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Yoga for Back Pain


Yoga can be an effective and natural way to alleviate back pain and promote overall spine health. Here are some yoga poses and practices that are commonly recommended for relieving back pain:

  1. Child's Pose (Balasana): Begin by kneeling on the floor and bring your big toes together while keeping your knees hip-width apart. Lower your torso between your thighs and stretch your arms forward, resting your forehead on the mat. This pose gently stretches the lower back and promotes relaxation.

  2. Cat-Cow Pose (Marjaryasana-Bitilasana): Start on all fours with your hands under your shoulders and knees under your hips. Inhale as you arch your back, lifting your tailbone and head while drawing your shoulder blades together (cow pose). Exhale and round your spine, tucking your tailbone and bringing your chin toward your chest (cat pose). Repeat this flow several times to warm up and mobilize the spine.

  3. Downward-Facing Dog (Adho Mukha Svanasana): Begin in a tabletop position, then tuck your toes and lift your hips up and back, forming an inverted "V" shape. Keep your hands shoulder-width apart, pressing them into the mat, and your feet hip-width apart. This pose stretches and lengthens the entire spine while also strengthening the core and upper body.

  4. Sphinx Pose (Salamba Bhujangasana): Lie face-down on the mat, supporting yourself on your forearms, with your elbows directly under your shoulders. Press your forearms and the tops of your feet into the ground, lifting your chest and drawing your shoulder blades together. This gentle backbend helps to strengthen the spine and alleviate mild back pain.

  5. Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet hip-width apart, flat on the floor. Press your feet and arms into the ground as you lift your hips off the mat, creating a bridge shape with your body. Hold this pose, focusing on the engagement of your glutes and thighs, while also feeling a gentle stretch in your lower back.

  6. Legs Up the Wall Pose (Viparita Karani): Sit sideways with one hip touching a wall. Swing your legs up onto the wall as you lower your torso onto the mat. Your sitting bones can be against the wall or slightly away, depending on your flexibility. Relax in this position and allow gravity to gently stretch and decompress your spine.

Remember to listen to your body and practice within your limits. If you experience any pain or discomfort during these poses, please discontinue and consult with a healthcare professional. It's also a good idea to practice under the guidance of a qualified yoga instructor who can provide personalized modifications and adjustments for your specific needs.