One of the most common ailments plaguing folks in modern society is lower back pain. Recent studies indicate that nearly 80% of the population suffers from lower back pain at some point during their life. This can be a result of an accident, sports injury, or muscle strain. But more often than not, this common occurrence can be attributed to poor lifestyle habits.
Many of us are working 8, 12, even 16 hours a day just to pay the bills that crop up like clockwork at the beginning of every month. We are often over-worked, stressed out, and sedentary. Many of us experience faulty postural alignment as a result of our hunched over and chained to the computer lives. Sadly, the resulting back injuries are considered one of the most expensive health problems to treat. However, the costly surgeries and drugs frequently prescribed as treatment rarely eliminate the root causes of so many back ache problems.
To prevent back pain you should work towards eliminating as much stress from your life as possible. You must become more mindful about your posture and alignment. Pay attention to how you’re sitting, standing, driving, or lounging. Could your posture or alignment be better?
An effective preventative approach, as well as treatment of current backaches, is the practice of yoga. Yoga can bring long lasting results without any dangerous side effects. This approach to back pain is readily available to anyone willing to give it a try. Start working towards your own sustainable solution for mild back pain today!
17 Yoga Poses for Mild Back Pain
- Begin your practice in a comfortable sitting position and with a prayer or an intention for your practice.
- You can practice pranayama (breathing exercises), meditation, and/or “om” chanting.
- Work on these various Asanas (poses). They are in no particular order.
- Final relaxation occurs with a savasana/corpse pose.
- Conclude with a prayer or with thoughts which focus on expressing gratitude.
- Focus your mind on your breath. Do not strain or force any of the asanas (poses)
Listen to your body. Your body will let you know if something is too much.
- Read the disclaimer HERE.
- Child pose– hold for 30 seconds – 3 minutes. Stretches the spine and relieves stress.
- Two knee twist pose/reclining twist – hold for 30 seconds – 1 minute. This pose releases spinal tension
- Pigeon pose – hold for 15 seconds – 1 minute. Use props for this one if you are a beginner. This is not a beginner pose. Use a block or a pillow under your buttocks until you become flexible enough to comfortably hold it with your hips squared.
- Thread the needle pose – hold for 30 seconds – 1 minute. Stretches and massages the lower back.
- Upward dog or cobra pose – hold for 15 seconds – 30 seconds. Both of these poses improve posture and strengthens the spine.
- Dolphin/Downward dog pose – hold for 30 seconds – 2 minutes. Relieves stress, headaches, and back aches.
- Happy baby pose – hold for 30 seconds – 1 minute. This massages the lower back.
- Cat/cow pose – switch between each 10 – 20 times. This stretches the spine and relieves stress.
- Upward salute pose – hold for 30 seconds – 1 minute. Stand with feet together, keep the back straight, lengthen your neck. This pose improves posture
- Standing forward fold – hold for 30 seconds – 1 minute. This pose relieves stress, improves posture, strengthens and stretches the spine.
- Bridge pose – hold for 30 seconds – 1 minute. This pose reduces stress and stretches the spine.
- Warrior I or II – down below I show the warrior II pose, but you can also choose to do warrior I just by keeping your hips squared forward instead of opening your hips and groin like you see in warrior II. Hold for 30 seconds – 1 minute. Both warrior I and II relieve backaches.
- Seated forward fold – hold for 1 minute – 3 minutes. This pose stretches the spine, relieves headaches and stress.
- Plow pose – hold for 1 minute – 5 minutes. This is an intermediate pose, use a wall or blocks to help with the stretch. This pose relieves backaches, headaches, and stress.
- Knees to chest pose – hold for 30 seconds – 1 minute. Stretches and massages the lower back.
- Lord of the fishes – hold for 30 seconds – 1 minute. This pose strengthen and stretches the spine.
- Savasana/corpse pose – hold for 5 – 10 minutes. This pose calms the breath and the brain, relieves stress, and relaxes the body.