Five yoga poses to ease back pain

Back pain seems like it’s a part of life. Especially if you sit at a desk, spend time sitting in a car or just don’t get around to moving your spine a lot throughout the day. Luckily, there’s plenty of things to do to help free up any issues.

By moving your body, you create space. The following poses will help get blood flowing and alleviate pain.

Cat and Cow

Coming to a table top position, making sure your wrists are in line with your shoulders and your knees are under your hips.

Keeping the arms straight, inhaling to lower your belly towards the ground and looking up to the sky, then exhaling to arch your back high, tucking your tailbone and looking towards your feet. Repeat 10 times, inhaling and exhaling.

The feet and hands stay put during this movement.

cat pose
cow pose

Childs Pose (Balasana)

Sitting back on your heels with your knees apart, lean your hands forward with the aim to get your chest in between your knees. Stay here for 10 deep breaths, feeling your belly expanding and contracting. Keep the eyes closed to internalise your experience.

childs pose

Half Lord of the Fishes (Ardha Matsyendrasana)

Keeping your left leg long and toes flexed, bring your right foot over your left leg with your knee pointing to the sky. Place your right hand behind you and bring your left hand to cuddle your right knee. If you have more movement, bring your elbow in front of your knee to extend the twist.

Repeat on the other side, extending the right foot out long, and placing the left foot over the right leg. Place your left hand behind you and cuddle your knee with your right hand.

half lord of the fishes

Figure 4 pose (Pigeon variation)

Lying on your back, bring your feet hip distance apart and have your knees facing the sky.

Bring your right ankle to your left knee. If this is enough, stay here. For more, lift your left foot off the ground and reach through your legs and take hold of your thigh or shin.

Stay for five breaths. Repeat on the left side.

figure 4 pose

Supine Twist

Lying on your back, bring both your knees to your chest. Lower your knees over to the left side of your mat. For an additional stretch, look towards the right. Stay for five deep breathes then repeat on the right side, looking towards the left.

supine twist