The 5 Best Yoga Poses to Stretch Out Your Back

Best yoga poses for back pain

If you suffer from back pain caused by a sedentary lifestyle and stress, the right yoga complex will help you solve this problem. Yoga is not only for your body, including getting rid of back pain but also for your mind, that is, getting rid of the stress that causes muscle pain.

Yoga exercises for back Pain

There is a set of poses that will not require special training from you and will help to stretch and tighten the whole body. Practicing yoga, even for a few minutes daily, will help you understand your body and its needs, including where you build up stress. With just ten exercises, you can rid your spine, back and neck of pain forever.

Bitilasana (Cat, Cow Pose)

Yoga for lower back pain – This is not only one of the most effective and simple asanas for beginners, but also the basic posture for yoga in general. Get on all fours, bend in the lower back like a cat, and then arch your back as if showing a hump. By repeating such gentle bends, you stretch and massage the spine, trunk, arms, and neck, and also massage the organs and muscles of the abdominal cavity.

During the exercise involved:

  • The muscle straightening the spine (in anatomy from the Latin – Musculus erector spinae)
  • Rectus abdominis muscle (abs)
  • Triceps
  • Front dentate muscle (or superficial muscle of the chest)
  • Buttocks

Sequence of execution:

  • Get down on all fours.
  • Keep your wrists exactly under your shoulders and your knees under your hips.
  • Distribute the bodyweight so that it is the same at all the reference points of the arms and legs.
  • Inhale while bending down. The look is directed up.
  • Exhale, arch the spine. Pull in your stomach.
  • Watch the sensations in your body when you perform this movement.
  • Do not focus on your thoughts and release tension in the body.
  • Continue driving for at least 1 minute.

Downward facing dog

Yoga back stretches – Learning how to do downward dog yoga pose is also one of the basic elements of yoga, it will relieve back pain and will serve as prophylaxis of radiculitis. It helps develop balance in the body and improves stamina. Learn with complete details from working muscles to full execution:

Working muscles:

  • Tendons
  • Deltoid
  • Gluteal muscle
  • Triceps
  • Quadriceps femoris

Order of execution:

  • Get down on all fours.
  • Place your hands right under your wrists and your knees under your hips.
  • Push back with your hands, lift your heels off the ground and raise your knees.
  • Lift the buttocks up.
  • Keep a slight bend in the knees, lengthen the spine and tailbone.
  • Keep your heels torn off.
  • Press your hands firmly to the floor.
  • Distribute your weight evenly between both sides of the body, paying attention to the position of the hips and shoulders.
  • Keep your head in line with your forearms or slightly pressed chin.
  • Hold this pose for 1 minute.

Elongated Triangle Pose

This yoga asana is especially good for the back and neck, as it stretches the muscles in them. It also stretches the muscles of the spine, groin, hips, while strengthening the shoulders, legs, chest. It effectively helps reduce stress and anxiety. It’s also better to consult professional physicians or doctors available at the Premier health center if you are not sure about such exercises.

Working muscles:

  • Back muscles
  • Internal oblique muscle of the abdomen
  • Large and middle gluteal muscles
  • Tendons
  • Quadriceps femoris

Instructions for execution:

  • Put your legs wider than your shoulders.
  • Lean on one side, put your hand to the corresponding leg. Pull the other hand up.
  • Look up, forward or lower your gaze.
  • Perform this asana for one minute.
  • And as many on the other side.

Ardha Bhujangasana (or Sphinx pose)

Yoga for back pain – This gentle yoga asana is ideal for pain in the back of the body – it stretches the chest, shoulders and stomach. 

What works at runtime:

  • Straightening muscle
  • Gluteal muscles
  • Rib cage
  • Trapezoid
  • Back muscles

Sequence of execution:

  • Lie belly on the floor, straighten your legs.
  • Lift the case, rest your hands on the floor. Make sure that your elbows are under your shoulders, palms pressed to the floor.
  • You must rise up through the spine, and start the decline through the crown – do not fall down at once.
  • Look in front of you. Do not think about anything, focus on the movements.
  • Hold for about five minutes.

Cobra pose

This “bridge” is almost identical to the pose of the sphinx and is also an integral part of home yoga classes for the back. In addition, it stretches the muscles of the abdomen, chest, and shoulders. Asana also strengthens the spine and serves to prevent radiculitis.

At this time, work:

  • Tendons
  • Buttock muscle
  • Deltoid muscle
  • Triceps
  • Front dentate muscle

Order of execution:

  • Lie on your stomach, put your hands under your shoulders, fingers pointing forward.
  • Hold hands firmly against your body. Do not let your elbows go sideways.
  • Using your hand lift, slowly raise your head, chest, and shoulders.
  • You can climb to any height that is comfortable for you.
  • Keep a slight bend at the elbows.
  • You can take your head back to stretch even more.
  • As you exhale, lower yourself.
  • Relax your neck.
  • Slowly move your hips from side to side to relieve muscle tension.

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Article Author Details

Harry Miller