Yoga for back pain can be the best, natural, quick fix, pain relief method you will ever discover! If you workout a lot, sit at a desk or do anything repetitively from time to time you might be likely to suffer from a tight back or back pain. There are lots of yoga poses you can do which can help relieve and ease off this pain, and if practiced regularly (after workouts/at the end of your day) you can even rid it all together!
Yoga for Back Pain
Below are our top 9 yoga for back pain postures and stretches:
1. Standing forward fold
Standing feet hip distance apart, inhale to lift up through the crown, lengthening the spine, and exhale as you hinge at the hinge, gently fold the body over the legs, chest towards the thighs, before dropping the crown of the head towards the ground letting the neck hang long and loose. Feel free to cradle the arms, take a slight bend in the knees if needed and rock side to side, back and forth. Stay here for around 10 breaths.
2. One Legged Pigeon Pose
Come to your hands and knees. Bring the right leg in front of you bending at the knee and placing its down on the ground at a 45 degree angle towards the right, front, corner of the mat. Slide the left leg backwards as far as you can go, toes untucked. Make sure the hips remain left and square the front of the mat. The aim is to get the right bum cheek to the floor and the left hip should rest on top of your right heal. Use blocks as required. If you are comfortable stay here. If you would like to increase the intensity of the stretch allow the body to fold forwards towards the ground in front until you are completely flat on the ground. Stay here for 10 breaths, then repeat on the other side.
Come to your hands and knees. As you inhale, dip the stomach towards the ground and look up creating a small backbend in the spine. As you exhale push through the arms, round the shoulders, drop the head, look down, and suck the navel in towards your spine creating a reverse bend. A lovely movement to gently mobilise and stretch the spine.
4. Half lord of the fishes
Come to seated, legs straight out in front of you. Bend your right knee, lift it over the left leg and place your right foot flat on the floor on the outside of your left leg. The right knee will point directly up at the ceiling. Right arm can be placed on the floor behind you. Inhale to lift up through the crown, finding length in the spine, taking your left arm over to the right knee. As you exhale to twist the stomach in towards the thigh. Eye gaze should be behind you. Use your right arm to help deepen the twist and pull you around further. Hole for 10 breaths, the repeat other side.
5. Supine Abdominal Twist
Lay flat on your mat. Take your arms out to the side in a ‘T’ shaped position, palms facing down. Inhale to lift the legs together bending at the knees 90 degrees. Exhale to drop the legs over the left side of the body. Shoulders remain flat to the ground. Inhale to turn the head so that you look at the back of the right hand. Stay here for 10 breaths. Inhale to lift the head and legs back to the centre. Repeat on the other side.
Lay flat on your mat. Inhale to lift the legs together in towards the chest, bending at the knees. Exhale as you hug the knees with both arms bringing them tighter into your chest. Stay here for 10 breaths. feel free to rock side to side, back and forth, to give your lower back a little massage at the same time.
7. Head to Knee
Come to seated, legs straight out in front of you. Move the fleshy bits out from underneath your bum so you can feel your sit bones are in contact with the ground. Bring the sole of the left foot in to the right thigh and square the body off to face the right leg. Flex the toes back towards you rather than pointed. Inhale to lift the arms and body up through the pelvis, creating long neutral spine, arms above the head, lifting upwards through the crown. Exhale as you keep a long straight spine and fold forwards over the right leg , first bringing the chest toward the thigh, then finally dropping the head towards the knee. Stay here for 10 breaths, then repeat other side.
8. Reclined hamstring stretch
Lay flat on your mat legs straight out. Inhale to lift one leg, keeping it straight, hinging at the hip, as you reach 90 degrees exhale bringing the leg further towards your head, still keeping it straight, as far as you can go. You may want to use a strap, or your hands if you can reach. Stay here for 10 breaths, then repeat on the other side.
9. Garland Pose
From standing come down to a squatting position. yo make want to take your feet out a little wider and even turn the feet out slightly rather than having toes pointing directly forwards. Aim to have the heals flat to the floor if you can. Inhale to lengthen though the spine and bring your hands to prayer position in front of you, use your elbows to encourage the knees to go outwards. Stay here for 10 – 15 breaths. Again feel free to add movement, bounce or rock side to side to get deeper. This stretch is not only a great hip opener, but also helps release tension in the lower back.
Want to try one of our classes?
If you are new to yoga, or just would like to try to practice more regularly with company, then why not pop along to one of our classes. We have various levels and styles of classes from the more strength focused Yoga for Fitness classes, to our very chilled Restore & Recover gentle yoga sessions, or if you are looking for something in the middle why not try our Stretch & Tone class. Full timetables , price and class details can be found here.
We also offer 1-2-1 sessions and private bookings for those who would like something a little more personalised. Read more here.