5 yoga poses for back pain

As always, everything that I publish on backpaintoday.com are practical ideas that I have used myself and know enough others who have used it and found significant relieve. There are different form and causes of back pain, it is important to know different methods to find relief.
It is also important of know more than one way to relieve your pain because certain situation or location you find yourself in may not allow you to use one method and you will have to use the next one.
I am describing here five yoga poses that will help relieve your back pain. Each of them have a picture of what the pose looks like and a description of how to perform it without hurting yourself. Naturally, you can vary them a little base on your physical condition, but make every effort possible to do them as close to the description as possible for you.

for back pain relief

Cobra pose – it is not unusual to hear some cracking in the spine during that exercise, that just provides some gasly release. All the back muscles are stretched during this pose. You should feel stretching on your check stomach, upper thigh muscles and the neck.

1. Lie face down and centered on your mat. The tops of your feet should be flat on the floor, and your hands palms down to either side of you.
2. Press unto the floor with both hands. You want your palms slightly lower than your shoulder so that the tips of your finger roughly right below your shoulder muscles. Press your palms into the floor as to evenly distribute your weight. You will be only a few inches off the floor at this point, your spine still mostly straight.
3. Your shoulders should be slightly back and engage your abs, by tightening your stomach muscles from below your rib on down (core).
4. Keeping your hands, your hips, and the tops of your feet firmly planted on the floor, begin to lift your upper torso. Tilt your chin upward and lift your chest toward the ceiling.
5. Hold the pose for 30 seconds, using a timer, while maintaining comfortable breath.


For back pain relief

Child Pose – I like to do this one last because it is the most relaxing, while very effective it does not require as much effort as the poses for the low back. You will feel stretching in the back and upper thigh muscles.
1. Kneel on the floor, keep your feet apart and tops on the floor, then separate your knees about as wide as your hips.
2. Lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis.
3. Reach your hands forward so the palms are facing downwards.
4. Stay anywhere from 30 seconds to a few minutes.


For back pain relief

Downward Dog – you will form an upside down V that will stretch your back and the muscles in the back of your legs. Should you feel dizzy during this pose, it indicate other conditions, best you stop and move on to another pose.
1. Place your feet hip-width apart, toes facing forward, place the hands shoulder-width apart, be sure to spread the fingers in order to distribute your upper body weight.
2. Lift the tailbone towards the sky and keep your arms straight.
3. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs.
4. Place more weight on to the feet than the hands.
5. Lift the kneecaps up, contract the quadriceps muscles, and try to flatten out your feet.
6. Maintain in this pose for 5 to 10 deep breaths or 30 seconds.

Camel Pose – this is the most unnatural and challenging position of the 5, the stretches are similar to the cobra position but create more stress on the low back by increasing the lordotic curve of the lumbar spine.
1. Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate your thighs inward slightly, but don’t harden your buttocks. Press your shins and the top of your feet firmly into the floor.
2. Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, finger pointing down.
3. Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis.
4. Press your palms firmly against your heels and turn your arms outwardly so the elbow creases face forward.
5. If you are not able to touch your feet without compressing your lower back, turn your toes under your feet without compressing your lower back, turn your toes under and elevate your heels.
6. Stay in this pose anywhere from 30 seconds to a minute. Come up slowly from this position.


for back pain relief

Superman Pose – you will rock on your belly as if you are diving head first like superman
1. Lay flat on your belly with your toes flat on the floor. Reach your arms out to the sides with your palms flat on the floor – facing down.
2. Scoop your tailbone under slightly and bring your legs together.
3. Lift as much of your body off of the mat as you can, forming a bit of a reverse boat. Move your hands down by your hips, as if reaching for your ankles.
4. Raise your thighs and chest high up off of the mat.
5. Hold the pose for 30 seconds, using a timer, while maintaining comfortable breath.
These poses are simple enough that I recommend them for every day and permanent stretching of the low back. I have stressed here enough the importance of exercise that by now you know your back need maintenance by exercise.

One thought on “5 yoga poses for back pain

  1. Thank you for a great post! I agree exercise is very important for your back maintenance and you have done a great job with this detailed explanation with pictures on how to perform yoga poses that will help to relieve a back pain. Thanks for sharing.

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