The key to preventing back pain is to strengthen your core and release tension and tightness in the muscles around your upper and lower back. Plus, back pain can often be the result of stress. Yoga will help you relax and unwind mentally and these poses will continue to keep your core strong, your back supported, and your muscles lengthened and released.
Achy back? Give yoga a go.
Bird Dog
Begin with hands and knees and envision you have a glass of water on your lower back and one between your shoulder bones. Without spilling any water, achieve your correct arm forward and your deserted leg straight back you. Hold here for 30-60 seconds supporting your centre. Return to every one of the fours preceding exchanging sides. Rehash 3 to 5 times on each side.
Cobra
Lie face-down, forehead resting on the floor. Place hands on either side, at the middle of the ribcage. Draw legs together, pressing tops of feet into the floor. Reach back through toes, lengthening legs, and press evenly through hands as you draw elbows close to ribcage. Using the strength of back (not arms), lift head and chest, sliding shoulder blades down back. Take 5 to 10 deep breaths before gently releasing to the floor, turning head to one side.
Cobra pose helps you strengthens your core stabilizers, hips, shoulders, and back muscles.
Extended Child’s Pose with Blocks
Come onto your hands and knees. Place two flat blocks shoulder-distance apart at the front of your mat. Bring your palms onto the blocks, and press your hips back and down toward your heels. Press your palms into the blocks, straighten your arms, and lengthen through the sides of your torso.
Lunge with a twist
From your hands and knees, step your right foot forward and place a tall block under your left hand. Press into the ball of your left foot to straighten your left knee. Place your right hand on your hip and twist to the right (toward your bent knee). Imagine a line from your tailbone to the crown of your head, and rotate along that axis.
To transition out of the pose, bring both hands to the floor. Come back to your hands and knees. Repeat on the other side. This transition is much easier on the back than stepping forward from downward-facing dog.
These poses can really make you put down the pain relievers.
Picture Courtesy: Ryder Wear
Supported Bridge Variation
Lie down on your back with your knees bent. Bring your feet parallel and hip-distance apart, with your heels directly under your knees. Press your feet down and lift your hips. Place 2 blocks on the middle height running head to tail under your hips. Bring the blocks as far to your outer hips as they can go without you falling through the blocks, so they lift and support your pelvis. Bring your arms to rest down by your sides, or place them in cactus shape. Let your belly rise and fall as you breathe. Soften your abdomen.
Supine Twist
Lie on your back. Pull your knees to your chest and turn both of your legs to the left. Your right knee should lie on top of your left, as if they are stacked, resting on the ground. Do not force your knees down to the ground if you feel pain. Instead, tuck a pillow or block under your left knee for support. Stay in this position for 1 to 2 minutes, and then repeat on the other side.
Triangle Variation
Next, to a wall, step your feet wide apart so they are parallel. Turn your right toes 90 degrees toward the wall, and angle your left foot in slightly in the same direction. Bring your right hand to the wall and crawl it up to lengthen your side body. Stretch your left arm alongside your ear, root down through the sole of your left foot, and lengthen up through the left fingertips. Work to evenly lengthen the front, back, and both sides of your torso.
Puppy Dog at the wall
Bring your hands to the wall at chest height, shoulder-distance apart. Walk your feet away from the wall until your arms are straight. Bring your feet hip-distance apart. Place a slight bend in your knees. Press your hands into the wall, and pull your hips away to lengthen your torso. Put your head and neck in a position that follows the line of your spine.
You can do these poses in any order.
