Yoga for a Strong Back

Some find a few simple turns and stretches go a long way to ease and sometimes eliminate back pain. Yoga poses are among those simple movements that can ease back pain.

As the population ages, many of us end up with unexpected aches and pains. Stresses and strain sometimes create pain in the lower back, preventing us from doing necessary chores or fun activities.

Some find a few simple turns and stretches go a long way to ease and sometimes eliminate back pain. Yoga poses are among those simple movements that can ease back pain. A few are easily achieved while sitting on the couch or in your chair at work. Try them for a few days instead of turning to medicines that may harm other parts of your body.

Everyday Health says “those with occasional soreness or chronic aches may greatly benefit from certain postures that can help lengthen your spine, stretch and strengthen your muscles.”

Seated Cow-Cat Stretch

Sit forward on your chair with both feet planted on the floor.

Place your hands on your thighs and sit straight with a long spine.

Inhale, while arching your back inwards, pushing your belly forward and shoulders back. This is the Cow position.

Exhale, while rounding your entire back, pulling the tailbone and tucking it under, looking down. This is the Cat position.

Once you are comfortable with these poses, close your eyes, relax your face, focus on your breath, and repeat 10 times, breathing in on Cow and breathing out in Cat. Go with your breath.

You can also hold Cat and Cow respectively for an entire inhale and exhale.

Cat-Cow on the Floor

If you are able to go on your hands and knees, you can do the same stretch. Watch the video below:

Seated Forward Bend

Sit up and forward in the chair with feet planted on the floor. Exhale, bending the torso slowly forward until it is resting on your legs. Allow arms to relax, hanging in front of your knees. Inhale, then exhale as the upper body eases further onto upper legs. Gently drop neck further down.

Relax shoulders and remain in this position for 10 breaths. Release and repeat a few times.

Seated Raised Hands

Sit on a chair with feet on the floor. Raise arms toward the ceiling while you inhale. Hold position for a few breaths. Exhale as you lower arms in an outward motion.

Seated, Sun Salutations

Seated Sun Salutation Description

• Picture 0: Sit comfortably on a straight-backed chair, both feet planted firmly on the ground. Join your palms in prayer at your breastbone.
• Picture 1: Inhale, raise your palms over your head, arch your back with spine tucked in and belly out.
• Picture 2: Exhale and lean your head towards or on to your knees while bringing your arms down to floor (or as far as you can manage). Relax your head and neck.
• Picture 3: Inhale, clasp your right foot under the knee and bring it up towards your torso.
• Picture 4: Exhale, stretch your neck gently forward aiming to touch your forehead to your right knee. The left foot stays on the ground. Exhale and bring your right foot back on the mat.
• Picture 5: Inhale, and lift your feet off the ground. You can hold the sides of the chair for support. Exhale, and bring your feet back to the ground.
• Picture 6: Inhale, raise your palms over your head, arch your back with spine tucked in and belly out (similar to Picture 1).
• Picture 7: Exhale and lean your head towards or on to your knees while bringing your arms down to floor (or as far as you can manage). Relax your head and neck (similar to Picture 2).
• Picture 8: Inhale, clasp your left foot under the knee and bring it up towards your torso (similar to Picture 3 but on the left side).
• Picture 9: Exhale, stretch your neck gently forward aiming to touch your forehead to your left knee. The right foot stays on the ground. Exhale and bring your left foot back on the mat (similar to Picture 4, but on the left side).
• Picture 10: Inhale, raise your palms over your head, arch your back with spine tucked in and belly out (similar to Picture 1).

Start Small, Do Regularly

Start out with these easy yoga poses, at the office or at home. If you find relief from them, do them daily. Doing other poses lead to a well-rounded yoga regimen, relieving back pain by easing tension and stretching those strained muscles. Practicing gratitude is a great way of easing pain as well.

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