Yoga Poses for Back Pain
Chris FreytagDescription
You’ll start in child’s pose, which is one of the best yoga poses for back pain. Next, you’ll come into cat/cow pose, bringing your shoulders over your wrists, and your hips over your knees. Chris will demonstrate how to round your spine and then release the crown of your head away from the tailbone for cow pose.
After your cat/cow stretch, it’s onto downward facing dog. Taking deep, full breaths here in downward facing dog is a great way to not only open up your back, but unwind and de-stress. After downward facing dog, you’ll try superman pose, which is a great way to strengthen your back extensors which can sometimes be the culprit of your back pain. Extending all four limbs with your face down on the mat, you’ll then lift all four limbs at the same time, breathing in for a few counts before releasing again. You’ll then transition into drawing your knees into your chest and take a few deep breaths.
A final pose is windshield wiper pose, where you’ll rotate to one side and then twist to the other, extending your arms out to the side and giving your back another nice, long stretch. Chris will provide plenty of modifications for each of these yoga poses for back pain so you can always do what’s best for you and your particular pain. These yoga poses for back pain would be great to do first thing in the morning or before bedtime to really help alleviate that pain and stretch out your back. If you enjoyed these poses, check out our 10 minute yoga flow for back pain for continued relief as well as our Flowetry workouts for more great yoga poses.
All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.
Share tips, start a discussion or ask one of our experts or other students a question.
Already a member? Sign in
One Response to “Yoga Poses for Back Pain”
Explore Videos by Chris Freytag
You may be interested in
Premium Membership
Unlock exclusive member content from our industry experts.
- 24/7 Access to Premium Workout Videos and Monthly Challenges
- Step-by-Step Instructional Demos and Calendars
- Access to LIVE Streaming Virtual Events
- Access to the GHUTV Members-Only Facebook Group
Unlock exclusive member content from our industry experts.
- 24/7 Access to Premium Workout Videos and Monthly Challenges
- Step-by-Step Instructional Demos and Calendars
- Access to LIVE Streaming Virtual Events
- Access to the GHUTV Members-Only Facebook Group
Gold Membership
$362 Value
Get everything included in Premium plus exclusive Gold Membership benefits.
- 24/7 Access to Premium Workout Videos and Monthly Challenges
- Step-by-Step Instructional Demos and Calendars
- Stream and Download Videos Anywhere with the GHUTV App
- Access to Exclusive GOLD Streaming Workouts Every Monday and Friday
- 15 Full-Length Video Downloads to Watch Offline
- Exclusive GOLD 28-Day Calendars
- Access to Ask the Trainer Program
- 60% off Purchase-to-Own Video Downloads in the GHUTV Shop
This was a good intro but prefer one where the stretches are held for the specific number of seconds or repeated, so I found this one instead: https://www.gethealthyutv.com/video/10-minute-yoga-back-pain/