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10 Beginner Friendly Yoga Poses to Relieve Back Pain and Strengthen Your Back


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When it comes to back pain, the best approach is prevention, by strengthening the back and muscles around the spine to ward off all types of back injuries. In this presentation I'll show you the 10 best beginner friendly yoga poses you should practice for back pain and to strengthen your back muscles.

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Disclaimer: Always consult with a doctor first before doing any type of exercise.

Published in: Health & Medicine
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10 Beginner Friendly Yoga Poses to Relieve Back Pain and Strengthen Your Back

  1. 1. BEST YOGA POSES Beginner To Relieve Back PainAnd Strengthen Your Back
  2. 2. AMERICAN CHIROPRACTIC ASSOCIATION 80% of the population will experience a back problem at some time in their live
  3. 3. “Yoga appears as effective as other non-pharmacologic treatments in reducing the functional disability of BACK PAIN. More effective in reducing pain severity or “BOTHERSOMENESS” of CLBP when compared to usual care or no care.”
  4. 4. Forward Fold Half Way (Ardha Uttanasana) 1
  5. 5. Forward Fold Half Way (Ardha Uttanasana) Strengthens the back and spine which ultimately improves posture. Relieves tension in neck and back. Tones abdominal muscles and stretches and lengthens the front and back torso BENEFITS
  6. 6. Upward Facing Dog (Ūrdhva Mukha Svānāsana) 2
  7. 7. Upward Facing Dog (Ūrdhva Mukha Svānāsana) Strengthens the back and align the spine. This is important as a spine out of alignment puts stress in other parts of the body and creates a domino effect BENEFITS
  8. 8. Child’s Pose (Balasana) 3
  9. 9. Child’s Pose (Balasana) Reduces stress and fatigue, stretches the muscles of the back torso and can help relieve neck and back pain BENEFITS
  10. 10. Low Plank (Caturanga Dandasana) 4
  11. 11. Low Plank (Caturanga Dandasana) Tones all core muscles including the lower back. Strengthens the muscles surrounding the spine and improves posture BENEFITS
  12. 12. Cow Pose (Bitilasana) 5
  13. 13. Cow Pose (Bitilasana) Improves blood circulation, strengthening the back and improving body balance. For acute back pain, this yoga pose brings blood flow and healing nutrients to the spine BENEFITS
  14. 14. Supine Twist (Supta Jaṭhara Parivartānāsana) 6
  15. 15. Supine Twist (Supta Jaṭhara Parivartānāsana) Stretches the back muscles and realigns the spine. If you battle with back pain, this pose is worth considering as it will stretch all the muscles running along the spine. For people who sit at a desk all day, this twist pose is a must BENEFITS
  16. 16. Bridge Pose (Setu Bandha Sarvangasana) 7
  17. 17. Bridge Pose (Setu Bandha Sarvangasana) Builds back strength and protects the health and flexibility of the spine. This flexibility eases pain and improves posture BENEFITS
  18. 18. Low Cobra Pose (Bhujangasana) 8
  19. 19. Low Cobra Pose (Bhujangasana) Decreases stiffness of the lower back, increasing flexibility, toning the buttocks and strengthening the spine BENEFITS
  20. 20. Seated Side Twist (Ardha Matsyendrasana) 9
  21. 21. Seated Side Twist (Ardha Matsyendrasana) Strengthen the back muscles, with added benefit for the soft tissue surrounding the spine BENEFITS
  22. 22. Seated Forward Fold (Paschimottanasana) 10
  23. 23. Seated Forward Fold (Paschimottanasana) An intense hamstring stretch that’s also good for lengthening your back which brings relief to the lower back BENEFITS
  24. 24. PAUSE! THINK AGAIN The epidemic that is back pain in modern society will afflict 8 in 10 of us at some stage. Pause and think about that for a moment
  25. 25. Low impact nature of these yoga routines can also help sooth and quicken your recovery, by bringing much needed oxygen, nutrients and blood to the injured areas
  26. 26. Engage the core and improve your posture even while you sit, a good kneeling chair or balance ball chair should be considered as well
  27. 27. START PRACTICING Reap The Benefits For The Rest Of Your Poses-Relieve-Back-Pain-Strengthen-Back/