The Yoga Poses That Relieved My Back Pain

Pilgrimage of the Heart Yoga > Yoga > The Yoga Poses That Relieved My Back Pain

Are you experiencing consistent pain in your lower back? What about in your upper back? Maybe even both? Trust me, you are not alone. I was one of those people. I had a bulging disc in my lower back. Which is when one of your intervertebral discs has weakened and lost its shape. It caused me tremendous pain. I tried many treatments, but the only one that offered extended relief was yoga.

These are the poses that made the biggest impact in my recovery:

Child’s Pose

Start on all fours, with your arms reaching out in-front of you with your head down. Then, slowly sit back so your glutes are resting above your heels, but not touching your heels. Hold this position for up to 10 breaths. Repeat for a good soothing stretch.

Cat and Cow Pose 

Start on all fours, in a tabletop position. Then, slowly press up your spine, arching your back into the cat pose. After 2-3 breaths in this position, slowly scoop your spine in, pressing your shoulder blades back and lifting your head into the cow pose. Hold this position for 2-3 breaths. Then, repeat this process 5-7 times. 

Legs up the Wall

Start by laying on the ground with your glutes near the wall. Slowly, start sliding your feet up the wall until you feel a stretch in your hamstrings. This pose is best saved for your final pose and you will hold this pose for 5-10 minutes.

I hope these poses help you as much as they helped me. But remember, to start slowly and if you are experiencing pain stop immediately.

Jayson Goetzby Jayson Goetz

Jayson believes there are many solutions to your back pain. Having personally suffered from back pain he has tried them all. He started writing in hope of sharing his experiences with those who are looking for help.

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