2 Yoga Poses for Back Pain – Strengthen and Heal Your Lower Back

why I’m writing this article and why you’re here. I love yoga, you love yoga, now let’s use the beautiful practice to heal our bodies and reverse all that damn sitting!

1. Supine Spinal Twist

• Begin from the pose above and with the right knee into the chest.
• Exhale – roll onto your left hip as the right knee softens toward the ground.
• Extend your right arm out along the floor, shoulder-width height.
• Keep the left hand resting gently on the right knee.
• Let the right knee become heavy, slowly releasing further towards the floor.
• Stay for 10 – 30 breaths.
• Inhale – gently engage the low belly and bring both knees back to center.
• Repeat the above steps on the left side

Benefits: Stretches the back muscles and glutes, massages the back and hips, hydrates the spinal discs, and lengthens, relaxes, and realigns the spine.
Cautions: if back pain or back injury is a concern, bring both knees together and twist to your body’s comfort.

2.Childs Pose

• Begin in a neutral tabletop position – bring knees together, sit back onto the heels, then gently release the torso to the ground.
• The arms can drape behind the body with palms up or extend long towards the front of the mat with palms down.
• Forehead softly rests on the ground and back of the neck is long.
• Gently close the eyes and let gravity do the work.

Benefits: helps relax and rejuvenate the entire body, encourages forward flexion in the spine, hips, and knees. Considered a resting pose that centers calms, and soothes the body.
Cautions: avoid if experiencing knee injury or recovering from a recent knee injury.

Happy Pinning :)