Multiple studies have shown the power of the ancient practice, which emphasizes stretching, strength, and flexibility, to relieve back soreness. In fact, several studies have found that yoga can even trump usual care for back pain when it comes to improving back function.
Pigeon
This is the best yoga for back pain. From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes.
Bound Ankle Pose
This pose requires that you bind your ankles—and by doing so you’ll unbind your hips. Bring the soles of your feet together, pulling the heels close to your groin, bending the knees, and butterfly flare the legs open. If you notice your knees are set too high to relax, simply place a blanket right under the sit bones to prop the hips up. You can also take the feet out further from the pelvic cavity to create a diamond shape with the legs. Keeping your spine straight, lead with the chest, pull your shoulders back, and fold toward your feet. This pose will open and relax the inner thighs and groin.
Spinal Twist
You have many options when it comes to twisting postures. One of the basic and effective ones is Marichyasana C. Keep your left leg straight and bend your right leg so your foot is flat. Place your right hand on the floor behind you for support, like a tripod, and twist so you can hook your left elbow over the right thigh. If this is too much, you can also grab hold of your right knee and twist to look over your right shoulder. Other options are to bend the left leg under you or bend both legs and let them fall to the side then twist in whichever way your knees are facing.
Wall Plank
Stand in front of a wall at arm’s length. Reach forward from your shoulders and plant your palms on the wall, fingers wide, middle fingers pointing straight at the ceiling. Firm your fingers into the wall and draw your navel back as you lengthen the tailbone towards the floor. Lift your ribs from the pelvis. You want to work with a natural lower back curve but an active belly. As you lift the navel and lower ribs into the body, reach long through the tailbone and legs into the floor while reaching the spine, arms and head towards the wall. Repeat for 10-20 breaths, then fold into Fists Forward Fold once again. Move to the next pose after a few breaths.
Cow Face Pose
Begin by threading the left leg under your right leg. Work toward stacking the knees, while keeping both sit bones on the ground. Tuck the toes in to protect the knees. Sit in the pose for several minutes. When the muscles start to loosen and you no longer feel a stretch, fold forward with a straight spine. If this stretch is too intense, you can situate both sit bones on a blanket and place a block or blanket between the knees.
Downward Dog
There’s a reason Down Dog is one of the most iconic postures in yoga. It can rejuvenate your entire body. Start in tabletop and raise your hips so your body is in an upside down V position. Relax your head and neck and draw your inner thighs toward the back of the room. Spreading your shoulder blades apart will stretch your upper back even more, and reaching your hips up and back will help to open your lower back.
Child’s Pose
Roll over and take Child’s Pose for one minute or more. Try knees wide, big toes closer, but end with knees together for a neutral spinal stretch. If your head doesn’t touch the floor, place a yoga block or fists under your forehead so you can relax completely. Breathe slowly into your back body, expanding more nourishing energy and space on the inhale, and on the exhales, let ever more tension dissolve.
