Wednesday, April 17, 2024

Yoga Poses For A Sore Back.

May 14, 2018 by  
Filed under Health, Weekly Columns

( Yoga is a great form of exercise that can benefit us in a number of ways. It can improve our flexibility, help us become stronger and even reduce stress. Yoga is increasing in popularity as more people nationwide take up this form of exercise, so while getting back in shape, becoming an instructor could be something that’s worth looking into. From yoga teacher training cleveland ohio to instructor classes in New York or Hawaii, there are training programs to sign up for wherever you are located; allowing you to turn your hobby into a lucrative career.  Another of the great benefits of yoga is for health issues and injuries. If you have an injury such as a spine injury, you can use yoga to work alongside your spine conditions and treatments to help relieve pain and strengthen your back. With that, here are some of the top yoga poses for people who have back issues.

Downward dog

Perhaps the most well-known yoga pose of them all, downward dog is often used during yoga practice as a way of resting between sequences and elongates the spine for better posture. It is a pose which will help straighten your back and take the pressure off your spinal cord for compression injuries. The pose simply requires you to move up from your hands and knees, tuck your toes and lift your hips high. Hold this for 10 seconds before settling back down.

Upward dog

This pose focuses on arching the back to stretch the abdominal muscles and is a great way to stretch out sore abs and a sore back after a workout. It involves the hands flat on the floor, toes untucked and you craning your neck to the sky.

Low lunge with a backbend

Low lunge is a pose which encourages balance, strength and calm. You can use this pose to stretch your back by placing your hands on hips and facing up to the sky. It can be a great pose to ease lower back pain and allow you to rest comfortably.

Seated twist

If you often struggle when turning one way or the other this can be a great pose for you to try. Sit on the floor with your legs crossed, keep a straight back and twist your upper body to face one side. Place your hand as far back as you can and relax into the twist.

Standing forward fold with interlace

This pose is amazing for your posture and can make a huge difference to the way you stand and move around in day to day life. It can even straighten your spine to make you look taller if you do it every day. Stand with your feet facing forward, take your arms behind your back and interlace them, then stretch forward letting your arms follow behind you as you face your toes. Hold this for 10 seconds every day and it can do wonders for your body.


The camel pose is one which can take some getting used to because it forces you to trust your balance, but it can be very beneficial for loosening any tightness in your back. Start by kneeling on the floor, and slowly bend backwards and try to reach your toes with your hands. Only stretch as far back as feels comfortable, but try to challenge yourself. It can be a brilliant pose for releasing tension in your back.

Staff Writer; Peter Hall

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