If you’ve read my previous post about the benefits of yoga then you’ve learnt that yoga can help relieve back pain. This becomes especially true when yoga is practised everyday.

However if you haven’t got the time for a yoga class every morning or evening then you need an easy set of poses you can do on your own. A simple and fast routine to help relieve the pain for good.

Here are some poses to improve your back:

Child’s Pose

Child’s Pose takes the pressure off your lower back by elongating your spine. By doing this, you stretch your back to a point where it decompresses and it helps you relax.

To perform this pose, get down on your mat, knees hip width apart and your feet together behind you. Inhale, and as you exhale, lean forward with your torso over your thighs.

Try to lengthen your neck and spine. Lay your forehead on the ground and extend your arms in front of you. Inhale and exhale for 2 to 3 minutes.

Cat Pose/ Cow Pose

This pose is great for relieving back pain as it allows for a better extension and flexion of your spine. Especially when it comes to lower back pain!

To do this pose get on all fours, hands and knees shoulder width apart. First inhale, then, as you exhale, round your spine and drop your head towards the floor. Inhale again and as you exhale do the exact opposite by bending your back and lifting your head and tailbone up. Repeat this for 2 or 3 minutes.

Downward Dog

Downward Dog pose is another great pose to help your back, but it isn’t easy for new beginners. It may take a few sessions to do it right. Still, don’t be discouraged as it will work wonders for you.

If you want to do this pose, you may find it easier if you start with child’s pose and then lift your legs and arms up. Try to keep your back straight and try not to bend your legs as to better feel the stretch.

Upward Dog

This pose can be done after Downward Dog as it complements it. Just as Cat/Cow pose, this will flex and extend your spine to promote relief.

To do this pose, start in a Downward Dog position and then lower your body as you arch your back. Lift your head up and look up to the ceiling. Hold this pose for 2 to 3 minutes.

Pigeon Pose

A lot of the pain you feel in your back is caused by tension in the back of your legs. Pigeon pose is one way of relieving it.

Start with a Downward Dog pose. Raise your right leg and slide it forward under you. Bring your foot to your left hand and your knee to your right hand. Inhale and then, as you exhale lay your arms in front of you. Hold this position for a few breaths. Then come back up and switch legs. Do the same on the other side.

Triangle Pose

Triangle Pose can help elongate your back muscles and relieve tension. This pose is also incredibly easy to do.

To do this pose all you need to do is stand on your mat and widen your feet apart a few inches. Lift up your arms until they are parallel to the floor. Inhale, and as you exhale, lower your torso and arms to the side until your hand touches the floor. Then come back up and repeat on the other side.

These poses are all rather simple. I hope you try them out and let me know the results you got.