Legs Up the Wall
- Back pain, lower back pain, yoga for back pain, back pain relief, yoga for back Scoot your buttocks all the way into the wall and swing your feet up the wall.
- This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles.
- Do this pose after a challenging workout and always after traveling by plane. Hold for 5-10 minutes.
Cat and cow pose
An oldie but goodie, the Cat and Cow stretch doubles as a great warm up for your spine before just about any activity.
- Begin on your hands and knees so your back is flat and your abs engaged. As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called Cow.
- With an exhale, round your spine up to the ceiling, pull your abs toward your spine, and simultaneously tuck your tailbone in and draw your chin toward your chest. This part is known as Cat.
- For a minute or so, continue flowing back and forth from Cat to Cow, breathing deeply so as not to rush each movement.
- This back bending pose increases flexibility in your spine while opening your chest, shoulders, and abs.
- Lie on your belly with your legs together. Extend your arms straight out in front of you.
- Inhale as you slowly walk your hands in, keeping your hips and thighs on the ground but gently arching your lower back. Walk your hands in as far as you can, keeping your elbows slightly bent and your tush relaxed.
- Actively roll your shoulders away from your ears, elongating your neck. Gaze in front of you or lower your head back between your shoulder blades to deepen the stretch.
- Hold for five breaths and then exhale as you release your belly to the mat.
Wide Child’s Pose is a counterpose to Cobra to stretch your lower back.
- While on your hands and knees, sit back between your heels, exhaling as you lower your belly between your knees, coming into a Wide Child’s Pose.
- Hold for five breaths.
This relaxing lower-back release also targets the oh-so-tight hips. Try it in the shower after a run — the hot water feels amazing on your lower back.
- From Wide Child’s Pose, tuck your toes and sit up. Stand with your feet wider than hips-width-distance apart in a low squat, trying to bring your feet parallel.
- Press your palms together in front of your chest, or rest your hands on the floor in front of you and exhale as you relax your head.
Enjoy holding this stretch for five deep breaths.
Yoga Poses for instant Backache Relief
Content Credit :- tubidy