You might be wondering how to ease back pain? There are a number of yoga poses that can help you from day one. In time, you will be pain-free, more flexible and gain stamina too!
You will not regret learning about yoga for back pain! These exercises help you to gain You can do these practices for life. Continue reading as we explore these stretches for lower back pain relief. If you do them correctly, your back pain will be a thing of the past.
Yoga Exercises For Lower Back Pain Relief
There can be a number of reasons why you experience back pains. However, sometimes the pains result from aging, recurring movement, poor posture and of course, injury.
We advise that before you begin any exercise regimen, please check with a medical professional.
Most doctors understand that engaging in frequent stretching can help to alleviate your symptoms and help your back muscles get stronger. Yoga for back pain relief is just the way to do so!
Your spine, inner legs, hamstring, and legs will become more relaxed and less tense.
20 Yoga Poses for Lower Back
Different yoga poses can be used to assist with relieving pain in different areas of your back.
These yoga postures include:
- Easy Pose – this is the best way to start your sessions. Use the breathing technique to help you get focused. Keep your back straight and remember to relax.
- Cat and Cow Pose – during this exercise, you will engage the gluteus maximus, triceps, rectus abdominis, and erector spinae. It is easy on your back and simple to execute.
- Bridge Pose – it helps to not only ease back pain but headaches as well. During this exercise, you tend to use your hamstrings, erector spinae, gluteus muscles, and transversus abdominis.
- Dolphin Plank Pose – this pose engages all the muscles in your body. As you engage your core, arms, and thighs, you get stronger.
- Big Toe Pose – this is a standing position. You will feel the stretch all the way through your calves, hamstring, back, and arms.
- Sphinx Pose – this encourages stress relief and expands your abdomen, shoulders and chest muscles. Over time, you will gain greater strength in your back and buttocks. This is also applicable yoga for mid back pain.
- Downward-Facing Dog – this pose alleviates pain and you gain strength as you execute the position repeatedly. Expect to engage the quadriceps, triceps, gluteus maximus and hamstrings.
- Mountain Pose – you practice standing with perfect posture and your palms facing outwards.
- Staff Pose – you gain improved posture and stronger back muscles. As you perform the exercise, your chest and shoulders are stretched.
- Extended Puppy Pose – this gives you a good stretch throughout the ankles, thighs, and hips. In addition, the neck and back tension gradually subside as you attain a full stretch. Be sure to hold the stretch for a few seconds.
- Garland Pose – it looks similar to a squat. However, it helps to stretch your back, groin, and ankles. For some people, your heel might not touch the floor completely, so use a rug or folded blanket for support.
- Standing Half Forward Bend – you will get a full stretch in your back, thighs, and calves as you press your palms or fingertips to the floor while executing this standing position. This is great yoga poses for upper back tension too.
- Extended Triangle Pose – if you have challenges with sciatica, back pain or neck pain try this exercise. It will also aid in the relief of anxiety and stress.
- Locust Pose – during this yoga for back pain pose, you perform an easy backbend. Gradually, you gain more strength in your legs, arms, and torso.
- Cobra Pose – this is similar to the Spinx pose. It strengthens your spine and relieves back pain.
- Half Lord of the Fishes Pose – this gives you a nice, clean stretch. Your organs are stimulated and you feel more energized afterward.
- Chair Pose – your entire body will be engaged in this yoga position. You can expect to work the muscles in your legs and arms.
- Seated Forward Bend – as you execute this position, expect to engage your hip joints, pelvis, hands, elbows, buttocks, thighs and back. You will gain more flexibility as you practice over time.
- Reclining Hand-to-Big-Toe Pose – you can use a folded towel to assist in keeping your leg in position and getting a full stretch. This is especially helpful when you need to press your heel towards the ceiling. It offers stability and resistance.
These beginner yoga for back pain poses are simple and easy. They will help you to gain flexibility, especially if you are a newbie to yoga.
More Advanced Yoga Poses for Upper Back Tension
There are different levels to every exercise regimen and the same applies to yoga.
Certain positions require way more agility and strength than others do. This you will gain over time. However, the following positions can be attempted if you are in an intermediate or advanced class.
You will find yoga for upper back pain also helps to strengthen your back and improve balance.
Some of these yoga poses include:
- Warrior Pose
- Upward Facing Two-Foot Staff Pose
- King Pigeon Pose
- Supported Headstand
- Dolphin Pose
- Marichi’s Pose
- Extended Hand-To-Big-Toe Pose
- Upward Plank Pose
- Half Frog Pose
- Revolved Triangle Pose
- Side Crow Pose
- Firefly Pose
- Upward Bow (Wheel) Pose
- Supported Shoulderstand
- Crane (Crow) Pose
Start Practicing Yoga for Back Pain Today
All you need are ten to fifteen minutes every day. Take some time in the morning or evening, and stretch those achy joints and muscles. Whether it is the cat, cow, dolphin, crane, Spinx or any other yoga pose, they do take time to perfect, but when done correctly and safely, these yoga poses for back pain can bring you relief today.
It is best to escape to a quiet place where you can unwind. The fewer disruptions that you have, the better your sessions will be.
You want to avoid yoga causing lower back pain. So, do it right and safely!
Also, you can use the breathing techniques during your yoga for back pain beginner’s classes. It helps to oxygenate your blood and breathing deeply will ease the tension in your mind, body, and spirit.
Have you tried yoga for back pain?
Share your experience in the comment fields below.