Fitness and Well-being

4 simple yoga stretches for back pain relief| Playo

YOGA STRETCHES FOR BACK PAIN | Whether it’s because of a strain or due to stiff muscles, we all have to deal with an aching back at some point in our lives. And while the pain may be excruciating at times, there is a simple way to ease the suffering and speed up your recovery.

Try these yoga stretches to get an immediate sense of relief, improve your flexibility, and recover quickly.

Cat-Cow Stretch

This is a gentle stretch that targets your entire back but focuses primarily on the muscles in the middle.

For this stretch, go down on all fours, with your knees and palms on the ground. Once you’re in this position, you want to arch your back outward and up, expanding the muscles as much as possible. Breath in when you do this.


After holding this position for a moment, push your back downward and contract the muscles, breathing out all the while.

Upward And Downward Dog Pose

This classic pose is a rejuvenating stretch that targets your back extensors, or lower back muscles, which support your spine and help you lift things.

To start, lie down face first on a yoga mat. Now, slowly lift yourself up with your hands till your upper body is off the floor. Leave your hips loose and push them gently towards the ground. You can even deepen the stretch by moving your hands back towards your waist.

After a few seconds, slowly lift your hips up and walk backwards with your hands, all the while pushing your feet back so your heels touch the floor. Push your chest inwards and breathe deeply while you hold this pose.

The Child’s Pose

An extremely relaxing stretch that requires minimal effort to perform, the child’s pose targets and releases the muscles in the lower back.

For this simple stretch, kneel down and rest your glutes (butt muscles) on your heels. Now put your hands on the ground, reach out as far as possible in front of you, and try to touch your chest to your thighs. Make sure that you’re looking down and that your neck is in line with your arms. Breathe deeply and hold this position for at least 30 seconds.

You might also like: 5 Super-Easy Stretches To Cool You Down After A Football Game

Forward Bend

This is perhaps the most misunderstood stretch out there. Most people believe that the ‘touch-your-toes’ pose targets the hamstrings, but if done right, it’s an intense stretch for your lower back.

While standing, bend forward and reach towards the floor with your hands while keeping your back straight. Bend your knees a little to ensure that the stretch targets your back. You don’t have to touch your toes, but make sure to keep your back straight and breathe deeply.

These are a few simple yoga poses for you to perform in case you’re a victim of back pain. Whether it’s chronic pain or simply muscle stiffness, all kinds of back aches can be cured with gentle stretching, deep breathing, and a lot of patience.

Also read: 8 Simple exercises to get you pumped for the day


Tags: Fitness
Arjun Thomas

I'm a full time bboy and content writer. I love travelling and I'm dedicated to a vegan lifestyle.