As the days get warmer and longer, you’ll likely spend more time outside doing the things you love like gardening or golf – activities which can take a toll on your back! Summers are for spending time with family and friends, not for suffering from back pain. Here’s some simple yoga stretches for the back you can do – even while outdoors – to supplement your Teeter inversion routine:

Child’s Pose (Balasana):

Full length of a young woman sitting in child's pose on a yoga mThe innocent pose of childhood can help relax your back, stretching and elongating your lower back muscles while promoting flexibility, stress relief, and circulation to the muscles and joints. Begin on your hands and knees. While exhaling, lean forward and rest your torso on top of your thighs, allowing your forehead to touch the floor. Make sure to keep your arms extended in front of you with palms down (but not over-extended). As an alternative, you can place your arms at your sides pointing the other direction with palms facing up. Click here to learn more about the techniques and benefits of this pose.

Fire Log Pose (Agnistambhasana):

fire-log-horzYou don’t need to go camping to do this pose, which stretches piriformis muscle in the outer hips/gluteal region, a known contributor to sciatic pain. Begin by sitting in good posture on the floor. With your right leg remaining relaxed in front of you, move your left foot under your right leg up toward the outside of your right hip. Gently place your right foot on top of your left knee, making sure that your right ankle is on the inside of the left knee. If you’re tight in the hips, you may find that placing your foot on top of your knee is too difficult – you can modify by sitting  cross-legged style and work up as you improve your flexibility. Switch legs to stretch both sides. Click here to learn more about the techniques and benefits of this pose.

Cat Pose (Marjaryasana):

Woman Doing Cat Pose In Yoga OutdoorsThis pose just might make you meow with delight, providing a gentle stretch to your hips and back and strengthening your core. Get on your hands and knees with your wrists and knees aligned with your shoulders and hips. As you exhale, pull your abdominal region toward your spine and round your back. Position the top of your head toward the floor, but do not force your chin to your chest. Inhale upon release and repeat. Click here to learn more about the techniques and benefits of this pose.

By adding in these simple yoga poses with your inverting routine, you can put summer back pain on the back burner and enjoy the outdoors while the sun hangs around. Give these poses a try before or after you invert on your Teeter and let us know how they worked for you. Check out more moves here.