Yoga Poses That Relieve Back Pain

15 Jan Yoga Poses That Relieve Back Pain

Experiencing back pain? Yoga may be the answer. Stretch out the tension in your back with a few simple poses. These poses will relieve tension and strength back muscles to help you treat current back pain and prevent future pain.

1. Downward Facing Dog

The downward facing is a classic yoga pose that will stretch out your hamstrings and target large muscles. This is an excellent stretch for lower back pain in particular.  To try it out, start on your hands and knees. Press your weight back and lift your knees, raising your tailbone toward the ceiling, pressing your heels into the ground. Your body should form an upside down “v” shape. Breathe deeply and hold the pose for ten to fifteen seconds before releasing. Repeat for eight reps.

2. Upward Facing Dog

Engage your back, open up your chest, and stretch out your abdominal muscles with the upward facing dog pose. Stronger ab muscles mean more support for your back. To try this stretch, start lying flat on your stomach with your palms face down by your chest. Press the tops of your feet into the floor, keeping your feet together, and raise your chest off the floor using the strength of your back, while also leaning on your arms. You should have your palms and feet pressing into the floor, and your head tilted back looking upwards. Breath deeply and hold the position for ten to fifteen seconds. Repeat for eight reps. You can also alternative this pose with downward facing down for a more complete stretch.

3. Child’s Pose

Want to relieve stress and elongate your back? Try the child’s pose. Start on your hands and knees. Slowly transfer your weight back, sitting on your glutes resting just above your heels. You’re your head on the floor. Stretch your arms out in front of you, fingers pointing forward. Hold the position for as long as is comfortable. For an extra stretch, lean from side to side to open up your hips.

4. Cat Cow

Loosen up your back muscles with the cat cow pose. Start on all fours with your back flat. Slowly arch your back upwards while inhaling, hold for a few seconds. Release, exhale, and stretch your back downward, arching it like a cat, tilting your head up. Repeat this motion slowly ten times, moving smoothly and holding stretches. Cat cow will help you relieve tension and loosen up muscles before a workout or as part of a yoga routine.

5. Pigeon

Pigeon is a great pose to stretch your hip rotators and flexors. It will loosen up your lower back and relieve tension. Start this pose by lying flat on your stomach, legs extended behind you. Slowly raise your chest up as if doing upward facing dog. Bring in one leg, folded underneath you, keeping the other extended behind you. Hold the position for ten to fifteen seconds. Repeat with other legs. You can do this pose with your torso raised and head looking upward, or you can rest your head on the floor in front of you. Pigeon opens up your hips and stretches out your lower back for a satisfying stretch.