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Yoga stretches to help with back pain

If your back often hurts and want to feel relief, try these 4 stretches.

1 & 2: Cat/Cow stretch

These two stretches go together. Inhale drop your belly, arch your back. This stretch is called cow. As you exhale, arch your back and glaze in between your legs. This stretch is called cat. Move through both of these stretches for at least 5 breaths, though more is better.

3. Side bend

Bend your right knee in and extend your left leg out. Reach your right arm up and over, stretching out your right side body. This is great for getting deep into your low back muscles! Hold for at least 30 seconds per side, though 1 min is better.

4. Forward fold

Keep your legs together and fold over them. Hold for at least 30 seconds - 2 mins.

#lemon8partner #stretches #stretchesforbackpin #flexibilitytips #yogastretches

2025/1/31 Edited to

Back pain is a common issue that affects many people, often due to poor posture, lack of exercise, or muscle strain. Incorporating specific yoga stretches into your daily routine can significantly improve your back health and reduce pain. The Cat/Cow stretch is excellent for improving flexibility in the spine and relieving tension in the back muscles. To execute this stretch, align yourself on all fours, ensuring your wrists are beneath your shoulders and your knees under your hips. As you inhale, arch your back (Cow), pushing your belly towards the ground, and as you exhale, round your spine (Cat), curling your back upwards towards the ceiling. The Side Bend stretch targets the muscles along your side and can help alleviate discomfort in the lower back. Remember to perform this stretch on both sides to ensure balanced muscle engagement. Finally, the Forward Fold stretch complements the previous movements by providing a deep stretch to the hamstrings and lower back. Maintaining proper technique and breathing throughout these stretches can enhance their effectiveness. Adding a routine comprising these stretches not only helps in pain relief but also promotes flexibility and overall wellness.

11 comments

These are always my go to!! ❤️

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