back pain, please visit us at spinehealth.com, and be sure to subscribe to our channel for more videos like this one. Thank you for watching.

Dr. Natalie Ullrich is a physical therapist specializing in orthopedic and sports medicine at Plymouth Physical Therapy Specialists. She is passionate about treating each individual as a whole.

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