Back Pain Relief with 3 Yoga Poses

If you’re like me and the more than 26 million Americans in the U.S., you’ve experienced some degree of back pain at some point in your life.

Back pain can be caused by a variety of factors, including illness, misalignment in the spine, a sedentary lifestyle, slipping or bulging discs, or excessive use of hips or hamstrings. It can negatively affect your life, making you feel bad about yourself and impacting your lifestyle.

Consider adding these three yoga poses to your morning and evening routine if you suffer from back pain. Never done yoga before? Never done yoga? These poses are great for beginners because you can get space and length in your spine by resting on your hands and knees.

The poses, along with rhythmic breathing, can help relieve back pain by strengthening and stretching the back muscles and opening up tight hips that may cause it.

Pose of the Cat-Cow

As you inhale through your nose while on all fours, with the shoulders over the wrists and hips over the knees, slowly raise the head and tailbone as you arch the spine. Exhaling, gently round the spine. Pull the lower belly into the spine. Lower the head. Draw the tailbone downward. Repeat the cycle five to ten times.

Upward Facing dog

Once the spine is warmed, roll gently down to your belly. Place your hands on either side of your chest, directly below the shoulders. Tilt the pelvis on the mat. Press your chest away from it, compressing the lower spine. Straighten your arms and draw the shoulders away. Hold this position for 3 to 5 breaths.

Child Pose

While in Upward-Facing Dog, lift your hips and gently pull them back to the heels. Extend the arms up the top of the mat. Rest the forehead on the mat.

For a more relaxing pose, spread the knees and bring your big toes together to create space for your torso. Hold the pose for at least 5-10 breaths.

The poses can be done separately or together to create a gentle yoga flow that will relieve back pain and calm the mind.

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