Best Yoga Poses for Back Pain

August 10, 2018

3 min read

There are a lot of different exercises that can help with your back pain. Yoga exercises are a great option for people experiencing back pain. The controlled, core-centric movements of yoga not only help strengthen but increase joint flexibility. We often incorporate certain Yoga exercises into our physical therapy programming. Check out these best yoga poses for back pain.

Supine Twist

1. Supine Twist – This exercise is great to help loosen the lower spine and hips. Start by lying down on your back. Bend your knees and place your feet shoulder width apart. Extend your arms straight out to the side, like you are making a “T”. Bring your legs up, with your thighs perpendicular to the ground and knees still bent. Keeping your legs together, rotate them until they are touching the ground. Try to keep your shoulders and extended arms on the ground.

Cat and Cow

2. Cat and Cow – This exercises engages the core and extensor muscles for the back. It also helps gently mobilize the vertabrae. Start on your hands and knees with your wrists directly under your shoulders. Adjust your knees so they are under your hips and hip width apart. Make sure the front of your ribs does not collapse toward the floor. Lengthen your spine first, then inhale while arching your back and looking forward. As you exhale, round your back and look toward your naval. Complete five to 10 cycles of cat and cow, or as many rounds as you need to clear your low-back pain. Move slowly, while deepening your breath. Make sure you only use the range of motion that feels good on your back. Finish with a neutral spine and pelvis, and hold that position for a breath before stopping your flow.


3. Bridge – This exercise engages the back extensor muscles and hip muscles. Strong hip muscles help ensure that your spine maintains proper alignment under load. Start by lying on your back with knees bent and shoulder width apart. Place hands down in a “V” shape. Start exercises by rotating your hips back so that your back is flattened on the ground. Then begin to lift your hips up to create a straight line from your shoulders to your knees. Hold for 5 seconds and return back down to the starting position. Repeat 10 times.

While these exercises can be very effective in helping you address your back pain, consult with a medical provider before beginning any exercise program.

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