Whether you’re a stay at home mom, stuck at a desk for over eight hours a day or always on your feet, we all suffer from some kind of back pain at the end of the day. Yoga has been a cure for back pain for over decades and is always one of the first things a doctor recommends. We don’t always have the time or energy to attend a yoga class, so here are a few yoga poses that you can do just before bedtime after a long day. You should hold each of these poses for at least 5 to 10 breathes.
Downward facing dog
Down dog is one of the most iconic yoga poses given its many benefits and one of them is how it opens up your back and stretches your whole body. You should keep your neck relaxed in this pose and keep pushing your hips up towards the ceiling to really feel your shoulders and your lower back stretching.
Cat and cow
These two poses are the cure for almost all kinds of back pain. You will give your spine a nice flow through the rounding and arching of the back. The more you exaggerate the pose, the better you will feel!
Not only is this a good stretch, but it also helps strengthen your back! This soft back-bend is especially effective when it comes to lower back pain.
This pose can relieve certain back aches on the spot, and even headaches. Keep pushing your hips up towards the ceiling to feel more of a stretch. When you come out of this pose, lying down on the floor, hug your knees and gently rock from side to side as a great counter stretch.
There are many variations to this pose, so you can easily choose one that is most comfortable with. Twisting gives your spine a great massage, stretches your upper back and your hips.
This pose is the perfect way to end this flow, since it’s a very relaxing pose. I personally love this pose because you can really feel a nice stretch along your whole back all the way down to your hips.