Back Pain Relief Tip: Back Pain Exercises

Back pain can be caused by many different factors. When caused by muscle strain or muscle weakness, it is possible to find back pain relief with simple back pain exercises or stretches.

Two areas where back pain often strikes are in the middle and upper back. A simple exercise for these areas is cat stretch.

Another area is the lower back which can benefit from cat stretch and its counter stretch cow pose.

These are yoga stretches for back pain that can be very affective for some. Here’s how to do these stretching exercises in combination for maximum benefit.

Start on hands and knees. Be comfortable with padding under your knees if needed, and your hands under the shoulders in a natural feeling position.

Start by taking your back up high when you exhale. You can hold here and work the shoulder blades strongly towards the sky. This can produce a great stretch in itself that will feel great on the upper back. You will almost definitely find back pain relief in the shoulder blade area, upper back, and middle back.

Yoga Pose Cat Stretch

Cat Stretch

Next, let your back drop down as you inhale for cow pose. Be careful not to go too deeply as it can aggravate lower back pain.

Yoga Pose Cow Pose

Cow Pose

You can hold here too if it feels good, or go right back up into cat stretch.

There are two methods for doing these stretches, holding and breathing into each one, or moving between the poses with your breathing. Exhale when moving up to cat stretch, and inhale as you drop back down to cow pose.

I hope these simple stretches help you find long term back pain relief. Let me know in the comments. And, I’ll see about posting more back pain exercises like these.

p.s. Thanks to Anthony for demonstrating these poses for us.

Meet the Author

Hello and welcome to my blog! There are several reasons I decided to start writing a blog on natural self-healing. The main thing I want to do is to share information on health and healing so that people can take action to heal themselves using natural techniques. I have met so many people who couldn't afford natural health care. They may have had health insurance, but they didn't trust that model. Many people want to know how to be healthy naturally. They want to know what really works and what doesn't. They want to be health conscious and often fail because of poor information, lack of knowledge, bad science and other factors. This blog is intended to help demystify the body and its various functions and to help people understand what is really needed to obtain optimum health. One of the great things about knowledge of the body is that once you know and understand how it works it becomes easy to know what the right things to do for it. And, it is much easier to do the right things when the consequences of the wrong things are fully understood. To do this I will be drawing from the knowledge of many people that I have learned from. I will talk about biochemistry relating that to what is needed to obtain optimum health. There will be information about the physical structure of the body and how to keep that aligned and functioning well. A major part of yoga has to do with health, so information about yogic techniques will be included. Mental and emotional health are important for the health of the body/mind, so articles about these topics will be included. And, there will be an occasional article about me and what I am up to. Hopefully I can relate that back to some health issue as well. The title Self Adjusting Technique comes from my technique for self-adjusting the structural part of the body, that is adjusting the body's various vertebrae and joints. For this blog it will include the idea of how to adjust health issues for yourself and those you care about. With a little knowledge there is a lot people can do to help heal themselves and stay healthy. I want to explain complex information about the body in a way that is easy to understand and useful. The comments section will help in that goal as people can ask for clarification if there is something they don't understand. And maybe we can get some helpful input from people smarter than me that will benefit us all. I hope you find information that can help you with your health issues. Kalidasa