10 Minutes Yoga Poses for Back Pain with 7 Easy Steps

yoga poses for back pain pdf

Hey everyone, today I’m going to show you some Yoga poses for back pain that can help reduce pain in your spine. So if you have any pain in your upper back, or in your neck or any pain in your middle or low back, any of these stretches that I’m going to show you today will be really great to help improve your range of motion and help to increase your flexibility and help to alleviate that pain that you experience in your back.

Go ahead and read this article so you can come back and read over and over. The more often that you practice these stretches, the faster you’re going to get results in terms of reducing that pain in your back. And then it’ll also just help improve your flexibility, improve your range of motion, and help you to live better in your body. Also, help to avoid that pain in the future. So, let’s go ahead and get started!

The Best Yoga Poses for Back Pain.

Step 1.

Seated somewhere comfortable you can sit cross-legged or if you feel more comfortable sitting on your knees that’s fine as well. Just make sure that you’re comfortable and that you can lengthen your spine nice and tall. Then bring your hands right on top of your knees and we’re gonna start with a little cat and cow action.

yoga poses for back pain for beginners
Yoga poses for back pain for beginners

So you’ll inhale reach your heart forward broaden through your collarbones. Squeeze your shoulder blades together on your back and arch your back you can look up here. And as you exhale round your spine tuck your chin into your chest rock back on your sacrum and really stretch your spine. Then inhale come forward, reach your heart forward, look up.

seated cat cow
Seated cat-cow

Broaden your collarbone and exhale round your spine tuck your chin rock back on your sacrum exhale completely then we’ll inhale come forward and exhale around your spine. So you’re moving with your breath here find that rhythm inhale reach your heart forward, exhale round it. We’ll do this a couple more times inhale come forward round your spine. So we’re just starting to warm up your spine getting into some mobility here.

Step 2.

Come forward on your inhale, arching through your back then on your next inhale, sit all the way up nice and tall. Lengthen the crown of your head towards the ceiling, and we’ll move into a little side stretch. So bring your left hand on to the floor beside you sweep your right arm up and over to stretch to the right side of your body. So really try and think about reaching your right fingertips far away. At the same time you want to root down through the right side of your hip. so we’re not just collapsing over here. You really sit down through your hips to lengthen your fingertips, stretching through the right side of your wrist.

yoga poses for back pain relief
Yoga poses for back pain relief

Then inhale to come all the way back up their the center. Place your right hand onto the floor, sweep your left fingertips up and over. And stretch the left side of your body by reaching your left fingertips far away, and route your weight down through the left side of your hips. So you get a nice deep stretch across the whole left side of your body. Continue to breathe here as you stretch your spine open.

Step 3.

And then on your next inhale, sit all the way up. I’m coming back through the center, and we’ll move into a little twist. So bring your right hand across to your left knee, reach your left fingertips behind you.

twists pose
Twists pose

Sit up nice and tall, so you lengthen your spine then as you’re ready to twist to the left. Now let’s turn your gaze all the way over your left shoulder, and neck is still a part of this twist. I’m gently on my back through the center. Bring your left hand across to your right knee. Bring your right fingertips behind you. Inhale to sit up nice and tall, then exhale twisting to the right.

yoga twist
Yoga twist

Turn your gaze all the way over your right shoulder as you twist deeply into your spine. So we’re just getting that rotation in between each one of your vertebra, getting that nice deep twist. Just continue to breathe here, nice and easy steady breath.

Step 4.

We will gently come back through the center. Now from here, go ahead and plant your hands onto the floor. Roll forwards you come on to your knees. Then you’ll bring your knee is stacking directly underneath your hips and then check that your shoulders come right above your wrists. So you’ve got some nice strong angles here.

yoga cow pose
Yoga cow pose

So with your hands pressing firmly into the floor, just like when we were seated. Inhale, reach your heart forward. Broaden your collarbones, squeeze your shoulder blades together on your back and arch your back, inhale. Then exhale round your spine, tuck your tailbone. Tuck your chin to your chest, press down through the floor so you can lift your spine high. Inhale, reach forward.

cat cow yoga pose
Cat-cow yoga pose

Open through your chest, reach your heart forward, look up as you aren’t you. Around your spine, hug your belly in, press down into the floor. Inhale, reach your heart forward, and exhale around your spine. We’ll do this a couple more times here. Inhale, arch your back, lift your heart, and your tailbone. Exhale, round over. Tuck your chin to your chest, tuck your tailbone underneath you and again let’s inhale. Reach your heart forward and exhale around your spine over.

Read more: Yoga Burn Total Body Challenge for Women

Step 5.

On your next inhale just come to a neutral place in your spine and we’ll do another twist here. So plant your weight into your left hand, twist your right fingertips high then scoop your right fingertips underneath your left arm. So you come all the way down to the floor onto your shoulder.

This is a nice stretch for the backs of your shoulders, in between your shoulder blades. Just keep reaching your right fingertips underneath you. If you want more sensation in this stretch, bring your left hand up over your head. So you can press your spine deeper in this twist. Just continue to breathe as you feel this stretch. This is getting into a lot of tension in the back of your shoulder, so just breathe here and let it soften.

yoga poses for back pain relief exercise
Yoga poses for back pain relief exercise

Then as you’re ready, plant your weight back into your left hand, press up, come off your right shoulder and replace your right hand to the floor. Shift your weight into your right hand, sweep your left arm high. Then sweep your left arm underneath your right. Come on to your left shoulder so you get that nice stretch across the back of your shoulder blades. You can get more stretch by bringing your right hand up overhead to press your spine deeper in this twist.

You may notice more tension on the right or left side it’s usually not the same, so just whatever you notice, pay attention, breathe, try and relax into this stretch.

Then we’ll gently come out, bring your right hand around, plant your weight so you come up off of your left shoulder. Then one last twist that I’ll show you is really great for your lower back. That was a good twist for your upper back, so we’ll do a little twisting for your low back.

Step 6.

Go ahead and come down onto your mat or just on to the floor. Lie all the way back, start by bringing your right knee up towards your chest and you can hug your knee in. So you get a little compression in the hip socket.

yoga poses for back pain images
Relieve back pain with yoga

Then cross your right knee all the way to the floor on the left side of your body. Go ahead and bring your right knee all the way down and if your right shoulder comes off the floor that’s okay. Just open your right arm out to the side and look over your right shoulder. This will help you get a little stretch in your chest as well as getting a nice stretch across your low back as you twist. We’ll stay here for a few breaths, just softening into your low
back as you get that rotation twisting, nice and easy.

You can adjust the position of your knee if your knee is a little lower down. Then you’ll get a little more stretch across the outside of your hip and less, less of it stretched through your low back. But, if you need more stretch through your low back, you can bring your knee higher up and that will help you twist deeper. Just find where your knee needs to be that’s, so that you can get the best stretch possible.

When you’re ready, come back towards neutral and release your right leg down. Then we’ll go to the other side hug your left knee in towards your chest, suit compress into your hip socket a little bit. Then cross your left knee all the way over to the floor on the right side of your body. Let your shoulder come up if it wants to, just open your arm to the left and look over your left shoulder.

reclined spinal yoga poses
Reclined spinal yoga poses

And again you can play with the placement of your knee, wherever it needs to be. So that you get the best stretch for your body.

Step 7.

Then, when you’re ready to release, just come back through the center and relax your left leg down to the floor and you can take a few minutes to just rest in Shavasana.

lay down yoga pose
Lay down yoga pose

Just extend your feet to the end of your mat and your hands down by your side with your palms facing up. And just notice how your back feels now if there’s any residual tension, just let it relax into the floor and let your breath become steady and even, and let yourself have a few moments to just rest and relax.

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Conclusion.

You can do this Yoga poses for back pain every day or even twice a day if you want to. The more you practice, the more effective your results will be, and the quicker you’ll see those results start to happen. This is a really great sequence to help warm up your back, improve your mobility, and help to reduce your back pain.

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