28 Aug 10 best yoga poses to relieve back pain
Back pain, and especially lower back pain, is one of the most common medical problems. Almost everybody will experience it at some point in their lives.
There are lots of causes to back pain, from strained muscles to structural problems, bad posture or even infections. Thus, we recommend you to check with your doctor and try to find the cause of your pain before trying yoga.
In most cases, yoga can help ease your back pain and improve your posture, preventing back issues in the future. If you want to give it a try, we selected 10 yoga poses that you can start practicing everyday to improve your back health.
1. Cat/Cow – Bidalasana
Start in all four. Hands wide open, right under your shoulders, arms straight.
Knees are hips distance apart, top of the feet on the floor.
As you inhale, drop your belly towards the mat and lift your gaze forward or up towards the ceiling.
As you exhale, begin rounding the back, starting from the tailbone, drawing your belly to your spine and releasing the crown of your head to the ground.
Repeat 5-10 times.
2. Child’s Pose – Balasana
Kneel on the floor with your big toes touching and knees about hip width distance.
Sit down on your heels and as you exhale, lower your upper body down toward the ground.
Place your hands in front of you with your arms straight or release them to the sides of your body, palms facing up, for more relaxation.
You can stay in this pose for a few breaths or even a few minutes.
3. Seated Spinal Twist – Ardha Matsyendrasana
Sit down with your legs extended and your spine straight.
Bend your right knee and bring your right foot outside of your left thigh, sole of the foot on the ground. You can keep your left leg extended or bend it with your left heel touching your right hip.
Place your right hand on the ground behind your back and lengthen your spine.
Inhale and place your left elbow on the outside if your right knee, exhale and use your arm to twist. The elbow is pressing into the leg, the leg is pressing into the elbow.
Take three breaths and change side.
4. Half Knees-to-Chest Pose – Ardha Apanasana
Lying on your back, inhale and draw your right knee towards your chest with both hands.
Inhale to release the right leg and exhale to draw the left leg to the chest.
Repeat 2-4 times on each side.
5. Reclining Hand-to-Big-Toe Pose – Supta Padangusthasana
Lie down on your back with your legs stretched out.
Inhale and draw your right knee to your chest. You can use a strap around your foot to make this pose more comfortable.
Then extend your right foot towards the ceiling, toes flexed. Your arms are straight and shoulder blades touching the floor.
Activate the left leg as well and hold the pose for a few breaths. Then change side.
6. Standing Forward Bend – Uttanasana
Standing on your mat with your feet parallel to each other, inhale with your hands on your hips.
Exhale as you start bending forward, folding from the hips, knees slightly bent (or more if necessary).
Keep your knees soft and release your hands to the ground.
The neck is long and relaxed. The weight of the body towards the toes.
Hold the pose for 5 breaths.
7. Downward Facing Dog – Adho Mukha Svanasana
Come to all four, hands and knees on the ground. Spread your fingers wide and tuck your toes under.
As you exhale, lift your knees up and start stretching your legs slowly (you can keep them slightly bent).
Lengthen your spine and push your tailbone up towards the ceiling.
Send your heels down towards the ground.
Move your shoulders out and away from the ears. Relax your head and neck in between your arms.
Keep pushing into your hands and maintain the pose for 5-10 breaths.
8. Sphinx Pose – Salamba Bhujangasana
Lie on your stomach with the top of the feet and head resting on the floor.
Bring your legs together and start stretching your arms forward with your palms facing down.
As you inhale, lift your head and upper body but keep your navel on the ground, supporting with your forearms.
With awareness and control, curve your spine vertebra by vertebra. Make sure your shoulders are relaxed.
Look forward and keep breathing for 30 seconds.
9. Locust Pose – Salabhasana
Lie on your stomach with your arms along your body, palms facing up, forehead resting on the floor.
Press your pubis down and activate your legs.
As you exhale, lift your arms, upper body and legs up. Firm the back of your legs and press the big toes towards each other.
Keep reaching forward with your fingers.
Gaze forward and maintain the back of your neck long.
Hold for 3-5 breaths and repeat 2 times.
10. Bow Pose – Dhanurasana
Lie down on your belly with your arms stretched towards your feet.
Bend your knees and grab your ankles with your hands.
As you inhale, lift your chest and pull your legs up and back.
Look forward and keep breathing.
Maintain for 15-20 seconds and slowly release down.