Back pain is a common ailment among Americans that ranges in intensity from a dull ache to sharp pain that interferes with daily activity. Controlled breathing, yoga poses and focusing techniques relax your mind and strengthen your body. Many people use yoga to relieve stress and tone muscles, while others practice yoga to treat health problems, including back pain.
Downward Facing Dog
Downward facing dog, a basic and traditional yoga position, provides a full-body stretch that strengthens your abdominal, leg and shoulder muscles. Start on the floor on your hands and knees. Keep your hands slightly in front of your shoulders and knees directly beneath your hips. Curl your toes under, exhale and lift your knees off of the floor. Pull your tailbone gently upward, then push your heels toward the floor. Straighten, but do not lock, your knees. Imagine you are creating a triangle with your body and the floor. Lengthen your spine as you push your hands and feet into the ground. Keep your neck and head in neutral alignment. Hold the stretch for one to three minutes.
Cat Pose
Cat pose, another common yoga pose, is a simple position that stretches your spine and abdominal muscles. Start on your hands and knees with a flat back. Keep your knees directly beneath your hips and hands under your shoulder. Look at the space between your hands and inhale. As you exhale, bring your chin toward your chest as you round your spine. Keep knees and shoulders in position as you perform the pose. Inhale and return to your starting position. Repeat the movements several times, breathing deeply and slowly.
Child's Pose
Child's pose is a rejuvenating pose that replenishes your energy between difficult poses while strengthening and reducing pain in your spine and lower back. The positioning of your body alleviates pressure and gently stretches your back. Kneel on the floor, then sit back onto your heels. Spread your knees until they are hip-width apart. Exhale as you bend forward at the hips, placing your chest and stomach on your knees. Rest your forehead on the floor and stretch your tailbone towards the heels. Rest your arms by your side, palms up, allowing the front of your shoulders to drop to the floor. Stay in the stretch up to three minutes.
Locust Pose
Locust pose, which appears simple, requires extreme focus and strength. Lie face down with your abdomen, pelvis and hips flat on the ground. Slowly raise your head, upper body and legs off the ground. Squeeze your glutes to help lift your legs up off the ground. Keep your arms by your side as you lift your upper body into a full body extension, stretching your fingertips toward your toes. Keep your neck and spine in neutral alignment. Hold the stretch for one minutes, then release. Repeat the pose one or two more times.
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