How to Do Yoga Spinal Stretches for Back Pain

Yoga teaches many stretches and postures that are great for relieving back pain. By combining the relaxing breathing methods taught in yoga with slow and gentle stretches, it is a wonderful way to gently stretch and relax tight muscles and relieve chronic pain. Remember to use the key principal of yoga which is to listen to your body to know what feels right and what does not. Read on to learn how to do yoga spinal stretches for back pain.

Instructions

1. Try the seated spinal twist. Sit on the floor with the legs extended straight out in front of you. Bend the right knee and place the right foot on the floor on the outside of your left leg. So you are crossing the right over the left. You can stay here or you can bend the left knee and bring the left foot towards your buttocks. Bending the left knee can sometimes pull on the hips and back so use caution. With your left arm hug your right knee into your chest. Stretch your right arms out in front of you with the palm facing the floor. Sit up straight and on the exhale twist from your navel and look as far as you can over your right shoulder. Your right hand can be on or off the floor as long as you do not lean into the hand. With each inhale sit up straighter and on each inhale gently twist a bit more from the navel. Hold for five to ten deep breaths. Repeat other side. If sitting this way bothers your back try sitting on the edge of a cushion to lift your hips up higher then your knees.

2. Attempt the supine hamstring/low back stretch. Lie on your back with the knees bent and the feet flat on the floor. Cross your right ankle bone on your left knee. Make sure it is your ankle on your knee and you are not just crossing the knees. If this is enough stretch you can stay here and gently press your right knee out with your hand. For a deeper stretch lift your left foot off the floor. To stretch even deeper you cab reach through your legs and hold the left knee or left shin. Hold for five to 10 deep breaths. Repeat on other side.

3. Practice the supine spinal twist. Lie on your back with your legs stretched out straight. Place your right foot on top of your left knee. Your arms are out at your sides in a “T” position with the palms facing up. Gently drop your right knee to the left. For a deeper stretch you can look to the right away from your knee. To stretch the upper back focus on keeping the shoulder on the floor and let your right knee remain up. To stretch the lower back let the right knee come to the floor and let the right shoulder come up. Hold for five to ten deep breaths. Repeat on other side.

Tips & Warnings

• Never stretch to the point of pain.

• Stop any exercise that makes your symptoms worse.