Top 5 Yoga Poses To Relieve Back Pain

Lower back pain can be incredibly debilitating yet millions of us suffer in silence.

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Muscle imbalances, poor posture, weak and upset back muscles or even tightened hip flexors can result in back tension and pain, slowing you down and making you ache throughout the day (and night).

Release the tension with these stress-busting yoga moves, which work to stretch the muscle fibers and break up  knotted muscles that are causing back stress.

1. Pigeon Pose

The pigeon pose is excellent for releasing tight hip flexors. When hip flexors are tight, they put pressure and stress on your lower back.

  1. To get into pigeon pose, start in a tabletop position.
  2. Bring one foot up in front of you on the ground and bend your knee and rest that leg on the ground.
  3. Bring the opposing leg out straight behind you.
  4. You can remain with your upper body straight, or curl forward and rest your head or forearms on the ground.
  5. Hold for 30 seconds to one minute before switching leg positions.


2. Child’s Pose

Child’s pose works to relieve tension in the lower back by putting the body in a position where there is minimal pressure on those muscles. In addition, the pose gently curves the back, giving you a chance to stretch the muscle fibres and more specifically, the lower portion.

  1. To get into position, sit back onto your heels and then extend your arms forward into a stretched out position.
  2. You can adjust your hips to be wider if it feels more comfortable.
  3. Hold this position for one minute or longer.


3. Forward Bend

The forward bend is a simple movement that stretches out the entire back by letting your weight fall in front of you. This removes any pressure on the back and allows your muscles to relax and stretch.

  1. Start in an upright position and curl forward by extending your arms and head into a hanging position in front of you.
  2. Focus on letting go of holding the position and let your upper body hang there for the ultimate tension release.
  3. Hold for 30 seconds to one minute.


4. Cat-Cow Pose

The cat-cow pose is great for releasing tension because it involves movement along with stretching.

  1. Begin in a tabletop position with your hands and knees on the ground.
  2. Curl your spine upward as you lower your head toward the ground.
  3. Hold this position for as long as you would like before releasing the rounded position and curling the spine toward the ground with your head and neck up.
  4. Try to maintain a neutral neck position throughout the movement.
  5. Complete 3-5 slow repetitions at a time.


5. Downward Dog

This classic yoga pose does wonders for your back muscles as well as building strength in that targeted area.

  1. Start on your hands and knees and then plant both feet into the ground.
  2. Your legs can have a slight bend in them, but aim to keep them straight.
  3. Walk your feet up so that your butt is up in the air.
  4. You should be looking down with a neutral head, neck and spine. In addition, your fingers should be spread wide to accommodate and support the movement.
  5. Hold for about one minute.


Aim to practice these poses on a nightly basis to bust stress, release lower back tension, and build up back muscles to prevent future strain or injuries.