One quarter of American adults have at least one day of back pain in a three month period, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases and that back pain is one of the most common medical problems in the U.S. The Institute further reports that injuries, diseases, infections, tumors and stress are all causes of back pain. Practicing yoga can strengthen your back and help eliminate your upper and lower back pain.
Step 1
Lie with your back flat on the floor. Spread your legs hip-width apart, allowing your arms to rest along the sides of your body. Let your entire body relax completely to help your spine realign into its natural position.
Step 2
Now roll over onto one side, then come up to sit. Next, come onto your hands and knees. While on your hands and knees, slowly arch your back upward as you inhale. Lift your head up. Then bring your head, shoulders and back down in a comfortable position as you exhale.
Step 3
Begin by coming onto your hands and feet. Slowly arch your back downward. Drop your head so that your chin tucks in close to your chest. Do not let your shoulders come up by your ears, however; keep your shoulders pressed down. Lift your head, shoulders and back.
Step 4
Kneel and then sit on your feet. Separate your knees about the width of your hips. Place your forehead on the floor. Allow your arms to rest by the sides of your body, with your palms facing upwards.
Step 5
Lie on your back. Bend your knees as you keep your feet flat on the floor. Place your hands by the sides of your body with your palms touching the ground. Lift your hips slowly off the floor. Hold this position for up to 30 seconds.
Step 6
Lie on your back again. Bring your arms out in a "T" shape. Bend one of your knees. Use the hand opposite your bent knee to grab the knee and pull it across your body. Hold this pose for 10 to 30 seconds. Repeat with the other knee and opposite hand..
Step 7
Lie on your back with your hands by the sides of your body. Bend both of your knees and pull them up towards your chest. Place your hands on your lower back for support as you start to extend your legs up straight, toward the ceiling. Then bring your legs over your head. Hold this position for 10 to 15 seconds.
Things You'll Need
- Yoga mat
