Using yoga blocks for lower back pain can be an effective way to support your body in certain poses and stretches, allowing for better alignment and reducing strain on the lower back. Here are some ways you can use yoga blocks to help alleviate lower back pain:
Supported Bridge Pose:
- Lie on your back with your knees bent and feet hip-width apart.
- Place a yoga block under your sacrum (the flat bone at the base of your spine), starting with the block on its lowest height.
- Relax onto the block, allowing your lower back to release and soften.
- You can adjust the height of the block to find the most comfortable position for your lower back.
Supported Child's Pose:
- Begin on your hands and knees in a tabletop position.
- Place a yoga block between your feet.
- Sit back onto your heels, allowing your forehead to rest on the mat or a folded blanket.
- The block supports your hips and helps to elongate the spine, providing relief to the lower back.
Supported Forward Fold:
- Stand with your feet hip-width apart.
- Place a yoga block on its lowest height in front of you.
- Hinge at your hips and fold forward, allowing your hands to rest on the block.
- The block helps to bring the ground closer to you, allowing for a gentler stretch in the hamstrings and lower back.
Supported Twist:
- Sit on the floor with your legs extended in front of you.
- Bend your right knee and cross it over your left leg, placing your right foot on the floor outside your left thigh.
- Place a yoga block on the floor behind your right hip.
- Inhale to lengthen your spine, then exhale and twist to the right, placing your left elbow on the outside of your right knee.
- Use the block to support your lower back and help you deepen the twist without straining.
Supported Sphinx Pose:
- Lie on your stomach with your elbows directly under your shoulders and forearms flat on the mat.
- Place a yoga block under your forearms for support.
- Press into your forearms to lift your chest and elongate your spine.
- This pose helps to strengthen the muscles along the spine and alleviate tension in the lower back.
Remember to listen to your body and only go as far as feels comfortable. If you experience any pain or discomfort, ease out of the pose and try a gentler variation. Yoga blocks are excellent props for modifying poses to suit your body's needs and can provide valuable support during your practice.
Best Yoga Blocks in November 2024
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Rating is 5 out of 5
Manduka Yoga Cork Block - Yoga Prop and Accessory, Good for Travel, Comfortable Edges, Lightweight, Extra Firm Cork, 4" x 6" x 9" (10 x 15 x 22.5 cm) (Pack of 2)
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MANDUKA CORK BLOCK: Made of sustainable cork, this high-quality cork yoga block has a firmness not found in foam blocks and allows you to feel secure in the support it provides. Easy to grip textured surface-- Great for beginner to advanced yogis
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SAFE AND EFFECTIVE: Improve your practice by using blocks to maintain proper alignment, deepen your stretches, and to help stay safe by reducing injury and muscle strain. Perfect for restorative yoga classes, Pilates, meditation, fitness and exercise
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LIGHTWEIGHT AND STURDY: Cork blocks have a firmness and support not found in foam blocks. Featuring a rounded edge for maximum comfort, support, and grip. Manduka’s Cork Yoga Block weighs less than coarse-grain cork commonly used for blocks
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SUSTAINABLE CORK: Cork is a renewable, sustainable material. Responsibly made with no toxic chemicals produced during harvesting or manufacturing. Manduka is committed to creating responsibly sourced products while minimizing environmental waste
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PRODUCT DETAILS: 9" x 6" x 4" Cork yoga block; Pack of 2; Keep your blocks looking great by wiping down after each use with Manduka's Botanical Cleaner
2
Rating is 5 out of 5
Gaiam Essentials Yoga Block (Set Of 2) - Supportive Latex-Free Eva Foam Soft Non-Slip Surface For Yoga, Pilates, Meditation, Grey
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Stability plus balance: Yoga blocks provide the stability and balance needed in your practice to help with optimal alignment, deeper poses and increased strength
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Durable supportive foam: These lightweight and supportive foam blocks are constructed of a durable foam with a nonslip surface and beveled edges for easy gripping. Premium blocks are 50 percentage denser than standard EVA blocks
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Modify plus align: Use under your hands, feet or seat (meditation) to ensure the proper alignment needed in order to safely support and modify poses to suit your level of flexibility If you feel tight, don't risk injury and grab a block or two
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Extend plus deepen stretches: Blocks make for the ideal yoga prop and companion, as they are an important tool in your practice to help extend, support and deepen your stretches while also working to increase your range of motion
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Care info: Spot clean with mild detergent towel or air dry (Dimensions: 9 inches W x 6 inches H x 4 inches D / Weight: 4.6 ounce) Sold as 2 Pack
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Rating is 5 out of 5
Hugger Mugger Big Blue Foam Yoga Block
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About the size of a block and a half
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Lightweight and easy to Transport
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Beveled edges are comfortable for Supported and restorative poses
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Great for taller or less flexible yogis
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Rating is 5 out of 5
Manduka Yoga Recycled Foam Block - Yoga Prop and Accessory, Comfortable Edges, Lightweight, Firm, Non Slip Recycled Foam, Midnight Blue, 9" x 6" x 4" (22.5 x 15 x 10 cm)(Pack of 2)
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RECYCLED FOAM YOGA BLOCK: Step up your routine with the unbeatable style, comfort and support of Manduka’s Recycled Foam Block. Great for yoga, barre, pilates, and home fitness. Lightweight and portable for home exercise or at the gym or studio
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STABILITY AND BALANCE: Featuring slip-resistant contoured edges for comfort, firm stability, balance and support in any yoga pose. Great for beginner to advanced yogis. High-density foam is durable and more firm, less squishy than other yoga blocks
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SAFE AND EFFECTIVE: Improve your practice by using blocks to maintain proper alignment, deepen your stretches, and to help stay safe by reducing injury and muscle strain. Perfect for restorative yoga classes, Pilates, meditation, fitness and exercise
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SUSTAINABILITY: Manduka's recycled yoga blocks contain between 50% - 75% recycled post-industrial and post-consumer EVA foam for lightweight comfort with a conscience. High-performance sustainable fitness accessories to minimize environmental impact
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PRODUCT DETAILS: 9” x 6” x 4”; Pack of 2; Weighs 0.9 lbs. To clean: Wipe with a damp cloth or with an organic household cleaner such as a 50/50 organic apple cider vinegar & water solution. Midnight Color
