Give Your Back a Break with Pain-Relieving Yoga Poses

The nagging lower back pain is mostly a result of weak and tight back muscles. Extended periods of sitting (all of us are guilty!), slouching on the couch, lack of exercise (we have a solution), and/or an underlying medical condition (visit the doctor, please) can make your core, back, and glute muscles weak over time. The result is back pain. Try yoga for pain relief, and if you’re one of the lucky ones who has never had any issues of the back, practice yoga to avoid it in the future too. 

Yoga is a practical solution for most lifestyle problems, including back pain. The gentle stretches, bends, and twists of yoga strengthen the muscles of the trunk and alleviate pain. Add these yoga postures to your everyday routine to kickstart your recovery. 

Bridge pose

Lie on your back with hands on the side, knees bent, and feet on the floor. Exhale and raise your hips off the floor such that only your feet, hands head, neck, and shoulders are on the floor. Don’t overexert and ensure there’s no strain on your neck or back.

Supine twist

Twisting the spine gives a great stretch to the back. It relieves tension and relaxes the entire back and neck. To do the supine twist pose, lie on your back with your arms spread to the side to make a T. Bend your knees and bring them close to your chest. Slowly lower your knees to the right. You can look to the opposite direction or keep your neck in a neutral position while keeping both your shoulders on the floor. Hold the pose for up to a minute and repeat the pose on the left side.

Sphinx pose

Lie on your stomach with feet hip-width apart and the top of your feet pressing down on the floor. Place your elbows under the shoulders and forearms parallel on the floor. Inhale and raise your head and chest with the support of your forearms. 

Cat-cow pose

Start in a table-top position with your hands and knees on the floor. Inhale and lift your chest looking up towards the ceiling. Exhale and arch your back dropping your head. Feel the muscles of your chest and stomach when you inhale and the muscles on your back when you exhale. Do 5-8 slow rounds.

Downward-facing dog pose

Start with your hands and knees on the floor, with your fingers pointing out, hands slightly ahead of your shoulders, knees directly in line with your hips, and toes tucked in. Slowly lift your knees off the floor. At first, keep your heels raised and knees slightly bent. Lift your hips towards the ceiling while pressing down from your arms and shoulders. Stretch your heels down to the floor and straighten your knees without locking them. Don’t let your head hang; keep it between your upper arms. 

Your back supports your entire body, so it is important to take the right steps at the right time to protect it. Sit less, move more. Stretch and strengthen it with yoga. Although yoga is safe to practice, it is best to do it under the supervision of a trained professional especially if you are a beginner. ImStrong yoga teachers guide you through live one-on-one online classes. They pay close attention to your form so that you get maximum benefit from every asana. However, if you want to start yoga as a treatment or continue to have persistent back pain, consult your doctor.