When it comes to back pain, the best approach is prevention, by strengthening the back and muscles around the spine to ward off all types of back injuries. In this presentation I'll show you the 10 best beginner friendly yoga poses you should practice for back pain and to strengthen your back muscles. Full blog post: http://ergonomictrends.com/beginner-yoga-poses-relieve-back-pain-strengthen-back/ Disclaimer: Always consult with a doctor first before doing any type of exercise.

1. BEST YOGA POSES
Beginner
To Relieve Back
PainAnd Strengthen Your Back

2. AMERICAN CHIROPRACTIC
ASSOCIATION
80% of the population will
experience a back problem at
some time in their live

3. “Yoga appears as effective as
other non-pharmacologic
treatments in reducing the
functional disability of BACK PAIN.
More effective in reducing pain
severity or “BOTHERSOMENESS”
of CLBP when compared to usual
care or no care.”

4. Forward Fold Half Way
(Ardha Uttanasana)
1

5. Forward Fold
Half Way
(Ardha Uttanasana)
Strengthens the back and spine which
ultimately improves posture. Relieves tension
in neck and back. Tones abdominal muscles
and stretches and lengthens the front and
back torso
BENEFITS

6. Upward Facing Dog
(Ūrdhva Mukha Svānāsana)
2

7. Upward Facing
Dog
(Ūrdhva Mukha
Svānāsana)
Strengthens the back and align the spine.
This is important as a spine out of alignment
puts stress in other parts of the body and
creates a domino effect
BENEFITS

8. Child’s Pose (Balasana)
3

9. Child’s Pose
(Balasana)
Reduces stress and fatigue, stretches the
muscles of the back torso and can help
relieve neck and back pain
BENEFITS

10. Low Plank (Caturanga
Dandasana)
4

11. Low Plank
(Caturanga Dandasana)
Tones all core muscles including the lower
back. Strengthens the muscles surrounding
the spine and improves posture
BENEFITS

12. Cow Pose (Bitilasana)
5

13. Cow Pose
(Bitilasana)
Improves blood circulation, strengthening
the back and improving body balance. For
acute back pain, this yoga pose brings blood
flow and healing nutrients to the spine
BENEFITS

14. Supine Twist (Supta
Jaṭhara Parivartānāsana)
6

15. Supine Twist
(Supta Jaṭhara
Parivartānāsana)
Stretches the back muscles and realigns the
spine. If you battle with back pain, this pose
is worth considering as it will stretch all the
muscles running along the spine. For people
who sit at a desk all day, this twist pose is a
must
BENEFITS

16. Bridge Pose (Setu Bandha
Sarvangasana)
7

17. Bridge Pose
(Setu Bandha
Sarvangasana)
Builds back strength and protects the health
and flexibility of the spine. This flexibility
eases pain and improves posture
BENEFITS

18. Low Cobra Pose
(Bhujangasana)
8

19. Low Cobra Pose
(Bhujangasana)
Decreases stiffness of the lower back,
increasing flexibility, toning the buttocks and
strengthening the spine
BENEFITS

20. Seated Side Twist (Ardha
Matsyendrasana)
9

21. Seated Side
Twist
(Ardha
Matsyendrasana)
Strengthen the back muscles, with added
benefit for the soft tissue surrounding the
spine
BENEFITS

22. Seated Forward Fold
(Paschimottanasana)
10

23. Seated Forward
Fold
(Paschimottanasana)
An intense hamstring stretch that’s also good
for lengthening your back which brings relief
to the lower back
BENEFITS

24. PAUSE! THINK AGAIN
The epidemic that is back pain in
modern society will afflict 8 in 10
of us at some stage. Pause and
think about that for a moment

25. Low impact nature of these yoga
routines can also help sooth and
quicken your recovery, by bringing
much needed oxygen, nutrients
and blood to the injured areas

26. Engage the core and improve your
posture even while you sit, a good
kneeling chair or balance ball
chair should be considered as well

27. START PRACTICING
Reap The Benefits
For The Rest Of Your
LifeErgonomictrends.com/Beginner-Yoga-
Poses-Relieve-Back-Pain-Strengthen-Back/