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Quick & Easy Yoga Poses for Back Pain Relief

January 26, 2018

Are you ready to try some quick yoga for back pain? These easy yoga poses can help you to have better mornings, give you much needed pain relief while adding some mental clarity to your day.

Cat-Cow Sequence

Cat and Cow poses, which are often paired together, are easy yoga poses that can help alleviate your back pain. They form a warm-up sequence that when practiced together, help to stretch your back, and prepare your body for your day's activity.

Benefits of Cat-Cow Sequence

Cat-Cow flows between two, beginner friendly, yoga poses that bring openness and flexibility to the spine. Along with helping with back pain relief, cat-cow stretches the torso and neck through it’s breathing sequences also provides stress relief and calms the mind.

Spinal Twist

The spinal twist is a quick yoga pose that allows you to engage your core and open up your lower back. As you already know, this area of your back is often overly tight first thing in the morning and can lead to back pain up to your neck and down your legs.

Benefits of Spinal Twist

Spinal twist is a yoga pose that can help with upper back pain relief and strengthen upper back muscles. It’s also good for stretching spinal muscles. This gentle movement releases tension in your spinal muscles—ideal for people dealing with back pain all day who work in office environments and need periods of relief throughout the day.

How to Do the Cat-Cow Sequence

The first yoga pose, called the cat-cow pose starts with you getting on your hands and knees.

  1. Find a comfortable place.
  2. Spread your hands and knees shoulder width apart. You want to make sure that your wrists are directly beneath your shoulders and your knees directly beneath the hips. Feel free to tuck your toes for more support or, if you feel more comfortable, with the tops of them flat on the ground.
  3. Start the yoga poses by getting into a neutral position keeping your back nice and flat.
  4. Press up, rounding your back and pressing your arms away from the ground while tucking your head and chin into your chest. You want to form a nice arch, hollowing in your belly.
  5. Inhale, and then do the pose in the opposite direction dropping the navel to the floor, lifting the tailbone up, and gazing up towards the sky again while pressing your shoulders back down.
  6. Repeat the yoga poses, inhaling into cow and exhaling into cat.
This quick yoga pose for back pain wakes up your central nervous system, massages your internal organs, and give your back a lot of relief. It's a really good and easy yoga stretch for your back.

How to Do the Spinal Twist

The next yoga pose for back pain relief is a spinal twist. You can do this by sitting down in a comfortable position on the ground or in your favorite chair.

  1. You're going to take your shoulders roll them back and down, staying nice and upright while tightening your core.
  2. Take one hand bring it to the opposite knee. The back hand is going to go right behind you, or if you're on a chair and you can hold onto the back of the chair. As you exhale you're going to gently twist using your hand to add a little pressure and you're going to look back as far as you can. You want to make sure that you stay nice and tight and upright and you're exhaling with this yoga pose. There should be no sharp pains or pinches. Breathe here for a few deep breaths. Anywhere from five to six deep breaths and then on your last inhale, come back to center.
  3. Take a nice big deep breath and then exhale twisting the other way. Do five to six deep breaths again before repeating the twists on both sides for a total of three to five times or however many you like.

Done daily, these simple yoga poses can help you to feel back pain relief from the start of your day. If you're adventurous, take your yoga mat to work and do these quick yoga poses on the job for effective pain relief throughout the day.

Last change: January 26, 2018
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