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Yoga Poses for Back Pain

Updated: Feb 26

Inhale...Exhale...Repeat





In the midst of our very hectic lives- we often overlook our day to day aches and pains and how they can potentially slow us down.


Now...take a few deep breathes and allow yourself to relax.


Deep breathes allow us to calm our minds- creating the quietness we deserve before or after a long day.When the body is in its relaxation mode, we can often begin to take notice of any slight differences, such as tension, tight muscles, and pain.Allow yourself a couple of minutes to meditate and listen to what your body needs.

If you notice any stiffness or tightness in your back and neck- here are some simple yoga stretches to help loosen up those muscles.


Child's Pose

This position opens up your hips, elongates your back, and stretches your shoulders. In a kneeling position- rest your buttocks on your heels and lengthen your back. Bend forward and allow your arms to fall forward and resting your chest and torso between your knees. Push back with your palms for a deeper stretch.



Downward Facing Dog Pose




Begin with your hands and knees on the floor. Make sure that your knees are shoulder length apart and place your palms on the mat with fingers spread apart. Push back your tailbone and elongate your back and plant your heels on the floor pushing downward with arms.

When done on a regular basis, this pose helps stretch the hamstrings, calves, shoulders, and arches. It also helps relieve back pain, headaches, menopause symptoms, prevents osteoporosis and improves digestion.

Cat/Cow Pose


This pose allows you to improve your posture and increase circulation to the spinal disks. Practicing this stretch will help decrease back pain and help maintain a healthy spine. Stretching the spine is very helpful for people who tend to sit for long periods of time.

Begin with your hands and knees shoulder-width apart. Make sure your wrists are below your shoulders and your knees are directly under your hips.


Cow pose- tilt your pelvis back which brings your tailbone out. With this movement, there should be a ripple effect. As your stomach drops, make sure to keep your abdominal muscles tight and gaze up.


Cat pose- Tilt your pelvis and curve your back so that your tailbone is tucked in. Drop your gaze and allow your abdominal muscles to be pulled into your spine.


Yoga has been proven to help strengthen muscles, increase balance, and increase flexibility. Remember, if you are unable to perform the pose or stretch, there are always modifications to help prevent injury.



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