How do I do Yoga for Back Pain?

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  • Written By: Kerrie Main
  • Edited By: A. Joseph
  • Last Modified Date: 16 June 2019
  • Copyright Protected:
    Conjecture Corporation
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Most people will have to deal with back pain at some point in their lives. If you are suffering from this painful condition, no matter the type, you might be considering all your treatment options. Yoga for back pain is a natural, alternative practice that can help relieve your tight muscles and help you avoid taking unnecessary medications or undergoing invasive surgical treatments. There are many beginner yoga poses and stretches that specifically target tensed, strained back muscles. They include the half-standing forward bend, the cat pose, the sage twist and reclined big toe.

When practicing yoga for back pain, always remember to start with an extended stretching pose, such as the half-standing forward bend. This pose is an excellent back releaser. It works by creating space between the vertebrae in the spine, and it is helpful if you have osteoporosis, high blood pressure, asthma sinusitis. Stand in front of a chair or windowsill with your feet hip-width apart and arms stretched out in front of you. Simply bend toward the ledge or chair until your torso is parallel with the floor, and hold the pose for several minutes.


The cat pose is another helpful tool in your regimen of yoga for back pain. It helps to stretch and release tense back muscles in a flowing movement. Start by positioning yourself on the floor on your hands and knees, and make sure your hands are aligned directly below your shoulders and your knees are below your hips. Inhale and then exhale while you arch your back up to the ceiling and tuck your chin toward your chest. When you inhale, you’ll return to your original position and then repeat the same movement.

The sage twist is a standing pose done with a chair. This stretching movement is one of the most common poses in yoga for back pain, because it is excellent for relieving backaches. Place a chair up against the wall, stand directly in front of the seat, and place your right foot on the seat. Make sure that your right thigh is touching the wall, turn your body trunk to the right, and place both hands on the wall. Turn your head to face over your right shoulder, hold the stretch and then repeat the opposite movements for your left side.

After you’ve warmed up, move into the reclined big toe pose to continue using yoga for back pain. This pose requires patience, because it can be difficult for beginners. It works to release the lower back and can be very helpful if you suffer from sciatica.

Lie on your back with both legs stretched straight in front of you. Either grasp your right big toe with your hand or wrap a belt or strap around your entire foot. While inhaling, press your left leg down and straighten your right leg up to be perpendicular to your body. Try to stretch your toe to your head, and then repeat on the left side.



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