Back Pain Stretch

Yoga and Back Pain - Stretch Your Spine With 4 Simple Yoga Postures

Practicing yoga at home is the ideal way to maintain your interest in yoga and remind you of the benefits of regular practice. If you suffer from backache then it is essential you stretch your back on a daily basis. This will help you to maintain flexibility of your spine and provide relief from pain.

If you are a yoga beginner and wish to practice yoga at home, then it is a good idea to ask your yoga teacher for a simple yoga sequence that you can do at home between classes.

When you practice at home, make sure you listen to your body and work within your own limits. Remember to focus on your breathing, to move on the out breath and to take your time to move into a pose and to release from the posture.

If you can, it is a good idea to practice in front of a mirror, purely for the benefit of making sure your body is in alignment. As you become more familiar with yoga then it becomes easier for you to have a "felt sense" of what is going on in your body and to be more aware of how you feel in a pose and make any minor adjustments so you are balanced and aligned.

If it is not possible for you to ask your yoga teacher for a simple yoga sequence then the following four yoga poses can be safely done at home.

Four Simple Yoga Poses to Practice at Home to Stretch Your Back

1. Child Pose. Sit on your heels and stretch forward with your head to the floor. Stretch your arms out in front of you and breathe deeply in and out. Slowly place your arms, palms up, next to your feet. Completely relax for 5 - 10 breaths.

2. Cat Pose. Kneel on all fours with your arms straight and your back parallel to the floor (like a tabletop). Breathe in, lift your head and allow your waist to lower towards the floor. Keep your arms strong and straight. Hold this position for 3 - 5 breaths then slowly hunch your back and let your head relax down. Keep your palms flat on the floor and arms strong as you try to get your chin towards the top of your chest. Stay in this position for 3 - 5 breaths and slowly return your body back to centre with a flat back.

3. Downward Facing Dog. From Cat Pose, keep your hands pressed flat against the floor beneath your shoulders. Tuck your toes under and breathe in. As you breathe out, lift your hips and stretch your legs, keeping your heels down. Keep pressing your palms into the floor. Relax your shoulders but keep your arms strong. Stay in this position for 3 - 7 breaths. Slowly come out of the pose and return to the Cat Pose and then rest in the Child Pose.

4. Supported Bridge. Lie on your back with your knees bent and your feet flat on the floor. Have your feet hip distance apart and lengthen your back towards your buttocks. Breathe in and press your lower back into the floor. Breathe out. Lift your tailbone and continue to raise yourself up into an arc. Keep your feet flat on the floor and keep pressing them into the floor whilst lifting your thighs and stomach as high as you can comfortably go. Clasp your hands underneath your back and interlace your fingers. Straighten your arms. Keep your chin tucked in. Stay focused on taking 3- 7 rounds of deep yogic breathing. Exhale, release your hands and slowly come out of the pose, one vertebra at a time from the top of your shoulders all the way down to your hips. Gently hug your knees to your chest and curl up tight like a ball.

Take your time when you practice this simple yoga sequence. Listen to your body and remain soft in the poses as you breathe slowly and deeply into the base of your spine. Over time your back will feel looser and lighter as you continue to gently stretch your spine.

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Blessings From Ntathu Allen, Yoga and Meditation Teacher. Visit me for further support and encouragement on your personal wellness journey on


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