Back pain is a common complaint I hear from many people- both young and old. This could be the result of an injury, sitting long periods of time, poor posture or as simple as an individual’s weight. Everyday tasks can become a huge problem if the backache and soreness are ignored and not taken care of.

Some of us may even be depending on pain medication daily to get some relief from the aches and pain. But did you know there are yoga poses that can help relieve back pain? Many medical professionals are starting to recommend Yoga to those who suffer from chronic aches and pain.

Following are some of the yoga poses that are easy to attempt and can decrease backache significantly. However, it is always advised to first consult your doctor before starting any type of physical activity.

Also, keep in mind that Yoga is not about mastering a pose in one day.  It is a journey.  A journey of noticing your body, loving your body in each pose, being compassionate to your body and being patient with yourself.

1)  DOWNWARD FACING DOG

Downward facing dog pose helps us to stretch the hamstrings and calves, and targets the large muscles that are the building blocks of our back.

How to do it:

Start on your hands and knees on the floor, while your hands should slightly be above the shoulders. Slowly, elevate your knees and butt from the floor towards the ceiling and stay in the pose for about 30 sec to 1 minute. This can be repeated about 5 to 7 times.

2) SPHINX POSE

This pose is not only helpful for a backache but it also enhances the abs and creates a natural curve of the back.

How to do it:

Lie straight on the floor with your legs together. The elbows will be under the shoulders and forearms in the front as they will be needed to lift. Slowly lift your chest off the floor. As soon as you do this, you will feel a natural curve in your back. Stay in the pose for 5-10 full breaths.

3)  KNEES TO CHEST POSE

This is the easiest yoga pose to attempt for a backache.

How to do it:

Lie on your back on the floor and bring your knees to your chest and hold them there. An added tip is to rock side to side in this pose slowly for extra pressure.

4)  LOCUST POSE

This pose is a little similar with that of sphinx pose but it allows the stretching of the torso as well as the back.

How to do it:

Lie on your front on the floor with your hands and arms straight to your side. Slowly, raise your chest, legs, and arms in an upward motion. Look straight ahead when raising your chest and rest before repeating the pose. You can hold this pose for 3 – 5 full breaths before releasing back down. Repeat this anywhere from 5 to 10 times.

5)  BRIDGE POSE

Bridge pose helps in reducing the discomfort of the back and stretches the spine. It is also said to be helpful for those with anxiety, stress disorders, and mild depression.

How to do it:

Lie on your back on the floor and bring your knees up. The arms should be straight and by the side. Start by raising the tailbone until your thighs are parallel to it. Stay in this pose for 3-5 full breaths and then go back down to the floor. Repeat for 1-3 minutes.

6)  CHILD’S POSE

This pose is famously known as a resting pose as it looks like one is resting instead of doing yoga.

How to do it:

This pose requires for one to be on all 4 on the floor. Move to a prostrating position, only with your arms stretched in front of you. Hold the position for 5-10 full breaths. Repeat as needed.

7)  PIGEON POSE

Pigeon pose is most commonly used for relaxation of the hips and torso muscles.

How to do it:

Start with sitting cross-legged and palms on the floor. Slowly, take one leg out and position it behind you in a stretching manner. Look forward with chin up while keeping your leg stretching in the back as much as possible. Hold the position for 5-10 full breaths. Repeat on the other side.

Love and Light,

Simi

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