It’s Back Care Awareness Week from 2-6 October and to support this initiative, we have a list of beginner-friendly yoga poses that can aid in caring for your back – reducing pain, building strength and creating stretching out tightness.
Most of us have experienced some degree of back pain in our lives. Whether it’s from stress, injury, poor form and posture or other reasons, back care is something all of us can relate to. These moves are easy to perform at home, in the evenings as you wind down from the day. All you need is a flat comfortable surface.
If you’re new to yoga or have any specific back issues, it’s a good idea to consult with a yoga instructor or healthcare professional before starting a new practice. They can provide personalised guidance and modifications based on your needs.
Yoga Poses For Back Care
Remember to breathe deeply and focus on relaxing into each pose.
1/ Child’s Pose
Start on your hands and knees. Sit back on your heels, reaching your arms forward. Rest your forehead on the mat and relax your back.
2/ Child’s Pose Twist
From Child’s Pose, place your right hand under your left arm. Gently twist your torso to the left, stretching the right side of your back. Repeat on the other side.
3/ Cat-Cow Pose
Begin on your hands and knees in a Table Top position. Inhale, arch your back and lift your head for Cow Pose. Exhale, round your back and tuck your chin for Cat Pose. Flow between these two positions for a gentle spine warm-up for about 1-2 minutes.
4/ Thread the Needle
Begin on your hands and knees in a Table Top position. Thread your right arm under your left arm, lowering your right shoulder and ear to the mat. Hold for a few breaths and switch sides.
5/ Downward Facing Dog
Start in a push-up position. Lift your hips up and back, forming an inverted V shape. Press your heels toward the ground while extending your spine.
6/ Cobra Pose
Lie on your stomach with your hands under your shoulders. Inhale, press your palms into the mat, and lift your chest. Keep your lower body on the ground and gaze forward. Hold for 10 seconds and release.
7/ Legs Up the Wall
Sit with your side against a wall. Swing your legs up the wall and lie on your back (your sit bones should be pressing into the wall). This pose is excellent for relieving lower back tension.