Back Pain Relief with Yoga from Standing all Day | 30 Day New Year Challenge | Yoga Day 24

by Melissa West on

Back Pain Relief

On day 24 of our 30 day New Year Yoga challenge I will share with you my favourite yoga poses for back pain relief. These are the best yoga exercises to help you recover from standing all day. If you stand all day at work, then you are going to want to follow this simple yoga sequence of lower back pain yoga stretches for back pain. This is the best yoga for back pain relief. All the poses will allow you to get off of your tired feet and legs and lie on your back to recover from being on your feet all day.

We will begin lying on your back in constructive rest pose. Not only does this pose release your psoas muscle but it also releases back tension, pain and fatigue. From there we will do knees to chest pose which will relieve back pain and lengthen the tight muscles in your back. Finally we will do a reclined twist which will release the tight muscles of your upper and lower back as well as lengthen the tight and painful muscles along your spine.

Before I show the best yoga poses to relieve your back pain, want to point you to some of the best resources I have for people with back pain from standing all day.


Short Videos if you Stand All Day: Click Here

Over 20 Value Added Anatomy Focused Classes for Back Pain in our Membership Community: Members Click Here

Including Yoga for Sciatica, Yoga for Herniated Discs, Yoga for your SI joint and Intelligent Core, as well as several connective tissue yoga videos to rehydrate your upper and lower back connective tissue,

OK, let me share with you my favourite poses for back pain after standing all day.

Constructive Rest

How to do it: Lie on your back with your knees bent and your feet flat on the floor. Check that your feet are parallel and hip width apart. You want your heels to be about 12-16 inches away from your buttocks. Let your torso and your head by parallel with the floor. If your chin and your forehead are not on the same level you can place a folded towel or small pillow under your head. Let your hands rest on your belly with your elbows heavy on the ground. There is nothing to do in this position. Just breathe easily.

How does it work: This pose releases your psoas muscle which connects your spine to your legs. When this muscle is tight you can experience back pain. When you rest in this position for 10-20 minutes you will experience relief from back pain, tension and fatigue.

Knees to Chest

How to do it: Stay on your back with your knees bent, draw your bent knees into your chest and hold on behind your knees. Breathe and hold here for 1-3 mins.

How does it work: This pose relieves low back pain and lengthens out the tight muscles of your low back.

Reclined Twist

How to do it: Coming back to knees bent and feet flat on the floor, take your arms out into a soft T. Press into your feet and pick up your hips taking them to the left side of your yoga mat. Lower your knees over to the right side of your yoga mat. Breathe and hold here for 1-3 mins. Repeat to the other side.

How does it Work: Lengthens the back muscles, massages the back, elongates spinal muscles

If you are looking for more support for your back pain I would highly recommend my:

8 days of back pain help with yoga: I will send you 1 video a day for 8 days with the best of yoga, ayurveda, self massage and pranayama (or breath practices) to help your back.

If you made it all the way to the end of the video put, “You cured my back pain blues” in the comments.

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Remember to subscribe so you can get back pain relief from standing all day tomorrow 🙂

Namaste, Melissa


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