Yoga for Back Pain

Everyone has had back pain. Whether you carried something heavy the day before, slept in the wrong position, or simply struggle with back pain in your daily life, we’re here to help you relieve your discomfort and feel your best.

Yoga is an easy way to target and heal discomforts in your body. Allowing you to get in touch with your mind and body, yoga can help you discover just where the pain originates and heal it the right way. Yoga can also help relieve you from stress that may be making the pain more irritating, helping you better deal with aches and pains in the future.

While yoga in general can help strengthen and relieve the body, there are a few poses that can specifically help with your back. Try these seven poses to help heal your back pain and prevent injury later on.

1.Cat-Cow

The cat-cow pose is a simple pose that can be used to engage and stretch your back. It is good for people with a lot of pain because the stretch is gentle, and the movement can be slow.

To do this pose start on your hands and knees. Align your core so that it is parallel to the ground. Next, inhale and arch your back so that your stomach drops lower to the floor. Hold this pose for as long as you please, then curve your back the other direction, lifting your hips as you exhale. You can continue switching between these two poses at your own pace, focusing on the stretch in your back as you do so.

This pose is known for opening the spine and can help target pain in every part of the back

2.Childs Pose

Childs Pose is another pose that is good for people with any type of pain. It is gentle on the back but can help to elongate the spine and upper back muscles.

To do this pose start on your hands and knees. Spread your knees wide as you feel comfortable, and sit back onto your feet, keeping your hands stretched out in front of you. Allow your body to relax and your weight to sink into the floor as you place your forehead on the mat in front of you.Hold this pose as long as you’d like but remember to take deep breaths and keep reaching forward as you do it.

Unlike other poses, this pose helps relax the muscles in the back rather than engage them. It is great for stretching and destressing the body.

3.Cobra Pose

Cobra pose allows you to stretch your back and core muscles while also opening up your chest. A lot of times back pain can be caused by tightness in your chest and core, so targeting these areas may benefit you more than you think.

To practice this pose, first start laying on your stomach. Place your hands underneath your shoulders and push your chest up until your back is arched. Inhale as your upper body rises and stretch as far as you feel comfortable. Hold this pose and notice how your back and body feels as you stretch more or less. Doing this pose a couple times a day can help increase flexibility in your back and core, preventing future injury.

Cobra pose can feel great on an aching back but remember to listen to your body and not push it too far because this type of stretch can strain the lower back if done incorrectly.

4.Locust Pose

The locust pose is mainly used to strengthen back muscles, but it can also help you learn to better control your mind and body.

To practice the locust pose, start laying on your stomach with your hands by your sides. At the same time, lift your shoulders and legs off the mat, forming a U shape with your body. Keep your legs straight and your shoulders back as you do this, and you should feel tension in your upper back. Hold for a few seconds before releasing. For even more of a stretch, transition from this pose to superman a few times and then rest.

This pose is great if you are looking to strengthen and define your back muscles. In time it can help improve your posture as well

5.Downward Facing Dog

Downward facing dog is one of the most common yoga poses used in flows and classes. This full body stretch is great for relieving back pain and improving circulation through the body.

To do this pose, start in a plank position. Make sure that your feet and hands are balanced and that you are not slipping on your floor or mat. Next, shift your weight backward and lift your hips in the air. Your body should form an upside-down V shape, and you should begin to feel a stretch in your upper back and hamstrings. You may want to transition back and forth between downward dog and plank position for greater strengthening and a deeper stretch.

Downward dog helps to build strength throughout the body, and it is the perfect exercise to relieve pain now and prevent it in the future.

6.Sphinx pose

The sphinx pose is very similar to the cobra, and stretches the same muscles, but you might find that it puts less strain on the back and shoulders.

To do the sphinx pose, start laying on your stomach. Then, instead of placing your hands under your shoulders, push your chest up and keep your elbows on the ground. Try to keep your arms bent at a 90-degree angle with your elbows directly under your shoulders. This allows for a gentler stretch through the back and core without using as much arm strength.

This pose is great for anyone looking to stretch the lower back, but worried about injury or pain. It gives you more control over your body and is a simple way to transition into more difficult exercises.

7.Camel Pose

The camel pose is a much more difficult pose, but it has many benefits. Improving balance and engaging the entire body, this pose is a wonderful pose for someone who is already flexible and looking for a deeper stretch.

To practice this pose, start on your knees. Reach your arms back and try to touch your ankles with your hands, bending your back as you do so. Keep your head facing the ceiling, and possible try to look back at the wall behind you.

This can be a very strenuous stretch, but it is very good for stretching the back and abdominal muscles. Practice this pose carefully and listen to your body as you move. Yoga poses for back pain.