4 Yoga Poses for a Sore Back

Back pain occurs for a variety of reasons, but regardless of the cause, it can be a huge burden to bear. Back pain makes everything uncomfortable, even lying down becomes miserable. Yoga can be a great relief for minor back pain because it strengthens the back muscles and alleviates tension stored in muscles and joints. Try some of these yoga poses for a sore back and experience blissful relief.

Downward-Facing Dog

This classic pose is one you’ll find in any beginner class and is a great way to stretch and strengthen the middle and upper back. It targets back extensors on your low back as well which supports your entire spine.

Start on your hands and knees, then slowly pressing back, raise your knees away from the floor and lift your tailbone to the ceiling. Make sure your spine is straight and that most of the weight goes back into the legs. For an added calf stretch, push into your heels.

Cat/Cow Pose

These poses stretch the back torso and neck muscles and also acts as a gentle massage on the spine because of the opposing movements it creates.

Beginners should start on their hands and knees with legs hip-width apart, and hands shoulder-width apart. Knees and hips should be stacked, as should their shoulders and wrists. For cow pose, on an inhale, lift the chest and sitting bones towards the ceiling, naturally dropping their belly. To stretch the neck, look toward the ceiling.

For cat pose, round the back, puffing up between the shoulder blades and dropping the head toward the ground, pushing the ground away with the palms. Your chin should naturally pull into the chest, but it shouldn’t be a forced movement. If you have any history of spinal injuries, the head and neck should remain neutral.

Legs-Up-the-Wall Pose

This is a very restorative yoga pose, and is accessible to anyone. Not only does it reduce back pain/tension, it’s also therapeutic for headaches, depression, anxiety, and digestive problems. With this pose, students get a gentle stretch on the backs of the legs and along the spine.
With a folded blanket, bolster, or pillow placed about six inches away from the wall, sit with your right side against the wall.

As you lay down on your side, swing legs up the wall and then gently roll onto your back. The blanket or bolster should be positioned under the lower back for support. Support isn’t needed, but it does deepen the pose. Proper positioning will put the seat bones near or against the wall, but whether they touch the wall or not depends on each individual’s flexibility.

To get the full stretch along the spine, the base of the skull should be away from the back of the neck, and the throat should be soft, meaning it is open towards the ceiling. Shoulder blades should be opened away from the spine, and hands are spread out in a T-position with the palms facing up. The legs should be relaxed with the thigh bones plugged into the hip sockets.

Yoga is an incredible tool for alleviating a variety of aches and pains. People with a chronically sore back will find their symptoms are greatly decreased with a regular yoga practice. According to some of the best personal injury help in Boise, you should get help with more serious spine injuries. And while back pain is one of the most debilitating types, it unfortunately is rather common. Use these tips to help decrease your pain and feel back to your old self.