For most individuals, the lower back is a sensitive area. While there are many reasons for lower back pain, a weak core and bad posture from sitting all day are two of the most frequent contributing factors. It’s always essential to find out what’s causing discomfort so you can treat it and avoid it in the future.
Yoga is excellent for improving flexibility and core stability and correcting posture and breathing—all of which are essential for a healthy back. With the right yoga instructor or a good yoga video, here are some yoga positions you may perform to relieve back pain that has been bothering you for a long time.
10 Yoga Poses For Back Pain
1. Child’s Pose
A child’s posture is ideal for relaxing and releasing tension in your neck and back. Child’s Pose extends your hips, thighs, and ankles as well. This posture may assist in alleviating tension and tiredness.
Sit back on your heels with your knees together to accomplish this. For further support, place a bolster or blanket beneath your legs, chest, or forehead. Bend forward and walk your hands in front of you, softly resting your brow on the ground.
Keep your arms outstretched in front of you or bring them beside your body, palms up. As your upper body descends heavily onto your knees, concentrate on releasing tension in your back.
2. Cat-Cow
The cat-cow position provides good spine flexion and extension, increases mobility, and relieves lower back strain. This position also allows you to get more acquainted with your neutral spine—one that is neither excessively arched nor too rounded—which may help you develop your posture.
Start on your hands and knees, shoulders over wrists, and hips over knees. Inhale slowly, then exhale slowly, rounding your back and lowering your head to the floor. For “cow,” inhale and raise your head, chest, and tailbone to the ceiling while arching your back.
3. Downward-Facing Dog
This classic forward bend may be both relaxing and invigorating. Back discomfort and sciatica may be relieved by practicing this posture. It aids in the correction of bodily imbalances and increases strength.
Get down on all fours to accomplish this. Align your hands under your wrists and your knees beneath your hips. Tuck your toes under and raise your knees by pressing onto your palms. Raise your hips and shoulders to the ceiling.
Keep your knees slightly bent and extend your spine and tailbone. Maintain a little lift in your heels and a tight grip in your hands. Pay attention to the location of your hips and shoulders as you distribute your weight equally on both sides of your body. Keep your chin tucked in slightly and your head in line with your upper arms.
4. Extended Triangle
Backache, sciatica, and neck discomfort may be relieved by this traditional standing position. It tightens your shoulders, chest, and legs while stretching your spine, hips, and groin. It may also aid in the reduction of tension and anxiety.
Walk your feet approximately 4 feet apart from where you are standing. Your right toes should face forward and turn your left toes out at an angle. With your hands facing down, raise your arms parallel to the floor.
To come forward with your arm and body, tilt forward and hinge at your right hip. Place your hand on your leg, a yoga block, or the ground. Raise your left arm towards the ceiling. Consider looking up, ahead, or down.
5. Sphinx Pose
This moderate backbend will strengthen your spine and buttocks. Your chest, shoulders, and abdomen are stretched. It may also aid in the reduction of stress.
Lie on your stomach with your legs stretched behind you to do this posture. Engage your lower back, buttocks, and thighs muscles. With your forearms on the floor and palms facing down, bring your elbows beneath your shoulders.
Slowly raise your upper body and head to support your back, then softly rise and engage your lower abdominals. Instead of sinking into your lower back, make sure you’re rising through your spine. Maintain a straightforward look while completely relaxing in this posture while staying active and engaged.
6. Cobra Pose
The abdomen, chest, and shoulders are all stretched in this mild backbend. This posture strengthens your spine and may help relieve sciatica. It may also assist with the tension and tiredness that come with back discomfort.
Lay on your stomach with your hands beneath your shoulders and your fingers pointing forward. Draw your arms close to your chest and keep your elbows from straying to the side. Slowly raise your head, chest, and shoulders by pressing into your hands. You have the option of lifting halfway or up.
Keep your elbows bent at a bit of angle. To deepen the posture, let your head sink back. Exhale and return to your mat, bringing your arms by your sides and resting your head. To relieve tightness in your lower back, slowly shift your hips from side to side.
7. Locust Pose
This mild backbend may help reduce lower back discomfort and tiredness. It tones the back, arms, and legs.
Lie on your stomach with your arms close to your body and your hands facing up to accomplish this. Place your big toes together, turn your heels out to the side, and gently rest your forehead on the floor.
Slowly raise your head, chest, and arms to partway, midway, or full height. You may interlace your fingers behind your back by bringing your hands together. Lift your legs and gaze straight ahead or slightly upward as you extend the back of your neck to deepen the posture.
8. Bridge Pose
This backbend and inversion may be both exciting and relaxing. Backaches and headaches may be relieved by stretching the spine.
Lying on your back with your knees bent and heels pulled into your sitting bones is the best way to accomplish this. Lift your tailbone by resting your arms alongside your body and pressing your feet and arms into the floor.
Lift your thighs till they are parallel to the floor. Leave your arms alone and bring your palms together with interlaced fingers under your hips for support, or place your hands under your hips.
9. Half Lord of the Fishes
This twisting posture invigorates your spine and relieves back pain. Your hips, shoulders, and neck are all stretched. This posture may make you feel more energized while also stimulating your inside organs.
Draw your right foot close to your torso from a sitting posture. Bring your left foot to the outside leg, then rotate your body to the left. For support, place your left hand on the floor behind you.
Wrap your elbow over your left knee or move your right upper arm to the outside of your left leg. To intensify the twist in your spine, maintain your hips straight and shift your eyes over either shoulder.
10. Two-Knee Spinal Twist
In the spine and back, this refreshing twist increases flexibility and mobility. It extends your back, shoulders, and spine. This posture may help you feel better in your back and hips by relieving pain and stiffness.
Lay on your back with your knees pulled against your chest and your arms outstretched to the side. Slowly drop your legs to the left side, keeping your knees as close as possible together.
Place a pillow beneath both knees and gently push down with your left hand. Straighten your neck or turn it to one side. In this posture, focus on deep breathing and maintain the pose for at least 30 seconds. Rep the process on the other side.