Simple Yoga Stretches for a Sore Back (Video)

A few quick stretches can save your back

Man with lower back pain

A busy afternoon of yard work, moving furniture or household chores are a part of life, but they can also do a number on your back. Try striking a yoga pose or two before you rake to help decrease the pain.

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Watch the video below to see some simple back stretches.



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Here are some more suggestions:

  • Bend forward, stand up straight, then bend backwards. Basically, we want movements of the spine. You don’t have to bend far. You don’t have to touch your toes.
  • Go side to side, twist, move your spine a little bit. Just by doing this, you’ve got the basic motions.
  • Sit in a chair and pull your knee up to your chest. This is especially good for stretching your lower back.
  • Open your legs and in a sitting position, reach down towards the floor. Bending and reaching side to side also helps.
  • To loosen your back further, lean over a chair and roll your spine. It’s called the cat pose. It looks kind of silly, but it works because it moves the whole lower back quite nicely.

You can try some of these poses in the days before you do your yard work — so you won’t feel quite as sore — or you can wait until you’re done.

Either way, be sure to check with your doctor before starting any exercise program.

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Back Strains and Sprains

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Judi Bar, E-RYT 500

Judi Bar, E-RYT 500

Judi Bar, E-RYT 500, is Yoga Program Manager at Cleveland Clinic. Her inclusive style of yoga has brought the ease, benefits and simplicity of yoga to patients, families and caregivers. She also has established one of the first Yoga Alliance-accredited yoga teacher training schools at a major medical institution.
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