7 YOGA POSES TO EASE BACK PAIN
what up ladies! let's talk back pain, shall we? for some of us, back pain is no stranger. sometimes we feel it in the morning when we wake up; you know, that stiffness when you roll out of bed. others of us feel it as a dull ache after a long day of standing at work, or carrying a heavy backpack all day at school. whatever the cause, I think we can all agree that it sure does rain on our parade. but the good news is, we don't have to let it!
yoga has some amazing, healing benefits for the body, a couple being decreasing pain and relieving muscle tension. so here are a few gentle yoga poses that are great for encouraging openness and relaxation to our backs. 😊
this pose is super simple backbend to bring length and even a bit of strength to your lower back muscles. start by laying on your stomach and your legs hip distance apart. rest your elbows underneath your shoulders with your forearms parallel to one another. press through your forearms to lift your head and chest. make sure you keep your chest open by slightly rolling your shoulders back and sliding your shoulder blades down your back. lightly squeeze your glutes to extend through your hips and press your pubic bone into the ground to lengthen your lower back rather than compress it. take 10 slow deep breaths and then slowly release.
this pose is awesome to open up your back, in between your shoulder blades, and even your abdomen. start on all fours. make sure your hands are aligned underneath your shoulders and your knees underneath your hips. inhale as you drop your belly and look up. exhale as you push through your hands to round your spine, tuck your chin, and tuck your tailbone. alternate in between those two places following your breath for 10 rounds of breath.
this pose is great to bring length to your whole spine, from your neck to your lower back. start seated with your legs crossed comfortably. inhale as you sit up nice and tall through your spine. exhale as you twist to the right by bringing your right hand behind you and your left hand to your right knee. if it's comfortable for your neck look back behind you. stay open through your chest by slightly rolling your shoulders back and drawing your shoulder blades down your back. inhale and try to get longer through your spine; exhale and try to gently twist a little deeper. hold for 5 rounds of breath and then switch sides.
this pose is a great multitasker; from lengthening your hip flexors and creating flexibility through your spine to opening your shoulders and chest and strengthening your glutes. start by laying on your back with your knees bend and feet hip distance apart. tuck your pelvis underneath you until your lower back is flat off the ground. press through your heels and lightly squeeze (don't clench) your glutes to lift your hips on the ground. make sure you try to hug your inner thighs together to keep your knees from spreading outward. try not to compress through your lower back to lift your hips higher. you can keep your arms by your sides to start or if you want to get deeper into the pose, roll your shoulder back to open your chest and then clasp your hands behind your back. hold for 5 rounds of breath before you gently roll back to the ground one vertebra at a time.
thread the needle:
this pose is a wonderful hip opener. start by laying on your back with your knees bent and feet hip distance apart. cross your left ankle over your right knee and then draw your legs towards your chest. interlace your hands around your right thigh and breathe space and length into the back of your right hip. to protect your ankle joint keep your ankle dorsiflexed (toes up). try to keep your shoulders grounded and chest open. stay long through your neck by tucking your chin. hold for 5 rounds of breath and then switch sides.
reclined spinal twist:
very much like the seated twist, this pose helps bring length to your whole spine but in a much more passive way. start laying on your back and hug your knees in towards your chest. bring your arms out to either side of your body and inhale. exhale as you drop both of your knees off to the left while taking your gaze to the right. try to keep your shoulder flat on the ground. hold for 5 rounds of breath, inhale through center, and exhale as you drop your knees off to the right, taking your gaze to the left. hold on the right for another 5 rounds of breath.
single leg happy baby:
this is another great hip opener. start laying on your back. hug your knees in towards your chest. hug your right knee in as you extend your left leg. from here, take a hold of the outer edge of your right foot and gently guide your knee down towards your armpit; sending your breath to any tension you feel in your right hip. keep your left leg active and as straight as possible. try to stay grounded through your shoulders, open through your chest, and keep your neck long by tucking your chin. hold for 5 rounds of breath before releasing and switching sides.
that's all for today and I hope these yoga poses help relieve the back pain that can sometimes plague us in life.
thanks so much for reading and feel free to hit me up if you have any questions!💕
P.S. if you'd like to also strengthen your core to better support your back and help prevent pain, check out my post on a few fun combo exercises to do just that!