At Home Yoga For Back Pain

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Restorative counterbalance for the spine you can do at home

Do you experience low back pain? Do you sit much of the day? Too much sitting can result in tight hips, which can often be a culprit of low back pain.

You can employ a few key counterbalance strategies to “undo” the effects of sitting, forward bending, or lack of support your back may have gotten throughout the day to maintain spine health.

Related: 5 Daily Habits to Break When You Have Back Pain

Place a pillow on your bed or the ground laying face up

Lay with your back on a workout ball for 3-5 minutes

For a deeper stretch – add a knee bend

T his ball or this half Bosu ball work great at home for this stretch.

Yoga For Back Pain

Another way to give your spine some much-needed counterbalance is yoga. I do these poses in almost every yoga flow I do at home.

Perform the press-ups a few times to warm up your spine, I recommend 8-10 press ups. Then hold each of the other poses for 60-90 seconds each for optimal results. Do these daily to reduce back pain and increase mobility.

Cobra pose (press-ups)

Prepare – uncurl toes, hands below shoulders, chin to mat

Baby Cobra – little use of hands, use back to press up, gaze forward

Return to chin-to-mat, then press up further, engaging arms this time. Return to chin-to-mat. Repeat 8 times.

Modified crescent with psoas stretch (shown with right leg forward). Square hips to front of mat, roll tailbone under, lift belly in and up while extending left arm up and over to the right.

Runner’s lunge

Twisted monkey variation

From runner’s lunge, inch your front foot forward, come to the knife edge of the front foot, press into the inner leg for a hip stretch

Alternative to half pigeon

Reclined half pigeon – press your elbow into your inner knee for a deeper opening in the hip

Reclining bound angle pose

Shown supported with blocks – great for those with tight hips

Supported bridge

Place your block under the small of your back where it feels most comfortable

Supine Twist

Legs up the wall

Place a block under hips for an alternative

After going through some at home yoga, you might also like The 4 Self-Care Remedies That Finally Gave Me Back Pain Relief or this supplement for additional back pain remedies.

Let me know what your experience with back pain remedies have been in the comments below. So many people experience back pain, it would be great to hear what has worked for you!

Disclaimer: All opinions are my own. This post is intended for educational, inspirational, or entertainment purposes only. I am not a doctor, the content on this blog is not intended to be substituted for medical advice.