Yoga for Back Pain Relief: An Easy 20 Minute Sequence

Do you have back pain? You’re not alone. Most of us will suffer from it at some point in our lives. If you’re experiencing back pain now and looking for some relief this short, simple yoga sequence will help release your tense back and get the blood flowing to those muscles again.  You’ll find that this class will not only ease your back pain but will also help you feel good all over and give you a renewed sense of energy.  Scroll down to the bottom of the post to watch the video and practice along with Kino or look at the pictures and read the descriptions to practice on your own.

Cat Cow Pose

Let’s start with Cat Cow Pose. To do this pose, start on all fours with your wrists directly below your shoulders and your knees hip-width apart. Inhale as you drop your belly toward the floor and look up. Then exhale as you round your spine upward and tuck in your chin, looking down at your navel. Continue flowing between these two positions. Inhale drop your belly and arch your back and exhale round your spine and tuck your chin. Do this for five breaths.

Downward Facing Dog

Adho Mukha Svanasana or Downward Facing Dog helps stretch out tight hamstrings, calves, and Achilles tendons. This pose is one of the most popular in yoga because it feels so good when done correctly!

Begin in a tabletop position. Place your hands shoulder-width apart and tuck your toes under. Exhale and lift your hips up and back. Keep your head between your arms. Release your heels toward the floor. Try to evenly distribute your weight between your hands and feet.  Hold for five breaths, then release back to tabletop.

Child’s Pose

Child’s Pose helps to lengthen and stretch the spine while releasing tension in the neck and shoulders. To perform Child’s Pose start on all fours with your hands directly underneath your shoulders and knees hip-width apart. Slowly lower your hips to your heels. Stretch your arms out in front of you. Stay here for five breaths.

Low Lunge

Starting from downward facing dog, step your right foot forward between your hands. Sink your back knee down to the ground. Point your back toe. Lift your ribs up and out of the pelvis. Reach your hands up over your head. Hold for five breaths.

Sphinx Pose

Sphinx pose strengthens your back while stretching the muscles in your abdomen and chest. Lie on your stomach. Come up onto your elbows with your forearms on the floor pointing straight out in front of you. Your elbows should be aligned directly beneath your shoulders. Relax your back muscles. Hold for five breaths before releasing.

Puppy Pose

Puppy pose helps to stretch and open up the chest, as well as release tension in the lower back. To do puppy pose, start on all fours with your hands directly below your shoulders and your knees hip-width apart. Slide your hands forward on the ground allowing your head to come toward the floor. Keep your hips up and tuck your chin toward your chest. Place your forehead on the floor. Stay here for five breaths.

Yoga Squat

Yoga squat releases tense low back muscles. To do the pose, come into a squatting position with your feet wider than your hips. Try to keep your heels on the floor. If you can’t use a rolled-up blanket or towel under your heels to support them. Lengthen through the back. Bring your hand together in prayer position in front of you. Hold the position for five deep steady breaths.

Reclining Fish Pose with Blocks

In this version of reclining fish pose, we’ll use blocks to give your back and head support. To do this pose, place one block lengthways in the second position and the other block in the highest position at the top of the first block. You’re setting the blocks up to support your spine and head. Now slowly lie back on the blocks. Bring your arms out to the sides, and relax in the pose for five breaths.

Constructive Rest

Lie on your back with your knees bent and the soles of your feet on the floor about hip-width apart. Let your knees fall in toward each other. Place one hand on your chest and one hand on your belly. Notice your breath. Stay here as long as you like and relax.

Watch the video below with Kino to do the whole practice with her. Remember, always consult with a doctor before starting any new exercise routine. And be sure to modify any of these poses as needed depending on your own individual body and needs. With a little bit of practice, you should start to feel relief from your back pain in no time! Namaste.