Three easy yoga poses to help reduce back pain

Do you struggle with back pain? Discover three easy yoga poses you can try now to help reduce your symptoms.

Back pain is a common complaint that many of us experience. Studies show that as many as 23% of adults worldwide suffer from chronic low back pain with one-year recurrence rates reaching 24% to 80%.

So why do so many of us suffer? Back pain can be caused by injury, pregnancy, strained muscles, and more. And it’s debilitating; it can stop you from enjoying your daily life, and rob you of your sleep.

So, how do you combat back pain? Dr. Tony Nalda, who leads the Scoliosis Reduction Center, discusses three easy yoga poses that can ease your discomfort.

1) Cat pose

Get on all fours, keeping your hips directly above your knees. Place your hands a little in front of your shoulders, spaced apart at shoulder width. Spread your fingers wide and press down strongly. 

Exhale and arch your back upwards, simultaneously lowering your head and tailbone. Pull your tummy in and use your hands to press away from the floor. Hold this pose for a few seconds before going back to your previous position. You can repeat this pose five or six times per session. 

2) Downward facing dog

Start on your hands and knees, with your hands a little bit in front of your shoulders. Then lift your knees off the floor and lengthen your back as you straighten your legs. Hold your legs straight, with your feet spaced about a foot apart. Keep your hips as high as possible.

You should end up with your hands and feet flat on the floor and your body bent at the waist, making a triangle shape above the floor. Hold this pose for about eight seconds before slowly going back to all fours.

3) Bridge pose

Start out lying on your back on the floor with both arms at your sides with palms facing down. Then bend both knees so your feet are flat on the floor. Bend your knees as much as you can, bringing your feet as close as possible to your glutes. Then press your feet onto the floor, inhale, and lift your hips – elevating your spine off the ground. Keep your knees hip-width apart, slightly pressing them towards each other.

Elevate your chest by pressing down with your arms and shoulders. Engage your legs and buttocks to lift your hips higher. Inhale and hold the position for up to eight breaths, then lower your spine back to the floor whilst exhaling. 

Additional yoga poses that can help with back pain

Further yoga exercises you can try include:

  • Supine pigeon
  • Sphinx
  • Triangle pose  
  • Standing forward bend
  • Cobra pose

Yoga can enhance flexibility and strengthen the muscles that support the spine. Regular practice also promotes better posture and stress reduction.

When done effectively, yoga poses can be a free way to reduce back pain. For further assistance, reach out to an osteopath, chiropractor, or physiotherapist

Author: Dr. Tony Nalda leads the Scoliosis Reduction Center. The Scoliosis Reduction Center is focused on treating your scoliosis in the most patient-centred and effective manner possible.