Chronic pain can have a significant impact on your quality of life. It can affect your physical and emotional well-being, limit mobility, and cause frustration and stress.

While there are several treatments available for chronic pain, practicing yoga can be a practical and effective way to manage chronic pain and improve daily activities.

1. Cat-Cow Stretch

The cat-cow stretch is a gentle yoga pose that helps to stretch and release tension in the back muscles. Start by getting on your hands and knees, with your wrists directly below your shoulders and your knees under your hips.

As you inhale, arch your back and lift your head and tailbone upwards towards the ceiling. Hold for a few breaths, then exhale and round your spine, bringing your chin to your chest and tucking your tailbone under. Repeat for several rounds, emphasizing the breath and movement.

2. Child’s Pose

The child’s pose is a restorative yoga pose that helps to stretch and relax the muscles in the back and hips. Sit back on your heels with your knees hip-width apart and arms stretched forward.

Gently lower your forehead to the floor, feeling a stretch in your spine and arms. Hold for several breaths, then release.

3. Downward Facing Dog

The downward facing dog is a yoga pose that helps to stretch and strengthen the entire body, particularly the hamstrings and calves. Start on your hands and knees, then lift your hips up towards the ceiling, straightening your arms and legs.

Press into your hands and feet, feeling a stretch in your spine and legs. Hold for several breaths, then release.

4. Warrior I

The warrior I pose is a yoga pose that helps to stretch and strengthen the legs and core muscles, as well as improve balance and posture. Stand with your feet hip-width apart and step one foot back, keeping your back foot at a 45-degree angle.

Bend your front knee and stretch your arms overhead, feeling a stretch in your hips and thighs. Hold for several breaths, then switch sides.

5. Cobra Pose

The cobra pose is a yoga pose that helps to stretch and strengthen the back muscles, as well as improve posture and chest opening. Lie on your stomach with your hands under your shoulders.

As you inhale, press into your hands and lift your chest up off the ground, looking up towards the ceiling. Hold for several breaths, then release.

6. Bridge Pose

The bridge pose is a yoga pose that helps to stretch and strengthen the back and leg muscles, as well as improve core and glute strength. Lie on your back with your knees bent and feet hip-width apart.

Lift your hips up towards the ceiling, pressing into your feet and shoulders. Hold for several breaths, then release.

7. Pigeon Pose

The pigeon pose is a yoga pose that helps to stretch and open the hip and glute muscles, as well as improve overall flexibility. Start on all fours, then slide one knee to the front of the mat, with your ankle near the opposite wrist.

Stretch your other leg behind you, then lower your upper body down to the floor, feeling a stretch in your hips and glutes. Hold for several breaths, then switch sides.

8. Seated Forward Fold

The seated forward fold is a yoga pose that helps to stretch and release tension in the lower back and hamstrings, as well as calm the mind and promote relaxation.

Sit with your legs extended in front of you, then slowly fold forward over your legs, reaching for your feet. Hold for several breaths, feeling the stretch in your lower back and hamstrings.

9. Spinal Twist

The spinal twist is a yoga pose that helps to stretch and release tension in the back and spine, as well as improve mobility and digestion.

Sit with your legs extended in front of you, then bend one leg and cross it over the other, placing your foot on the ground. Twist your torso to the side of your bent leg, using your opposite arm for support and looking over your shoulder. Hold for several breaths, then release and switch sides.

10. Legs Up the Wall

Legs Up the Wall is a restorative yoga pose that helps to improve circulation, reduce inflammation, and promote relaxation. Lie on your back with your legs extended up the wall, forming a 90-degree angle with your body.

Rest your arms by your side and breathe deeply, feeling the gentle stretch in your legs and hips.