‘Calm and nourish the body’: Yoga pro’s poses to soothe back pain

‘Calm and nourish the body’: Yoga pro’s poses to soothe back pain

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Hannah Barrett is a yoga and mediation teacher to celebrities including singer Ellie Goulding and Made in Chelsea’s Binky Felstead. She shares her inspiring yoga moves on her Instagram account @hannahbarrettyoga, where she boasts over 360k followers. 

The yoga guru, who recently published her first book Yoga Happy, detailed two yoga stretches to soothe a sore back.

Hannah recommended one seated pose and the bridge pose to help ease discomfort in the back.

She told Express.co.uk: “Lower back pain is unfortunately really common but usually responds well to exercise and stretches.

“I’m sharing a couple of poses that can help alleviate back pain and prevent it and that form part of my regular yoga routine.”

Hannah detailed how to perform the poses. She added: “None of these exercises should exacerbate your symptoms so please stop if they do.

“Tune in and be mindful of these movements, paying attention to the breath and moving with the breath.”

Yoga poses for back pain

Seated three-part breath

Hannah said: “This can be done lying down if preferred.

“It will help to calm and nourish the body and balance the nervous system.

“Inhale through the nose feeling the abdomen, ribs and chest expand all the way around the body.

“Exhale, slowly and mindfully through the nose, gently allowing a feeling of letting go and release.”

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Bridge pose

Hannah said: “Lie on your back with the arms by the sides and knees bent, feet about a hands distance from your buttocks.

“Exhale and slowly lift the hips, pressing firmly through both feet, imagining you are peeling the spine off the mat piece by piece.

“Keep the tailbone long, spine neutral, neck lengthened and glutes engaged.

“Ensure that your pelvis doesn’t tip forward making the lower back overarch. Hold for five slow breaths and slowly release.”

The expert added: “Please speak with a health professional if you have any worsening of symptoms, unusual symptoms, pain after a trauma or no improvement of symptoms within for to six weeks.”

What exercises can be effective in helping back pain?

Stretching is most effective for easing back pain.

Even when the back is not painful, staying active and stretching on a regular basis is good to prevent back pain.

However, intensive exercise can cause back injuries, especially for those who already suffer with back pain.

Exercise to help back pain

  • Walking
  • Swimming
  • Yoga
  • Pilates

Pilates can also help with back pain, an an expert has recommended a Pilates move to soothe back pain. 

Pilates teacher Hollie Grant runs a London Pilates Studio and also provides home training.

Hollie recommends an abdominal prep exercise, which keeps the core active and, therefore, protects the back.

She told Express.co.uk: “This is one of the best warm-up exercises for the abdominals and will help to keep the core active without putting too much pressure through it.”

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