Yoga stretches to do to relieve back pain

20/02/2013 17:02

Yoga, for many, is a way to relax while also targeting specific muscle groups in the body. But it can also be a great alternative method of relieving back pain. Here are some yoga-inspired stretches you can do to alleviate some of that soreness you are experiencing:

Downward facing dog

This pose is a way to strengthen the core as well as the arms and hamstrings. Try to hold the pose for 1-3 minutes. In the beginning, extend your elbows so that your palms are touching the ground. As you get more flexible, try to bring your head closer to your knees, and then release your elbows so that half of your arms are touching the ground (as demostrated above).



As you do this pose, be sure to press your feet and thighs into the floor as you raise up your upper torso. Keep your head in line with your neck so that you don't cause any extra strain. Hold for about 20 seconds, then release as you exhale. Repeat as many times as you feel comfortable.


Triangle Pose

The picture you see above is a much more difficult version of the triangle pose, called the side plank pose. However, it has many of the same effects of the triangle pose without as much stress caused to the back. Stay in the pose for as long as you can, reaching upwards and inhaling and exhaling deeply. Repeat on the other side of your body.


Child's Pose

This pose is by far the most relaxing, and the easiest on your back. Simple start on your knees and lay your upper body over your legs. You can either grab your feet or extend your arms straight in front of you. This will be a welcome relief from your other yoga stretches.


There are many great ways that yoga can help your back pain. Do you know of any other poses that have helped you?