12 Jan Yoga Exercises to Help With Back Pain – video
Yoga Exercises to Help with Back Pain
What do you do to alleviate back pain? Do you stretch? Do you practice yoga? Well, in this video I share three yoga exercises in this upper body workout routine to help alleviate your back pain.
Yoga Exercises for Back Pain #1 – Child’s Pose
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Start toward the end of your mat, stretch your body forward with your knees only as far apart as feels good. If this adds too much pressure on your hip bones, bring your knees in closer. Once you stretch your arms out in front of you, relax your elbows to the mat.
If you have blocks and would like a variation to add elongated stretch in your arms – place blocks underneath your elbows and lift your arms up. Again, rest your forehead back to the mat.
Transition into Table Top position adjusting your knees below your hip bones and your palms right beneath your shoulders.
Yoga Exercises for Back Pain #2 – Puppy Pose
With your hip bones high over your heels, drop forehead to the mat and stretch your arms out in front of you. This is very similar to child’s pose, only your tailbone stays high, allowing more stretch in the arms. As you stretch your arms forward your head is going to rest against the mat. For added stretch, “tent” your fingertips, squeeze arm bones straight and walk your fingers further forward.
Transition into Table Top position adjusting your knees below your hip bones and your palms right beneath your shoulders.
Yoga Exercises for Back Pain #3 – Thread the Needle
This exercise works deeper into your scapula. Take you right arm up and out to the side, and then on your exhale, slide your arm all the way underneath you, landing softly on your shoulder and the side of your face. With your arm out, it’s tugging on shoulder blade to create space between the two shoulder blades. If you feel up to it, move your hand up and send elbow out or arm out behind you.
Once you transition into Table Top position for the last time (adjusting your knees below your hip bones and your palms right beneath your shoulders), even out and do the other side. Remember your left and right sides are going to be/feel different. Adjustments on each side could also be different.
Get that last and final stretch by sitting on your heels, clasp your palms together behind you for a chest expansion. Send knuckles toward your tail bone, big breath in, exhale, look up to the sky and feel that stretch.
“Be Happy…Be Healthy…Be Fit!”
– Natalie Jill
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