Sore Back Yoga Exercises

Back pain is a common condition, often caused by over-exercising; lifting heavy objects improperly; muscle strains due to sudden twisting movements; poor posture while sitting or standing for long periods of time; or structural problems such as arthritis, bulging disks or osteoporosis. If you have a sore back due to any of these causes, performing certain yoga poses on a regular basis may help alleviate your pain and prevent recurrence. Visit a physician or specialist, however, before practicing yoga to discuss the best treatment options for your condition.

Fists Forward Bend

This exercise lengthens and stretches the muscles that extend the spine, including the erector spinae muscle group and the deep spinal muscles. These muscles also help support the spine while you sit or stand upright and assist with torso rotations to either side. Stand tall with your feet close together and toes directed forward. Flex your knees slightly, then bend forward at the waist until your abdomen touches your thighs, or as far as possible. Make a fist with both hands, flex your elbows and cross your forearms below your head, placing each fist inside the opposite elbow. This is "a central nervous system trigger that causes your back muscles to open," explains Sadie Nardini, a yoga practitioner. Hang like this for 10 to 20 breaths, deepening the stretch slightly with each exhalation.

Locust Pose

Strengthening the spine extensors is another way to relieve a sore back. The locust pose targets the lower back, where up to 85 percent of people experience discomfort at some point during their lives, according to Susan Hall, author of "Basic Biomechanics." Lie face down with your forehead on the floor, arms at your sides with your palms facing upward, and your toes pointed away from your head. Rotate your big toes toward each other to turn your thighs inward slightly. Lift your head and chest off the floor and raise your arms until they are parallel to the floor. At the same time, lift your feet 6 to 12 inches off the floor to squeeze your lower back. Keep your legs straight and toes turned inward. Look forward slightly, but keep your neck long. Hold this position for 30 to 60 seconds, maintaining steady breathing throughout. Repeat the exercise once or twice more if desired.

Reclining Big Toe Pose

If your back is sore for no apparent reason, you may have tight hamstrings, which can pull your pelvis out of alignment and thus cause back pain, according to Douglas Brooks, an exercise physiologist in Northern California. The yoga exercise called "reclining big toe pose" lengthens and helps stretch out the hamstrings. Lie on your back with your legs extended and close together. Flex your left knee and pull it toward your chest. Loop a strap or towel around the bottom of your foot, then straighten your leg above your waist, perpendicular to the floor. Walk your hands up the strap until your arms are fully extended. Hold for one to three minutes, breathing normally and pulling your leg slightly closer to your head with each exhalation. Repeat the exercise with your right leg.