8 Basic Yoga Poses to Ease Back Pain
Back pain can be unbearable. Many people suffer from back pain that interferes in their daily life making everyday activities, even walking or standing, a disturbing experience. Such pains don’t always have to do with age; some of the most common causes of back pain are injuries, sedentary life, poor posture or sleeping positions, medical reasons like arthritis, pregnancy, and even stress.
The best thing to do, especially if the pain is continuous and severe, is to visit a specialist. However, a good restorative yoga practice that mainly focuses on stretching can be truly relaxing and relieving.
So, here are 8 yoga poses that will help you manage pains in the upper and lower back. Remember to focus on your breathing and the main goal is to feel comfortable in every pose.
1. Child's pose
The most comfortable and easing pose in yoga is, of course, the Child’s Pose. It takes away the pressure from your back by lengthening and re-adjusting the spine in natural line. It’s a beginner’s level pose, can be done from everyone and will give you a good stretching.
HOW: Just sit on your knees, keep your hips slightly apart and toes touching behind you. Inhale deeply and lay your torso over your legs in exhale, relax completely. Lengthen your spine, extend your arms in front or for taking the pressure off your shoulder blades keep your arms relaxed on the sides parallel to your feet.
HOW LONG: Hold for 2-3 minutes.
2. Knees to Chest
While ending your yoga practice you’ve definitely passed from theĀ Knee-to-Chest Pose. Relaxation, stretching and warmth are felt in this position as the whole body becomes a ball of energy and positivity.
HOW: Like Child’s Pose, theĀ Knee-to-ChestĀ position is easy to find. Just on your back, bring both knees into your chest and hug them firmly bringing both torso and head forward. You can also slowly move your torso on the sides to smoothly massage your spine and back muscles on the mat.
HOW LONG: Hold for 1-3 minutes.
3. Reclining Pigeon Pose
Reclining Pigeon Pose can be a great transition from Knee-to-Chest pose and vise versa. It is also commonly known as “figure-four” stretch. The stretching feeling in the back, the hips and inner thighs is amazing.
HOW: Lie back and relax. Then cross your right foot over your left quad, bend your left knee and hold the back of your right leg while softly pull it toward your chest. Remember that you need to feel comfortable on every pose and a firm stretch but not pain.
HOW LONG: Hold for 2-3 minutes, switch sides and repeat.
4. Supine Twist
At the end of your practice, you probably have found Supine Twist Pose. It is one of the best stretching exercises and usually adds that extra stretch in restorative yoga for the lower back.
HOW: As you lie on your back bring your knees to the chest and then drop them smoothly as a whole on the side while keeping your chest in the center. You should feel a stretch on your lower back and tights. If you’re feeling pain in this position you can try putting a block, a pillow or a folded towel under your knees to help you. You can also try one leg at a time keeping the other leg extended on the floor like in the picture.
HOW LONG: Hold for 2-3 minutes, switch sides and repeat.
5. Cow to Cat Pose
When it comes to yoga and your back, the transition from Cow to Cat Pose is what you need. This pose stretches the back area, boost flexibility and lengthens your spine. With the transition through the natural curves that are formed any tension is released and back pain is eased.
HOW: While on Table Top Pose having both knees and palms on the map. Take a breath and arch your back with your head lifted up onĀ Cow Pose. On the exhale drop your head down between your shoulders and round your spine on Cat Pose.
HOW LONG: Hold for 2-3 minutes, and alternate between the poses.
6. Sphinx Pose
Sphinx Pose is one of the most comfortable positions for lower back pain. The pose itself creates a natural curve of the lower back. It also firms the abs that support it.
HOW: This time lie on your belly with your legs straight out together behind you. Your elbows should be exactly under your shoulders with palms facing the map. Keep your shoulderblades down and lift your chest off the floor. Aim in lengthening your spine, stretch your back, feel relaxed and comfortable in the pose.
HOW LONG: Hold for 1-3 minutes.
7. Cobra Pose
In Cobra Pose you’ll feel the ultimate stretch on your back and spine while working on your hamstrings and abdominals. It’s really important to be careful not to overdo it with arching because you might cause an injury on your spine.
HOW: As you’re lying on your belly with your legs extended straight behind you slightly apart. Just come onto your forearms with elbows under your shoulders. Press the top of your feet on the map, tight your legs, press your tailbone high and press down into your forearms while lifting your chest up. Relax in the pose
HOW LONG: Hold for 2-3 minutes.
8. Downward Facing Dog
While transitioning from one pose to another it’s most common to find yourself inĀ Downward Facing DogĀ (or simply Down Dog) Pose. The greatest pose for resting, taking a breath while stretching our whole body; lower and upper back,Ā hamstrings, calves, shoulders, everything gets into action.
HOW: Keep your hands on the floor, sit up on your knees and lift up creating a pyramid with your body. Practice little by little in straightening your legs and lowering your heels on the floor, and if you are not feeling comfortable yet you may want to bend your knees a little. Feel the stretch, inhale and exhale normally.
HOW LONG: Hold for 3 minutes or more.
Looking for more restorative exercises to help you start your jour journey to relaxations and reforming? Check more articles aboutĀ Restorative Yoga Practice.
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