Our backs are amazing they hold us up allow us to bend down and to turn. We need to take care of our back. Whether you suffer from back pain or just want a stronger back keep reading for some great poses.

What causes back pain?

Stress - it can also be associated with feeling stressed or run down

Poor posture - sitting or standing awkwardly for prolonged periods of time. Especially at a desk or in a car

Fatigue - being over tired or overworked

Other slightly different causes: (according to Mayo Clinic)

Muscle or ligament strain - Repeated heavy lifting or a sudden awkward movement can strain back muscles and spinal ligaments.

Mechanical issues and soft-tissue injuries

There are many other causes of back pain but here are a few poses to help

Poses for Backs

Legs up the wall
Tilt and flatten
Cat - cow
Downward Dog
Locust

Legs up the wall pose - restorative pose for backs

Legs up the Wall (Viparita Karani)

This pose is great for when you are experiencing back pain. I love to do this pose if I’m tired at the end of the day, I just breathe and let myself sink into the ground (or bed or couch wherever is comfortable). Allow all your weight into the floor to take the pressure off your back. If we’re stressed or burnt out this can sometimes cause back pain and this is one of the nicest poses to do in that situation. Place your legs against the wall, have your back flat and just breathe. You can use blankets to make yourself comfortable. If your pelvis feels tucked under, you are too close to the wall. Move an inch or so out from the wall. The key thing in this pose is to be comfortable.

Try this for 20 minutes and see how you feel afterwards

Arch and flatten - somatics pose - yoga for backs

Tilt and flatten

For this pose lie flat on the ground with your knees bent. Then tilt your pelvis up so there is no arch in your back it is completely flat to the ground. Then do the opposite tilt your pelvis down to really exaggerate the arch in your back so there is a gap between your back and then floor.

For a better understanding with more visual watch the video above.

Cat - Cow pose

This pose offers great back mobility. If you sit for long periods of time at a desk or driving or even watching TV this is great to do afterwards to loosen up your back. It brings flexibility to the spine and stretches the back torso and neck. It also open the chest, encouraging the breath to become slow and deep.

For the alignment of this pose you will want to keep your shoulders above your wrists and your hips above your knees. You can start with smaller slower movements between the two and as you warm up your back you can go deeper into each of the poses. Have a little play in the pose and have a little wriggle to really loosen out your back. Move your back vertebrate by vertebrate up and then down.

Downward Dog

This pose allows you really lengthen the muscles in your back. This pose is really nice to lengthen your spine and back. You can do it with bent knees or one knee bent one knee straight or alternating bent knees whatever feels nice to you.

Have a little play in the pose and bring length into your back which feels so nice.

Locust

This pose is great for strengthening your back. It is similar to cobra. Build it up slowly lift one leg at a time then two together. You can do opposite arm and leg and then all together. Don’t focus too much on lifting yourself too high or too quickly otherwise you may feel your lower back cramping. Build it up slowly and really strengthen your back muscles.

Namaste,

Laura

Yoga for Backs - 5 poses for better back and back pain (with video)