Best Yoga Workouts for Back Pain


One of the main goals of practicing yoga exercises to help relieve problems with your back is also to make sure the postures are stress and pain relief as well. You see, the right kind of yoga poses could very well help your spine relax and strengthen at the same time. Since yoga is also known to increase body awareness, it goes without saying that once you become more aware of your body, you will also be able to reduce and relieve imbalances.

Here are some yoga exercises that you should add to your workout routine to help relieve that back pain.

Downward Facing Dog

The downward facing dog just might be one of yoga’s more traditional forward bends. This exercise brilliantly helps to rejuvenate you as a whole and help your back feel better. Besides helping relieve back pain, it also helps with problems like sciatica. Overall, training also helps the body to grow stronger as it also helps target the hamstrings, triceps, and quads.

How? ‘Or’ What

  • Start by getting on all fours, aligning your arms and knees so that they are below your shoulders and hips.
  • Then press in your hands while tucking your toes under and lift your knees while bringing your tailbone up towards the ceiling.
  • While keeping your knees slightly bent, stretch your spine and tailbone.
  • You can also lift your heels slightly off the floor to help you stretch more.
  • Using your hands, distribute your weight evenly on both sides of your body.
  • Remember to keep your head in line with your upper arms
  • Hold this pose for up to 1 minute.
  • Relax and return to the starting position.

The Sphinx

This yoga workout is one of many that helps relive the stress in your back. It also helps strengthen the spine and buttocks while stretching the abdomen, chest, and shoulders.

How? ‘Or’ What:

  • Start by lying on your stomach with your legs stretched out behind you.
  • Do this by tightening the muscles in your lower back, hips, and thighs.
  • Publish this; align your elbow with your shoulders with your palms facing down.
  • Now apply pressure to the palms, slowly lift your head and chest
  • While putting more pressure on your palms, gently lift and engage your lower abs to support your back as much as you can.
  • Look straight when you are in this pose, relax and breathe normally.
  • Return to the starting position and repeat.

The bridge

The good thing about the bridge pose is that it helps restore your back to its best and also helps you feel relaxed. The pose essentially stretches the spine to help relieve back pain and headaches.

How? ‘Or’ What:

  • Start by lying on your back with your knees bent. Also make sure your heels are pulled towards your tailbone when you are in this position.
  • Let your arms rest on the side of your body during this time.
  • Keeping your feet and arms sunk into the floor, lift your tailbone toward the ceiling.
  • Until your thighs don’t become parallel to the floor, keep lifting.
  • Try to maintain this pose for at least 1 minute.
  • Slowly return to the starting position using each of your vertebrae.
  • Rest and repeat

These are among the best.

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