5 Yoga poses for back pain.

Are you tired of your lower back pain?  Tired of trying everything from massages to physio’s to popping pills to cope? Why not try yoga for back pain? New research is now available that tells us that a gentle yoga class is a safe and effective way to ease back pain.

Gentle poses such as cat-cow. triangle pose and child’s pose are all excellent to move through and strength back muscles without any threat of further injury.  There is also the advantage of the relaxation techniques taught in yoga to help soothe pain and calm the mind.

Researchers have concluded that  people with back pain should avoid pain medicines if possible, and opt for alternatives such as tai chi and yoga. Note: the study emphasises that these alternative treatments are mainly for people with day-to-day back pain not people recovering from injury or illness. 

Down Dog!

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This classic yoga pose is a great total body stretch. It stretches the large muscles in your lower back, it supports your spine, and helps you stand and lift objects.


Childs Pose

childs pose

Childs pose is an active stretch that helps lengthen the back. It’s also a great de-stressor before bed at the end of a long, exhausting day.


Triangle Pose

triangle pose

Triangle pose is great for strengthening the back and legs. It can help lengthen your muscles along the sides of your body while stretching the muscle along your outer hip.


Cat Cow Pose

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Cat and Cow poses loosen your back muscles, whether as part of a yoga routine or as a warm-up for another workout.

Starting in an all-fours position (table top), move into Cat pose by slowly pressing your spine up and arching your back. Hold for a few seconds and then flow into Cow by arching your spine the opposite way press you shoulder blades together and lift your head. 


Forward Fold

Forward fold.png

Forward fold into half lift, stretches the hamstrings and back muscles while providing a release for tight, tense shoulders.

Angela Nicol