Back pain is something that can be difficult to live with. The most basic task can be made time consuming and uncomfortable because of it. Back pain and posture are two things that can be closely related. Often times, back pain is caused by bad posture. Yoga is a simple and noninvasive activity that may offer you some relief.
The Fish Pose
The fish pose is a basic yoga pose that stretches and strengthens the muscles of the upper back and back of the neck. Begin by lying down with your back and feet flat against the floor Take a deep breath and lift your pelvis off the floor. While your pelvis is raised, slide your hands underneath your buttocks and allow your pelvis to come back down to rest on your hands. While doing this, keep your arms in close to your body. Take another deep breath, use your forearms to support the weight of your upper body and lift your torso and head off the ground. Hold for a second, then slowly release your head back toward the ground. Hold this position for approximately 30 seconds, remembering to breathe, then slowly lower your torso back to the floor and relax.
The Mountain Pose
This is another basic yoga pose that strengthens the lower body and trains you to stand straight and tall. Stand with your legs together. Your big toes should be touching and your heels should be slightly separated. Lift your toes and spread them apart. Relax and allow your body to sway back and forth in all directions. Gradually come to a standstill and ensure that your body weight is equally distributed between both feet. Next, flex your thigh muscles -- you should feel your kneecaps slightly lift. Flex the inner ankle so you can feel the strain on the inside of your arches. Hold your chest up high and pull your hips toward your belly. Place your hands by your side and try to stand motionless. If done correctly, it should feel as if a rod could be placed directly down the crown of your head and bisect the body perfectly. Hold this pose for approximately one minute, concentrating on your balance and posture.
The Extended Side Angle Pose
This pose stretches the spine and can help alleviate lower backache. From the mountain pose, spread your feet approximately 4 feet apart, your heels lining up with each other. Lift your arms and reach out to the sides with your palms down. Rotate your left foot slightly in and your right foot out so that it is pointing the same direction as your right hand. Rotate your right thigh at the hip so that it is out over your right foot. Rotate the left side of hip in slightly but do not allow the torso to rotate with it. Keeping your left heel down on the floor, bend your right knee until your thigh is parallel to the floor. Next, pull your left arm up toward the ceiling and turn your palm toward your head. Lower the right side of your body as close as possible to the right thigh. Focus on the stretch on the entire left side of your body. Remember to breathe throughout the exercise. Hold the pose for approximately one minute, then return to an upright position and repeat on the left side.
The Staff Pose
The staff pose can strengthen the back muscles, which will help reduce the risk of future back injury, and improve your posture. To enter this pose, sit on the floor with your legs straight out in front of you. Your legs should be flat on the floor and your back should be straight. It is called the staff pose because when done correctly, a staff could be inserted at the top of your head, travel down the torso, and go straight into the ground. Do the pose against a wall for correct alignment. Your shoulder blades and tailbone should touch the wall but your lower back and head should not. Flex your ankles and point your toes straight up. You can place your hands by your side to maintain your balance. Hold this pose for a minute or longer.
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