Yoga Exercises to Help Relieve Back Pain
Back pain can be unbearable and prevent you from living a full, active life. But there is good news—yoga can help! This ancient practice can provide relief by stretching and strengthening the muscles in your back. Here are some yoga exercises that are especially beneficial for back pain.
Cat/Cow Pose (Marjaryasana/Bitilasana): Cat/Cow pose is a great stretch to do when you’re having back pain because it helps release tension in your spine and upper body. Start on all fours with your hands directly beneath your shoulders and knees below your hips. Inhale as you arch your back and tilt your tailbone up toward the sky, like a cow’s tail. Exhale as you round your spine upward, tucking in your chin and drawing the mid-back towards the ceiling, like an angry cat. As you move between poses, focus on breathing deeply while keeping your gaze focused on the ground in front of you.
Downward Facing Dog (Adho Mukha Svanasana): This classic yoga pose stretches out the entire body while providing relief for aching backs. Start on all fours with palms pressing into the floor slightly wider than shoulder width apart and toes tucked under. On an inhale, lift your knees off the floor while sending your hips up and back until they form an upside down ‘V’ shape with legs straight (it may be helpful to keep bent knees at first if hamstring flexibility is limited). Relax into the pose, making sure to press evenly through both feet and maintaining a neutral neck position with eyes gazing towards navel or feet. If possible, hold for 5-10 breaths before releasing down onto all fours again.
Child’s Pose (Balasana): Child’s pose is a gentle forward fold that helps relax tight muscles and relieve stress from lower back pain. Begin by kneeling on all fours with toes tucked under behind you so that heels are close to buttocks. From here, sit back onto heels then walk hands forward until arms are extended in front of head while forehead touches mat or cushioning underneath it (you can prop up forehead slightly if needed). Hold this position for several deep breaths before coming out of it slowly by walking hands back towards feet before standing up into mountain pose or returning to all fours again.
Yoga offers numerous benefits for those suffering from chronic back pain—from soothing sore muscles to promoting balance within body systems which give rise to joint discomfort or other types of physical distress associated with lower back conditions like sciatica or scoliosis. The poses mentioned above are just a few of many that can help alleviate lower-back pain; however, remember that everyone should listen to their bodies throughout practice and modify any poses as needed depending upon individual limitations due to injury or other health condition restrictions that must be taken into account when performing these postures safely and effectively!