1. Cat-cow Pose
This is a gentle pose ideal for yoga beginners and experts alike. It stretches the spine, improves mobility, and relieves tension in the lower back. For this pose:
- Get on all fours, with your knees below your hips and your wrists below your shoulders.
- Lift your head, tailbone, and chest towards the ceiling and drop your belly toward the floor as you inhale (this is the cow pose).
- Drop your chin to your chest and round your spine upward as you exhale (this is the cat pose).
Alternate between the cow and cat pose for a few minutes for maximum results, moving with the breath.
2. Child’s Pose
This pose can relieve the pressure on your back by elongating your spine and giving it a nice stretch. It can also stretch your thighs and hips, reducing pain in these areas. For this pose:
- Sit on your heels with your knees pressed together on the ground.
- Place your hands in front of you and walk them forward, bending until your forehead rests gently on the floor.
You can widen your knees to drop the chest and belly between the thighs for a deeper stretch. Hold the position for a few minutes and repeat as many times as needed to get a soothing effect on your back.
3. Sphinx Pose
This pose creates a natural curve of the lower back, which can help reduce pressure and, consequently, pain. The pose also engages the shoulder blade muscles, which can alleviate back pain by aligning the spine properly. For this pose:
- Lie on your stomach with your legs extended straight out behind you.
- Position your elbows below your shoulders and place your forearms on the floor.
- Lift your chest off the floor, and lift up just enough to the back working.
Keep your shoulders relaxed, and don’t overextend your back — you shouldn’t feel any discomfort or pain if you’re doing it correctly.
4. Standing Forward Bend
This pose can alleviate back pain by lengthening the spine. Here’s what to do:
- Place your feet shoulder-width apart on the ground and gently fold your torso over your legs.
- Put your hands on the ground next to your feet or on your legs.
- Hang your torso down while keeping your legs as straight as you can.
- Tuck your chin toward your chest, relax your shoulders and move your head toward the floor to elongate your spine.
- Maintain the pose for a few seconds, and repeat as much as needed to relieve the back pain.
You can bend your knees as much as necessary when doing this pose to take some pressure off of the back.
5. Downward-facing Dog
Sometimes back pain may result from tightness in the back of your legs. This pose can stretch out the calves and hamstrings, relieving pressure on these areas and alleviating back pain. For this pose:
- Start in a tabletop pose on hands and knees.
- Lift your tailbone toward the ceiling and work on lowering your heels toward the ground.
- Aim for the shape of a capital letter A with a deep hinge in your hips and a long spine.
Place your head between your arms and hold the position for a few breaths to relieve muscle tension and stress.
6. Extended Triangle Pose
This pose can strengthen the back and torso muscles. It can be helpful for neck pain, back pain, and sciatica. Here’s how to do it:
- Place your feet on the ground a few feet apart.
- Turn your left toes to face forward and extend your right toes outwards.
- With your palms facing down, lift your arms parallel to the ground.
- Hinge at your left hip and move your left arm and torso forward and down, reaching for the left leg.
- Lift your right arm toward the ceiling and hold the position for a few seconds.
Remember to do the same for the opposite side for balanced results.
7. Reclined Supine Twist
This pose can relieve pressure on your back, reducing pain. You need to:
- Lie on your back.
- Bring your knees to your chest and drop them to your right as you turn your head to look toward the left.
- Hold the pose for some seconds, then change sides.
If the knees don’t come all the way down, use a rolled towel or blanket for support. Doing so can ease you into the pose and prevent irritation to your lower back.
A Yoga Class May Help Alleviate Back Pain
A yoga class is an excellent choice if you’re experiencing back pain, as it can reduce the pain while also helping your mind relax. Some of the poses you can come across in your class include the child’s pose, cat-cow pose, standing forward bend, sphinx pose, downward-facing dog, and reclined supine twist. These poses can reduce the pressure and tightness on your spine, allowing you to maintain proper posture and move around pain-free.
