7 Yoga Back Stretches To Reduce Back Pain

Did you know that about 60 percent of the world’s population experiences mild to severe back pain at some point? It could be due to bad posture, lack of exercise, spinal problems, or too much pressure exerted on this part of the body. But whatever the cause is, back pain is something that can adversely affect you.

While there are numerous medications that you can take to alleviate the issue, you can also utilize the different yoga poses that can help stretch your back and reduce the pain. Take a look at the following:

Cat-Cow Pose

Aside from stretching the torso, shoulders, and neck, the cat-cow pose is also an excellent way to stretch and mobilize the spine. It works on the erector spinae, gluteus maximus, serratus anterior, rectus abdominis, and triceps.

So how do you do the cat-cow yoga pose?

Start by getting on all fours and position your wrists underneath the shoulders and your knees underneath the hips. As you look up, inhale and allow your stomach to drop down towards the floor. Tuck your chin into your chest and arch your spine toward the ceiling while you exhale. Release the tension in your body and hold this posture for about one minute.

Take a look at a video on how it’s done.

Downward-Facing Dog

The downward-facing dog pose is a traditional forward bend that can aid in relieving back pain while increasing your body’s strength. You can perform this pose after a long day at work before you go to bed. Or, if you want, you can execute this early in the morning too.

From tadasana (standing position), bend forward from the waist and make sure that you don’t bend your knees. However, if there is too much pressure, you can bend them a bit. Press your palms against the floor and hold it for 5 to 10 breaths.

Take a look at a video on how it’s done.

Constructive Rest Pose

To strengthen your spine and allow your lower back to relax or loosen up, you can do the so-called constructive rest pose. Lie down on your back as you relax your arms and legs. Slowly bend your knees in such a way that the bottoms of your feet are flat against the floor. Keep your feet apart as wide as possible while putting your knees against each other. You can hold this pose for 2 to 3 minutes so your body can rest.

Take a look at a video on how it’s done.

Extended Triangle Pose

The extended triangle pose is a great remedy if you have a backache or neck pain. Plus, it is fairly easy to perform. From a standing position, spread your legs about 3 to 4 feet apart. Your right toes should be facing forward, while the left ones are turned in an angle.

Next, raise your arms parallel to the floor with the palms facing down. Come forward with your arm and torso and then rest your hand to your leg. Extend your left arm up and hold this pose for a minute. You can then do the same on the opposite side.

Take a look at a video on how it’s done.

Locust Pose

This yoga pose works great in reducing lower back pain while strengthening the torso, arms, and legs.
Start by lying on your stomach and then slowly lift your head, chest, and arms up. You can put your arms on your sides, or you may opt to interlace them at your back if you wish to. Look straight and hold this position for up to one minute.

Take a look at a video on how it’s done.

Supported Bridge Pose

This posture can be performed by utilizing blocks or anything that can hold your back, depending on where the pain is. For instance, if it is your lower back that is aching, position a block under your sacrum and another one underneath the lumbar. You can then increase the height as you feel your spine lengthening.

Take a look at a video on how it’s done.

Legs-Up-the-Wall Pose

To achieve overall relaxation and release the tension from your muscles, you can do the legs-up-the-wall yoga pose. It is like the constructive rest pose except that you have to press your legs against the wall while you are resting your back on the floor.

Take a look at a video on how it’s done.