Best 7 Yoga Exercises For Back Pain Featuring Wayne Campbell

Eyes contemplating your ceiling, cozy comforter swaddling just right, and your spine questioning whether you can make it through another long day at the office. Remember this? We’ve all been there.
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The achy, throbbing sensation that greets your vertebrae each morning is nothing foreign to the modern world. In fact, according to a recent study by the American Physical Therapy Association, more than two-thirds of Americans experience low back pain. Now, that’s a lot of people.

At Urban Fit Yoga, when we saw these numbers, we knew our mission was clear. We wanted to provide you with the healing support and yoga exercises needed to embrace your greatest potential. Nothing should hinder you from achieving your physical and mental goals. We designed our classes so that you could reclaim your mobility, flexibility, and strength for optimal health and wellness. Simply, we have your back — pun absolutely intended.

However, with the pace of life increasing at such an exponential rate, prioritizing the health of your body can become incredibly difficult. So many of our students have come up to us asking, “How can I take care of myself if I don’t have time to take class this week?”
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We know that you want to live a life free from pain. We know that you value longevity and prosperity. And, most importantly, we know that you’re doing the best you can.

So, to honor the commitment you’re making to yourself and your body, we threw together a list of yoga exercises for back pain featuring Urban Fit Yoga’s owner and founder, Wayne Campbell. This way, the next time you’re in the studio, your yoga practice can continue as if you haven’t missed a beat. ​

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Half Lord of the Fishes Pose with Half Bind

1- Half Lord of the Fishes Pose with Half Bind
Sitting on the floor with your legs straight, bend your knees to put your feet flat on the ground. Slide your left foot under your right leg so that your knee touches the ground while your left ankle graces your right hip. Next, simply step your right foot over your laying-down left leg so that your foot is firmly planted as your right knee points up towards the ceiling.

Now, straighten your spine as you place your right hand behind your right buttock.Take your left elbow and place it directly below your right knee. As you gently open your chest towards your right side you can also look in this direction.

To add the half bind, sit up tall and release the right hand from the ground. Guide your right hand across your back to have it reaching in the direction of your right foot. When you’re ready, release the bind and twist, and straighten both legs to repeat on the other side.

2- Wide-Legged Side Bending Mountain Pose 
Start by placing feet a bit further than hip width apart. Reaching both arms up towards the ceiling, gently lower your left arm down your left side as you use your right arm to cradle your head. Alignment is key here, so make sure you’re keeping your body in one line as you lift your right ribs up towards the sky. Your head can assume two positions: either looking up towards the direction of your right elbow or relaxed, facing front.

When you have finished this posture, release your right arm back down by your side and repeat on the other side.

Wide-Legged Side Bending Mountain Pose

Downward Facing Dog

3- Downward Facing Dog
Begin on your hands and knees in a table top position. Make sure your hands and knees are shoulder and hip width apart. Next, while keeping your arms straight, tuck your toes and begin to straighten your legs as you reach your sit bones back and away from your shoulders.

​Firmly press each finger tip into your mat. Let your shoulders slide down your back. Reach your chest towards your upper thighs and breathe deeply through your nose. When you’re ready to finish the pose, lower your knees back to your mat on an exhale.

4- Upward Facing Dog
Begin laying face down on your mat with your big toes touching. Place the base of your hands next to your middle to low ribs. With your fingers pointing towards the front of your mat, reach your elbows towards each other so that you’re hugging your side as you melt your shoulders together.

​Next, press your palms and toes firmly onto your mat and straighten your arms to lift your torso up. Beam your chest forward and continue to draw your shoulders and elbows back towards one another. To release the pose, exhale and lower your torso back onto your mat and relax your arms down by your side.

Upward Facing Dog

Revolved Downward Facing Dog

5- Revolved Downward Facing Dog
Begin on your hands and knees in a table top position. Make sure your hands and knees are shoulder and hip width apart. Next, while keeping your arms straight, tuck your toes and begin to straighten your legs as you reach your sit bones back and away from your shoulders.

With your feet parallel, chin tucked into your throat, and shoulders drifting into one solid line,
begin transferring some of your upper body weight onto your right hand. Release the left hand to grab the upper thigh of your right leg leg. As you begin to slide your left hand down your right leg, gently rotate your chest open. Stay in the posture for as many breaths as you’d like.

​To come out of the posture, release your left hand to meet the right and slowly lower your 
knees to the floor. Repeat the other side.

6- Bow Pose
Start by laying face down on your mat. Bend your knees on an exhale and bring your heels as close to your sit bones as possible. Keeping your knees hip-distance apart, reach back with both of your hands and grab your outer ankles. Next, lift your heels up towards the ceiling with reach your chest forward as your shoulder blades drift together. Bring your gaze forward and exhale your shoulders down your spine.

When you’re ready to finish the posture, lower your torso and thighs back onto the mat and release your grip from your ankles.

Bow Pose

Seated Forward Fold

7- Seated Forward Fold
Seated on your mat, begin by rocking your hips back and forth to remove the excess flesh away from your sit bones. Flex your toes up towards the ceiling and reach your arms up over head. Slowly reach your arms forward towards your toes while maintaining a straight spine. Wherever your hands land — upper thighs, shins, or feet — you can either keep your gaze forward or tuck your chin into your chest and round your spine.

To exit the pose, simply roll through your spine to sit with a tall spine.

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Over the last 20 years, Urban Fit Yoga owner and founder, Wayne Campbell, has developed these yoga exercises for back pain and injury prevention to provide you with the most holistic approach to long-term wellness.

If you have any questions or concerns about any of the yoga exercises listed here, please send us a message, or if you're ready to dive deep find a class that fits in your schedule!

We hope these serve you well and until next time, namaste.

WRITTEN BY HOLISTIC HEALTH & BUSINESS BLOGGER, COURTNEY FAITH