When it comes to back pain, most people want relief as quickly as possible. There are many different ways to relieve your back pain but one of the quickest is with poses. Yoga can be a great way to achieve this because there’s no need for any equipment and you don’t have to go anywhere! We’ve compiled 5 poses that will help relieve your back pain in just minutes per day!
Twist The Body
This is also known as the spinal twist; it helps to relax the muscles in the back and allows tension to leave your body. To do the twist, lie down on your back with your knees bent and feet flat. Take one leg across the body so it rests next to the other knee while turning towards that leg. To achieve maximum relief you should hold this pose for 30 seconds or more before doing it again on the opposite side. At first, you may not be able to hold it for very long but over time you’ll get stronger. As you get more use to it, hold it for longer and you’ll see the benefits.
Lie Down & Lift The Upper Half
Lying on your back to relieve lower back pain is the best way to go. To practice this pose, lie down flat with legs outstretched and arms placed at 45-degree angles towards the body. Then concentrate only on breathing in through your nose while imagining you’re trying to lift up off of the floor by pulling energy from under you into a ball beneath your spine. Hold for 15 breaths before returning slowly to starting position. Repeat as desired or until the back feels better. If this pose is too difficult, try placing a bolster or pillow under your head and chest for support.
Pull The Knees Toward The Chest
This pose is a variation of the child’s pose and it can be done on or off your yoga mat. This pose is beneficial because it stretches the lower back and spine. To perform this, lie down with knees close to the chest while keeping both feet flat on the floor. Use hands to pull each knee as close as you comfortably can towards the opposite shoulder so the back remains straight and not arched up in any way. Hold for 30 seconds before relaxing again; repeat this process at least five times or however many times you are comfortable with.