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LOWER BACK PAIN

These are the poses you need to alleviate pain at your lower back—backbends, hip openers, hamstring stretches, twists and core strengtheners. You can read more about the causes of back pain and the different ways these pose work in this article.

BACKBENDS

Bridge Pose
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Bridge

Bridge is a key mountain bike counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Cat Cow
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Cat-Cow

Cat-Cow is key for mountain bikers to mobilise the lumbar, thoracic and cervical spine, relieve tension in the back and neck, and improve posture.

Cobra Pose
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Cobra

Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and improves posture.

Puppy Pose
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Puppy

Puppy pose is a key restorative counterpose for mountain bikers that targets the thoracic and releases tension at the lower back.

Snake Pose
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Snake

Snake pose is a great counterpose for mountain bikers to strengthen the mid back, lower back and glutes and open up the shoulders.

Sphinx Pose
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Sphinx

Sphinx pose is a beginner level backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.

Wheel Pose
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Wheel

Wheel pose is an advanced backbend that stretches the front of the body and strengthens the back of the body. Please be careful in this pose.

HIP OPENERS

Dead Pigeon Pose
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Dead Pigeon

Dead Pigeon is a key pose for mountain bikers, to stretch the glutes, TFL, piriformis and external hip rotators, and alleviate lower back pain.

Half-Reclining Hero Pose
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Half-Reclining Hero

Half-Reclining Hero is an advanced quad stretch that stretches the feet, ankles, knees and hip flexors, and can help ease lower back pain.

Low Lunge Quad Stretch
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Half-Twisted Lizard

Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, increases spinal mobility, and can help to alleviate lower back pain.

High Lunge
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High Lunge

High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips, and can help to alleviate knee and lower back pain.

Lizard Pose
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Lizard

Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin, and can help to alleviate lower back pain.

Low Lunge
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Low Lunge

Low Lunge is crucial for mountain bikers, to stretch the hip flexors and act as a counterpose to the riding position. Practice this pose a lot.

Pigeon Pose
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Pigeon

Pigeon pose is a key hip opener for mountain bikers that stretches the hip flexors, TFL and glutes, and can help to alleviate lower back pain.

Reclining Butterfly
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Reclining Butterfly

Reclining Butterfly is a restorative hip opener that focuses on stretching the groin and releasing tension at the lower back.

Wind-Relieving Pose
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Wind-Relieving

Wind-Relieving pose is a crucial pose for mountain bikers to relieve tension at the lower back and stretch the hip flexors—especially post-ride.

Yoga Squat
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Yoga Squat

Yoga Squat is an important hip opener that stretches the groin and glutes and builds strength and mobility in the feet and ankles.

FOWARD BENDS

Child's Pose
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Child

Child's pose is the ultimate restorative pose. It relaxes the front of the body and passively stretches the lower and upper back.

Downward Dog
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Downward Dog

Downward Dog is the quintessential yoga pose. It stretches the ankles, calves, hamstrings and spine, and strengthens the upper and lower body.

Ragdoll
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Ragdoll

Ragdoll is a key pose for mountain bikers to release tension at the lower back and stretch the calves and hamstrings. Bend your knees as much as you...

Reclining Hand-To-Toe
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Reclining Hand-To-Toe

Reclining Hand-To-Toe pose is the safest calf and hamstring stretch in yoga because it takes the lower back out of the equation.

TWISTS

Reclining Spinal Twist
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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for mountain bikers that can help to alleviate lower back, neck and pain in between the shoulder blades.

Seated Spinal Twist
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Seated Spinal Twist

Seated Spinal Twist stretches the outer hips, abs, obliques, back, chest, shoulders and neck and increases spinal mobility.

Thread the Needle
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Thread The Needle

Thread The Needle pose is a warn up twist that increases spinal mobility and can really help to alleviate pain in between the shoulder blades.

CORE STRENGTH

Locust Pose
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Locust

Locust is key for mountain bikers to activate and strengthen the posterior chain—to alleviate low back pain and pain in between the shoulder blades.

Plank Pose
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Plank

Plank pose strengthens the abs, obliques and lower back and is a key pose for alleviating lower back pain and stabilising your posture on the bike.

Side Plank
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Side Plank

Side Plank strengthens the wrists, shoulders, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.

Snake Pose
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Snake

Snake pose is a great counterpose for mountain bikers to strengthen the mid back, lower back and glutes and open up the shoulders.