Gentle Yoga Poses for Back Pain

Back pain can range from mild to debilitating. Too much or too little exercise may cause some muscle or joint strain on your back. According to Mayo Clinic, some of the common risk factors include lack of exercise, improper lifting, and excess body weight. If you’re looking for some easy, feel-good exercises for your back, yoga can help. Doing gentle yoga poses for back pain not only provides relief but it’s also preventative. By enhancing your posture and flexibility using the exercises below, you may find relief and lessen your risks of even more back pain.

Listen to your body

Remember to extend your spine just enough to feel a nice stretch in your upper or lower back. Pay attention when or if your body tells you to slow it down. Do not rush into the poses or overstretch. Stop immediately if you feel any discomfort or pain.

Cat and cow

The cat and cow pose increases flexibility in your spine, back torso and neck.

1. Come on all fours and place wrists under your shoulders. Your knees should be under your hips.
2. Spread your fingers wide. Inhale and curl your toes into your mat and gently draw the chest forward while lift the sit bones up.
3. Look forward and up while keeping the back of the neck long. This is the cow pose. Hold for 3 to 5 seconds.
4. Exhale and press the top of the feet into the mat.
5. Draw your belly up and in toward your spine while rounding your lumbar spine.
6. Keep the shoulders away from your ears.
7. Hold for 3 to 5 seconds.
8. Continue for about 3 to 5 rounds.

Sphinx

This pose gently stretches the lower back, chest, shoulders and abs while strengthening the spine.

1. From the cat and cow pose, lower down to lie on your stomach. Keep legs together and straight.
2. Place your elbows under your shoulders and your forearms on the mat as you lift your chest up off the ground.
3. Press your hips and thighs to the mat and keep your shoulders relaxed.
4. Hold for 1 to 3 minutes.

Bridge pose

Aside from stretching the back and neck, this pose also opens the shoulders and chest while strengthening your butt and thighs.

1. Lie on your back with knees bent and move your heels toward your body.
2. Press down through your feet and raise your butt from the floor.
3. Keep feet and thighs parallel. Inhale and press your arms to the floor, palms facing down.
4. Lift hips to raise your torso up.
5. Hold for 30 to 60 seconds.

Reclining twist

This pose allows you to release tension in the spine. It also helps loosen the hips.

1. Lie on your back and bend your knees. Extend both arms to the side with palms up.
2. Inhale and move heels closer to your butt.
3. Keep knees together as you slowly lift legs from the floor.
4. Exhale and angle both knees to the left while twisting hips and spine to the right.
5. Let your left thigh ease onto the floor as you gaze to the right.
6. Hold for at least 30 seconds and up to 3 minutes. Repeat on the other side.

Fish pose

This pose improves your posture which helps prevent future injuries. It stretches the throat and navel while also strengthening the upper back and neck.

1. Lie on your back and slide your hands under your butt with palms facing down.
2. Pressing down your forearms, bend the elbows and lift your chest to the sky to arch your back gently.
3. Tilt your head so the top rests on the floor. Make sure to keep your weight on your elbows, not on the head or neck.
4. Hold for 15 to 30 seconds.

Child’s pose

This gentle stress-relieving stretch is an excellent way to finish doing your gentle yoga poses for back pain. It stretches the spine, hips, thighs and ankles.

1. Kneel on the floor with your hips over the knees.
2. Bring your feet together and fold your torso down onto your legs. Feel as your neck and spine elongates.
3. Place your hands on the floor beside your feet, palms up.
4. Relax your shoulders and place your forehead on the floor or mat. For extra stretch, you can also extend your arms by reaching both arms forward, palms down.
5. Hold for 30 to 60 seconds.

Practice consistently

Practice gentle yoga poses for back pain daily or as much as necessary. Yoga can help improve your posture and avoid slouching – another common cause of back pain. Besides, yoga can be very stress relieving and beneficial to your mental health! In time you will develop more strength and flexibility and can move on to more challenging poses.

Here’s a fun and easy-to-share infographic