Do you want to relieve your back pain and enjoy your yoga practice at the same time? Read our tips and check out the video below!

If your bad posture or sedentary desk job are seriously damaging your back, yoga might be one possible solution!
While there can be a ton of causes of lower and upper back pain, a weak core and poor posture from sitting all day are two common contributing factors to back discomfort. It is always important to figure out what is causing the pain so you can address it and prevent it from happening again. But in most situations, practicing yoga and using a posture corrector a couple of hours a day can help you on that.

Focusing on yoga poses that stretch your back can work on different muscles to improve any imbalances and alignment issues that could be at the root of your pain.

Yoga is a mind-body therapy that is often recommended to treat not only back pain but also the stress that sometimes is causing that pain. The appropriate poses can relax and strengthen your body.

Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you are holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment.

Yoga is great for working on flexibility and core stability, correcting posture, and breathing—all of which are necessary for a healthy back.
If you have any history of lower back injuries, problems with your discs, or experience pain that lasts several days without improving, we suggest seeing a physical therapist or a doctor before doing any exercises. On the other hand, if your back pain is more of a general discomfort, it is worth trying some yoga stretches to address any tightness and alignment issues.

We asked a Portugal-based yoga instructor to create some videos of her favorite yoga stretches for lower back and upper back pain relief and gathered them in the video below.

While doing these poses pay attention to focus on noting and releasing tension in your body and maintain awareness of your body.

Here are the stretches she recommends for lower back pain:
• Bridge Pose
• Cobra Pose
• Forward Fold Pose
• Cat Pose
• Cow Pose
• Child’s Pose
• Rabbit Pose

Here are the stretches she recommends for upper back pain:
• Thread the Needle
• Fish Pose
• Eagle Arms
• Hands clasp behind back
• Wide leg forward fold

Grab a yoga mat and let’s start these yoga poses for back pain: