Yoga Poses to Alleviate Back Pain
Written by Monique Jordan-Cave
Ujjayi and Hatha Yoga Teacher
Hello, fellow Soul Leader,
Find Relief Naturally
Back pain is a widespread issue, affecting about 80% of adults at some point in their lives.
Whether it’s due to poor posture, stress, or lack of movement, back pain can significantly impact daily life (trust me, I’ve been there)! 🙈
Yoga offers a holistic approach to relieve this discomfort, promoting not only physical relief but also mental clarity and emotional balance.
Here are some yoga poses that can help you find relief naturally:
1. Cat Cow Pose (Marjaryasana-Bitilasana)
Benefits: This gentle flow increases spinal flexibility and reduces tension in the back and neck.
Instructions: Start on all fours, with wrists under shoulders and knees under hips. Inhale as you drop your belly, lifting your chin and chest (Cow Pose).
Exhale as you draw your belly to your spine, rounding your back (Cat Pose). Repeat for several breaths.
Common Mistakes: Avoid collapsing your shoulders and keep your movements smooth.
Tips for Beginners: Use a soft mat for comfort. Focus on the breath to guide your movement.
Modifications: Place a folded blanket under the knees for extra support.
2. Child's Pose (Balasana)
Benefits: Gently stretches the lower back and promotes relaxation.
Instructions: Kneel on the floor, sit back on your heels, extend your arms forward, and lower your torso over your thighs. Rest your forehead on the mat.
Common Mistakes: Ensure hips are resting on heels and avoid straining the neck.
Tips for Beginners: Breathe deeply and let gravity do the work.
Modifications: Use a bolster under your torso for added support.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Benefits: Stretches the entire back and elongates the spine.
Instructions: Start on all fours, tuck toes, and lift hips towards the ceiling, forming an inverted V shape.
Common Mistakes: Keep your spine straight and avoid locking your knees.
Tips for Beginners: Bend knees slightly if needed.
Modifications: Use blocks under your hands for a gentler stretch.
4. Supine Spinal Twist (Supta Matsyendrasana)
Benefits: Releases tension in the spine and improves flexibility.
Instructions: Lie on your back, bring knees to chest, extend arms out, and gently lower knees to one side.
Common Mistakes: Keep shoulders grounded and avoid forcing the twist.
Tips for Beginners: Move slowly and mindfully.
Modifications: Place a pillow between your knees for comfort.
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5. Bridge Pose (Setu Bandhasana)
Benefits: Strengthens the back while opening the chest and shoulders.
Instructions: Lie on your back, knees bent, feet flat on the floor. Press into feet to lift hips.
Common Mistakes: Avoid flaring ribs and keep knees aligned.
Tips for Beginners: Engage core for stability.
Modifications: Place a block under the sacrum for support.
6. Legs-Up-The-Wall Pose (Viparita Karani)
Benefits: Relaxes the lower back and calms the nervous system.
Instructions: Sit with one side against a wall, swing your legs up the wall, and lower back to the floor.
Common Mistakes: Keep your legs relaxed and avoid straining.
Tips for Beginners: Focus on breathing deeply.
Modifications: Place a cushion under the hips for elevation.
Incorporating these yoga poses into your routine can help alleviate back pain and promote a healthier lifestyle. Always listen to your body and modify poses as needed.
For those new to yoga or with severe back conditions, consulting with a healthcare professional or certified yoga instructor is recommended.
Have you noticed a difference?
Let me know in the comments below.
Over to you!
MJx
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