4 Yoga Poses to Reduce Back Pain

· July 22, 2016
Because these yoga positions also stretch the back and alleviate compression you are able to relax the whole area, relieving pain and preventing future injury

Back pain has become one of the most common complaints in society today thanks to the continued use of technological devices and the strain that is associated with it.

Most of the time, the pain will subside with a little rest and a few painkillers, but it can stick around for longer than normal and eventually require that you take some other tactic to treat it.

Although it might not seem beneficial at first, practicing a few yoga poses can be a beneficial therapy to improve and reduce back pain.

By stimulating circulation and alleviating muscle tension, they quickly calm the region and alleviate your condition.

Today we want to share the four best yoga poses that you shouldn’t hesitate to practice at home or in your office. Get started!

1. Forward flex

2 forward flex
This movement stretches the stressed muscles of the spine and stimulates your central nervous system.

How do you do it?

  • Stand on a yoga mat and separate your feet to hip-width.
  • Bend your knees so that your torso is leaning over your legs, and keep bending until your thighs meet your abdomen.
  • Form two fists and place them in the bend of the opposite elbows.
  • Relax your back, neck, and head, and clench your fists tightly.
  • Perform this pose 10 to 20 times while inhaling and exhaling deeply.

2. Plank against the wall

3 plank wall
This movement is a bit more complex and requires some practice to perform it correctly.

It’s ideal for lower back pain but can also ease tension in the upper body.

How do you do it?

  • Stand facing a wall with your arms outstretched. Tilt your body forward, placing your palms against the wall.
  • Press your fingers against the wall and draw your navel inward while you stretch your tailbone toward the floor.
  • Lift your ribcage from your pelvis, so that you achieve a natural curvature of your lumbar region and tighten the abdomen.
  • Keep your spine straight and start to walk backwards with your legs, bending at the waist until you reach an L shape.
  • Repeat this exercise for 10 to 20 breaths and slowly return to the starting position.

3. Downward facing dog

4 downward facing dog
The downward facing dog, or “Adho Mukha Svanasana,” is an ideal pose that stretches your entire body.

It soothes the nerves of the spine and promotes good circulation throughout your body.

It also strengthens the muscles and joints of the arms, legs, neck, and back.

How do you do it?

  • Position yourself on all fours with your feet hip-width apart and using your hands and feet to support you.
  • Raise yourself up on your toes and you are in downward facing dog pose.
  • It’s important that you avoid arching your back too much because it will strain your muscles.
  • Raise your ribs to add firmness to your shoulders and spine.
  • Push your tailbone toward your heels and apply pressure through the middle and outside part of your feet.

4. Child’s pose

5 childs pose
The “Balasana,” or child’s pose, is a relaxed movement that actively stretches and lengthens the spine.

It is a position of rest between exercises or serves to end a stretching routine. It’s recommended for easing tension that’s associated with stress.

How do you do it?

  • Kneel on the floor and press your chest to your knees to get into child’s pose, holding it for a few minutes.
  • Try doing this pose with your knees apart but toes touching, and then bring your knees together to better stretch your spine.
  • If your head does not touch the floor, place a yoga block against your forehead so you can completely relax.
  • Your arms can be out in front of you, but also at your sides.
  • Inhale deeply and with each exhale, imagine that your tension is dissipating.

As you can see it’s easy to do a few yoga poses to enhance your sense of well being.

If you combine these with breathing exercises or meditation you’ll get many more benefits for the balance of your body and mind.