The ability to ease back pain is one of the main reasons people turn to yoga. While it’s well-known that yoga can alleviate various aches, back pain stands out as a significant concern for many. Often, back pain stems from limited mobility, which is also linked to hip issues. If you think hip problems might be contributing to your discomfort, be sure to check out our post on hip openers.
If you’ve experienced chronic back pain, soreness, or simply feel like your back needs a reset, you’re in the right place! Always take care of your back and spine. As you become more flexible, gradually deepen your stretches, but back off if you feel any pain or discomfort. Here’s to feeling youthful again!
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Twists are beneficial for the back as they help decompress the spine. From a seated position, extend your right leg and place your left foot over your right thigh. Rest your right hand or forearm on your left knee and gently twist to the left. Place your left hand behind you for support, and remember to turn your gaze in the direction of the twist to avoid straining your neck. Take 3-4 deep breaths in this position, then switch sides.
These poses can be practiced together as a “vinyasa” or “flow.” They are excellent for enhancing your breathing and warming up your back. Depending on how you feel, they can serve as a gentle warm-up or a more intense stretch.
From the tabletop position on your hands and knees, inhale and round your back, imagining a rope pulling your stomach up toward the ceiling. As you exhale, arch your back as deeply as possible, focusing on lifting your glutes toward the ceiling. Repeat this 5-6 times, remembering to breathe deeply through the stretches.
Cobra is another pose that can be performed gently or more intensely, depending on what feels right for you. Lie face down on the floor with your hands next to your shoulders and your feet tucked under. Gently lift your shoulders and chest off the ground, using your upper back rather than pushing too much with your hands. Focus on engaging your back muscles. If it feels okay, try lowering slightly while keeping your hands light on the ground, relying on your back muscles to hold you up. This stretch can be intense but also enhances flexibility and strength in your back. Hold for 3-4 breaths, then lower and repeat.
This pose not only increases hamstring flexibility but is also great for the spine and hips. The key to relieving tension and pain in your back here is to RELAX. Gently fold forward toward your toes. If you can’t comfortably touch your toes, let your hands hang toward the floor. Allow your back to round and don’t stress about perfect form. Just relax. Hold for 30 seconds if possible, and repeat 3 times for the best results.
This pose benefits the entire body, including the hamstrings, shoulders, arms, back, and chest. Try to practice it daily if you can. Your feet should be about a foot apart, and you can spread your fingers wide for support. You can also “pedal” your feet one at a time to warm up in this stretch. Lift one heel and then lower it, then repeat with the other foot. If you feel comfortable, try bringing your head and chest closer to the ground to deepen the stretch. Hold for 10-30 seconds.
This pose is another twist, making it great for the back, shoulders, and chest. Start with your knees on the floor and your hands stretched out in front of you. Take your left hand and “thread” it through (underneath) your right hand, resting it on the ground. Bring your head through as far as you can and lift your gaze to increase the stretch. Take 3-4 deep breaths, then switch sides.
This pose is excellent for improving posture, which can significantly impact back health. To practice, keep your back as straight as possible, with your toes pointed up or slightly toward your body for support. Try this pose against a wall with your hands directly above your head to get used to the proper position. Hold for 30 seconds and repeat 3 times. Aim to practice this one daily!
Finally, we have Child’s pose, a restful position in yoga that feels wonderful for the back. In this pose, focus on letting all tension melt away. It’s not an active pose, so aim for complete relaxation. Be sure to do this pose after any intense back poses (like cobra, upward-facing dog, wheel, etc.), whenever you feel the need, and at the end of your practice.
If you want more guidance on which poses are right for you and how to combine them into a practice, my Yoga Fat Loss Bible for Beginners is a great starting point. It includes a complete flexibility guide with many beginner modifications to help you loosen up your muscles and relieve aches and pains faster than ever! Click here to get started with the Yoga Fat Loss Bible!
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