Editor’s Note: This website is not designed to, and should not be construed to, provide medical advice, professional diagnosis, opinion or treatment to you or any other individual, and is not intended as a substitute for medical or professional care and treatment.  Always consult a health professional before trying out therapy at home.

Whether it’s an injury or because we are in a society that spends too much time behind a desk, we all get back pain sometimes.

Below, I list the how and why behind the poses I do in this video:

Seated Twists:

Sit in easy pose and twist. Then, extend the legs forward. Cross one leg over the other and twist. These twists will work the spine and warm up the muscles along the back.

Puppy Pose:

From child’s pose, lift the hips while walking the hands out in front of you. This is a great shoulder opener.

Cat Cow:

Move with the breath. Inhale and look to the sky, dropping the belly towards the floor. Exhale and round the back, looking down to the floor. It’s also nice to turn and look at one hip and then the other. Also, move the torso and hips in circles, breathing deeply and working out the kinks in the back. This pose is great for loosening up the entire back and your sides.

Downward Facing Dog:

Peddle the feet and open the back, shoulders, and hips.

Side Plank:

It is nice to step the top toes back and move into a back bend from Side Plank Pose.

Wheel:

This pose opens the chest and back.

Pigeon Pose:

Is a great opener for the lower back.

Ankle to Knee:

Walk the hands out and fold over the bent legs, rounding the back. This pose is great for the lower back and, if you round the back a lot, it’s great for the shoulders, too.

Reclining Bound Angle Pose:

I like to put a pillow or even a rolled up yoga mat under the small of my back and lay back on it. Keep the feet together, creating a diamond shape with the legs, and recline back on the pillow. This is a great back and hip opener.

Take the best and leave the rest. I hope these poses help you.

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Author: Stacy Porter 

Editor: Renee Picard 

Image: via the author