Back pain affects almost everyone at some point throughout life. If you are suffering from back pain, yoga or tai chi exercises may help to provide relief. "Spine" journal reports that Iyengar yoga participants show a decrease in back pain and improvement in functional ability. Tai chi may help to improve your spinal bone density, according to the "Archives of Physical Medicine and Rehabilitation," as well as improve your posture, which can lead to decreased back pain. Both yoga and tai chi should be taught by a qualified instructor, so seek an instructor's guidance before beginning the workout.
Tai Chi Beginning
Step 1
Stand tall with your feet directly underneath your hips and your arms at your sides, with your palms facing backward. Bend your elbows slightly and tighten your arms slightly to feel as if you are resisting a force pushing against your palms.
Step 2
Inhale and raise your arms to the height of your shoulders. Keep your hands relaxed, and allow your fingers to point toward the ground.
Step 3
Exhale and lower your elbows first. Keep your hands above your elbows, and when your arms are completely extended, your hands are parallel to the floor as if you are pushing down.
Step 4
Bend your knees, and sink your hips into a squat. Do not allow your knees to go forward beyond your toes.
Step 5
Remain in the squat, and release your hands to start position.
Yoga Cat/Cow
Step 1
Begin on hands and knees with your hands underneath your shoulders and your knees underneath your hips.
Step 2
Exhale, round your back and relax your neck by looking toward your feet.
Step 3
Inhale, flex your spine by pressing your hips and chest toward the ceiling and stomach toward the floor. Focus your gaze in front of you and across the room.
Step 4
Alternate rounding and flexing your spine for a total of five to 10 repetitions.
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