Yoga Stretches for Back Pain Relief

Back pain may be caused by sitting in a long period of time and improper body posture. It may also arise due to a certain type of work which requires using of your hips and back muscle. There are several reason why you get pack pain. It may be because you live a sedentary lifestyle or you are the athletic type. Yes, athletes can suffer back pains as well. Back pain is now one of the reason why many people do to the doctor.

Good news is that you can do something about it. Yoga. There are several research studies shows that yoga can relieve the pain in your back. Yoga involves stretching, flexibility, and strength. Those 3 elements helps in decreasing the soreness of your back.

Here are yoga stretches that are recommended to relieve back pain. Do these stretches daily or every after working out. Remember to breathe deeply using your nose while doing the following yoga stretches.

Supine Hamstring Stretch

Start with a lying position (on your back) then bend your right knee into your chest. Then get a rolled-up towel or a strap. Place it around the ball of your foot. Then straighten your leg up to the ceiling then press out both of your heels. If you can feel pain on your back, try to bend your left knee and then put your foot on the ground. Hold this pose for about 3 to 5 minutes. Then do it again for another 3 to 5 minutes using your left knee.

Supine Hamstring Stretch

Two-Knee Twist

For 1 to 2 minutes for each side, lie on your back with your both knees bent towards your chest and your arms extended outwards bringing out a T look. Then exhale while lowering your knees to the ground on the right side. Then keep your shoulders firmly pressing down during this entire stretch. If your left shoulder lifts, lower your knees and keep it away from your right arm. Do it again on the left side for 1 to 2 minutes.

Two-Knee Twist

Sphinx

Lie on your stomach then prop up yourself on your forearms. Then align your elbows directly below your shoulders. Firmly press through your palms and the top of your feet. Then press forward your pubic bone. Usually you will a feel sensation on your lower back. Just take a deep breath to ease it. This pose allows flow of blood on you back which promotes healing. Hold this pose for about 1 to 3 minutes.

Sphinx

Legs up the Wall

This pose is best in relaxing your lower back muscles while draining off the stagnant fluids in your ankles and feet. Go to a corner and lie on your back with your both leg up on the wall with your buttocks touching the wall. Hold this position for 5 to 10 minutes. This is recommended every after a challenging workout, long hours of standing, and after you have traveled by plane.

Legs up the Wall

Pigeon

From an all-four position, put your right knee at the back of your right wrist with your lower leg positioned diagonally towards your left hip. Then square off hips towards the floor. Then bend forward. Then widen both of your elbows then place one of your hands above the other like a pillow on your forehead. Hold this position for 2 to 3 minutes then change to the other side and do it for another 2 to 3 minutes.

Pigeon

Thread the Needle

If Pigeon makes it uncomfortable with your knees, do the Thread the Needle instead. You just need 2 to 3 minutes for each side. Start on a lying position with both of your knees bent and feet flat on the floor. Then bend your right knee showing a number four figure your outer left ankle on the right thigh. Then lift your left foot to the air with your left calf parallel with the ground. Then thread your right hand in the middle of the opening of your legs then interlace both of your hands at the back of your left thigh.

Thread the Needle

There are other more yoga stretches that you can include on your daily workout to relieve back pain. If you can’t keep away from the activities that gives you the pain, might as well do these sequence of yoga stretches.

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