Yoga Poses For Back Pain

Yoga Poses For Back Pain

Yoga may be precisely what the doctor prescribed if you’re suffering from back discomfort. Yoga is a mind-body treatment that helps to heal back pain and the tension that it causes. 

Even a few minutes of yoga practice every day might help you become more aware of your body. It will assist you in identifying areas where you are tense and imbalances exist.

Can yoga reduce back pain?
You can use this knowledge to put yourself back into balance and harmony.

Continue reading to discover more about how these positions might help with back discomfort.

Cat-Cow pose

The Cat-Cow pose stretches the spine and improves flexibility in the neck. 

How long should I do Cat cow stretch?

How to do it:

  • Get down on all fours.
  • Put your wrists beneath your shoulders and your knees under your hips.
  • Distribute your weight equally over all four locations.
  • Inhale as you lift your head and lower your stomach toward the mat.Tuck your chin towards your chest, bring your navel toward your spine, and arch your spine toward the ceiling as you exhale.
  • Maintain body awareness while you do this activity.
  • Release the tension in your body.
  • Continue in this flowing motion for at least one minute.

Extended triangle

This traditional standing posture may help relieve back pain, sciatica, and neck discomfort. In addition, it strengthens your spine, hips, and groin while stretching.

What is an extended triangle called?

How to do it:

  • Step your feet approximately 4 feet apart from where you are standing.
  • Turn your right toes inside and your left toes outward at an angle.
  • Raise your arms parallel to the floor, palms facing down.
  • Tilt forward and bend at your right hip to bring your arm and body forward.
  • Place your hand on your leg, a yoga block, or the floor.
  • Raise your left arm toward the ceiling.
  • Take a look above, forward, or down.
  • Hold this posture for a minute.
  • Repeat on the other side.

Downward-Facing Dog

A downward-facing dog will allow you to open up the rear of your legs. If muscles are tense, they may pull on your back muscles, causing tension and pain. This position stretches the glutes, hamstrings, and calves while also relieving back stress.

What are the benefits of Downward Facing Dog?

How to do it:

  • Place your hands shoulder-width apart and shoulder-distance apart.
  • Draw your sit bones up and back by activating your arms.
  • Firmly press your heels into the ground.
  • Relax your neck and head, and return your attention to your feet.
  • Hold the position for 30 seconds to a minute.

Bridge Pose

Bridge posture is designed to help stabilize your spine and prevent lower back discomfort by using your glutes and core. This position also provides a nice stretch for your neck and shoulders when you clasp your hands below your body.

What is the bridge pose good for?

How to do it:

  • Begin by laying on your back, knees bent and feet flat on the floor.
  • Open your chest by lifting your pelvis into the sky and clasping your hands below your torso.
  • Deeply inhale through your nose.
  • Maintain this position for 30 seconds.

Child’s pose

The most fabulous relaxation position is the child’s pose. This position can help you relax and de-stress throughout your entire body.

What is child's pose good for?

How to do it:

  • Sit on your yoga mat with your legs open and toes touching on your heels.
  • Your tummy should lie tucked between your thighs, and your head should be resting on the floor.
  • With your hands facing down, extend your arms and stretch from your hips to your fingers.
  • In this posture, breathe slowly for one to five minutes.

Sphinx Pose

It is a great position to relieve back discomfort. In addition, it alleviates the tension in your hips, spine, and shoulders.

What is Sphinx pose good for?

How to do it:

  • Lie down on your stomach with your legs stretched out in front of you.
  • Engage your lower back, buttocks, and thighs muscles.
  • With your forearms on the floor and palms facing down, bring your elbows beneath your shoulders.
  • Raise your upper body and head slowly.
  • To support your back, gently lift and engage your lower abdominals.
  • Make sure that you’re lifting through your spine and out through the crown of your head.
  • Maintain a straightforward look while relaxing in this position 
  • Hold this position for up to 5 minutes.

Pigeon Pose

In the pigeon pose, you need to stretch your hips and inner thighs. It will help reduce back pain and sciatica while also strengthening the muscles in your hips, core, and glutes.

What is pigeon pose good for?

How to do it:

  • Begin in the downward-facing dog position.
  • Bring your right knee forward, aligning it with your right hand. The front of your mat should be parallel to your shin.
  • Extend your left leg back and place the top of your foot and knee on the ground.
  • Fold forward, square your hips, and lay your forehead on your hands.
  • Hold both sides for two to five minutes.

Bridge Pose

Bridge posture helps to stimulate your glutes and core muscles to stabilize your spine and prevent lower back pain. This position provides a nice stretch for your neck and shoulders as you clasp your hands below your body.

How long should you do the bridge pose?
Resting your hips on the palms of your hands for a more refreshing position will assist the release of trapped tension in your hips and lower back.

How to do it:

  • Lie on your back with your knees bent and your feet on the floor.
  • Raise your pelvis into the air and clasp your hands beneath your body, opening your chest.
  • Deeply inhale through your nose.
  • Maintain this position for 30 seconds.

Reclined Hamstring Stretch

This Reclined Hamstring Stretch will help you stretch your back, calves, and hamstrings by simply lying on your back. You can also lightly reach in the air to increase the stretch.

How to do it:

  • Begin by laying on your back.
  • Raise one leg into the air.
  • Flex the foot of the extended leg on the floor, force your thigh down, and keep your hips from lifting.
  • Press your heel up, grip your big toe on the raised leg, and bring your leg back (A strap is an excellent tool if you can’t reach your toes).
  • Hold the position for 15-30 seconds. Repeat on each side three times.

Upward-Facing Dog

The upward-facing dog can be one of the most extreme positions in yoga. However, this Back Pain Relief Yoga Pose will strengthen the muscles in your back and help alleviate lower back pain.

What does upward facing dog do?

How to do it:

  • Begin by lying flat on your back with your hands on your chest.
  • Push yourself up until your elbows are nearly straight and your hips are off the ground.
  • Inhale while stretching your heart. 
  • Hold the position for 15-30 seconds.

Do these poses work?

Yes! Yoga is helpful for back pain because the poses you do in yoga stretch every muscle in your body, especially the ones that are tense or tight.

When you do these yoga stretches, you also are engaging your mind more than usual, which means that all the thoughts of your work and worries from it will not be focused on while doing them. 

By doing yoga for back pain, you will feel better because the body will have a chance to relax and heal itself.

The Bottom Line

There are plenty of different yoga poses you can do to help heal your back, but the most popular ones are listed above. 

All of these yoga positions will provide you with a great workout and focus on your weak core, glutes, and thighs, making it one hundred percent safe for the back. 

If you have ever injured your back before, have chronic pain, or even if it has just started hurting, you might want to consider doing yoga for back pain relief.

There are many benefits of yoga, but it is essential to remember that it is not a substitute for medical advice or care.

For example, if you experience pain during a yoga session, you should stop and consult your physical therapist, especially if the pain does not go away on its own.

Thank you for reading my article, and remember to take care of your back.

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