Yoga Exercises For Back Problems

When you have hurt your back, one of the best ways to rebuild strength and get moving again is through exercise. However, since back muscles can be easily strained, it's best to find exercises which will slowly stretch and strengthen your back muscles. Yoga, with its controlled breathing and deliberate slow movements, is the perfect solution for fixing a hurt back.

Sage Twist

The sage twist can be a double-edged sword, as it is a good stretch for your back, but it also involves twisting and can aggravate an existing back injury. Be sure to take caution when trying this pose. Sit on the floor and extend both legs out in front of you. Bend your right knee and lift your right leg over your left with your right foot placed on the floor. While in this sitting position (make sure your spine is straight), place your left elbow on the right hand side of your right knee. Bend your left arm so your fingertips are touching your right thigh. Now, slowly twist your torso and look over your right shoulder. Hold this for a few seconds and then switch sides.

Palm Tree

For the palm tree, start standing with your feet facing forward, arms at your sides, and your weight evenly distributed throughout your body. Slowly raise your arms over your head and interlock your fingers. Turn your hands so that your palms are facing upwards. Then, place your palms on your head and turn your head upwards. Finally, stretch your arms upward while lifting your body on your toes. Stretch your body upward and hold, trying to maintain your balance. After a count of 10, lower your body to the neutral position.

Bending-Forward Posture

For this pose, begin like the palm tree, standing straight with your arms at your sides. Inhale and stretch your arms above your head. While exhaling, bend forward and try to touch your toes with your hands. If you are unable to touch your toes, just grab your ankles or calves and bring your head to your knees. The movements should be slow and smooth. Once finished, bring your body up to the neutral position.

Locust

This position requires you to start on the floor. Lie face down and place your arms at your side, palms down and elbows slightly bent. Raise your legs as high off the ground as you can (i.e., without back pain) while keeping your legs straight. Hold this pose for one second and relax. Repeat up to 12 times.