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5 yoga exercises for back pain

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Yoga class

5 yoga exercises for back pain

Do you bother with your back? Here are 5 Yoga Exercises that can help you increase your back motion and reduce back pain. Feel free to share with someone with back pain.


Yoga and yoga exercises can be useful when it comes to relaxing in tight muscles and muscles. Most of us sit too much in everyday life and it causes the muscles in the back, back of thighs and seat to become too tight. Regular stretching can be a good measure to counteract stiff muscles and stiff joints.



1. «Ūrdhva mukha śvānāsana» (Scouting dog position)

Scouting dog position

This yoga position opens up the chest, stretches the abdominal muscles and activates the lower back in a good way. Start by lying flat on the floor with your palms down the floor approximately in the middle of the ribs. Then pull your legs together and press the top of your feet pressed against the floor - at the same time using the strength from your back, not your hands, to lift your chest off the floor. Keep your legs straight and hold the position for 5 to 10 deep breaths. Repeat as many times as you think is necessary.


2. "Ardha Matsyendrasana" (Rotation Exercise)

Ardha Back Yoga Exercise

This sitting yoga position provides increased flexibility and movement in the spine and back muscles. It can be a demanding exercise, so do not try this if you do not feel comfortable with the other exercises in the article. Take a deep breath and turn calmly to the side - do not jerk, but rather move very calmly to the side. Hold the position for 7-8 deep breaths and then repeat on the other side.


3. Marjariasana Bitilasana (Cat camel exercise)

Cat camel exercise

The cat camel exercise is a nice and nice mobilization exercise that gives more movement to the entire spine. It stretches and gives more flexibility to the back, chest and neck. It is a fantastic exercise for those who need to loosen stiffness in the neck and back. Start standing on all fours, then lower your back slowly to the floor before slowly, but firmly pushing your back toward the ceiling. Repeat the exercise for 8-10 reps over 3-4 sets.


4. Balasana (Chest and back stretching)

The yoga posture Balasana

Stand on your knees and let your body fall forward with outstretched arms. Rest your head against the ground and stretch your arms in front of you until you feel a slight stretch in the transition to the neck and upper back. Performs 3-4 sets of 30 seconds duration.


5. «Kapotasana» (Duestillingen)

Pigeon pose

The pose position can be challenging for beginners as it requires some flexibility in the hip and knee. The reason it is effective is that tight hips can contribute to back pain. Hold the position for 5 to 10 deep breaths, then switch to the other side and repeat as needed.


These are fine yoga exercises that should preferably be done daily for maximum effect - but we know that hectic weekdays do not always allow this, so we accept even if you get it done every other day.


How often should I do the exercises?

It all depends on you. Find out what works for you in the beginning and build slowly but surely going forward. Remember that exercise can lead to tenderness in the beginning, as you actually gradually break down damaged areas (damaged tissue and scar tissue) and replace it with healthy, functional soft tissue. This can be a time consuming but very rewarding process. If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible.


Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here (in Danish). If you have any questions, just give it a go Contact us.


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What can I do even against pain in muscles, nerves and joints?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

6. Prevention and healing: Compression noise like that like this can increase blood circulation to the affected area, thereby speeding up the natural healing of injured or worn muscles and tendons.


Recommended products for pain relief in pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

purchase now


Also try: - Good Advice and Measures Against ISJIAS



Hurt i back og neck? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

Try these exercises as well: - 6 Strength Exercises for Stronger Hips

Hip Training


Also read: - 6 Effective Strength Exercises for Sore Knee

6 Strength Exercises for Sore Knees


Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you need other recommendations tailored for you.

Cold Treatment

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- Do you want more information or have questions? Ask qualified health care professionals directly through ours Facebook Page. - Please invite your friends to like our site:

We are one free service where Ola and Kari Nordmann can get answers to their questions via our free inquiry service about musculoskeletal health problems - completely anonymous if they want to.



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Images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions / images.

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