Yoga for Back Pain: Relieve Your Aches and Pains with These Simple Poses
Yoga is an excellent way to alleviate back pain and improve spinal health. Here are some simple poses you can try:
- Child's Pose (Balasana)
- Kneel on the floor with your toes touching and your knees hip-width apart.
- Sit on your heels and slowly fold forward, stretching your arms out in front of you.
- Rest your forehead on the floor and take deep breaths for 5-10 breaths.
- Cat/Cow Pose (Marjaryasana/Bitilasana)
- Begin on your hands and knees with your wrists under your shoulders and your knees under your hips.
- Inhale, arch your back, and lift your tailbone and head to the ceiling (cow pose).
- Exhale, round your spine, tuck your chin into your chest, and tuck your tailbone under (cat pose).
- Repeat for 5-10 rounds.
- Downward-Facing Dog (Adho Mukha Svanasana)
- Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
- Exhale and lift your knees off the floor, keeping them slightly bent.
- Straighten your arms and lift your hips up and back, creating an inverted V-shape with your body.
- Hold for 5-10 breaths.
- Triangle Pose (Trikonasana)
- Begin standing with your feet wide apart, facing forward.
- Turn your right foot out 90 degrees and your left foot in 45 degrees.
- Extend your arms out to the sides and reach your right hand towards your right ankle, while keeping your left arm extended up towards the ceiling.
- Hold for 5-10 breaths and switch sides.
- Cobra Pose (Bhujangasana)
- Lie face down on the floor with your hands under your shoulders.
- Inhale and lift your chest off the floor, keeping your elbows close to your body.
- Keep your shoulders relaxed and gaze forward.
- Hold for 5-10 breaths.
Remember to move slowly and mindfully, never pushing your body beyond its limits. If you experience any pain or discomfort, come out of the pose and seek guidance from a certified yoga teacher.