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Home > News > Company news > 7 Best Yoga Poses to Soothe Ba.....

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7 Best Yoga Poses to Soothe Back Pain Annie Hauser

Achy back? Give yoga a go. Several studies have found that yoga can even trump usual care for back pain when it comes to improving back function.

If you have severe pain, those with occasional soreness or chronic aches may greatly benefit from certain postures that can help lengthen your spine, stretch and strengthen your muscles, and return your back to its proper alignment. (You'll reap these other health perks of yoga too.)

Once you get the green light, try these seven soothing poses for back pain. You can do these poses in any order. Gradually increase the intensity by holding them for longer amounts of time.

1 / 8   Exercise for Back Pain Relief




2 / 8   Downward-Facing Dog
This classic yoga pose is a great total body stretch can help form your lower back, support your spine, and help you stand and lift objects.



Start on your hands and knees, with your hands slightly in front of your shoulders. Pressing back, raise your knees away from the floor and lift your tailbone up toward the ceiling. For an added hamstring stretch, gently push your heels toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.


3 / 8   Child's Pose
It is an active stretch that helps elongate the back. It’s also a great de-stressor before bed at the end of a long, exhausting day.



Start on all fours with your arms stretched out straight in front of you, then sit back so your glutes (butt muscles) come to rest just above — but not touching — your heels. Hold the position for 5 to 10 breaths, and repeat as many times as needed for a good, soothing stretch.


4 / 8   Pigeon Pose
It can be a little challenging for yoga newbies, stretches hip rotators and flexors. It might not seem like the most obvious position to treat a back ache, but tight hips can contribute to lower back pain.



Start in downward-facing dog with your feet together. Then draw your left knee forward and turn it out to the left so your left leg is bent and near-perpendicular to your right one; lower both legs to the ground. You can simply keep your back right leg extended straight behind you, or for an added hamstring stretch — seasoned pigeon posers, only! — carefully pull your back foot off the ground and in toward your back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.


5 / 8   Triangle Pose
It can help lengthen your muscles along the sides of your torso while stretching the muscle fibers along your outer hip (your IT, or iliotibial, band).



Start standing straight with your feet together. Next, lunge your left foot back three to four feet, and point your left foot out at a 45-degree angle. Turn your chest to the side and open up the pose by stretching your right arm toward the ground and the left arm toward the ceiling, keeping both your right and left legs straight. You may not be able to touch the ground with your right arm at first, so don’t over-stretch — only bend as far as you can while maintaining a straight back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.


6 / 8   Cat and Cow Pose
The perfect poses for an achy, sore back, cow and cat stretches loosen back muscles, whether as part of a yoga routine or as a warm-up for another workout.



Starting in an all-fours position, move into cat pose by slowly pressing your spine up, arching your back. Hold for a few seconds and then move to cow by scooping your spine in, pressing your shoulder blades back and lifting your head. Moving back and forth from cat to cow helps move your spine onto a neutral position, relaxing the muscles and easing tension.

Repeat 10 times, flowing smoothly from cat into cow, and cow back into cat. Repeat the sequence as needed.


7 / 8   Upward Forward Bend
Sometimes called a forward fold, the upward forward bend stretches the hamstrings and back muscles while providing a release for tight, tense shoulders.



Stand straight with feet shoulder-width apart, and your knees loose, not locked. While you exhale, hinge at your waist and bend forward, reaching toward the floor. Don’t worry if you can’t reach all the way to the floor at first; just stop wherever your hamstrings feel a comfortable stretch. Repeat the pose five to seven times. On the last bend hold the position for 5 to 10 breaths.


8 / 8   Upward-Facing Dog
This pose works to open up your chest, stretch your abdominal muscles, and engage your back.



Start lying flat on the floor with your palms facedown by the middle of your ribs. While drawing your legs together and pressing the tops of your feet into the floor, use the strength of your back, not your hands, to lift your chest off the floor. Leave your legs extended straight out at first. Hold the position for 5 to 10 breaths, and repeat as needed.