One of the yoga questions I get asked most often is, “What are some yoga poses I can do for back pain?” It’s also probably the most common unsolicited advice that I give 🙂 My co-worker injured their back and I found myself rattling off yoga poses that should help…while my other co-workers were like, “Here she goes again with that yoga stuff.” But I promise I only share it because it really helps! Since injuring my back in high school, I’ve gone through many pain flare ups and have found myself coming back to these poses over and over. These poses are gentle, help relieve tension and release tightness in the back. I narrowed it down to my five go-tos to share with you!
1. Legs Up the Wall
This is an honest space so I’ll admit that this is my favorite pose for back pain. The spine is lengthened and relaxed, and it is extremely calming and great for circulation.
How-to: Sit on the floor against the wall and skooch one side of your hip/booty as close to the wall as you can. Lower your upper body onto the floor and extend your legs overhead. Let your palms lay face up next to your sides, or make the pose more restorative by bringing one hand to your abdomen and one hand to your heart, and close your eyes as you take deep breaths.
2. Downward Facing Dog
This is one of the most commonly practiced yoga poses. It relieves back pain and sciatica, and stretches the shoulders.
How-to: Begin on all fours, shoulders stack over palms and hips over knees, tuck your toes under, and send your hips up, pressing your tailbone backward. Begin with a slight bend in the knees, gradually straightening the knees to your level of comfort (but not completely locking the knee joint). Actively press your index finger and thumb into your mat and spread your fingers wide.
3. Spinal Twist
Almost every yoga class I’ve taken has involved a version of this pose! It’s a good one that releases tension in the low back and opens the shoulders.
How-to: Lay on your back, T out your arms, bend your knees to 90 degrees, and let both knees drop over to one side of your body. If it feels okay on your neck, you can deepen the pose by extending your gaze over your hand that is opposite your knee to twist a little deeper. After about 10 deep breaths, gently switch your knees to the opposite side and extend your gaze over your opposing hand.
4. Supported Bridge
Bridge pose stretches the head, neck and spine. You can place a yoga block at whatever height gives you relief — start on the lowest level, and gradually increase the height to suit your comfort. When I’m having back pain, I like to place a block under my sacrum for support.
How-to: Lay on your back, bend your knees and plant your feet hip width distances apart. Gently lift your hips up towards the sky and place a block beneath your sacrum (the flat space between your glutes and your low back).
5. Rag Doll
I love this pose! The generous bend in the knees releases the hamstrings and relieves compression in the lower back.
How-to: Plant your feet hip-width distance apart and bend forward from your hips, maintaining a generous bend in your knees. Let your head and neck fall heavy towards your mat and rest your belly over your thighs. Reach for opposite elbows, taking a slow, gentle sway side to side to release your lower back.
Back pain is quite common but the back is not something that we often remember to stretch. Try these poses for at least 10 breaths and move into them as slowly and gently as possible. If you have a serious injury, always consult your doctor before trying 🙂 These poses have helped me so, so much. I practice each of them just about everyday. Since they are restorative, I love to do them at the end of the day with soft music and deep breathing. Give them a try and let me know what you think! I’d love to hear what some of your other favorite poses are to relieve back pain. Let me know in the comments below 🙂
x,
Morgan