Gentle Yoga Poses for Back Pain

Gentle yoga poses can be a mind-body therapy helping to aid in relieving back pain and the stress that accompanies it. Practicing yoga can help you become more aware of your body and notice where you're holding tension in the your body. Here are four poses that will help you to get started:

(Balasana) Child’s Pose: This is a gentle resting pose that stretches the back, hips, and thighs. You can kneel on the floor, sit back on your heels, and then fold forward, stretching your arms out in front of you, while keeping your forehead on the mat.

Child's pose on the mat with hips back and hands stretched forward.

(Marjaryasana and Bitilasana) Cat-Cow:

Cat (Marjaryasana): With this pose you start on all fours, arch your back up towards the ceiling, tucking your chin to your chest, and engage your core.

Cow (Bitilasana): From the same position, drop your belly towards the mat while lifting your head and tailbone upwards, opening your chest.

Moving into cat pose with shoulders rounded.

(Urdhva Mukha Pasasana) Thread the needle: This is a great shoulder and upper back stretch. You can start on all fours, then thread one arm under your torso and through to the other side, resting your shoulder and ear on the mat. The opposite arm can extend forward or remain bent.

On hands and knees with one hand under the other.

(Salamba Bhujangasana) Sphinx Pose: This is a gentle backbend that strengthens the spine. Lie on your belly, legs extended behind you, and place your forearms on the mat, elbows directly under your shoulders. Press your forearms into the ground and lift your chest, keeping your lower ribs in contact with the mat.

Palms flat on the mat with head and shoulders raised.

The poses I’ve shared are great for stretching and improved flexibility, but only you can determine what is best for your body. If you find any of these poses difficult to complete, you can always incorporate yoga props like straps and/or blocks into your practice. If you want to learn more about the best yoga props to use, click here. If you have any additional poses you would like to share with us, leave them in the comments.

image shot at Ara Ha