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The Ultimate Morning Stretches to Start the Day Without Back Pain.

March 08, 2018 in Back Pain

Five Yoga Poses to Help Alleviate Back Pain

You don't have to wake up and start your day with back pain. Nix back pain at the start of your day so that your body is circulating blood, your range of motion is improved, and your tension is alleviated throughout the day. Engage in these five yoga poses every morning to feel long-term benefits.

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1. Downward Facing Dog

  1. While you get into the starting position, inhale deep and prepare you mind and body to push your hips towards the ceiling.
  2. Gently lift your hips upwards, unbending the knees and balancing weight on palms and sole. Slowly exhale as you do that.
  3. Try to keep your head held in a position and don’t let it hang between your arms.
    Hold the position for 15-30 seconds as a beginner. Later you must hold it even longer, say a minute or more. Breathe in once.
  4. Gently exhale and revert to the starting position. Do it twice in a practice along with other poses.

 

2. Sunbird Pose

  1. From your hands and knees with your shoulders over your wrists, knees hip width apart and your knees beneath your hips.
  2. Gently engage your lower abdominal muscles to draw the tailbone back and straighten the spine. Keep both hips square to the earth.
  3. Inhale and extend your right arm forward palm facing in, thumb up. Lift your left leg back toes facing down, flexing your foot, as if you are pressing it against the wall behind you. Hips, opposite arm and leg are parallel to the earth.
  4. Hold for 3 to 5 full breath cycles and switch sides.

 

3. Child’s Pose

  1. Kneel on the floor.
  2. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
  3. Exhale and slowly lay your torso down between your thighs.
  4. Broaden your lower back across the back of your pelvis and narrow your hip points towards your navel, so that they nestle down onto the inner thighs.
  5. Lengthen your tailbone away from the back of your pelvis while you lift the base of your skull away from the back of your neck.
  6. Lay your hands on the floor alongside your torso with your palms up, and release the front of your shoulders towards the floor.
  7. Feel how the weight of the front of your shoulders pulls your shoulder blades wide across your back.
  8. Stay in this position for 30 seconds to a minute.

 

4. Cat Cow

  1. On all fours, your knees should be hip width distance and your hands should be directly below your shoulders. Your spine is neutral here.
  2. Inhale as you drop your belly and lift your gaze and your tail bone towards the sky. (Cow Pose)
  3. Exhale as you slowly tuck your chin towards your chest, lift your mid-back towards the sky and scoop your tailbone under. Like you're imitating a scary Halloween cat. (Cat Pose)
  4. Do at least four rounds of these then return to a neutral spine.

 

5. Bridge Pose

  1. Lie flat on the ground and keep your arms at your sides.
    Now lift your hips upwards as much you can, as shown in the image below (do not over-stretch), with the help of pressing your palms.
  2. Keep breathing deeply in this position for some time for 20-30 seconds.
  3. Now relax by touching your hips to the ground i.e. your starting position.
  4. Repeat this cycle for 3-4 times.

Watch the Full Video: 5 Yoga Stretches to Relieve Back Pain

Dr. Mailie Harris from The Chiropractic Wellness Studio shows you how to safely and effectively stretch out back pain with five custom yoga poses. Watch the video to discover the positions with techniques on form and posture.

Get More Information on Back Pain

If you're looking for more information on what back pain is, what causes it, and pain management solutions that can bring you relief, check out DR-HO'S Back Pain Page here >>

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