Heal Back Pain With Yoga Poses

Amy Goodrich

11 years ago

Most people will experience back pain at some point in their life. Back pain is often caused by overuse, injuries, stress, incorrect lifting or sitting position. Research has shown that moving more, gentle stretches, and strengthening your back muscles can be the best medicine to prevent and cure chronic back pain.

These 10 simple yoga stretches will help you to strengthen your back and avoid future issues. They are easy and can be done from the comfort of your own home. They will improve the mobility of your spine, strengthen your spine muscles, and improve balance and strength.

In the past, I struggled with lower back pain due to an incorrect sitting position at work. Since I have been practicing yoga on a daily basis, I’m free of back pain.

IMPORTANT NOTE: If your back pain is severe, talk to your doctor or chiropractor first. Also, these stretches should not hurt. If they do go a bit less deep or adjust the pose.

ALSO READ: Discover 15 Powerful Natural Painkillers Found In Your Kitchen (With Pain Relieving Chai Tea Recipe)

Tips to get you started

Wear comfortable clothes.
Do not force your body into position. These exercises should not hurt.
Move slowly into the position to avoid muscle tears.
Stretch on a flat surface and make sure there’s enough space to move freely.
Repeat some of those exercises 2 to 3 times a day to strengthen your back and avoid back pain in the future. Repeat each pose for a minimum of 3 times and a maximum of 5 times each.

1. COBRA POSE

Keeps the spine supple and flexible. Strengthens the muscles around your spine

Lie flat on the floor on your tummy, with your legs stretched on the floor, heels together.
Spread your hands to the side of your body. While taking a deep breath straighten your arms and push your torso up.
Bend your back and pull your shoulders back. Shoulders should be positioned just under your wrists.
Hold this position for 10-20 seconds.
Go back out of position while exhaling.

2. DOWNWARD-FACING DOG

Strengthens the entire back and spine.

Start this pose out of a sitting position. Sit on your hands and knees, shoulders above your hands and hips above the feet. Fingers spread.
Then lift your hips up while exhaling, your body forms a big V.
Bring your shoulders and chest forward and put the weight of your legs into your heels. Flatten your feet.
Make sure your arms and body are in one line. Keep your back, legs, and arms as straight as possible. Do not overstretch yourself.
When your body is up, try to maintain this position for at least 5 seconds and build this up during your next sessions till one minute. Breathe normally when holding the position.
While you pull your hips up inhale and exhale while going back to the seated position after the holding stage.

3. CAT AND COW POSE

Give your back, neck, and torso a good stretch.

Start on all fours. Keep your wrist under your shoulders and knees straight under your hips.
On an exhale, round your back (cat).
While inhaling, come back the middle and in one fluent movement lift your seat bones and chest upward, while your belly sinks to the floor.
Exhale while going back to the cat pose.
Repeat 10 times.

4. BRIDGE POSE

Stretches and strengthens the back.

Lie on your back with your knees bend, and arms next to your body (palms facing down).
On an inhale push your pelvis and chest bone up.
Stay here for 5 seconds and come down on an exhale.
Repeat 5 times.

5. STANDING FORWARD BEND

This pose will give you more flexibility and strength in your spine, legs, and hips and brings more blood to your brain.

Stand with your feet and hands together and take a slow and deep breath while raising your hands above your head.
Then slowly exhale and bend your body forward from the hips. Try to keep a straight back as long as possible. Keep your legs straight and reach for the ground.
Go as far as you can and hold this position for 5 seconds, breathe slowly in and out while holding this position. If you gain more experience in this exercise, go to 30 seconds or more.
To end this posture, take a slow and deep breath while rolling your body back up to a straight position.
Repeat 3 to 5 times.

The aim of your next sessions is putting your hands flat on the ground or wrapped up under your toes. Another thing you can try is reaching for the back of your ankles. This may take a while to master, so don’t worry when this is not progressing that fast.

Find more poses to heal back pain with yoga below!



Join the EatLove.Live tribe below & get 3 FREE ebooks!

6. SPINAL TWIST

Removes stiffness in the lower back.

Lie on your back with your knees bent and arms wide (T-position).
Cross your right leg over your left and let them sink to the left on an exhale. Turn your head to the right.
Stay for 4 breath and come back in starting position on an inhale.
Repeat on the other side.

7. HALF LORD OF THE FISHES POSE

This posture is an excellent way to tone and energizes spinal nerves and ligaments. It increases flexibility of your hips and spine and relieves symptoms of a backache,

Start this pose out of sitting position with your legs stretched in front of you.
Bend your knees in front of your torso with your feet flat on the ground.
Lower your left knee to the side until your leg touches the ground. And tuck your foot next to your right buttock.
Then cross your right leg over your left knee and put your foot flat on the ground behind your left knee, your right knee has to point upwards.
Let the air flow out of your lungs and take a twist to the insight of your right thigh.
Press your right hand down on the floor behind your right buttock. Place your left arm in front of your right leg. Elbow and knee are touching each other and grab your left knee.
Twist your body a bit more, keep your spine straight and look over your right shoulder. Watch out to not overstretch here; this is a posture that needs a lot of flexibility of your limbs. Make sure your right foot stays flat on the ground and make the twist out of your waist rather than out of your neck.
Hold this posture for 30 seconds and build this up to one minute after a few sessions. With every breath, try to twist a bit more. Concentrate on moving your whole spine.
End the exercise on an exhale, counter twist your body and release your legs out of position. Take a few good breaths to let your body rest and do this exercise again but now twist to the left.

8. RECLINED BIG TOE POSE

This is an easy and efficient posture to improve the health of your back and spine and it stretches your legs.

Lie on your back, stretch your legs while pointing your toes straight up.
When exhaling pull your right knee to your chest and fold a strap or towel around your feet.
Pull your foot straight up while holding the strap with both hands.
Grab the belt higher and higher until your arms are stretched as well. Keep your shoulders on the ground and extend your leg a bit further.
Hold this position for 30 seconds in your first session and build up to several minutes later on.
Relaxed your leg again and put it back on the mat and repeat this exercise with your other leg.

9. PIGEON

Relieve nerve tension and ease chronic low back pain.

Start on all fours in a squared table pose.
Bring the right knee forward toward your right hand.
Angle your right knee at 2 o’clock.
Slide your left legs as far back as you can in one straight line with your hip.
Keep your hips square to the floor.
OPTIONAL: To intensify the stretch, slide right foot forward, little by little. Remember stretching should not hurt. With some practice, you should be able to bring your foot parallel with the front edge of your yoga mat.
Depending on how this feels, your torso can be upward while your hands are on the floor, or you can sink down and rest on your forearms, or even rest the chest on the floor with your arms stretched in front of you. Make sure to keep your spine straight in all 3 options.
Stay here for 10 breaths or as long as 5 minutes.

10.LEGS UP THE WALL

It has soothing and restorative effects on your nervous system and eases fatigue in your muscles.

Lie down next to the wall and breathe deeply and steady.
While on an exhale swing your legs up onto the wall. Your heels and sitting bones must touch the wall if not having any discomforts in doing so.
Bend your knees slightly to avoid locking the kneecaps. Keep the spine straight and press your shoulders to the floor. Your arms are in a resting position next to your body.
Close your eyes and focus on your breathing.
Hold for 5 to 10 minutes.
Come out of position by rolling to the side and stay there for a couple of breaths.
Go back to a sitting pose and feel its restorative effect on mind and body.

Again yoga and stretching should not hurt. See how far you can go and do not overstretch. Make sure to contact your doctor if you are having severe pains before starting these exercises.

Have fun and I’m sure if you keep repeating a few of these exercise on a daily basis you should feel the improvement quite quickly.

ALSO READ: How To Relieve Back Pain By Massaging Your Feet