Over half of Americans report bad back pain symptoms each year. A plethora of causes lead to this incredibly common ailment, but there are small steps that can be implemented to daily routines to help both prevent, and ease back pain. Check out the following Yoga poses, as they help strengthen your core to prevent back pain, and elongate your spine to ease pain.
- Downward Facing Dog
It’s the most well-known yoga pose out there, and for good reason. Downward dog elongates the cervical spine and strengthens the core, hamstrings, and lower back. Start on your hands and knees, tuck your toes, lift your hips and bring your heels toward the ground. Hold for five breaths.
- Upward Facing Dog
In addition to being a great chest opener, upward facing dog helps improve abdominal and back stretch. Starting from downward facing dog, shift forward to plank pose. Untuck your toes and look up, keeping your knees off the ground. Hold for three breaths.
- Low Lunge with Backbend
This one strengthens and stretches the entire back. Start in a low lunge position, then gently lower your back knee to the ground. Bring your arms up alongside your ears and lean back. To get a neck release in, try interlacing your hands behind your head. Hold for three breaths.
- Seat Forward Fold
Seated forward fold is an intense (and awesome) hamstring stretch, and it’s also great for lengthening your back. Start in an upright seated position with your legs stretched out in front of you. Walk your hands down your legs until you hit your toes — or not. You’ll still get a great hamstring and back stretch with your palms resting on your shins, so if at any point this starts to feel like too much, back off and stay where it feels like just enough of a stretch. Hold for three breaths.
- Seated Spinal Twist
This one is great for improving posture and spine mobility. Starting in a seated position, bring your left foot outside your right knee. Extend your right arm up, hook your right elbow outside your left knee and look over your left shoulder. Hold for three breaths before repeating on the opposite side.