Are you experiencing back pain? If so, you’re not alone. The American Chiropractic Association says that up to 80% of the population will experience back pain at some time in their lives. Anyone can be affected regardless of gender or age and the pain can range from mild to severe. Common culprits of back pain include prolonged inactivity, too much exercise, and bad posture. Luckily, simple home remedies may help including gentle yoga poses for back pain.

Exercising to prevent back pain

One of the best ways to prevent back pain is to engage in low impact and flexibility exercises like yoga. Walking and swimming are also excellent options. Doing such exercises will help maintain the strength of your back while preventing future injuries.

Gentle yoga poses for relieving back pain  

  1. Cat and cow– this easy and gentle combination of two poses is great for increasing flexibility in your spine, back torso, and neck.
  2. Sphinx – this pose gently stretches the lower back, chest, shoulders, and abs while strengthening the spine.
  3. Bridge – this is an easy pose with a lot of benefits. Aside from stretching the back and neck, practicing the bridge pose also opens the shoulders and chest while strengthening your butt and thighs.
  4. Reclining twist – this is an easy and feel-good pose that allows you to release tension in the spine. It also helps loosen the hips.
  5. Fish – this pose helps improve your posture which is important in preventing future injuries. It stretches the throat and navel. It also strengthens the upper back and neck.
  6. Child’s pose – this gentle and easy pose is very soothing. It stretches the spine, hips, thighs, and ankles.

Listen to your body

Hold the poses for at least 30 seconds each. Remember to take it easy when practicing yoga. It’s important to listen to your body and avoid overstretching. Stop if you feel pain or discomfort. Instead of focusing on perfecting each yoga pose or getting complete back relief, remember that the most important part is the practice. Feel, listen and nurture your body. In doing so you will not only gain strength and flexibility but you will also increase awareness and overall well-being.

About The Author:

Rona Aquino is a fitness writer who likes to inspire others in enhancing their mind and body awareness through yoga, meditation, and tantra. Find out more at

Gentle Yoga Poses for Back Pain [Inforgraphic] | Yoga with Rona
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