5 Yoga Poses to Alleviate Back Pain

I wanted to go through five back-pain relief exercises from yoga.

CLICK HERE to watch the YouTube video.

I had Jenna to demonstrate the exercises.

#1 – Wall Plank

In standing position, move toward the wall and bring your hands on the wall. Work your way down the wall and bend through the hips, looking at stretching through the hips and stretching through the back. Your head is aligned with the rest of your spine. Hold that position for a few seconds.

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Wall Plank

In this exercise, you will feel a stretch in the hamstrings, glutes and low-back area.

Perform one set of 2 reps, with a hold of 20 seconds in the bottom position with light intensity.


#2 – Downward Dog

Get into a pike position, then come up out of that pike position back into plank position, and finally back into downward position.

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Downward Dog

In this exercise, we are working on strengthening up the shoulders, back and core. We are also working on the flexibility in the hips and low-back area.

Perform one set of 5 reps, holding the top position for 5 to 10 seconds with an intensity of feeling the shoulders and core working.


#3 – Pigeon Pose

From the downward dog position, raise your left leg up, hold that position for 5 to 10 seconds, and then come out to the pigeon post going to downward dog, bringing the leg across so that left leg is toward that right hand.

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Pigeon Pose

In this exercise, we are stretching out the hip rotators.

Perform one set of 2 reps on each side, alternating back and forth, holding the end position for about 10 seconds with light to medium intensity.


#4 – Child’s Pose

In an all-fours’ position with the knees bent, bring the hips back resting on to the foot. Drop the upper body between the knees and place the arms out front.

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Child’s Pose

In this exercise, we are looking at stretching out the hips, mid back and low-back areas.

Perform one set of 2 reps with a hold of about 10 seconds at the end position with light intensity.


#5 – Press-up Movement

From plank position into press up, hold it for 2 seconds, then come back out in plank movement, and then go back in press movement.

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Press-up Movement

In this exercise, we are working on improving the mobility in the low-back area and strengthening out the shoulder blade area.

Perform one set of 2 to 5 reps with a hold of 2 to 5 seconds at the end position with light intensity.

So, there you go. These are the five exercises that can help with back pain relief that come from yoga.

 

If you want to overcome your low back pain flare-up so you can move your back around without worrying if the pain will come back, then check out the Low Back Pain Solved program.

Take care!

Rick Kaselj, MS