Yoga Poses to Relieve Back Pain
Is it just me or does it seem like back pain is going around like a cold? I have heard from at least 5 people this week that they’re experience bad back pain. If you’re one of those people, this blog post is for you.
Seated Figure Four
Sit on your tailbone, lean back slightly onto your hands. Place your ankle over the knee of the opposite leg, keeping the shin parallel to the floor. Hold stretch for 20-30 seconds. Repeat on the other side.
Bridge Pose
Begin by laying flat on the ground or a mat. Bend the knees leaving your feet flat on the floor. Slowly raise hip upwards, paying attention to any pain or discomfort. Keep core tight and lean into the shoulders. Raise hips as high as is comfortable. Be sure to squeeze the glutes and core. Hold for 20-30 seconds.
Cat and Cow Pose
Position yourself on all fours. Take a deep breath as you extend your belly downward and your neck upward, slowly. Slightly arch the back and let all the air out to full cow pose. As you breath in, raise your spine and lower your neck in line with the spine (not putting the chin to the chest) toward cat pose. Repeat these two exercises slowly each at least five times.
Pigeon Pose
Bend one knee in front of your body. Extend other leg straight back and settle in on the bent leg. After getting into position, attempt to balance the weight of your body equally to both sides. Focus on the stretch in the hip of the bent leg. If you’d like, you can lift both hands, as in this photo. You can also put your hands on either side of the body or lean slightly forward. Hold for 20-30 seconds. Repeat on opposite leg.
DownDog
Start on all fours. Slowly, tuck your toes, lift your hips up and back, remain engaged in the upper back, and aim the chest towards the thighs. Keep the core tight, your neck neutral, and really feel the stretch through your shoulders. Pay attention to any pain or discomfort. Be sure to pedal feet up and down to get the body used to being in position. Hold position for 20 seconds. Repeat multiple times.
Sphinx Pose
Lie on your belly. Squeeze the glutes and core. Then, raise up slowly on your elbows. Lift just slightly on the elbows, noticing any pain or discomfort. Hold for 20-30 seconds. Repeat 2-3 times.
I hope this provides you a bit of relief. If you’re looking for a little more, we recommend Well Unwind, Well Balance and Breathe, and Well Fit Over 50.