Best Yoga Exercises for Back Pain

Did you know that it is your back that supports the entire body and helps in body movement? 

This complex structure of muscles, tendons, ligaments and major bones is as important as that. It holds you together. Now, any injury, strain, tension or medical condition that interferes with any of the components leads to back pain. Any ache anywhere in the upper or lower back and sometimes may extend to the legs is the main symptom of back pain. The pain can be acute or chronic.

Yoga Poses

It is estimated that about sixty to seventy percent of the general population relate wit back pains at some point in their life. In most cases back pains get resolved with rest from strenuous activities, massage, home remedies and where associated with some medical conditions medical treatment solves the ache. There are many interventions that can be done to ease or even stop the pain. In this article will discuss best yoga exercises for back pain.

Yes, Yoga.


Appropriate yoga poses provide relief, relaxes and strengthens your body handles the stress accompanied with back pain. This mental body therapy helps one gain more awareness of their body hence able to identify the exact pain location. There are yoga poses for back pain relief as outlined here.

The Constructive Rest Pose.

It is an easy, simple pose that straightens the spine while relaxing the lower back. To make this pose lie on your back with your arms and legs relaxed, bend your knees with your feet placed against a flat floor. Then spread your feet out to the width of your mat resting your knees against each other. How does it feel like?

Reclining Hand to Big Toe Poe

This pose aims at elongating the lower back and stretching the muscles on the back of the thigh that tend to pull on the lower back creating tension.
Here you lie on your back with your arms and legs extended. Then bend your right or left knee and hug it towards your chest. Using a yoga strap hold your big toe extending your leg with you knee kept straight. Gently hug the thigh bone in toward the hip socket and simultaneously extend it out through the ball of the flexed foot. Then repeat the same on the opposite side.

Reclining Figure Four Pose

This one lengthens and releases external hip rotators which when tight create domino effect causing lower back pain. To make this pose lie on your back, bend your knees, place your feet flat against the floor with your hip distance apart. Lift then flex your right foot, rotate your right cross your ankle over your left knee. Then lift your left leg interlacing your finger behind the thigh, draw your legs towards your chest. Hold and repeat on the opposite side. 

Cat Pose

This involves rounding your back body in Cat Pose hence lengthening and stretching all muscles holding the sin tail. Using your hands and knees in tabletop position, align your shoulders over your wrists, hips over knees pressing the floor away from you with your shoulder blades apart from each other. Hug your navel to your spine while gazing at your belly.

Puppy Pose

Puppy pose is a common pose used for upper back pain, it aims at stretching upper back muscles and shoulders. Just like the cat pose you start in tabletop position, align your hips over your knees. Then slowly push you hands forward with your chest touching the floor. Then draw the tips of your shoulder blades toward one another with your forehead on the floor.

Sphinx Pose

This one places the back body into spinal extension activating muscles that run along the spine. Here you lie flat on your belly with your feet hip width apart, place your elbows below your shoulders, then draw your shoulders away from your ears as you press your mat with your forearms with your heart and head facing up.

There are other soothing poses such as the half moon pose, fire log pose, extended triangle pose for that back pain. For each of all these poses discussed to achieve maximum results increase the intensity by holding them longer. This will see you reap a painless back plus other health benefits such as improved sleep, lowered blood pressure. Try Yoga today.

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