Are you tired of nagging low back pain that just won't seem to go away? If so, you're not alone. Many people struggle with discomfort in the lower back, and finding relief can sometimes be a challenge. However, the solution might be closer than you think.

In this blog, we'll explore a simple yet highly effective tool for alleviating low back pain – the yoga bolster. Discover how this versatile yoga prop can become your best friend on the journey to a pain-free back, helping you find comfort, support, and relief through a series of rejuvenating poses and stretches. Say goodbye to those persistent aches and hello to a more comfortable and pain-free you with the help of a yoga bolster.

What is a yoga bolster?

If you're new to bolsters, they are simply long, rectangular cushion that can provide support and comfort in various yoga poses.

Ajna Wellbeing's yoga bolsters are expertly crafted from multiple layers of eco foam to be firm on the inside, and softer around the outside. This means, unlike other brands, our bolsters will hold their supportive shape while still being comfortable. The eco foam is also very lightweight in comparison to buckwheat or kapok filled bolsters, making them super easy to manoeuvre between positions or carry with you to class- this is especially important for anyone experiencing back pain. 

Let's explore five gentle yoga bolster poses you can use to help alleviate low back pain.

1. Supported Child's Pose: Child's pose is a gentle and restorative pose that can help to stretch out the lower back muscles. To modify this pose with a bolster, place the cushion lengthwise on your mat and sit on the edge of it. From there, lower your chest down onto the bolster and extend your arms out in front of you. Allow your hips to sink back towards your heels and hold for several deep breaths.

2. Supported Bound Angle Pose: Bound angle pose is a seated pose that can help to stretch out the inner thighs and hips. To modify this pose with a bolster, sit on the cushion with your back straight and your legs extended out in front of you. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. Use your hands to press down on your thighs, or to hold onto your ankles for a deeper stretch.

3. Supported Bridge Pose: Bridge pose is a great way to release tension in the lower back. To modify this pose with a bolster, lie on your back and place the bolster under your sacrum (the triangular bone at the base of your spine). Hold for several deep breaths.

4. Supported Supine Twist: A supine twist is a great way to stretch out the muscles in your lower back and hips. To modify this pose with a bolster, lie on your back and place the cushion lengthwise along your spine. Bring your knees in towards your chest, then let them fall to one side, keeping your shoulders on the ground. Hold for several deep breaths, then switch sides.

1. Supported Seated Forward Fold: Forward folds are a great way to stretch out the muscles in the back of your legs and lower back. To modify this pose with a bolster, sit with your legs outstretched in front of you. Raise your hips with a blanket if you need. Hinge at your hips and allow your upper body to fold over the 1 or more bolsters, keeping your knees bent as needed. Hold for several deep breaths, then slowly roll back up to standing.

Remember to listen to your body and only do what feels comfortable. It's always a good idea to consult with a healthcare professional or certified yoga instructor before starting any new exercise routine. With regular practice, using a yoga bolster can be a helpful tool in relieving low back pain and improving overall flexibility and mobility.