Yoga for Back Pain

Very few people are immune to lower back pain, whether you are a professional working a desk-bound job or a student spending hours sitting crouched in front of the computer. Women also experience back pain during pregnancy and even when they are on their period. If you are keen on doing yoga exercises and want to focus on helping you cope with chronic or acute back pain, here are some basic poses you should consider doing regularly.

 Child’s Pose

The Child’s Pose is one of the easiest yoga poses you can do that help relieve back pain by stretching your back muscles. It also increases flexibility, helps relieve stress, and stabilize the spine. To do the Child’s Pose, simply sit on the mat with your feet underneath you and bend forward, your arms extended in front of you, palms flat on the floor. This pose can also be done along with the Cobra Pose, so you’ll have opposing actions on the spine. This in turn relieves lower back pain and engages the abdominal and back muscles.

Cobra Pose

The Cobra Pose is named as such because the end position resembles the appearance of this snake. To do the Cobra Pose, lie face down on your yoga mat with your hands on your sides, facing the floor. Using your arms for weight support, slowly lift your chest and torso off the floor, and direct your gaze towards the ceiling. Try to relax your shoulders if you experience tension in your muscles. This yoga exercise not only relieves lower back pain, but also works the muscles on your arms, shoulders, and back. The Cobra Pose is often performed alongside the Child’s Pose and the Cat-Cow Pose.

Supported Bridge Pose

This is one yoga exercise where a yoga block would come in real handy. To do the Supported Bridge Pose, lie on your back with your feet flat on the floor and your arms on the side with the tips of your hands falling a few inches from the soles of your feet. Then lift your hips off the yoga mat, letting your weight fall on the soles of your feet. Slide the yoga block and place it directly under the small of your back, and then lower your hips. You should now be in a relaxed lying position with your hip slightly elevated and your weight supported by the yoga block.

Pelvic Tilt

There are many variations of the pelvic tilt, though they all have the same benefit of stretching the muscles around the hips and relieving lower back pain. This yoga exercise is commonly done while lying on your back and then slightly lifting your hips towards your face. Your buttocks wouldn’t necessarily lift off the mat; instead, you will only slightly raise your sit bone so that your weight will be on your lower back. Engage your abdominal muscles as you do several reps and keep your feet, arms, and palms flat on the yoga mat.

Standing Forward Bend

The Standing Forward Bend not only stretches the calves and hamstrings, it also lengthens the spine and stretches your back muscles. This pose is good for relieving back pain because it stretches the back muscles and helps correct and return the spine to its natural alignment. To do the Standing Forward Bend, simply stand with your feet together and bend forward — bringing your forehead as close to your knees as you can. Beginners should be careful in doing this pose because it can strain the hamstrings and thigh muscles if done incorrectly. You can bend your knees a little if you experience pain and discomfort, and remember to always move and do poses at a comfortable pace.

These are just five of the more common yoga poses you can do to help you manage and deal with back pain. You can also check out seated and standing twist poses which help improve spinal alignment and promote proper posture.

You might also like...