A sore back can be debilitating, making everyday tasks feel more challenging. Whether you are chasing after an active toddler (like me), or sitting at a desk all day, the discomfort can become unbearable. Yoga is an effective way to help alleviate back pain, improve flexibility and support your muscles while gently strengthening them.
Whether you’re recovering from an injury or looking to improve flexibility, incorporating yoga movements into your weekly routine can help. For spinal health, the strength-building, tension-relieving postures are especially effective with proven benefits.
Disclaimer
Before you begin, if you are recovering from spinal surgery, have a significant injury or any health concerns, please consult a medical professional beforehand. If any of the following poses cause pain, stop immediately.
1. Sphinx pose (Salamba Bhujangasana)
Hold: 1-3min
- Lie face down with your elbows bent and hands next to your head, palms facing down.
- Keeping your forearms and elbows close to the body and pressed into the floor, lift your upper chest.
- Relax your shoulders away from your ears and gently engage your core to support your back.
2. Half lord of the fishes pose (Ardha Matsyendrasana)
Hold: 30-60sec each side
- Sit with your legs extended in front of you.
- Bring your right knee towards your chest and place your right foot flat on the floor and your right hand on the floor behind you.
- Inhale and lengthen your spine, then as you exhale twist your torso to the right, wrapping your left elbow outside your right knee.
- Look over your right shoulder, but avoid slouching.
- Repeat on the other side.
3. Supine twist (Supta Matsyendrasana)
Hold: 1-2min each side
- Lie on your back with your arms extended out to the sides so your body forms a T-shape.
- Bring your knees to your chest and on your next exhale drop them to one side while keeping your arms and shoulders on the mat.
- Use a block under your knees if needed. If it feels comfortable, turn your head in the opposite direction.
- Repeat on the other side.
4. Reclined pigeon (Supta Kapotasana)
Hold: 30-60sec each side
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your right leg and place your right ankle on your left thigh, flexing your right foot.
- Clasp your hands behind your left thigh and pull it toward your chest until you feel a gentle stretch.
- For a deeper stretch, lift your head and neck towards your knees.
- Repeat on the other side.
5. Downward-facing dog (Adho Mukha Svasana)
Hold: 1–2min
- Start on your hands and knees with your hands directly underneath your shoulders, and your knees directly underneath your hips.
- Tuck your toes underneath and lift your hips up and back so your body forms an upside-down V-shape.
- Keep your hands shoulder-width apart and your feet hip-width apart.
- Alternate lowering your heels toward the floor one at a time for an extra stretch.
- Relax your head between your arms.
- Hold for as long as comfortable.
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