Yoga for back pain: These 5 exercises work wonders

Yoga has a positive effect on body and mind. Some exercises are especially beneficial for back pain. You can find out what they are and how to make them here.



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Anyone who is still a yoga beginner and suffers from back pain should, for safety’s sake, only perform the following exercises under the guidance of a yoga teacher.

In the worst case, the pain can get worse if you do it wrong. But when done right, these five positions can take the strain off your back – and help relieve back pain.

1. Cat and cow

Start on your hands and knees with your wrists directly under your shoulders. The knees should be hip-width apart. Make sure the front of your ribs does not sink to the floor.

Now extend your spine and inhale while first bending your back down while looking forward. Then, as you exhale, bend your back like a cat’s hump and look down.

Do five to ten cycles with cat and cow – or as many rounds as you need to get rid of low back pain. Move slowly as you intensify your breathing.

Make sure to only make movements that feel good to your back. Finish the exercise with your spine and pelvis neutral, and hold this position for one breath.

Switching from cat to cow provides more flexibility in the lower and middle back, which is especially helpful for those with back pain. Back pain is often caused by sitting for hours.

Cat and cow are a great place to start stretching and stretching the spine. In the long run, the back gets more strength.

2. Wall Down Dog

Stand about a leg length from a wall. Bend forward and place your palms against the wall so that your back is parallel to the floor. Now straighten your arms and rest your back. Bend your knees enough to tilt the pelvis up for relief in the lower back.

Be careful not to bend your middle back too much. Hold this position for five to ten deep breaths.

This non-weight-bearing variation of the dog gives all the positive physical effects of the position – but gives up the difficulty of keeping it on the mat. With the Wall Down Dog, you have enough time to keep the exercise sufficient to soothe and relax your back.

3. Low lung variation

Stand up straight, throw yourself forward with your right leg and place your left hand on the floor to the left as far as you want and can. It is important to keep your hips straight and your front knee pointing over your foot.

Swing your right arm next to your right ear and turn your chest up. Look under your upper arm in the attic. Hold the position for several breaths and repeat on the other side.

The variation of the outcomes lengthens the upper body and side ribs – which can help with back problems. This is precisely the area where people often shorten their posture and injure their back.

4. Bridge with block

Lie on your back with your knees bent and your feet flat on the floor. Make sure your ankles are under your feet and that your feet are pointing straight ahead. Place a yoga block between your inner thighs.

Squeeze the block and let it move slowly towards the floor – but only as far as you can hold the block between the thighs. Hold this position for five breaths and slowly lower your hips back to the floor.

The bridge is a great way to open your back and relax – if done right. Displacement of your back bend by letting your feet, knees and thighs rotate can cause additional pain. The block helps keep the inner thighs tucked in and protects the back.

5. Suppetwist

Lie down on your back. Bend your knees and place your feet wide apart so that they are next to the mat. Now release both knees to the right like a windshield wiper and hook your right ankle over the left thigh.

Stretch your arms out to both sides, bend your elbows and turn your palms up. Look slightly to the left and keep both shoulders on the floor. Hold this position for five breaths and repeat on the other side.

The rotation creates space on the sides of the body, which is often exposed to extra load. This gentle rotation provides stability so you can focus on your adjustment and lengthen your back with control.

Reasons for yoga: Therefore, there is something for everyone in the trend sport

Reasons for yoga: Therefore, there is something for everyone in the trend sport
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