How to do Yoga Stretches for Back Pain | 30 Day New Year Yoga Challenge | Day 13

by Melissa West on

Yoga Stretches for Back Pain

On Day 13 of our 30 day yoga challenge I will be sharing with how to do yoga stretches for back pain. If you have back pain or lower back pain, these are the best lower back stretches that I know for lower back pain. I am going to share with you the three best stretches for back pain in this video starting with knee to chest pose. This yoga pose will lengthen out the muscles of your low back and provide you with low back pain relief. Next I will show you how to do some yoga for your lower back called keyhole back stretch. This exercise for lower back pain gets into your glutes, hips and low back and provides lower back pain relief. Finally we will do some lunge pose to provide some relief from the long hours spent sitting that contribute to low back pain.

If you are new here be sure to subscribe and turn on notifications. In the month of January of 2018 I am putting out a brand new video like this everyday for our New Year 30 Day Yoga Challenge.

Sunday January 14, 2018
How to use a yoga strap
Monday January 15, 2018
How to use a yoga block
Tuesday January 16, 2018
How to use a yoga bolster

If this sounds like something that interests you then subscribe and press that little bell so you do not miss a single video in our 30 day challenge this month.
If you are looking for how to do yoga stretches for back pain, then you are in the right place, but first because I know you love for me to recommend both a short and a long video for your, let me do that first and then I will share with you my favourite yoga stretches for back pain.
If you are a member, I always have such a tough time choosing from our over 20 value-added content videos for back pain. But I would have to say it is the upper and lower back rehydration sequences which is just under 30 minutes using the foam roller to get into the connective tissue in the low back and upper back: click here

If you are not a member, I am going to choose a new favourite, Yin Yoga for Back Pain, I don´t even experience back pain and I couldn´t believe how much better my back felt after I did this class. It is amazing!

OK, so let´s get to my 3 favourite yoga stretches for back pain.

#1 Knee to Chest Pose
How to Do it: Lie on your back with your knees bent and your feet flat on the floor. Draw your right knee into your chest, holding on behind your knee. Hold for 5 breaths. Repeat on the other side.
How it Works: Lengthens out the Muscles of your low back providing low back pain relief

# 2 Keyhole Stretch
How to do it: Lie on your back with your knees bent and your feet flat on the floor. Cross your right ankle over your left upper thigh. Draw your left bent leg into your chest. You will feel sensation on the outside of your right leg and into your right buttocks. Hold for 5 breaths. Repeat on the other side.
How it Works: Opens up the low back and provides relief from stiffness and pain

#3 Lunge Pose or Anjaneyasana
How to do it: Come to all fours. Walk your left foot between your hands. Press into your left foot and come upright so that there is an opening in the front right hip. Hold for 5 breaths. Repeat on the other side.
How it Works: Back pain is often caused by poor posture from sitting for long hours in the day. This pose opens up the front of the body and provides back pain relief. This pose is known to relieve sciatica.

If you are looking for more then enter your email address below and I will send you 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 ¨These stretches were great for my back!¨ in the comments.
Thank you so much for pressing that like button. If you know somebody who would benefit from this video, please share it with them. Remember to subscribe so you can get our video tomorrow on How to Use a Yoga Strap. I am actually an expert on this, my Yoga Strap class is one of my most watched videos on my main channel, I will tell you all about it tomorrow.
Namaste, Melissa

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