Yoga Exercises for Back Pain: Poses for Back Health

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Pelvic Tilts

Pelvic Tilts. © Barry Stone

This series of four poses is designed to support spinal health and relieve back pain through yoga. On each page, you will find links to full instructions for each pose and an explanation on how the pose addresses back pain.

1. Come to lie in your back with the knees bent and the soles of your feet on the floor.

2. Do 5-10 Pelvic Tilts to warm up the spine.

For a more in-depth break down of the pose, check out the article Why Pelvic Tilts?

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Supported Bridge Pose

Supported Bridge
Supported Bridge. © Ann Pizer

1. Have a yoga block nearby.

2. Press into the soles of the feet to lift the hips. Slide a yoga block under your sacrum, coming into Supported Bridge.

3. This should be a comfortable resting position that you may want to hold for several minutes.

4. To come out, press into the feet the lift the sacrum off the block, slide the block out, and slowly lower your back on to the floor.

Why Supported Bridge? 

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Reclined Big Toe Pose - Supta Padangusthasana

Reclined Big Toe Pose- Supta Padangustasana
Reclined Big Toe Pose- Supta Padangustasana. Ann Pizer

1. Have a yoga strap nearby.

2. Release your left leg flat on the floor (you may keep it bent with the sole on the floor if this is more comfortable) as you draw the right knee in to your chest.

3. Loop the strap over your right foot and straighten the leg coming in to Reclined Big Toe Pose - Supta Padangusthasana.

4. Repeat on the other leg.

Flat Low Back Posture 

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Supine Spinal Twist - Supta Matsyendrasana

Supine Spinal Twist - Supta Matsyendrasana. © Barry Stone

1. Lift your hips slightly off the floor and shift them about an inch to your right.

2. Bring your right knee into your chest and extend the left leg on the floor.

3. Drop your right knee over to the left side of your body, coming in to Supine Spinal Twist - Supta Matsyendrasana.

Why Supine Spinal Twist?

Links

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