Yoga Back Pain Exercises

Yoga is an art form which incorporates deep breathing, meditation and exercise and was born out of ancient India. It is a physical, mental and spiritual discipline which has become a very popular exercise over recent decades. More and more yoga studios continue to open up around the world as people from all walks of life are experiencing its healing physical, spiritual and metal properties. Yoga has also become very appealing to people suffering from back pain. Yoga poses aim to stretch the body, increase flexibility and strength and requires one to control their breath. All four of these benefits can help reduce back pain symptoms.

There are over one hundred traditional yoga poses, but not all are beneficial for back pain relief, and more importantly, may be too challenging to perform. We are going to focus on three primary poses which will improve spine flexibility and strengthening core muscles and the muscles that support the spine. If you are suffering from back pain, it’s important to consult with your primary healthcare provider before beginning any exercise program.

Yoga Back Pain Exercises #1 – The Cat-Cow Stretch

We recommend you use a yoga mat (you can purchase one at any major store for about $10), so you can comfortably perform the poses. If you do not have a yoga mat, make sure to perform the stretches on a soft surface such as carpeting or laying down a blanket or towel on the floor. Begin on all fours, with your wrists aligned with your shoulders and knees right under the hips. Keep your back level. Arch your back and look up to the ceiling, then hunch your back while lowering your head and looking down at the mat. Alternate these two poses back and for.

Yoga Back Pain Exercises #2- The Cobra Pose

Take a deep breath in and from the plank position (standard push up position), exhale and lower yourself down onto your stomach. Put your palms flat on the ground and place them directly under the shoulders. While engaging the muscles of your lower back, take a deep breath and press the tops of your feet into the ground and lift the upper chest off of the floor while keeping your gaze on the floor. Lower your forehead to the floor while exhaling. You can repeat this pose up to five times.

Yoga Back Pain Exercises #3- Child’s Pose

Possibly every yogi’s favorite pose, the child’s pose gives a good stretch to the back. Sit on your knees and bend forward, arms out and bend and lay your forehead to the ground. Separate your knees a foot or two apart and let your stomach relax and sink between your legs. Rest in the position for 10 breaths and come back up to all fours and repeat the entire sequence.

Filed Under: Back Pain
Written By:  Updated:
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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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