Because yoga is generally a safe form of exercise for people of all ages and abilities, you can use appropriate postures to help with back pain. Some of yoga's poses can help bring relief to spinal pressure and muscular tension that may be causing your back pain.
Downward Facing Dog
Adho Mukha Svanasana is the Sanskrit name for downward facing dog pose. To try this pose, begin on your hands and knees, lift your tailbone to the sky and straighten your arms and legs as much as possible while you roll over the toes, coming into the pose. Think of creating a triangle with the floor as your base. Ground down through your palms and feet as you lengthen your spine and bring your chest toward your thighs. Keep your head and neck relaxed.
Bharadvajasana
Bharadvajasana, also known as bharadvaja's twist, this pose provides gentle relief for your spine. While sitting on the floor with straight legs, you can shift over to your right buttock and bend your knees over to the left. Place your feet on the floor just outside your left hip with your left ankle on top of the right arch. As you inhale, lift through your sternum and twist your torso to the right on the exhale. Hold your right knee with the left hand and lengthen your tailbone downwards toward the floor. Hold this pose for several breaths, as long as it feels good to your back.
Cat Pose
Cat pose, or Marjaryasana, provides a gentle massage to your spine and internal abdominal organs. To perform cat pose, begin on your hands and knees in a flat back position. Your knees should be directly under your hips and your wrists should be under your shoulders. Look down at the floor between your hands. Inhale fully in this position. On the exhale, round your spine and bring your chin toward your chest. Keep your shoulders and knees in the same position as you do this. Inhale as you return to the starting neutral position. Repeat the movements while breathing slowly and deeply.
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