Try These 8 Yoga Poses to Relieve Back Pain Now

Do you find yourself sitting, maybe staring at a computer screen all day?

For so many of us, our daily lives involve working on a computer and sitting for most of the day. And sitting for so many hours on end without moving or stretching can cause serious back pain and achiness. 

Remembering to move and stretch daily is so important if you want to get rid of your back pain, and these yoga back stretches will help you do just that! 

Try out these 8 yoga poses to relieve back pain right now and see how they can truly help loosen up your back and lengthen your spine. These poses will be challenging, rewarding, and worth the effort! I promise!

Standing Forward Fold (Uttanasana)

Stand with feet together or hip-width apart and slowly fold forward. Let your arms hang or place your hands on the floor. Keep a generous bend in your knees. Feel the release in your lower back. Breathe deeply.

Low Lunge Twist Pose (Parivrtta Utthita Ashwa Sanchalanasana)

Start standing with your feet together. Bring your right foot to the front of your mat and land in a deep lunge with your torso upright. Bring your palms together in front of your chest and begin to twist your torso toward your bent knee to the right. Rest your left elbow on your right thigh and rest into this position. This will help both stretch and strengthen your back. Repeat on the other side.

Downward Facing Dog (Adho Mukha Shvanasana)

Begin on your hands and knees and slowly lift your hips up and back as you pull your chest closer toward your thighs. Breathe deeply into this lengthening stretch through your arms and spine.

Child’s Pose (Balasana)

Begin on your hands and knees. Widen your knees to the edge of your mat and touch your toes together. Slowly lower your hips onto your heels as your arms reach long out in front of you. Rest your head on the ground, or place a pillow or blanket under your head to rest on and breathe deeply into this restorative position. Personally, I believe this is one of the most rejuvenating yoga back stretches to help heal and lengthen your back.

Half Pigeon Pose (Ardha Kapotasana)

Begin on your hands and knees. Slowly lean forward and bring your right knee in between your hands. Let your hips fall to the ground or place a pillow or blanket under your hips if they don’t quite reach the ground. Feel free to keep your torso upright, or fold forward over your knee. Breathe into this position as you begin to feel your muscles release. Repeat on the other side.

Cat-Cow Pose (Marjaryasana Bitilasana)

Begin on your hands and knees. As you inhale in, release your stomach and spine down toward the ground as you lift your head up toward the sky (Cow pose). As you exhale out, round your back up towards the sky and pull your stomach in toward your spine as you lower your head and look down at your mat (Cat Pose). Repeat these motions several times, back and forth, while focusing on your breath.

Cobra Pose (Bhujangasana)

Begin on your hands and knees. Slowly lower yourself down all the way to the ground with your palms by your chest. When your ready, push your torso up toward the sky and begin to straighten your arms. This can be a hard position for back pain, but it is such a great position for building back strength which will ultimately help relieve back pain. If straightening your arms is simply too much, you can start but placing your elbows on the ground and lifting up from there into baby cobra. You can always start there and work your way up to a full cobra over time.

Seated Spinal Twist (Ardha Matsyendrasana)

Begin seated with your legs straight out in front of you. Bring your right foot over your left leg and place your foot flat on your mat next to your left knee. Then, grab your right knee with your left hand and twist your torso toward your knee. Place your right hand behind your hips on your mat. Breathe deeply and feel the release in your back. Repeat on the other side.

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