Practice This Simple Yoga Sequence for a Healthy, Happy Back

Back issues are highly prevalent these days. Sedentary lifestyles seem to be the standard norm in modern society, so it’s no surprise that many people complain about back pain. Luckily, yoga can be an invaluable tool to help counter the effects of back pain. Yoga for back pain can be used as gentle physical exercise to soothe and stretch an aching back. Still, the practice can also calm and nourish the nervous system to help alleviate pain systemically.

So, the next time you’re suffering from back pain, use this simple yoga-for-back pain sequence for a happy, healthy back. 

Happy Back, Happy You: Gentle Yoga Flow for Back Pain

You don’t need any props for this sequence, but you may wish to have some padding for your knees or a cushion to sit on.

1. Seated Side Bends 

The spine moves in six directions, and it’s wise to move your back body in all of these directions daily to hydrate and lubricate the tissues. First are side bends. 

1. Start seated in a comfortable position. You can elevate your hips by sitting on a cushion or pillow.
2. Root your sitting bones downward and lengthen the crown of your head toward the sky. Plant your left fingertips or palm onto props or the floor beside your left hip. 
3. Inhale, reach your right arm high.
4. Exhale, lean your torso toward the left. 
5. Ground your right sitting bone toward the floor and reach out through your right fingertips. 
6. Spiral your chest to face open toward the ceiling. 
7. Lengthen across the whole right side body. 
8. Hold for about five breaths and then rise back up and switch sides. 

2. Yoga for Back Pain: Seated Twists 

The next major movement of the spine is rotations, so twists of any kind help move the back body in this direction. 

1. Start seated in a comfortable position. You may wish to elevate your hips by sitting on a cushion or pillow.
2. Root your sitting bones downward and lengthen the crown of your head toward the sky.
3. Inhale, reach your arms up overhead. 
4. Exhale, turn your torso toward the right. 
5. Release your right fingertips or palm to a prop or the floor behind your right hip. 
6. Rest your left hand on your right knee. 
7. With every inhalation, grow a little bit taller in your spine. 
8. With every exhalation, spiral your torso farther toward the right. 
9. Hold for about five deep breaths, and then unwind and switch sides. 

3. Yoga for Back Pain: Cat/Cow (Marjaryasana/Bitilasana)

The final spinal movements are flexion (rounding the spine) and extension (arching the spine). This can be done in a variety of yoga for back pain positions but is perhaps most straightforward in Cat and Cow. 

1. Come onto all fours. Align your shoulders over your wrists and your hips over your knees. You may wish to place padding beneath your knees.
2. Lengthen your whole back body. Stretch the crown of your head forward and lengthen your tailbone behind you.
3. Inhale, tip your tailbone toward the sky, and soften your belly toward the floor. Draw the tips of your shoulder blades together and peel open through your chest. Expand your heart forward toward the top of your mat—option to lift your gaze.
4. Exhale, press into your palms, and round your spine. Tuck your tailbone under and draw your navel in. Spread your shoulder blades apart and release your chin to your chest.
5. Continue to flow through these movements as you arch and round your spine. Follow the rhythm of your breath for about 10 deep breaths.

4. Yoga for Back Pain: Seated Axial Extension

Some anatomists say that there is a seventh movement of the spine called axial extension. This is when the spine elongates along its own axis, and you seemingly grow taller through your back body.

You could practice this in any neutral spine position in yoga, but it might be easiest to access from just a simple seated position. 

1. Start seated in a comfortable position. You can elevate your hips by sitting on a cushion or pillow.
2. Root your sitting bones downward and lengthen the crown of your head toward the sky to grow taller in your own spine.
3. Cinch in three-dimensionally around your waistline as if you’re tightening a corset around your center. Imagine this action helps you to sit up even taller through your back body.

5. Nervous System Restoration and Back Pain Relief in Corpse Pose (Savasana)

The nervous system regulates pain, so an aggravated nervous system will only aggravate pain. A massive perk of yoga is that it helps to calm and soothe the nervous system and, thus, may help reduce pain.

1. Lie down on your back. Walk your feet out as wide as you like, allowing your toes to naturally release outward.
2. Relax your arms by your sides—option to turn your palms to face up.
3. You may wish to slide a pillow or rolled up blanket or bolster underneath your thighs or knees for added support for your lower back. Feel free to place anything beneath your head or neck to serve as a pillow.
4. Either soften your gaze or close your eyes.
5. Draw your awareness within and start to pay attention to your own breath. Notice its natural rhythm and depth.
6. Slowly begin to deepen your breath and slow its pace.
7. Let your whole body become heavy and soften down toward the floor. 
8. Allow yourself to stay here in silence and stillness for about 5 to 10 minutes or longer to allow your nervous system to truly unwind.

Happy Back, Happy You: Gentle Yoga Flow for Spinal Health

The central nervous system runs directly up and down the spine, so your backbone harbors your precious spinal cord. So calming the nervous system helps immensely to keep the back happy.

And just like all other body tissues, the back wants to be moved in all its capacities. And it’s wise to do so daily. 

So come back to this quick and simple yoga for back pain sequence regularly to hydrate and lubricate the tissues of your back and to calm your nervous system for a healthy, happy back body, ideally free from pain!