yoga-back-pain

Back pain is one of the most common disturbances around the world, but with the stretching and strengthening of yoga postures, we are able to relieve the soreness in our backs and return to our proper alignment. 

Below are some yoga poses and stretches to help you get started in gently relieving back pain, but as always, practice with great caution and listen to your body at all times. Use a block and strap to provide modifications in the poses (if you do not have a strap try using a dog leash or a belt). Please consult with your doctor before starting a new fitness regimen, especially if you have severe pain. 

 

Cat/Cow

yoga-back-pain

Level: Beginner

Benefits: Relieves low back pain, stretches the spine, neck and back.

 

Child's Pose

yoga-back-pain

Level: Beginner

Benefits: Relieves back and neck pain when the head/torso is supported. Stretches the hips, thighs, and ankles. Calms the mind, relieves stress and fatigue.

 

Downward Facing Dog

yoga-back-pain

Level: Beginner

Benefits: Relieves back pain, headache, insomnia, symptoms of menopause, menstrual discomfort, and strengthens shoulders, hamstrings, calves, arches, hands. Therapeutic for high blood pressure, flat feet, sciatica, asthma and sinusitis.

 

Sphinx

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Level: Beginner

Benefits: Stretches the belly, relieves tension in low back.

 

Head-To-Knee

yoga-back-pain

Level: Beginner

Benefits: Strengthens the back muscles, stretches the spine, shoulders, hamstrings and groins. Relieves symptoms of menopause, menstrual discomfort and anxiety.

 

Seated Twist

yoga-back-pain

Level: Beginner

Benefits: Stretches the shoulders, hips, back and neck

 

Seated Forward Bend

yoga-back-pain

Level: Beginner

Benefits: Stretches the hamstrings, calves, hips, and entire back side of the body. Reduces fatigue, anxiety, headache and is therapeutic for high blood pressure, asthma and sinusitis.

 

Bridge

yoga-back-pain

Level: Beginner/Intermediate

Benefits: Strengthens the lower back, reduces backache, anxiety or headache. Therapeutic for asthma, high blood pressure, sinusitis and osteoporosis. The chest, neck and spine are stretched as the lungs, thyroid and abdominal organs are stimulated.

 

Supine Twist

yoga-back-pain

Level: Beginner

Benefits: Stretches the lower back and spine. Releases stress and stimulates the kidneys, intestines, abdominal organs and bladder.

 

Reclining Knees-To-Chest

yoga-back-pain

Level: Beginner

Benefits: Soothes lower back pain and relieves digestive and menstrual problems. Relieves symptoms of IBS.