Yoga Poses For Back Pain Relief

Having chronic back pain is an extremely debilitating condition for many people. In a world of technology, people continue to sit for longer than ever before, which can cause a strain on the back. People can rely on pain relievers to combat these spine aches, but why not look for a safer, more natural option? Yoga is a wonderful, restorative exercise that is perfect for those affected by back pain. By increasing flexibility and strength, yoga can help alleviate chronic back pain while providing many other physical and mental benefits.

Mountain Pose

Person doing mountain pose with hands in namaste

Mountain pose, also called tadasana, is a pose that many yogis incorporate as part of their warm-up. This pose is a simple standing pose that encourages proper posture and teaches body awareness. To begin, stand tall with your feet close together. Keep your eyes open with a slight gaze ahead. Raise your arms overhead and keep your shoulder blades down. Push through the outside of your feet and engage your core. Hold this pose for 10-15 seconds, then slowly roll down to the ground if needed.

Downward-Facing Dog Pose

The downward-facing dog pose, also known as adho mukha svanasana, is an essential pose for any yoga sequence. This pose is great for stretching the back which can help relieve chronic pain. To begin, come to your hands and knees. Position your hands a few inches in front of your shoulders and spread your fingers wide. Lift your hips up and back, and look towards your feet. Take at least 10 breaths here and relax your neck and shoulders.

Reclined Spinal Twist Pose

Person doing the reclined spinal twist pose

The reclined spinal twist pose helps to stretch and open the spine. This pose is great for people with tight backs because it helps create space between the vertebrae. To begin, lie down on your back. Position your arms out to either side, keeping your palms up. Bend your knees and bring them to your chest. Take your right knee and cross it over your left side, keeping it close to the ground. Look towards your right side. Hold this pose for five to ten breaths, then switch sides.

Knees to Chest Pose

Person doing the knees to chest pose

The knees to chest pose is a mild inversion, meaning it brings your hips higher than your shoulders. This is a great pose for promoting relaxation, as well as increasing the flexibility in your spine. To begin, lie down flat on your back. Bend your knees, and draw both knees up to your chest. You can either interlace your hands around your shins, or wrap your arms around your calves. Now relax your entire body and focus on your breath. Hold this pose for five to ten breaths.

Child’s Pose

Person doing the child’s pose

Child’s pose, also known as balasana, is perhaps the most calming pose in yoga. This pose reduces tension and stress throughout the entire body, and also helps to open the lower back. To begin, come to your hands and knees. Widen your knees out and bring your toes together. Reach your arms out in front of you and slowly lower them to the ground. Allow your forehead to reach your mat and stay here for around five to ten breaths.