A recent survey revealed that seven in 10 Brits working from home are experiencing new aches, with a staggering 55% reporting back pain. This urgently needs effective at-home remedies, and yoga is a highly recommended saviour.
Heather Jacoby, a yoga expert and CEO of The Yogatique, generously shares five yoga poses that are not only effective in alleviating back pain but also suitable for individuals of all fitness levels. This inclusivity ensures that everyone can benefit from these poses.
5 Yoga Poses To Beat Back Pain
1. Child’s Pose (Balasana)
Child’s Pose is a gentle stretch for the back and hips, perfect for releasing tension.
Instructions:
- Begin on all fours, knees hip-width apart and hands shoulder-width apart. Inhale deeply.
- Exhale, sink hips back toward heels, widening knees for comfort.
- Inhale, reach arms forward, lengthening spine.
- Exhale, relax your body down towards the mat.
- Hold 3-5 breaths (or even up to 5 minutes).
“Child’s Pose helps release tension in the lower back and is a great way to start your yoga practice,” says Heather.
2. Low Lunge with Yoga Blocks (Anjaneyasana)
This pose stretches the hip flexors and the psoas muscle, key areas that are often tight from sitting.
Instructions:
- Start on hands and knees with each hand on a yoga block.
- Step your right foot forward, bending the knee at a 90-degree angle.
- Squeeze your inner thighs together for stability.
- Inhale to elongate your spine.
- Hold for 3 to 5 breaths, then switch sides.
“Using blocks in Low Lunge can provide the support needed to stretch deeply without causing strain,” notes Heather.
3. Modified Side Plank (Vasisthasana)
Side Plank strengthens the core and improves stability, reducing strain on the back.
Instructions:
- Begin in a tabletop position.
- Inhale as you extend your right arm upward and your right leg back, keeping the left side grounded.
- Exhale and press your bottom leg and hand down to stabilise your body.
- Inhale and stretch your top arm alongside your top ear.
- Hold for 3 to 5 breaths, then switch sides.
“This modification allows you to build strength while keeping the movement gentle on your back,” Heather explains.
4. Standing Wide-Legged Forward Fold (Prasarita Padottanasana)
This pose gently stretches the spine and releases tension in the hamstrings and inner thighs.
Instructions:
- Stand with feet 3 to 4 feet apart.
- Inhale to lengthen your spine and exhale as you fold forward from the hips.
- Let your head and arms hang, pressing your palms or fingers into the floor.
- Gently press your feet down into the mat for stability.
- Hold for 5 breaths, then place your hands on your hips and slowly rise.
“Forward folds are great for creating space in the spine and calming the nervous system,” Heather says.
5. Legs Up the Wall Pose (Viparita Karani)
This restorative pose supports the entire body and relieves lower back pressure.
Instructions:
- Sit with your left side against a wall and swing your legs up.
- Turn your body to the left and carefully swing your legs up the wall.
- Lower your back to the floor and rest your shoulders and head.
- Inhale and hold opposite elbows overhead, and then exhale. Take deep breaths into your belly and long, slow exhalations to calm your nervous system.
- Hold the pose for 1 to 5 minutes.
Legs Up the Wall is perfect for unwinding and reducing back pain after a long day,” Heather advises.
Practising these poses regularly can help manage and alleviate back pain effectively. So, take a few moments each day to stretch, breathe, and relieve your back pain right from your home office. Heather emphasises, “Consistency is key.”
Disclaimer: This is not medical advice and is not written by a professional yoga instructor.
The Yogatique is an online resource that connects individuals with yoga teacher training courses, both online and in-person. They offer in-depth reviews and comparisons of various yoga teacher training programs, helping aspiring yoga teachers find the best fit for their needs. The platform also provides access to online yoga classes, yoga studio reviews, and yoga gear. With a focus on affordability and convenience, The Yogatique aims to make yoga education accessible to everyone, offering comprehensive guides and expert insights.