Back pain can be a real nuisance and get in the way of your day-to-day habits and activities. If you’re suffering from back pain, you may be avoiding exercise that only seems to worsen the pain. Thankfully, yoga can help you both work up a sweat and maintain a healthy spine. Below, we’ve compiled 10 of the best yoga poses for back pain.
This gentle forward fold is the perfect way to relax and release tension in your neck and back. Practicing this pose can help relieve stress. Sit on your feet with your knees bent then crawl forward with your arms reaching outward and your knees splayed out.
The Sphinx is a great pose for stimulating the spine. Sphinx pose promotes the natural curvature of the lower back, which can be irritated or damaged from continual sitting. Lying down on your stomach with feet hip-width apart, bring your elbows below your shoulders with your hands on the ground in from of you, then lift your head, arching your back.
With this simple movement you are can stretch the entire spine. From your knees, take an exhale breath, arch your back like a scared cat and press through the shoulder blades and dropping your head and looking between your knees.
Start on your hands and knees. While inhaling, lift your chest and tailbone towards the ceiling and lift your head skyward.
Gentle twists to the spine can provide both a great stretch and stress relief for the entire back and neck, which both carry a lot of tension from day-to-day activities. Lay on your back, bring your arms to a T-shape on the floor, bring your knees towards your chest, then let them slowly fall to one side, guided by your hand. Repeat on both sides.
From a plank pose or hands and knees, tuck your toes under and raise your hips into the air, your tailbone towards the ceiling.
Lying on the floor, place your hands at your sides. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Then use your feet to press your hips skyward.
From your back, raise your legs into the air and clasp the outside of your feet with your hands, or use your thumb and forefinger to grab your big toe, then open knees wider than your hips and begin pulling them down.
From standing, bend your knees and push your hips back, then raise your arms into the air and look forward. Arms should be parallel with the ears. Sink lower to feel in your hips, lower back, and hamstrings.
From all fours, walk your hands forward a few inches and curl your toes under, making sure that your hips stay directly above your knees.
One of the best lower-back releases is forward bend. Start standing then slowly fall forward with control until your hands reach the floor or close to it or you can hold your elbow with the opposite hand and sway. Be sure to bend your knees as much as you need. Building strength and flexibility in the spine is essential to keeping it healthy and pain free. By incorporating these ten poses into your workout regimen or daily routine, you can work to find a stronger, healthier back.