Yoga poses for back pain: Have you been feeling stiffness or tension in your back lately? Does the ache seem more prominent after a long day at work or after spending hours looking at the screen? You are not alone. Back tension is something almost everyone experiences at some point. The good news is you don’t always need medication or a massage to feel better. Sometimes, a few gentle yoga poses can work wonders.
Yoga can help you relax your tight muscles, improve your body’s posture, and increase blood flow, especially in your back. Here are some yoga poses that may help relieve back tension.
Child’s pose (Balasana):
Let’s start with one of the most calming and gentle poses. Just kneel on the floor, bring your big toes together and spread your knees wide. You can sit back on your heels and stretch your arms forward, resting your forehead on the floor. Breathe deeply and relax. The pose is gentle for the lower back, hips, and thighs. It also provides your back muscles a chance to relax and lengthen. You can hold it for one to three minutes, or as long as it feels beneficial to you.
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Cat-cow stretch (Marjaryasana bitilasana):
It’s a simple movement that brings flexibility to your spine. You can start on your hands and knees in the tabletop position, inhale and drop your belly, and lift your head and tailbone. Exhale, round your back, tuck your chin, and pull your belly in. Continue moving slowly with your breath. The pose warms up your spine and also helps you release all the tension in your entire back. It improves coordination and raises awareness. You can repeat for five to 10 slow rounds.
Downward-facing dog (Adho mukha svanasana):
The classic pose stretches your entire body, especially the spine and hamstrings. You can stand on your hands and knees, tuck your toes and lift your hips towards the ceiling. Just try to straighten your legs and press your heels towards the floor. It lengthens the spine and helps you release the tightness in the upper and lower back. It also strengthens the shoulders and improves your blood flow. You can hold it for 30 seconds to one minute.
Standing forward bend:
The pose is perfect after sitting for long hours. Start by standing with your feet hip-width apart. As you inhale, lift your arms overhead, and as you exhale, gently fold forward from your hips. Let your head and arms hang freely, and feel free to bend your knees slightly if needed. The pose stretches your lower back, hamstrings and calves. Letting your head hang can also help you relieve tension in the neck and shoulders.
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Back tension often builds up without warning, but the good news is that a few gentle Yoga poses can help release it. If something hurts, stop; just go slow. You can use a rolled towel, pillow, or Yoga block to make poses more comfortable. Just 10 minutes a day can make a big difference, easing stiffness, improving flexibility, and calming your mind.
