9 Yoga Exercises That Help Relieve Back Pain

9 Yoga Exercises That Help Relieve Back Pain

1. Child Status
2. Cat-Cow
3. Downhill Dog
4. Forward Wrapping
5. Upward Dog
6. Reclined Hamstring Stretch
7. Pigeon Pose
8. Spinal Twist
9. Legs high Wall Pose

Claire Grieve is an internationally acclaimed yoga specialist, stretch therapist, plant-based trainer, and health writer. He has received extensive training in yoga and other top yoga in the world and has dedicated almost ten years to teaching and making yoga fun and accessible to everyone. Below, she shared a few stretches and stretches to help relieve back pain without painkillers or visit an infectious disease specialist.

Back pain is a common disease and can be caused by far more than just the injury to your back. Prolonged sitting can cause your upper leg and hip muscles to tighten, which can strain your back muscles. Neglecting your back all day can put extra pressure on your lower back, forcing your lower back muscles to work twice as long. Even if you are very active, overwork can cause you to become tired and prone to back injuries.1

The next 9 yoga poses for back pain will help alleviate discomfort by relieving tension throughout your body.

01

Child Status

The baby's posture is a last resort. Getting used to this condition can help reduce stress and tension throughout your body.

• Sit on your heels on your yoga mat with your knees wide and your toes touching.
• Lower your abdomen between your thighs and place your forehead down.
• Extend your arms and your palms down and extend from your hips with your fingers.
• Take a deep breath in any position from one to five minutes.

02

Cat-Cow

Making a series of flowing cats will relieve tension throughout your spine.

• Start at all four.
• Take a deep breath, raise your chest to the sky and bend your back.
• Exhale, pull the belly button on your back and look back towards your feet.
• Repeat at least five breaths.

03

Downhill Dog

A down dog will open the back of your legs. If these muscles are strong, they can tighten your back muscles and cause stiffness and pain. This condition is designed to increase the glutes, hamstrings, and calves and relieve tension in your back.

• Keep your hands away from shoulder-to-shoulder and hip-width apart.
• Renew your arms, and draw the bones of the sit up and back.
• Press your heels firmly down.
• Relax your head and neck and look back at your feet.
• Hold for 30 seconds to one minute.

04

Forward Wrapping

Practicing a curling iron will relieve tension in your entire back. As you roll over, you may feel the pressure dissolve.

• Stand on a hillside with both feet firmly planted on the ground, hands on hips.
• Exhale and bend slightly forward from your hip joints, stretching the front of your torso.
• Bend your elbows and hold each elbow with one hand.
• Go a little further from the other side if it sounds fun.
• Hold for at least one minute.

05

Upward Dog

The uplifted dog helps to stretch the lower back while allowing you to open up your upper spine and heart chakra. Getting used to this condition is intended to help stretch your entire spine.

• Start by lying on the floor with your hands on your chest.
• Push until your elbows are straight and your hips up.
• Breathe deeply as you stretch your heart toward the sky.
• Hold for 15-30 seconds.

06

Reclined Hamstring Stretch

Strong hamstrings may contribute to back pain. This stretch is designed to help relieve tension in the upper limb. This suspension has been said to help relieve low back pain, sciatica, digestive problems, and menstrual discomfort.

• Start by lying on your back.
• Raise one leg in the sky.
• Adjust the extended leg to the floor, press your thigh down and be sure not to let your hips rise.
• Press up on the heel, grab your big toe on the upper leg, and pull your leg back.
• If you can't reach your toes, the belt is an amazing tool.
• Hold for 15-30 seconds. Repeat three times on each side.

07

Pigeon Pose

The pigeon pose is intended to provide deep stretching of your glutes and psoas muscles to relieve back pain and sciatica. Breathe into areas that feel tight — each exhale will eliminate tension.

• Start with the dog facing down.
• Bring your right knee forward and place it on the line with your right hand. Your shin should be in line with your foreskin.
• Stretch your left leg back and relax your knee and over your foot on the floor.
• Cut out your buttocks and bend forward, placing your forehead on your hands.
• Hold for two to five minutes on each side.

08

Spinal Twist

These gentle twists are meant to help stretch and tighten the muscles in your spine, remove the energy barrier and leave you feeling refreshed.

• Keep your legs open.
• Bend your right knee and place it next to your right sitting bone.
• Stretch your spine, place your right arm down behind your back, and then drag your left arm over your right knee.
• Keep your straight leg firmly pressed against the ground with the foot bent.
• In every breath you take, you stretch out your spine, and in every exit, turn deep into place.
• Hold for 15-30 seconds. Repeat as needed on both sides.

09

Legs high Wall Pose

Legs facing up against the wall, also called Viparita Karani, are a refreshing rejuvenating technique that will allow tension to come out of your waist and lower back. This situation is also good for focusing on low duration or energy of anxiety.

• Lie on your back with your tune facing the wall.
• Your legs will rise against the wall and create an L-shape with your body.
• Breathe deeply and relax here for up to 10 minutes.