How to Use Yoga to Help with Back Pain: Yoga Stretching for the Upper and Lower Back

How ro use yoga to help with back pain

Yoga is more than just a remedy for superb comfort; it wraps your entire body in a state of relaxation and peace.

It is an activity that you can perform for maintaining flexibility and increasing back strength. For adults, a common source of discomfort and pain comes from the back, which certainly effects day to day function. Luckily, yoga has the ability, when done right, to help alleviate some of these discomforts over time.

The lower and upper back are sensitive and cumbersome spots for many people. Back pain can be due to poor posture and a weak core. A good recommendation for back pain is to figure out the exact location of the pain, why it's occurring, and try to correct the underlying cause.

In most cases, performing yoga for back pain can help relieve some fatigue, and hopefully add a soothing quality to your day to day life. Here is how yoga can help you try and reduce back pain.

5 Best Yoga Poses for Back Pain

yoga stretching for the upper and lower back

1.    Downward-Facing Dog 

The good old fashioned forward bend can be exhilarating and rejuvenating. This pose is helpful in relieving back pain, as well as sciatica. It may look easy to perform, but like all yoga poses, it's best to take it slow and understand your limitations. Always start with beginner yoga poses and work your way up.

It balances your body as well as activates the core. Moreover, the downward-facing dog position works your deltoids, quadriceps, hamstrings, glutes, and triceps. It's a good full body stretch.

yoga back stretches

2.    The Sphinx

Inspired by the famous Greek mythical statue, the Sphinx involves a slight back-bend. It offers a great stretch for your buttocks, spine, and core. The first step is to lie on your stomach, then extend your legs behind you, then arch your back by pressing into the ground with your forearms.

The Sphinx pose is an excellent stretching exercise for the shoulders, abdomen, and chest. Besides that, it's a relatively easy yoga pose to learn and can help to reduce stress from your body.

During the Sphinx pose, your gluteal muscles, trapezius, erector spinae, latissimus dorsi, and pectoralis major are all activated.

yoga to help with back pain

3.    The Reclined Pigeon 

The Reclined pigeon pose, commonly known as the figure-four, is a wonderful pose for stretching, and activating the lower and upper back. It stretches your butt, inner thighs, and hips, and you really remain in control of this stretch. Use your grip to continue to slowly pull your legs toward your upper body/core to feel more and more of pull/stretch.

The position is moderate in difficulty; lie on your back, cross your feet, and pull your right leg to your chest. Once you reach a comfortable stretch, hold the position for 30 seconds. Next, switch and give the other side a try.

Cath pose for back stretches

4.    Cat Pose 

Not only is this a pose to incorporate into every yoga routine, it's super simple to carry out, making it perfect for beginners. The cat pose is an accessible and soothing back-bend that mobilizes and stretches the spine. Really concentrate on this stretch and the curvature of your back, stretching it to comfort. You should feel a really nice stretch in your back, neck, shoulders and even torso with this one.

Moreover, it works your triceps, gluteus maximus, erector spinae, serratus anterior, and rectus abdomen.

yoga stretching for upper and lower back

5.    The Eagle 

Now, the Eagle pose is for those who desire flexibility, endurance, balance and concentration, all in one pose. However, if you do suffer from any sort of knee injuries, then you should proceed with caution in trying this one due to the positioning of your lower body and legs.

Believe it or not, The Eagle is one of the best yoga poses for stretching the upper and lower back. However, you may struggle to find balance at the start, but once you get the hang of it, the longer you will be able to hold this pose, and the more you can push yourself to get the stretch you desire.


The Takeaway

Undoubtedly, yoga is one of the best activities you can perform to start to alleviate aches and pains. I find it wonderfully in it's ability to help clear my mind, and soothe my body through the execution of the different postures and poses.

Each of the above poses will hopefully, gradually help calm some of your back pain, plus you’ll be in the midst of adopting a healthier lifestyle.

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