Several yoga poses can improve the flexibility of your back and help alleviate back pain. It is important to practice yoga poses correctly to avoid injury, so become familiar with the poses before attempting them. If you suffer from back pain, consult your doctor before practicing yoga.
The Spine
The spinal column protects your spinal cord, supports your torso and helps you maintain correct posture. Back pain can be debilitating, and if not treated properly, can lead to chronic spinal disorders. However, most back injuries are musculoskeletal, and back pain is often caused by nerve irritation. The irritation can be caused by overactivity, stress or mechanical problems in the functioning of the spine. Practicing yoga back exercises can help prevent back pain and reduce the risk of injury.
Happy Cow/Angry Cat
Position yourself comfortably on all fours. Place your palms flat on the ground, shoulder-width apart, with your knees and feet slightly apart. Inhale for happy cow by arching your back so your stomach moves closer to the floor, flexing your feet. Exhale for angry cat by arching your spine toward the ceiling so your stomach is drawn upward, pointing your feet and expanding your ribcage. Move from one position to the other each time your inhale and exhale, trying to hold each position for three to five seconds. Repeat four more times.
Cobra Pose
Lie flat on your stomach with your legs stretched out. Place your hands, palms down, just beneath your shoulders. Relax your legs and feet. Inhale, then bend your legs at the knees. Exhale, and push up on your hands so your arms are straight. Bend your head back as far as you can comfortably. Breathe steadily, and hold this pose for 30 seconds, then gently place your stomach and legs back onto the ground.
The Fish Pose
Lie flat on your back with your hands palms down just beneath your buttocks. Inhale, and raise your head and shoulders from the floor, arching your back as far as is comfortable. Tilt your head back to stretch your neck, and rest the top of your head lightly on the floor. Breathe deeply and hold the pose for 30 seconds, then lower your back slowly to the floor.
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