Back Pain Relief Through Yoga

Yoga is a great way to relieve your back pain naturally. If you practice it on a regular basis, you're bound to see an improvement in strength, flexibility, and back pain. Since there are countless yoga poses out there, we've compiled a list of the one for back pain. Fortunately, these are fairly simple so you can try them even if you're a beginner.

Cat and Cow Pose

The goal of the cat and cow pose is to stretch your hips and spine. Begin with your hands on your knees. Then, inhale and lift your tailbone and chest toward the ceiling while you exhale. Press your back through your shoulder blades and drop your head. Continue to do this pose slowly for up to eight rounds.

Downward Facing Dog

Downward facing dog can lengthen and decompress your entire spine while stretching your hamstrings. Begin with your back straight, knees bent, and tailbone towards the ceiling. Then, strengthen and stretch one leg at a time. While you do so, bring your heel closer to the ground. Draw your shoulder blades towards your spine and try to lower them as you rotate your upper arms outwards. Remain in this position for five breaths.

Thread the Needle Pose

If your hips are tight, the thread the needle pose is for you as tight hips can lead to back pain. You'll find that this pose stretches your hips as well as your lower back and outer thighs. To begin, lay on the floor and bring the soles of your feet to the ground, making sure they are hip-distance apart.

Then, put your right ankle on your left thigh and keep your foot flexed. Next, move your right arm in between the space of your legs and left arm outside of the left thigh. Lastly, put your fingers on top of your shin or behind your knees and keep your shoulders and back completely relaxed. Remain in this pose for up to three minutes and alternate sides.

Sphinx Pose

To tone your spine and promote the natural curvature of your natural back, the sphinx pose is a great option. Begin by laying on your stomach with your feet hip-width apart. Then, bring your elbows under your shoulders. If you feel too much pressure on your back, move your elbows a bit forward. Remain in this pose for up to three minutes and lower your upper body on the floor once you're ready to come out of it.

If you're new to yoga and unsure of how to perform these poses, consider taking a class at a local gym, fitness center, or specialized yoga studio. These poses may be just what you need to improve your back pain and enjoy a more active, fulfilling lifestyle.