Introduction
Back pain is a common companion for many, and finding gentle yet effective solutions can make a significant difference in daily life. In this blog, we’ll explore “Easy Yoga for Back Pain,” offering simple yet impactful poses that can contribute to soothing relief. These accessible yoga poses are designed for individuals of all levels, providing a gentle path towards alleviating back discomfort. Please be mindful that although most backs will get relief from these poses listen to your back we are all different, start by repeating them a couple of times and then build up as able.
- Child’s Pose (Balasana): Begin your easy yoga routine with Child’s Pose, a resting posture that gently stretches the lower back and upper back and promotes relaxation. Kneel on the mat, sit back on your heels, and extend your arms forward, allowing your forehead to rest on the ground. You can always finish off with this one as well.
- Child’s Pose with Side Stretch: Start in Child’s Pose, then walk your hands to one side, stretching the side of your torso.
- Cat-Cow Stretch (Marjaryasana-Bitilasana): Transition to the Cat-Cow stretch, a flowing movement that enhances flexibility and mobility in the spine. Start on your hands and knees, arch your back upward (Cat), then drop it down (Cow) in a rhythmic motion.
- Sphinx Pose: Lie on your stomach, place your forearms on the mat, and lift your chest, keeping your elbows under your shoulders. Draw your shoulder blades downwards and keep your neck aligned and not tipped back.
- Cobra Pose (Bhujangasana): Cobra Pose extends the lower back further than in the sphinx pose above so if you didn’t like that one maybe leave this or try it carefully – however most backs will love it! Lie on your stomach, place your palms next to your chest, and lift your upper body while keeping your pelvis on the mat.
- Supine Twist: Lie on your back and bring your knees toward your chest. Gently drop your knees to one side while keeping your shoulders on the mat. This twist releases tension in the lower back and improves spinal mobility. You can make this easier by bending your knees but keeping your feet on the floor rather than lifting them.
FREE MASTERCLASS LEARN HOW TO RESOLVE YOUR BACK PAIN. Click to learn more. See you there.
Start by holding these poses for a couple of seconds and repeating them a couple of times, if your back is happy then gradually increase the length of hold and the number of repetitions to suit you. You could do these a couple of times a day to suit. LISTEN TO YOUR BACK
These poses are a great starting point when exercising your back. Give them a go, it’s a great way to start and end the day and if they help you can try and fit in a third session.
Keen to further improve your back? Join me in my FREE masterclass together we will work out what you need to do to move forward and out of pain. Or take a look at the Pain Free Back Program. Using a combination of carefully designed exercises, advice, hints, tips, and postural changes we work together to resolve pain and improve function – giving you full confidence in your back and its abilities.
Conclusion
Incorporating these easy yoga poses into your routine can provide much-needed relief for back pain. Remember to focus on your breath, move gently, and listen to your body. Consistency is key, so make these poses a part of your daily practice for a healthier, happier back. If you have any existing health conditions or concerns, consult with a healthcare professional before starting a new exercise routine.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
