Yoga For Back Pain: 6 Gentle Stretches To Ease Tension

Yoga posing with the sunset - Feature - US | Yoga For Back Pain: 6 Gentle Stretches To Ease Tension
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Yoga is a series of mental, physical, and spiritual practices that originate from ancient India. There are hundreds of factors that lead to an achy lower back, and one of the best ways to treat your back pain is by doing some gentle yoga. Let’s try some yoga to ease the pain and tension in your back!


In this article:


  1. Cat and Cow
  2. Extended Triangle Pose
  3. Downward-Facing Dog
  4. Pigeon Pose
  5. Sphinx Pose
  6. The Child Pose


Learn Yoga for Back Pain to Improve Your Physical Health


Cat and Cow


Cat and Cow yoga posing with the mountain view - CA | Yoga For Back Pain: 6 Gentle Stretches To Ease Tension | Cat and Cow


The Cat-Cow pose is a movement between two poses. Both are done on all fours – the cat pose is arched back towards the ceiling, and the cow pose is dipped back, with your belly towards the floor.


Start on all fours and make sure that your shoulders, elbows, and wrists are all straight and perpendicular to the ground, and your knees are directly below your hips. Your head needs to be central with your eyes looking at the floor.


Inhale while you are in your neutral position, and as you exhale, curve your spine up, making sure to keep your shoulders and knees in the same position. Hold this ‘cat’ position for several seconds and feel the stretch in your back.


Next, inhaling slowly, round your spine down toward the floor while raising your head, eyes looking up. 


Keep doing this combination of poses according to your breathing rhythm for 10-20 rounds for the best results. 


Extended Triangle Pose


To do this pose, step your right foot out about leg distance apart. Your right foot should be straight (towards the short end of your mat), and your left foot should be facing the long end of your mat so that your feet are perpendicular to each other. 


Lift your arms, so they are parallel to the floor. Slowly tilt forward, coming down with your hand and torso. Touch the ground with your right palm; keep your hand flat on the floor as your body and floor become parallel.


Then turn your head from facing down to facing the direction of your left arm. Hold the pose for about 1 minute, then repeat with the opposite side. The pose might help to alleviate neck pain and stretch the torso muscles.


Downward-Facing Dog


Downward-Facing Dog yoga posing | Yoga For Back Pain: 6 Gentle Stretches To Ease Tension


When speaking of yoga for back pain, many yogis will think about this classic pose. The downward-facing dog pose is effortless to do and effective against a strained back.


First, start on your knees and hands, keep your hand in front of your shoulder. Then press your front down, raise your knees up, and lift your back up with your tailbone facing the ceiling. Hold this pose for 6 to 12 breaths and repeat it 6 to 8 times.


This whole-body stretch will help exercise the back extensors, which are the muscles forming your lower back. It will help you stand firm and reinforce your spine.


Pigeon Pose


There are many poses in yoga for beginners, but this is not one of them. The pigeon pose can be very difficult for newbies to do as it requires a flexible lower body. At first, It may not look like the most suitable position to treat your back pain, but having tight hips is one of the many causes of a backache.


Start with the downward-facing dog pose and keep your legs together. Move your right knee forward and turn it to the front so that it seems like you are sitting on your right leg. Keep your left leg straight behind. For those experienced yogis, stretch your hamstring slowly and carefully raise your left leg off the floor toward your upper back. Don’t forget to breathe consistently, hold the position for about 4 to 8 breaths, then repeat with the other side.


Sphinx Pose


When being asked, “which is the most basic easy-to-do pose in yoga for back pain,” any experienced yogi will answer with the sphinx pose. 


To start, you need to lie flat on your belly with your legs parallel, straight and hip-width apart from each other. Keep your elbows right under your shoulders, and if you’re having a lot of tension on your lower back, slightly bring forward your elbows.


Lift your head and torso away from the floor into a mild backbend.


Hold the Sphinx pose from 1 to 4 minutes, release the pose by lowering your body’s upper part slowly on to the ground. The child pose can follow this pose.


Child Pose


It might look like you are relaxing your body, but it is actually an active stretch that extends you back. The pose is also a great way to release stress before going to bed.


Coe to your knees, start with your arms stretched out in front of you, sit your back up so your butt muscles (glutes) can rest just above your heels without actually touching it. Breathe in and out 5 to 10 times while in the position. Repeat as much as needed to get a good relaxing stretch.


Doing these ‘yoga for back pain’ poses regularly will achieve the best result. Your lower back is one of your body’s most stressed parts, as it has to support the whole torso, help you walk, and do other movements. Therefore, taking good care of your lower lumbar region is the best way to prevent you from moving around with an achy back in the future. 


Which stretches do you use to ease back pain and body stress? Tell us in the comment section below.

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