5 Yoga Poses to Relieve Back Pain

Child pose, cat-cow pose, and Upward-Facing Dog are yoga exercises that can help lower back pain. This ancient form of exercise has improved posture and relieved back pain. It does it by strengthening, stretching, and flexing the muscles. Unfortunately, back pain can affect your physical health and mental health. Fortunately, yoga can offer you some relief from lower back pain. Research also shows that yoga may help to reduce your pain and dependence on pain medications. This article will discuss back pain and five yoga poses that can improve your physical health.

About your lower back pain

Your lower back contains five lumbar vertebrae that support your upper and lower body. The vertebrae, ligaments, discs, muscles, and tendons protect the spine and allow your body to bend and move. They also help hold everything in place. The lumbar region is subject to stress and heavy loads, especially when running, walking, carrying, or lifting. The discs in your back are like ball-bearing chains; they malfunction when damaged or neglected. Injuries and overexertion can cause herniated discs resulting in low back pain.

How does yoga help relieve lower back pain? 

Yoga exercises focus on steadiness and balance. It helps your body create natural defenses to prevent back pain. It strengthens your pelvic and abdominal muscles and increases your flexibility. When these muscles are strong, your posture improves, reducing the strain on your back. In addition, stretching increases flexibility by increasing circulation to tight muscles. Other yoga benefits include:

-Alleviates stress and anxiety

-Improves balance

-Regulates blood circulation

-Improves quality of life

Scientists also discovered how yoga impacts the brain and can reduce pain. A report by Frontiers in Human Neuroscience found significant differences between the brains of yoga practitioners and those with chronic pain. Those with chronic pain had fewer neurons in the areas that help us cope with pain. 

In comparison, those who practiced yoga had more. So, check with your doctor and start your yoga routine today. So, what are the best poses to relieve back pain and manage your symptoms? Below are five poses that are proven to relieve back pain to get started. 

5 Easy to Do Yoga Exercises to Relieve Back Pain

1. Child’s Pose

This pose appears to be a rest position, but the Child Pose is a de-stressor, and it helps elongates the back. Here’s how to do it: 

-Get on all fours 

-Extend your arms straight out in front of you 

-Then sit so that your butts rest above but not touching your heels

-Hold the position for five to ten breaths 

2. Upward-Facing Dog

With this pose, you open up your chest, engage your back, and stretch your abdominal muscles with this pose. Here’s how to do it: 

-Lie flat on the floor with your hands by your chest.

-Raise your elbows until they are nearly straight and your hips are lifted off the floor.

-Inhale while extending your heart to the sky.

-Take a deep breath and hold for 15-30 seconds.

3. Cow and Cat

If you have a sore, achy back, Cow and Cat can help loosen your muscles. This pose can help in either as a warm-up for another workout or as part of your yoga routine. Here’s how to do it: 

-Start on all fours.

-Inhale, arch your back and lift your chest upward.

-Exhale, bring your belly button closer to your spine and look back at your feet.

-Take five deep breaths and repeat. 

4. Downward-Facing Dog

-The downward-facing dog will improve the blood circulation in the back of your legs. 

-Set your hands shoulder-distance

-Place your hip-width apart and hands shoulder-distance 

-Use your arms, and pull your sit bones back and up 

-Relax your neck and head, and look back at your feet.

-Pose and then hold for 30 seconds to 60 seconds. 

5. Standing-Forward Fold

Standing-forward fold relaxes your whole back. As you bend down, you may notice the stress drifting away. 

-Plant both feet squarely on the floor, and place your hands on your hips.

-Fold hip joints forward, elongating the front of your body as you exhale.

-Bend elbows and grasp them with the other hand.

-Sway, if it feels good

-Hold for 60 seconds

For your comfort, wear breathable clothing. There are many cool yoga pants available in a variety of styles.